JOS Bike Week 1- Test week!

bergesan

First regular bike workout is in the books.

40' with avg power of 176W. I still struggled with the power meter settings of my bike brake...so I did the 6 Z5-Intervalls more or less according to perceived effort.

 

MissyG

Thanks for your reply Chris. Just did my second heart rate testing on the bike so I'm clear on that and the zones as well.
Just can't really relate to the power jargon but that's okay.
Happy to report that my threshold decreased a bit.
Happy training!

morpheus

6X 2'(2') done as prescribed. Plus 13' at .85.



Hard, but doable.



was in a bit of fog at 5am. computer didn't fire up smooth (TR), had to re start. And started my Garmin in Run Mode so I lost a little bit of time there before I realized what was going on.



Been catching up on my sleep for the last 3 months so it's gonna take me a week or two to clear the cobwebs. 

@ Melissa-

the yellow line is the actual work for the interval (power).  the red line is the heart rate.  I just want you to eyeball how the HR line takes a solid 30-45 seconds to get up to my z5.  Point being...when you go hard and your HR stays low for a few secs, it still counts.  If I were training with HR, I'd go hard and then hold HR for about 1:30 minutes based on these prescribed workouts.  Just a thought.  And, thought it might help for you to see it in real action, relative to all the power talk.

 

Duration

00:51:18

kJ(Cal)

588

TSS

68

NP

213

IF

0.89

FTP

240

Watt/Kg

2.63

Power Source

Power Meter (quarq)

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jimmy augustine

6x1.5(1.5) Vo2 done. Then put together 2x5(1) at .85. Funny how easy .85 feels after the Vo2 shots.

Peter Carroll

Wow. I'm impressed. We have a TON of people working hard! Plus John's back so that makes it worth it ;-)

I'm a little slow reporting, I've had a bunch of soccer coaching stuff going on this week. I did my bike test on Sunday and its 226 which is right in the range that it has been for the last 2 years. Hopefully I can get a bit of a spike up to 235 this season.

As for this season, I have zero races planned. Its a year of spending time with the wife and kids. Although I may do a bike race on Maui up the volcano (0 to 10,000 ft) since we will be there during the race. Because of the lack of a true race goal, my motivation has been lacking. Like John mentioned, I've been enjoying the gluttony since IMAZ. (Why can't I stop eating?)

Run test was a tad slower than in the past 21:45 for the 5k.

Its all about the routine...

Looking forward to this afternoons workout and getting back into the workout routine.

Betsy Kantor

6x1.5'(1.5') done. Only time for MS as got to bed really late last night because of call.

3@1.0, 3@1.01. Doable but certainly not able to overachieve (ie, getting close to previous high)-lots of work to be done!

Peter Noyes

After a bad workout on Tuesday I got some mojo back and nailed my workout today. I am on Get Faster week 3 and did 2x20 @ Z4 with first interval at 241 watts and 2nd at 242. Tough workout but still had some gas at the end. Was finally able to get my heart rate up on the bike. I think my legs are starting to listen to my brain again.

Al Truscott

@ Peter C: You should for sure key on the Haleakala climb/race as a key event for you. Having a goal like that is much better motivation than simply trying to stay in shape. And getting up that beast -even though its not steep - is no joke... 30 miles of a 5% grade to the thin air at 3000 meters is not to by undertaken without some preparation.

@ Peter N: Heh heh - getting those neuromuscular connections firing on all cylinders (and growing some new ones) is the name of the game.

Trish Marshall

OY! My quads are sore from my run test yesterday.   My power tap wasn't reading right.,   I tried (to no avail) to remedy the situation, got covered in grease, put the bike back together, on the trainer and low and behold, power was back and correct. Grrr! After all that, had to stop to take a couple calls. I dub this the workout that almost wasn't that almost never ended! 

 Oh, and my legs feel cooked. Already. Kinda glad my ftp wasn't so spectacular after all lol!

Phil Mills

Planned morning bike w/o scrapped as it would be on less that 12 hours since a hard run yesterday. Only other option is the bike at the Y. Marginally better than nothing. The warm up was rough on tired legs, confirming that this morning would not have worked.

27 min ride
3 x 1' (1") Z5 245-255w
1 x 3' @ Z5 253

Joe Matchette

Bike work done this morning per the plan -- 6x2(2), and then was able to do 10min of Z3 to finish it off. 

Legs were pretty good for the intervals as I did them (mostly) as an ascending set:

• 1.13
• 1.15
• 1.23 
• 1.23 
• 1.26 
• 1.25

After this afternoon's run, I am looking forward to tomorrow's REST.  

morpheus

Agree with you, Joe.

On paper, it feels like we've only had one day of workouts. But, the reality is.....bike test + run test + a VO2 session on the bike + a few hill repeats for the run....that's a week that most of us didn't build up to.

kimmydct

Love the VO2 wkos. In and out in less than30 mins. 6 x 1.5' @ 1.2-1.23IF. Little screwed up this week since I tested last week and last night I had a work dinner so I'll run tomorrow. Night all!

Al Truscott

A bit jealous of the VO2 workouts - I start layering those in this Saturday. Today, FTP intervals: 2 x 15' (4') @ 0.943, 0.947 (@ my new FTP of 237, up from 222); 10" @ 0.674; Totals: TSS 69, IF 0.831

gwdykes@hotmail.com

One in the books, just hit my zones and executed the work out. A bit "choppy" here and there from a power perspective as not quite yet in the groove yet but was better last half of work out. Rest tomorrow

jaleslie

6 x 1.5' VO2 max done.  Z3 before and after.  Felt pretty good.  

http://home.trainingpeaks.com/athlete/workout/NVD3PIF6DHJZBESUEJNQ3LK72U

 

John Stark

OK, get 'er dun.  6x1' then the 20' @ .85.



One this is for sure . . . . Gonna need to manage my Spotify playlist a bit better.  Rush 2112: Overture/Temples of Syrinx/Discovery was the first 20' of music  All over the place melodically.  Then during the 20' section "One" by Metallica came on and you can see the spikes about 9 minutes in.  I can safely say it is impossible to do an air double-bass roll when your feet are in pedals and it also isn't easy to do air drumming while trying to hold 85%.  It is hard enough to keep up with Lars Ulrich even when sitting still.  :-)  Then finally settled in to some consistent rhythms the last 10' or so.

MattAaronson

Did an FTP workout today. Overall 60' @ 0.908. A 22' warmup then 3x8'(2') hitting 1.01, 1.03, 1.06 for each of the intervals. Was in the aerobars for the whole first interval, all but 2' of the second interval and out of the bars for most of the last interval. Then 8' @ 0.92 in the bars for the first half. TOugh to get used to the tri bike and those aerobars after all this time!! http://connect.garmin.com/activity/669036687

Larry Pfeffer

6x1.5' VO2 max done tonight. Been a while since I've done the VO2 so it took me 2 to get back into it. Just short of the targets but close enough. Did the 1x20' at .85 too. That felt easy. Must still be week 1.

jaleslie

Stark....Rush.... Temple of Syrinx.....awesome!  Best band ever.  ...  Half my run list is Rush stuff.  

Al Truscott

PSA (Maybe TMI...) Last year I was obsessive about putting Aquaphor on the nether parts, to prevent saddle sores... worked very well. When I got back on the trainer in DecI kept it up even with the short workouts. Then, ten days ago, I switched from my road bike to the TT bike, and for some reason figured - Ah, no reason to lather up, so I skipped it. Within 4 rides, I'm getting a hot spot, so ...

Just saying', you want to be careful about saddle sore prevention. The sweaty and intense nature of our OS workouts can stir up trouble down there. Use your favorite potion religiously. 

Phil Mills

@ Al - good reminder, as I had to deal with a nasty case last season. It took 2 months off of the bike to dispense with them.

kimmydct

Thanks Al! I think the official slogan for JOS '15 Bike threads should be "Lather your nether regions". No?

Everyone excited for the first "long" bike of the JOS? The Int plan is 2 x 8'. For you Sufferfest video lovers, the "Angels" video has 3 x 8' so you could use that video for your 2 intervals if you prefer to have some distraction while riding.

Nemo Brauch

Kim- you've read my mind!  I'll be Sufferfesting a lot of our workouts when they match up!  Now, if only they would come out with a 2x15 video 

Bruce Thompson

Hi gang!!  I have been following the posts this week & a lot off nice work is being done. Good start to the OS.

But I've had to take a different track this week.  Got a really bad upper resp infection starting Tuesday so I've postponed everything (tests and workouts) this week until I get better.  Also, last Sunday I did an indoor tri (10 min pool swim, 30 min spin bike, 20 min treadmill run) and they measure how far you go in the allotted time.  I did this same event last year in week 4 of OS so I wanted to see how I compared.  I anticipated I'd be worse this year since I was doing it in week 0 of OS.  To my surprise, I was nearly spot on to last year.  Here is the data:

                                             2014           2015       

Swim (lengths)                     20.5            21.5

Bike (miles)                          11.9            11.9

run (miles)                            2.85            2.78

So a touch better on the swim and bit slower on the run.  I'll take it as a good starting point.  Also on the bike, my power was almost identical.  239 avg watts last year for 30 mins, 240 avg watts this year for 30 mins. I expected the run to be a little off since I have done no speed training since Sept 2014.  So I started moderately on the run (7:45/mile pace) and I was able to crank it up to 6:30 pace for the last 4 minutes.  Also, I forgot how much these sprint races can hurt (in a differnt way than an IM).

Stay warm and healthy everyone.  Also, for those who this is their first OS, a word of caution.  Don't over due the intensity of the workouts in the first 4-6 weeks.  Just stick with your plan & zones based on your test. The cumulative stress of the OS will catch up to you about President's Day so no need to make the fatigue come any sooner by going at a higher intensity today than the plan calls for.  Don't worry...you will get stronger, faster following the plan as written.

Trish Marshall

Just rode yesterday without my favorite nether region lube and already regret it. Heading to my LBS for a computrainer group workout tomorrow and will be picking up some goodies. Lube included!

ezellrh

Jumping in on the deep end! Hello all you crazy JOS'ers. Just came back into the Haus and already feeling the mojo. Just getting back into the groove and wanted to share my Saturday morning experience with everyone (I'm in Okinawa, Japan).

Roy’s inner voice:

0500 alarm... Damn, getting back to work after almost three weeks back home in the states sucks. Let’s take another 10 minutes.

0510 alarm... well, the coffee is already brewed, guess I have to get up. Trip over the bike/trainer in the living room... Hmmmm, I should get geared up and hop on you. Have to start training again... ugggg.

0515 Coffee is great, wish I didn't have to go to work today. I know, I'll just chill until after work and then hit the trainer. Yeah, yeah, that's it... still recovering from crossing the international time date line 72 hours ago anyhow. Probably 'best' for my body not to push too hard right out the gate anyways... Yeah yeah, totally scientific...

0520 I'll hop on the forums and see how the JOS crew week 1 looks. Got some time to spare now...

Kim B leading the bike thread, sweet! Lots of familiar faces… Stark, Nemo, John, Matt Chris, Brett… looks like it’s going to be pretty cool crew. Couple new faces jumping in the mix, good. Folks putting in some good work… Looks over guiltily at the bike: Maybe I should just hop on and see how I’m feeling… nah, it’ll still be there this afternoon. I’m making the ‘smart’ call. Oh damn… there’s Al dropping some TRUTH. Now it’s real. Better put on my working cleats this OS. Page 2. Sue chasing blonde on HHNF, yeah, I feel ya. I got to take the “Monster” on that hill next time. She won’t get away… Well, if I did work out, what am I going to do, nothing too hard, going to test next Tuesday morning… Maybe a youtube mix, nah, silly ads get in the way. SF? Nothing too hard. I know, I’ll do fight club and dial down the intensity a smidge.

0550, Sigh, these JOS folks are going to keep me honest, I need to start doing some work… throws the leg over the bike

0700 Wow, that hurt. My HR was through the roof and my power numbers were sad and puny… Guess that’s exactly the reason I’m back in for another OS. But I feel awesome. Great workout. Let’s get the day started!

You guys rock. These threads are exactly the reason I keep coming back for more work. I’m fired up about getting the next 13 weeks on with you peeps. I want to thank you for getting me into the groove this morning and forcing me to man up and hop on my bike. After a rather lackluster few months, the start will be ugly for me, the progress should be steady, and we’ll come out the other end stronger and faster

To quote my favorite tactician, Guns Up, Let’s Do This!

MissyG

You guys (and gals) are awesome!  I'm not one to post much but you inspire me to do so!  Roy - you're right, seeing everyone so jazzed and working so hard makes it hard to keep hitting snooze.

I might not post much but you can believe I'm reading most of it!!

I LOVE EN!

John Stark

Ok, so it says in the plan it is a rest day.  However, the outside temp hit 50 degrees and a buddy who is new to cycling asked if I would do an "easy 15" with him.  Knowing my friends back in the arctic east would die for the opportunity to go outside, that is what I did.  All for them!  

No power, slow and just had a "chat and ride."  

Distance:	14.99 mi
Time:	1:02:21
Avg Speed:	14.4 mph
Elevation Gain:	636 ft
Calories:	1,079 C
Avg Temperature:	53.3 °F

scott dinhofer

continuing my early start and hack plan (more on that later)
went to doc yesterday, starting PT on the shoulder Monday! says no swimming for at least 3 months (I am so sad to have heard that, really, I am)

did 3x12s 1.0IF today!
long run coming tomorrow and another shot at 2x15s next week!