2015 NOS Week 7 Bike – Be Smart!
This is our final week before your next round of testing. There’s been a lot of awesome work done over
the last 6 weeks. Hit those workouts and
then hit the recovery with authority this week.
This is probably not the week you want to throw down 1000 watt intervals
or hit the trainer on Saturday for 4 hours!
Be smart and get yourself into a good position heading into next week.
Hit the bike strong and tell us what you did!
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Comments
Here's the result:
Old Vo2 = 271 ---> New Vo2 = 280 (5' test AP)
Old FTP = 226 ---> New FTP = 233 (20' test 245NP x .95)
http://connect.garmin.com/activity/647577544
WU w/ 8' @ Z3 IF 0.86 / VI 0.99
18' @ Z4 IF 1.01 / VI 1.00
18' @ Z4 IF 1.02 / VI 1.00
CD
http://www.trainerroad.com/cycling/rides/1327955-07-Tue-2x18-Z4
http://www.strava.com/activities/227750043
Tues. bike done. The second interval was pretty tough.
Slightly shortened EN WU- 10' Zn 3 HR 132bpm
2x18' Zn 4 both @ 1.0
First interval was more difficult to get up to target HR.
More warmed up for second interval.
Run after work today
Following TrainerRoad target was 2x20' @ FTP (232W) and 5' @ 0.85FTP (197W)
DONE ! 2nd 20 min interval got a little harder but still tolerable and OK
1) WU 12'
2) 2x20' @ 238(1.03) and 237(1.02)
3) 5' @ 204 (0.88)
Link--> http://connect.garmin.com/modern/#activity/648047648
Off to work after that , will run tonight and also do some catch up on the Core work
BUT I got both in because I knew you all are watching!!
THIS IS EN-MOJO!!
Did 2x20' @ 308 (1.00) / 307 (1.00) in a total duration of 73' with NP 283 (0.92)
http://tpks.ws/BBCL
Can't imagine riding 2x20 + 10 right now #scarryStuff
I agree with Stefan. WOW that was seriously tough. I haven't fought that much to get it done in awhile. The run was no picnic either. But the best part of a hard training session...... The shower afterwards. AAAHHHH.
WO TSS 117.6 IF 1.02 NP 203 Spd 16.7 Distance 20 miles
Threshold 1 TSS 34.0 IF 1.17 NP 233
Threshold 2 TSS 32.5 IF 1.14 NP 228
With the way today felt, I am concerned about not being up to par next week for testing. I think i'm going to pay very close attention to heart rate and distance this week and try to come in on the low end of everything for the rest of the week. Keep up the good work.
I agree with the above, mentally and physically tough workout today. Attempted 2X20' at FTP watts but had to recover after 12' of the second interval. Thought about shutting down but then decided to see if a 2' rest would get me to the end. Managed another 6' for 18' total on the second interval before my watts started falling too much. Perhaps not fueling well enough. I'm going to eat more calories before and during the bike tomorrow and see if that makes a difference. It's been a fine line between fueling workouts and working on body comp and achieving my OS goal.
Good work everyone.
Today, I limited the workout to bike only. I was going to try and get a run in but the calf issue that occurred during my run on Sunday was worrying me. Last year I ignored the cramp and ended up tearing my calf. I took the full rest day yesterday and my calf seemed to respond well. Today I really felt like doing the workout Jonathan Brown posted on the dashboard. Instead I tried the 2 X 20' workout. I didn't plan on riding hard. I rode the first 20 with a very consistent cadence and good power. My NP for that interval was 260W (1.01 IF) I took the full 4 minute RI and then started the second. I really expected this interval to be a battle. It was not. I rode this one at 259W and still a good cadence. When I finished the ride, I was going to do a Z1 run for 30'. However, my wife was on the TM and my calf was tight. I decided to use discretion and skip the run.
http://connect.garmin.com/modern/activity/648360128
Definitely did not feel like riding the bike today. Ate too much at lunch and was feeling very sluggish and mentally drained. I pushed through those feelings and got it done. WU 15' MS 15' @ Z4 IF 1.02 and 15' @ Z4 IF 1.03. Just did the main set due to an after school function with the kids.
I am a little concerned with the FTP testing next week. I am confident my FTP has improved but I am not sure about pacing during the test to help ensure I get a quality test completed.
But, man, do I feel like a slacker next to all of you!
I got a new trainer last week and set it up yesterday. I should have waited until next week when we test. It is a kickr and the power #'s are different from my quarq. Had to adjust my watts up by 15 on trainerroad to compensate. I had trainerroad sync'd to the kickr and the garmin sync'd to the quarq. It'll probably take a couple more rides to get used to the kickr.
Based on the #'s from my quarq
2 x 20 @ 1.02, 1.0 and 5 @ .88
2nd set was tough!
"Cause if my eyes don't deceive me there's something going wrong round here" was what popped into my head when I looked at the workout today and saw 2X18'. I put the phone down and went and put the bike on the trainer and came back and checked the training page and sure enough it said the same thing.
Well there was nothing to do but get on with it.
I knew that I would have to pace myself if there was any hope of nailing both of them so I started out conservatively on the first one but it was still hard. I hit my goal of 220 watts, 1.00 IF right on the money. Rest, drink Nuun, wipe off sweat, spin easy for a couple of minutes then start gearing up for the next one. I started out a little bit harder on that one and finished strong (not that it was easy) and hit 223 watts at 1.01 IF. I'm happy with the results.
Didn't do the run since I'm still nursing the hamstring along and want to be able to run tomorrow.
@ Bill, sleep is always good and it was a good call given the circumstances.
@Matt, last year was my first NOS and round of EN testing protocols. Ray Brown was a member and NOS participant and he gave me some good advice on pacing the FTP test. Start out at about 5% less than you think you're FTP is going to be at for the first minute or two. Then over the next couple of minutes bring it up to where you think it is and hold that there until 15 or 16 minutes into it. If you're feeling good kick it up a notch or two (you probably won't be feeling good by then but you might feel like you have a little more to give). Then for the last two minutes try to kick it up again. (For me that usually just means holding on!
) I hope that helps.
@ Mark- I know nothing of the kind. I'm just learning this stuff.
How do you adjust to get an IF of 1.00? My heart rate was high but my cadence and power were right on the money. I started out feeling really tired. So it was a struggle from the start. I was just going with the plan. Hanging on for dear life like everyone else today. WE all did some serious bad ass work today. WOOT WOOT. 
@ Doug- Thank you for the strava comments.
Good session last night on the 2 x 18' intervals. Purposely went a little more conservative than last week when I was around an IF 1.08 on the 2 x 15'. Don't want to wear myself out before the testing. Did 1.03 and 1.05 and really went hard the last 3 minutes of the second interval to see how much I had left.
Followed the bike session with 40' EP and 3 x uphill strides. Legs were a little dead.
Ran in the morning, cycled in the evening. Time constraints meant that I kept the bike to just exactly an hour.
interval 1 = 245 W (1.03); interval 2 = 244 W
Next week, I'm expecting to test up a few watts from the initial 238, but unfortunately, the days of 15% gains (at least 15% gains from a decent in-shape start) are gone... but that's true for a lot of us!
I admit I was a Trainer Road skeptic for a long time, but I have gotten addicted to looking at that silly graph instead of just the number on my bike computer. :-)
Wasn't able to get to the bike until 9PM so only did a quick WU then straight to business, 2x20' (4') and no extra.
195, 0.985
197, 0.994
Total ride 50:49 @ 186, 0.938
Jumped on the TM for 25' mostly at MP but had to cut it short at 10:55 PM so I could eat dinner.
I probably will not be able to do the Saturday bike this weekend. That means tomorrow will be my last bike until we test on Monday. I was thinking about doing tomorrow's ride as prescribed and maybe adding 20' zn3 at the end. What's the thought on that? Or should I just do tomorrows workout and leave it at that?
Ok guys for a good laugh watch, "Peppa Pigs Cycle ride." on you tube. I love racing down hill too. Not so much up hill though.
Results : Followed Trainer Road (also...addicted to the yellow line !)
- 10 x 2min (target 1.2 or 278W)
1) 285W 1.23
2) 287W 1.24
3) 286W 1.23
4) 285W 1.23
5) 285W 1.23
6) 286W 1.23
7) 286W 1.23
8) 288W 1.24
9) 285W 1.23
10) 288W 1.24
-Followed by 15' @208W 0.90
Link---> http://connect.garmin.com/activity/648949204
1hr12min...104 TSS ... 0.94 IF
1) Peppa should work on raising her FTP
2) She and her friends should always wear a helmet when riding
: )