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2015 NOS Week 11 Bike – The End is in Sight!

drjohnson08drjohnson08
in General Training Discussions

10 weeks down, 4 to go! 
The last couple of weeks have been tough for a lot of us due to the
accumulated training load and holidays. 
That stuff is behind us though, so forget about it and move on.  The final week of OS is another test week.  That leaves 3 weeks of opportunity to squeeze
out every last drop of power and fitness on the bike.  3 weeks to build the engine that will power
you through your season.  Forget about
how good or bad you’ve trained since the end of October, regroup and bring
everything you have the next few weeks.


Now, time to drop the hammer in the pain cave
and post your workouts!
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Comments

  • drjohnson08drjohnson08
    And for those of you who are sick of training or not motivated recently, consider this quote from Muhammad Ali. "I hated every minute of training, but I said, 'Don't quit. Suffer now and live the rest of your life as a champion.'"
  • John BayoneJohn Bayone
    Only 4 more weeks image
    This is going by pretty quick.

  • Lindsay BlumensheinLindsay Blumenshein
    Love the Muhammad Ali quote Doug! I'm writing that down and putting it up on the fridge. I haven't been very active in the forum the last few weeks so along with crushing the training, my goal is to make sure to get in here and post my workout reflections through week 14.
  • drjohnson08drjohnson08
    Awesome Lindsay! We look forward to hearing more from you! Hope you're having a great OS to date.
  • [Deleted User][Deleted User]
    Really tough to get out of bed this morning and get back into the Tue AM routine, but the inspiration here helped a lot!

    http://www.strava.com/activities/237451416

    WU w/ 10' Z3 @ 256 watts (IF 0.85)
    Main Set:
    10' Z4 @ 301 watts (IF 1.00)
    15' Z4 @ 301 watts (IF 1.00)
    10' Z4 @ 306 watts (IF 1.02)
  • Mark LaneMark Lane

         Tues. bike workout done, originally didn't think I'd get it in- schedule is a moving target!

         EN Bike WU + 10', 15', 10' Zn 4 all @ 1.0 Good workout.

  • zwubazwuba
    This was my last vacation-workout so it won't get any easier squeezing these workouts into life-schedule image

    Workout was great even though the second and third interval were a mental fight!
    Overall NP 288 / IF 0.92
    12' @ 306W
    20' @ 313W
    12' @ 309W

    http://tpks.ws/OcgE

    The good news of today is that there are only 5 FTP session to go until end of NOS!!!
    ENJOY THEM image
  • erik.schlanger@gmail.comerik.schlanger@gmail.com
    Been a rough few weeks for WO's with the holidays and me and family getting sick...

    Got back on the bike this morning and managed to get it done. Hit my targets fairly well...

    Erik
  • Jacklyn MooreJacklyn Moore

    @ Doug- Awesome quote.

    Well, dusted off my new FTP today. BE careful what you wish for. You just might get it. The FTP was tough but doable. I'm glad I finally have an ftp that feels hard enough. Heart rate was right in line with a z4-5 effort. So all in all a good show!

    IF 0.90 Np 251,250,247. 

    Very happy with my ride today. Legs are feeling good and strong. Achilles are healing well. Thank you everyone! Your guys are simply grand!

     

     

  • Edwin CroucherEdwin Croucher

    Today was truly a tough workout. There was no smooth in me at all. I was able to ride the first 12' in a respectable manner, but I could feel the fight that was coming my way after the first 8 minutes. The long interval involved all of the conjuring I could manage. The right music, pictures and thoughts got me through the interval in the range, but it was a battle. If you look at my garmin profile you will see what I mean. I tried different cadences through out and my power was all over the place. When I started #3 I could not get anything going. I was ready to bag it but I thought, What would Doug do? So, on I pushed. I was able to pull my power to within a tenth below 95% so it was a victory!. I finished 259W @ 0.959 IF, 258W @ .0956 IF & 255W @ 0.944 IF. I added a 2 mile run to finish the day.

    http://connect.garmin.com/modern/activity/667605283

  • Eric TowsonEric Towson
    Great to read all the encouraging posts. Long work day and kid activities still to come but now feeling confident I will get today's workout in before the day ends.
  • Jonathan CollinsJonathan Collins
    D- today. I tried to run at lunch but the gym was too crowded. Then I came home to ride and didn't eat right away and couldn't finish the workout. Always the rookie mistakes.
  • Brad MarcusBrad Marcus
    Another tough session today for me, but muddled through.

    12' 20' 12' @ 1.00 for me...somehow I found a way.

    Not looking forward to track work in the very cold tomorrow morning.
  • judsonjudson
    Early start again today, taking my son to the airport at 4:30, so was very awake once I got back. Focused on getting my drink in during the bike and run, and felt more energy at the end of the run. Got my 10x15x10 min Z4 at IF's of 1.01 for all. It hurt, but not as bad as the three 14mins last week. Here is hoping for a good week to all!
  • drjohnson08drjohnson08
    @Ed, way to get it done! In my opinion .944 on a day you don't feel your best is actually better than 1.0 on a day you feel fresh. Going forward it will give you the confidence that you can hit your numbers even on a bad day. You've had a great OS so far, keep up the great work!
  • drjohnson08drjohnson08
    @Jonathan, come back and nail the bike on Thursday!

    Today I pushed a little harder than normal on the bike and sitting here I can definitely feel the work. The last interval was definitely the toughest. Got them all done.
    12' @ .997
    20' @ 1.017
    12' @ 1.036

    Hit the treadmill for a brick run afterwards.
  • Lindsay BlumensheinLindsay Blumenshein
    Started with the run today and hopped right off the treadmill to hit the bike. Legs felt strong during the first 2 intervals and I had to let the loud-just-hold-your-cadence-to-this-awesome-beat music push me through the final one.

    -35 degree windchill expected in Chicago tomorrow morning. I'll be grumbling my way to the dreadmill for the speed work tomorrow.
  • Alan BrownAlan Brown
    Watched HBO's The Pacific while on the bike today, funny how the action parts make the bike pain easier!
  • Wilddaizy73Wilddaizy73
    Managed the bike and run today. Felt like a late start since I needed to focus on completing some work and schoolwork, but ended up with a great brick! Excited about the 400's tomorrow!
  • Jacklyn MooreJacklyn Moore

    @ Doug- Wow! Nice job you warrior!

    Mandy- You go girl. Enjoy!

  • Bill ManardBill Manard
    Got the 10/15/10 done today at 1.01/1.00/1.00 with 8 mins to finish at about 0.87. Even with little sleep last night (too early of a start today), felt good at the end and ready to head out to run in 20dF weather before it gets really cold tonight...
  • RachelB84RachelB84
    Back at post-work workouts again. I wish I could will myself out of bed earlier in the morning, because I suspect the workouts would feel better.
    I got the bike done! I think I'm still adjusting to the new bike zones. Or, it's probably just work day fatigue.

    I opted out of the run today, to get in a quality speedwork session tomorrow, and I think my legs are still feeling the TP+ work from last week and I'd rather drop a run or two and be back on track run wise by the weekend, if not, micro thread....

    Went and saw Birdman last night after the workout - It was great!
  • IrondudeIrondude

    Think I got my legs back after 2 tough weeks, one being sick the other challenged to hit training targets.  Did the 10'/15'/10' all at 1.00 without too much stress.  Then tacked on another 7' @ 0.85. Followed that up with a nice 30' EP run with uphill strides.  

  • William JenksWilliam Jenks
    Dough Johnson - I'm impressed with your upward trend on the 12/20/12...good stuff!

    I admit my day was pretty hard. I ended up doing mine as 12(4')10(1')10(4')12' i.e., adding a 1 minute break in the middle of the 20. All intervals were within a couple watts of the 255 target. I am doing ok, but it's clear that this FTP is at my upper limit...there's no way I could have finished this forcing it up to 260 W. But it's good to be back on the normal schedule wagon.

    (I didn't say anything yesterday, but I enjoyed getting back in the pool a bit...it was pretty ugly, but ~2000 yards isn't that hard and felt good to use some different muscles!)
  • Jan SchorpionJan Schorpion

    Got up early to get the 4 x 5' at IF 1.1 in. I have a really hard time hitting these targets. Came out at IF 1.07 all 4 times. 

  • Brad MarcusBrad Marcus
    Thursday bike intervals done this morning. Agree with @Jan, very tough! The first 2 sets were the toughest for me for some reason. Somehow, I managed to hang on. Happy its done!

    5 x 5' @ 1.11, 1.12, 1.11, 1.11, 1.11 AP
    12' @ .84 NP

    109min / .91 IF

    http://connect.garmin.com/activity/668672327
  • erik.schlanger@gmail.comerik.schlanger@gmail.com
    Got up early and hoped on the trainer to do the WO... Did not go well. Had trouble hitting my numbers. Have foot pain now on the bike as well as run... Thought I might try again later today on the bike but now i'm thinking i'll let the foot rest... Keep rocking everyone!

    Thanks,
    Erik
  • Jacklyn MooreJacklyn Moore

    " Always be yourself unless you can be Batman. Then always be Batman." 

    Yep. Today was a Batman day. Heroic effort. My TDF (Tsunami Drip Factor) was a 4/5. I have to wash my bike after today. The first interval had me doubting. But managed to get it done. My fan club was texting me encouragement. It's hard to ride and laugh at the same time.  

    Stats: Tss 60 NP 275,276,275,274 ( FTP 249). IF 0.92. Average cadence 90. Heart rate 140-152 bpm.

    Had to cut it short to go for coffee with my BF and her 2 year old daughter.  

    I've been trying to ride fasting. Just doing the bulletproof coffee. It really is good stuff. I won't fast prior to a run. I go hypoglycemic to easy. I was doing it last winter when I was losing so much weight. Hopefully a repeat performance. 

    Thank you, everyone for another great week of work and encouragement. 

  • zwubazwuba
    Jacklyn - your are Braveheart to do such a workout in a fasting state ... I wouldn't dare to do that and I wouldn't recommend it to anyone because your energy needs will be covered by proteins that your muscles are build of because there are no more carbs available and fat-burning is no alternative for such a high-intensity workout as it is way too slow! Be careful not to sabotage your overall training!!

    I did my 5x5' this evening (as usual) and it was BADASS (as usual) ... holy shit I really had to dig DEEEEEP to finish the 4th and even more to start the 5th ...
    In the end this was an awesome workout with an overall NP of 297W (3W to go image) and here are the intervals:
    1 - NP 354 / IF 1.14
    2 - NP 352 / IF 1.13
    3 - NP 348 / IF 1.12
    4 - NP 348 / IF 1.12
    5 - NP 346 / IF 1.11

    Here's the protocol ... I'll call it "Nightwitches" by Sabaton image
    http://tpks.ws/KEpl
  • Jacklyn MooreJacklyn Moore

    @ Stefan- I've tried eating before the high intensity rides. I end up with such bad reflux that I end up coughing really bad and I can't catch my breath. I have found that riding fasting, with sports drink and gel if i'm bricking, works. I eat plenty when I get off. No worries there! . Thank you for your words of caution. I appreciate it.

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