2015 NOS Week 13 Bike – This Is It
Next week we have a small taper before our final test so
this will be the last week of OS to lock in any gains on the bike. Make the most of your workouts this week! While you’re riding this week think about
your numbers against what you are aiming to do in your test next week. When you’re in the middle of that
interval this week and it’s starting to hurt just remember it’s only (very)
temporary compared to the rest of your day.
I am really looking forward to hearing about everyone’s results next
week but before that…let’s harden up and get it done this week!
Post those awesome workouts!
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Comments
15, 20, 15 @ 1.0, 1.0 and 1.0
Today was more challenging than Sat, but I got it done.
EN w/u with 12' @ 0.85
15', 20', 15' segments all at 1.00
30' EZ brick on the TM afterwards and my work for the day is done! Good luck all!
Tues. bike workout done.
EN Bike WU (133bpm), 10', 15', 10' Zn4 all at 240W= 1.0
Erik
Total workout of 87' @ NP 286 (0.91)
15' @ 308 (0.98)
20' @ 309 (0.99)
15' @ 307 (0.99)
http://tpks.ws/xO01
15' 20' 15' @ .99, 1.00, 1.03 NP
115min / .92 IF
http://connect.garmin.com/activity/678382269
Boy. Glad to see i'm not the only one fighting through this one. It was tough enough my music didn't help a whole lot. That's pretty sad.
10-12-8 at 1.02,0.99,1.00.
Last week I was loving FTP. In retrospect I think I was nuts!
This Friday is my birthday and my hubs has taken the day off work so we can go on a LONG bike ride together. SO I will be moving Thursday's training to Saturday, unless Coach P. says different. I need to make sure i'm fresh because my Hubs says he's going to beat me. HAHAHA 
Keep fighting guys we're almost there!!!
@Jacklyn This Friday is my birthday too!!!
Pretty good day today on the 10'/15/10'. Did 1.01/1.01/1.03, really hitting the last 2 minutes of the 3rd interval pretty hard. Followed that set up with 10' @ 0.85 and felt like I could have gone on much longer. I did the run earlier in the day and it went well also, 50' with 10 strides and 13' @ MP.
@ Don- No WAY! Happy Birthday. The coolest people have our birthday!
Are you doing the birthday Challenge? I'm not. I just got out of run jail. I don't want to screw up.
Today was another tough one. Pushing through the first interval, I could tell the gorilla had been waiting for me all day. I made it to the end of the 1st just 1 watt above 100%. My cadence was pretty good, but as I started losing watts near the end, I grabbed a bigger gear and dropped my cadence. The rest interval brought my HR down, but it did not seem to refresh my legs. The 20 minute interval was a real battle. I struggled to find a cadence I could hold and still hold the watts I was looking for. That interval was right at 100%. The last interval was just a battle. I was all over the place with my cadence and it was a real mash pit. I finished that interval 1 watt below 100%.
http://connect.garmin.com/modern/activity/678739152
15’ @ .99
20’ @ .997
15’ @ 1.034
15’ @ .854
Feeling just a little bit of fatigue early on this week. I did an 100k trail run on Saturday and just today was able to walk down a flight of stairs facing forward. So, I decided to do todays bike work. To my surprise it didn't feel too bad. Modified the work out a little by taking a minute rest in the middle of the 15 minute interval. so I did a 10,7,7,10 all between 97-100%.
Going to do an easy run tomorrow.
It was nice reading all your posts today but I was especially taken by Mark S. post about running 100k on Saturday and then doing today's ride. Wow, that's amazing.
So today is 4 weeks and 1 day since I gave blood and it was the best ride I've had since then. The first interval actually felt easy-ish and I noticed I wasn't hanging on for dear life or gasping for breath. My FTP is 233 and I came in at 234! Second was a little tougher especially since it was 5 minutes longer but whenever I saw the gorilla start to open his cage I was able to stomp it down and get those watts back up there. Another 234 watts for that one. So #3, this will be easy since it's only 10 minutes right? I mean I've already done 25 minutes at 234. What's another 10? Well I noticed that after 2 minutes I was starting to look at the clock - not a good sign. I was still holding on but the gorilla was getting a little closer to getting that door open. At about 5 minutes I started to breathe really hard. Up until then I was breathing hard but it was controlled, but now it was starting to get ragged. I took a couple of really deep breaths and buckled down. The last couple of minutes were tough but I finished strong and guess what my NP was? 234!!! Woohoo! I think I have restocked my hemoglobin!
Great to see all the super work yesterday in the haus ... I was not feeling it last night so decided to punt the bike to this morning.
Nothing fancy, but got it done. Didn't over achieve as I still want to do the Wed run later today.
WU w/ 10' Z3 @ 255 (IF 0.85)
10' Z4 @ 302 watts (IF 1.01)
15' Z4 @ 302 watts (IF 1.01)
10' Z4 @ 302 watts (IF 1.01)
https://www.strava.com/activities/244041922
15' .997
20' .99
15' .99
It was definitely a struggle but I feel pleased that I didn't trail off the last half if each interval. I definitely do better on the FTP intervals than the vo2 intervals.
Round 1: 1.07
Round 2: 1.12
Rd 3: 1.10
Rd 4: 1.10
Rd 5: 1.13