2015 NOS Week 12 Bike – Hold On…

drjohnson08 · January 11, 2015 8:44PM

It’s really tough right now but we’re almost there. I've probably posted this earlier but i'll post it again. Make sure you’re making smart decisions about rest, recovery and nutrition. These things can make the difference between a good workout and a bad one. Listen to your body. Don’t be afraid to go a little lighter on the intensity for a workout or take an extra recovery day if need be. That’s much better than completing the workout and driving yourself into a hole for 3, 4, 5 days.

Let’s get it done this week. If you need some inspiration, visualize yourself crossing the finish line of your A-race this year and think about this…

“Gold medals aren’t really made of gold. They’re made of sweat, determination, and a hard-to-find alloy called guts.” -Dan Gable

RachelB84 · January 12, 2015 3:11AM

Thanks for the reminder again Doug

Just wondering, how people fuel before the Saturday long ride? I generally don't like to eat first thing in the morning, but due to FAU activities in the remainder of the day I try to get up early and get on the bike as soon as possible, so sometimes I just fuel while on the bike but as the duration of the rides increases that's showing to be a bad idea. Thoughts/Suggestions? I know I need to figure this out, or start finding a solution, before my HIM plan starts.

Thanks!

zwuba · January 12, 2015 3:26AM

Rachel - try to have your last "meal" about 2h before your ride and consume some easy to digest small snack (high carb - low fat) about 30' before you start. Don't forget to hydrate all day as usual!
For me this means when I get up at about 6:30am I will have 1-2 coffee right away. Then have breakfast with cereals, plain joghurt and fruits at around 7:20am. Add another small pudding at the 9am mark and start the bike at 9:30am.

If you want to do it first thing in the morning I'd "load" my glycogenes the evening before and just have a banana 10-15' before starting and keeping sure I'll sip on a high-carb-drink every 5' to avoid the bonk. Maybe also have a gel or another banana after 1 hour in the ride.

RachelB84 · January 12, 2015 4:50AM

Stefan - Thanks for this! I just need to figure something out as I know part of my long bike struggles over the past few weeks are due to food! As my weekend schedule will allow for it this week, I think I'm going to try for breakfast and a snack before this Saturday.

Brad Marcus · January 12, 2015 6:03AM

@Rachel - I always fuel prior to that bike workout too. Ideally, 2 hours is best for me, but for the bike I am ok eating closer to the start of the workout too (unlike the run). Agree with Stephan about hydrating along the way and I do this with sports drink. It is NOT too early to begin practicing your nutrition at this point and getting your gut used to eating and drinking while you ride and run. When you get into your HIM plan, and weekend bike becomes longer (which it will), you most certainly need to fuel yourself properly. If you are having issues getting through workouts now, this may be the culprit AND it also can affect downstream recoveries and workouts.

Mark Maurer · January 12, 2015 4:31PM

@ Rachel, If you don't have time to eat before the bike you could try to eat a (add your favorite name) bar, a bagel, or a gel as soon as you get up with some water and then add to it as you bike. I eat breakfast and then wait for a while, but sometimes I just get up and eat a light breakfast and go. If it's the latter it's usually something like a bagel, some applesauce, and coffee. If the workout is over an hour I fuel throughout. I often eat jelly belly's while I workout since I can pop a few in my mouth at a time and reward myself between intervals. As for hydration, I'll drink water, sports drink, or Nuun depending on the workout and what I've had so far during the day.

erik.schlanger@gmail.com · January 12, 2015 4:34PM

ok, well no bike yet this week but I did hit the pool for the first time since the OS began... Good to know I still remember how to swim. Did most of the prescribed WO, had to cut off some of the last MS to get to a work mtg... Felt good to swim again! Rock on everyone, you continue to inspire me...

Erik

RachelB84 · January 12, 2015 5:20PM

Thanks so much for everyone's advice! So far, I've been able to complete the workouts (and I know they are meant to be tough) but I am finding that I can really tell when I haven't really had anything when I get up, and try to have an effective 90 minutes on the bike on sports drink. It's my first year at the half iron distance, and I'm realizing more and more how much I need to focus on nutrition and hydration! This week I'm trying to make sure I'm doing well on both counts. I know now is the time to establish good habits, and figure out what works for me. I really appreciate the input from you all

Looking forward to getting back to the bike and run tomorrow.

Wilddaizy73 · January 12, 2015 6:54PM

Rachel-

Yes, now is the time to work on the nutrition:-) I know you have had a lot of suggestions, but here is one more- you could try using something like sustained energy or UCan to get nutrition during the ride. Both mix with water and provide calories. Also, someone suggested a banana but you could try a simple piece of toast with almond butter and honey.

Keep up the good work!!

Mark Lane · January 13, 2015 6:28AM

Tues. Bike done. Legs feeling some fatigue, but once I got a good sweat going it was good.

10'(4'), 15'(4'), 10'(4') Zn 4 @ 1.0, 1.0, 1.1

zwuba · January 13, 2015 1:48PM

Wow these session was pretty hard! Not mentally but I just found it physically pretty hard to keep pushing through all 3 intervals. The numbers were pretty good but I felt a bit sluggish ...
Total workout was 80' @ NP 287 (IF 0.92)
12' @ 312 (1.00)
20' @ 312 (1.00)
12' @ 312 (1.00)

http://tpks.ws/rCaK

erik.schlanger@gmail.com · January 13, 2015 1:55PM

Got the bike WO done early this AM on the trainer... I seem to be able to hit these long Z4 intervals easier than the short Z5 ones... Felt good but hard as usual... All that said my last interval was a little under goal at times...

You all continue to inspire me on...

Thanks,
Erik

Jacklyn Moore · January 13, 2015 4:15PM

Yep. That was my hardest ride yet. Really had to gut myself to keep going.

IF 0.89

NP 253,248,247 (249)

I ate lunch about 2 hours before. This is why I ride on the trainer fasting. There is something about the position that gets my reflux roaring. Today was no different. Had to stop half way through the second to stand up and drink. Then I was ok. I have no trouble when out on the road. SIgh.

[Deleted User] · January 13, 2015 4:46PM

Workout done this morning. It was tough but doable. More of a mental fight to keep going towards the end.
12@1.01, 20 @ 1.0 and 12 @ 1.0.

davidpettigrew · January 13, 2015 4:58PM

@Zackie - you may want to experiment with not eating anything substantial for about 3 hours before then eating or drinking a sports energy thing right before your workout.

I had a great workout today. 1.02, 1.03 and 1.03. 910XT not uploading again ??

Brad Marcus · January 13, 2015 5:24PM

Bike done this morning. I felt pretty good except the battery dies in my laptop halfway through and I lost trainer road. Finished by staring at my head unit for power readings.

12' 20' 12' @ 1.004 1.004 1.007 NP
100 min / 91 IF

Bricked a :30 run on the TM after with strides. For those of you biking outside, I'm jealous - the cold here is NASTY!

Irondude · January 13, 2015 6:20PM

Pretty good session today, didn't feel too stressed. Added a tad more intensity from last week. Despite the higher output, HR was slightly lower.

10'/15'/10' @ all @ 1.01

Did 33' EP run off the bike in the rain. Lower back and hips a little tight.

drjohnson08 · January 13, 2015 7:25PM

I had a lot of motivation today and I needed every single ounce. I was texting Ed Croucher about the workout and that got me pumped up and then I saw Stefan and Jacklyn and a few more people nailed the workout so I knew it was possible. The FTP workouts have felt more manageable to me than the VO2 workouts except for today. I got through the first interval no problem. The 2nd interval got really tough during the last 6 minutes or so. And then the final interval was a battle starting 2 minutes in. It took every last ounce of whatever I had to finish the 3rd interval.

12' @ .993
20' @ 1.003
12' @ 1.021

I've been walking on the edge of a sword trying to cut calories and make some body comp improvements. Cut a little too much over the last 24 hours probably. After the workout I had a protein shake, 2 big glasses of chocolate milk and a good sized dinner to try and top off my calories again. A lot of stretching tonight and tomorrow morning when I wake up and hopefully I will be able to manage the next 2 days.

Tom Box · January 13, 2015 7:32PM

I feel like it's been awhile since I've had a good bike workout, so this mornings' session was a nice change. Last week I was just coming down with the crud so had a real hard time maintaining my power through all three intervals. This morning held power very consistently so I'm pleased. 294 (.976), 294 (.976), 295 (.98). I haven't held close to 1.00 since new zones from the last test, but I know I'm still getting good training effect at .97-.98. Good job everyone!

Edwin Croucher · January 13, 2015 8:15PM

Wow! what a day. Everyone has really nailed their workouts. I had a very good workout myself. I didn't get to the cave until 7:30 tonight and had a fair amount of trepidation about the workout. The warm-up was not easy and added to my concern. I got into the first interval and actually felt good 5 minutes into it. I held on to the watts and finished that interval at 262W. Second interval was tougher just as Doug had noted. However, I focused on a few things we talked about and held that interval pretty strong at 260W. I finished the final interval at 260W also. I waited a little too long before I started my final push and had too much left in the bank at the end. I could have squeaked out a few more watts. This was by far the smoothest set of intervals I have had in a long time. Work is Working!

http://connect.garmin.com/modern/activity/673101831

rlh2000 · January 13, 2015 8:33PM

Ridiculously hard. Ridiculously. Not sure why but definitley hardest for me yet. 10', 15', 10' at .99, .99, 1.0. Next ride will be in FLORIDA in the sunshine for the January Volume Camp- can't wait!

Mark Maurer · January 13, 2015 9:42PM

Hooyah! WooHoo!! I made it all the way through my workout for the first time since I gave blood on December 23rd!!!! It was hard and I lost a little bit on the last one but the numbers were 0.99, 0.99 and 0.96. Given the rides I've had recently this is a great workout for me and a much needed confidence booster. I was thinking that if this one didn't go well and I couldn't complete it then I would ditch the OS early, hit the swim camp and then start the get faster plan a little early. But it looks like you've got me for another couple of weeks.

judson · January 13, 2015 10:22PM

Just when I think about whining about how hard my workout was, I read some of your posts (especially folks in the advanced crew with the 20 minutes interval today), and I think of how cool it is that we are suffering in the same ways, at the same time. Held my targets today, all at IF's of 1.0, 1.0, and 1.01, but I could feel more of the accumulated fatigue creeping in. A bit more incentive has been added by my wife who approved and suggested a bike extravaganza to Tucson in March during Spring Break. I will be easy to spot with the pasty white skin and perma-grin!

Mark Maurer · January 13, 2015 10:59PM

@ Judson, LIKE!

RachelB84 · January 14, 2015 3:03AM

Workout was awesome on the bike yesterday! I felt much better than I did during the long bike on the weekend, proving PROPER NUTRITION WORKS! Who would have thought...

Seriously, though, it gave me a boost after Sunday.

[Deleted User] · January 14, 2015 5:51AM

Have to say, feeling pretty good. Let's hope it keeps up.
Pushed the Tue intervals up a tick or 2 vs. last week.

WU w/ 10' Z3 @ 254 (IF 0.85)
10' Z4 @ 304 watts (IF 1.01)
15' Z4 @ 309 watts (IF 1.02)
10' Z4 @ 309 watts (IF 1.02)

https://www.strava.com/activities/240902712
http://www.trainerroad.com/cycling/rides/1481445-12-Tue-10-15-10-Z4

William Jenks · January 14, 2015 3:51PM

In my continued decision not to ride into a brick wall, I targeted 250 W instead of my 255 tested FTP (98%). I am recovering well from whatever fatigue/overdoing/whatever-it-was that has plagued me the last couple weeks and I need to get back to where I was in weeks 6-8 where workouts were hard to very but felt good - instead of it being questionable about whether I could do them and retaining too much soreness/fatigue.

Did hit 249/251/251 W for the 12/20/12 intervals...and it felt like it should.
http://connect.garmin.com/modern/activity/673407741

I really thought this was a good step.

Mark Stahlkopf · January 14, 2015 9:18PM

Last week I was feeling super fatigued & had a hard time holding my numbers on all of the workouts.

Fast forward to this week: Because I have other things getting in the way later this week I did my normal Tuesday bike yesterday morning before work & Thursdays bike tonight after work. Numbers on both rides were back up where they should be and things are feeling good again. Planning on doing the Wednesday run tomorrow afternoon & Saturdays ride Friday morning.

Mark Lane · January 15, 2015 6:36AM

Thurs. bike workout done. Kicked my butt pretty good. Did the first set a little too hard, but managed to hold on for the rest.

EN bike WU (133bpm); 4X5' Zn 5 @ 1.14, 1.12, 1.11, 1.10 + CD

Jan Schorpion · January 15, 2015 10:52AM

Today was my last FTP test of the 2015 NOS. Did 25' WU including 5 min hard on the trainer and then did the 20' FTP test outside. This was my first time testing outside. My previous FTP on the trainer was 258 , today I improved my FTP to 279. Rode the 20' at a NP of 294W which is a PR. In previous threads, I have read generally your outside FTP is 5-10% higher than on the trainer. 279 W is 8% higher than what I was riding on the trainer. That puts me right in the 5-10% range. I won't know unless I test on the trainer, but just by RPE I feel my trainer FTP is probably about the same, maybe 1-2 watts higher. I may bump my trainer FTP to 260 and see how that feels in future zn4 workouts.

Jacklyn Moore · January 15, 2015 1:38PM

That was AWESOME! Totally rocked the trainer today. IF 1.12,1.16,1.13, 1.11! Not feeling to bad coming off the trainer either. Just really hungry.

Rock the Haus guys!!!

2015 NOS Week 12 Bike – Hold On…

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