2015 JOS Week 4 Bike Thread
Kicking off week 4! Keep an eye on your rest/fatigue and make sure you're not overachieving. This is about the point where it will start biting you in the butt if you've been pushing it. Even if you are feeling good and like you can do it, you also need to be able to hit the next day's wko, and the next, and the next....
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I tried my hand at making a batch of Allen's Rice Cakes from The Feed Zone cook book (no affiliation) Sunday evening and am using those this week for pre-workout fueling. Two days into the week and I'm not disappointed yet. Mine look absolutely nothing like the pictures and they don't taste as I thought they would going in, but they are acceptable in flavor and are not a plastic pouch of gooey syrup. Although I'm not ready to disavow the gel completely at this point, I am seeing the Rice Cake as a viable alternative.
@Kim re: SF and TR- I think I'm the only person in the Haus that doesn't use TR, so I can't offer any feedback to your question. However, I did think of you while I was chasing the Garmin girl today during my HHNF ride this morning. I got dropped on Mt Von Sufferberg again, but I caught back up once the pack came back together
Through 4 stages of ToS - feeling good - but a long way to go. The weekday rides are looking okay but Stage 8 is brutal (Revolver, Violator, AND Half is Easy) and the Tour ends with ISLAGIATT.
17' @ .85
off to work
yall have a great day & have some fun!
2x15' @ FTP (that for me is 240W) done at 242 and 241 W (1.01 & 1.00)
1x10' @ 0.85 FTP (goal 204W) done at 207W (0.86)
65 min and 83 TSS
http://connect.garmin.com/activity/683590282
http://tpks.ws/YLkY
First bike workout on trainer! It was good! I 62 minutes of paying attention to my HR. Need to set up some quality beeping so I can let my mind wander.
http://tpks.ws/FJhZ
2x10'(4')@ 1.04 & 1.04
1x12' @ .89
Work appointments may nix the run today or I may switch it to Thurs.
Another good bike ride for me 2X12 1.01, 1.02 then 20' @.86 - 61' total @.898.
I have overachieved the last couple bikes. I am still considering an early FTP test but we will see what the rest of this week brings. For full disclosure I plan on working in more running starting next week so perhaps an FTP test is ill advised.
For those new to the OS I came in to this with poor form as they say. My starting FTP was 215 with an PB of 260 so I expected some quick gains. I encourage you to stick to the plan, post it here for discussion, or at least fire up a discussion in the micro thread with Coach P.
Remember this is my 7th OS and I've fallen off the rails a few times. Perhaps I'll take my own advice and fire up a micro thread.
Tuesday Bike done. This is my first full week on Core Diet, which means this is the first week with proper fueling. Prior to Core all I did was drink water for fuel. The ride today felt great and I was strongest at the end which set me up nicely for the run.
Here are the stats:
I had my first ride with "Zwift" tonight. Its pretty cool. Check it out.... www.zwift.com. Even more interactive than Trainer Road, but it doesn't give you the power targets.
2 x 12' @ 1.02 & 1.00IF + 17' @ .90IF
The last 17' was easy , then sprint, the easy, then sprint which brought up my numbers. (That's what happens when playing a video game with the bike) I know, bad girl!
Did 1 mile on the mill and felt good!
Tonight's bike definitely harder than last week. Am starting to feel the OS. But I hit my numbers on the 2X12's and got 58 minutes total on the bike. Best news was that the brick run actually was Z1/Easy in feel and HR. Until tonight HR had climbed into my normal Z3 range by the end of the 20 minutes. Perhaps am getting more fit. Also did the strides without even a twinge in the upper hamstring. And I had a good diet day too,
HR was about 5 beats higher on the warm up today. I track the 10 min @85% to see where i am.
Attempted to run...calves were tight so bailed on the run.
Bike workout done. Was a little harder than expected, but nothing major. Did not do the brick run...my legs are still a little sore from sunday's run and I just didn't have time for it.
http://home.trainingpeaks.com/athlete/workout/BHOZLUB5OZIFWAT4IOA4VT5ZCM
Got the bike done and like many of you, my legs were a little sluggish. I am doing a run mechanics class on Monday's at 5pm and there were lots of single leg trx squats that may have left a mark.
I am totally good with it because I think this work will take some weaknesses and turn them into strengths. I am very weak on my right side (and the side of all my niggling issues) so I am going at it this year!
Still managed .98 and .99 on the sets, with 12' tempo in the warmup and 12? after the ftp stuff.
Got the bike done and like many of you, my legs were a little sluggish. I am doing a run mechanics class on Monday's at 5pm and there were lots of single leg trx squats that may have left a mark.
I am totally good with it because I think this work will take some weaknesses and turn them into strengths. I am very weak on my right side (and the side of all my niggling issues) so I am going at it this year!
Still managed .98 and .99 on the sets, with 12' tempo in the warmup and 12? after the ftp stuff.
Got the bike done and like many of you, my legs were a little sluggish. I am doing a run mechanics class on Monday's at 5pm and there were lots of single leg trx squats that may have left a mark.
I am totally good with it because I think this work will take some weaknesses and turn them into strengths. I am very weak on my right side (and the side of all my niggling issues) so I am going at it this year!
Still managed .98 and .99 on the sets, with 12' tempo in the warmup and 12? after the ftp stuff.
Keep on the gas everyone!
1) 286W 1.19
2) 287W 1.20
3) 283W 1.18
4) 285W 1.19
5) 286W 1.19
6) 289W 1.20
7) 290W 1.21
Added 15 min at 211W (0.88)
Link below--->
http://connect.garmin.com/activity/685060168
7x1'(1') @ 1.26, 1.26, 1.26, 1.23, 1.26, 1.23 & 1.25
1x20'@ .89
http://connect.garmin.com/modern/activity/685323929
Looking forward for a day off tomorrow to see where this cold is going to land. I'm good for this weekend if it stays out of my chest.
this wasn't ez by any means.
When the 2' seemed like it was stretching out, I really kept my focus on form and cadence. Maintaining form under duress is a great way to disconnect from the 'pain'.
7x 2' (2'), all between 1.16 and 1.2.
Then 22' @ .86.
did the brick run with hill repeats withing 30' and now I can relax until Saturday morning.
Even better, I'm on staycation next week so I won't have work getting in the way for any workouts from today to Tuesday, Feb 10th! This makes me happy.
Thursday bike felt good... for some reason I like the short bursts of energy best.
25 min WU
12 min at 70% of FTP
7 x 1' at 240
then 20 min at 170
WU:20 min
8 x 2 @352w
Cool down 10 min