2015 JOS Week 6 Bike Thread
Did some kind of ride today... LOL Probably Z2-3. Stayed an extra day in FL due to snow in CT (I know, you feel bad for me) and rode with a group again, but kinda slow. Still just nice to be outside. I was on a rented bike so no power. I'll download my data when I get home and check out my HR. Got in 25 miles. Total of 84 miles this weekend (Sat-Mon) with brick runs each day except today. Would def love to stay here all winter!
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Like how Roy put it....''It's getting real now"!
I rolled the dice today and I think I came out ok.
In an OS where I'm doing everything I can to keep off days as off days, I am not immune to the occasional flexing of the workouts. Due to big work days on Tues and Fri, this was a no brainer. Luckily, I had plenty of mojo still in the tank coming off of the weekend workouts.
Really ez warmup, preserving every watt
then
2x 20' (4') @ 1.0 and 1.0, HR hovering around 165+, today's cadence was 86.
surprised at the resulting IF's. I purposely went conservative since it was the third day in a row. Tried to keep everything right at FTP +/- 5 watts. Didn't expect 1.0's.
1x 11.5' @ .86, HR was 154 mostly, cadence was 82s.
then straight to the brick run and kept the focus on cadence and staying light on my steps. Finished with a couple of strides.
Legs tired but not wrecked.
Total Legs Off day tomorrow, I think. I might hop on the trainer and just spin for 20' if my legs feel too heavy. Judgement call for tomorrow.
Good luck and go rock it!
Today I'd like to thank Matt A for the "why not test" and Roy for doing one. Its going to hurt on Thursday as Roy pointed out today. I also came in out of shape to the OS so just looking to get back or close to my best FTP of 260. Gains will be harder to come by in back half of the OS.
So I finally did that bike test I've been talking about 5/20 protocol. 5' @286 and 20' 249 for a new FTP of 237. This is up from 258 vo2 and a starting FTP of 215. I was counting the pedal strokes the last two minutes on the 20'. I may have started a little soft with my 5' intervals @ 233; 243; 250 ; 266 but I'll take the 22 watt bump from week 1.
I'll be posting up some thoughts in Chris' OS accountability/goal thread as 236 was my week 8 target on my way to the OS goals.
Mission accomplished though
http:/tpks.ws/JtGn
It seems to always start the night before. I like to help with the kids' homework and then tuck them in, unfortunately since I'm always getting home late the process runs longer than ideal....I get to bed late, I feel I need those extra 10 min in the AM....something has to give
Knocked out the 2 x 15 at a way reduced FTP (never tested) and fine tuning it before the next test. No more excuses!!
PS - Guess I need to edit from 2013 race goals
Today's 2x20' @ Z4 was one of the hardest workouts I've done in a while. You know it's hard when your legs can't stop shaking after you finish that last interval. They were bouncing around like it was 15 deg even though my Red Room of Pain felt like the surface of the sun. Lol
Travelling this week for work, so did todays wko yesterday, will do Wed run tonight. Bike felt ok yesterday, I am looking forward to seeing the gain come test time!
@Robert-I have the exact same problem! Always 10 min late, starting with that extra snooze button and culminating in arriving to the hospital 10' after planned
I got it done this am, 55' only: 2 x 15' at 1.0 and 1.5. I started a little slow and thought, oh no, sunday run on monday maybe wasn't the best, but rallied on 2nd try (I've been operating as 1.05 is really my true FTP), then 5' at .85. Have to get the brick in tonite.
2x12'@Z4 - 1.05 & 1.05
1x10'@Z3 - .86
I took a longer warm up to get things going this morning. Good hard wko this morning. I want to test again, but it would be too much overhead(fatigue)for this week. It's the 2nd day of getting over a chest cold and I want to be 100% when I test again. That will put me into next week, so I will wait for week 8. I now have a pretty good idea of how to pace it.
The problem now is that everyone else in my house is now sick again.
First let me say that it is incredibly inspirational to read all the posts. Those of you who do this work on no sleep are my heroes!
Great bike on the trainer today. After my Sunday run bonk I was apprehensive about today's ride. Bottom line, cutting the Sunday run short was the right call because I was fully recovered for today.
The stats:
Good work everybody!! Keep it up.
I'm finally posting again after a rough January of illness
and my daughter being hit by a car. She is doing better and is back taking classes. I didn't do any workouts for two week, then I took a couple of weeks to do some easier workouts. Then last week I did my FTP test (only 4 weeks late). I did 301 watts for the 20' test, so that gives me a FTP of 270, just below where I was last summer. So today I did 4 x 5' (5') at 292, 294, 295, 291 avg watts. Not quite at my goal of 300, but I'll take it. It hurt like hell, but the OS is supposed to hurt.
Today's 2x20 was *tough*....very TOUGH.
http://connect.garmin.com/modern/activity/694661676
The first 20min went OK -- power right at 1.0x. Then the second 20min did *NOT*. During minutes 10-15 in the second set I had to do a "reset" while still riding...dropped the NP down to .90 to .93ish, and then got back to 1.0 for the last 5min of work.
Could I have held 1.0 during the 5min???? I honestly don't know. I am ever-so-slightly disappointed with myself for dropping down, but what is done, is done.
Time to get ready for tomorrow's run.
Anyway - 2x15 @ 1.01 and .99 second did feel harder. HR is lower these days.
2x15' @ 1.02 done. Had to skip the Z3 time. Got the brick run done though. Got off work early so did 3x1000yd swim too!
http://home.trainingpeaks.com/athlete/workout/P4SMFAYW62L3JWLD732OLY7D3Y
I did my ride in the middle of the wrenching area of my LBS. Why? Because they set up my new kickr with my trusty steed there to help me get it all set up and running. I brought my computer, paired it with the trainer and started the wo. I have always ridden my PT which has always been lower power than the computrainer lab in the basement of the shop. So while I rode by hr and "feel" my mechanic researched the watt spread for pt to kicker. He was pretty much spot on...20-22 watts. I rode at my PT tested power in the workout, but over achieved of course (even a tiny bit over with the adjustment). I will up my number in Trainer road, making my ego a bit happier, but knowing the only changes have been from the out season, not that data point number.
@Sarah - Cadence is very individualized, so everyone has to find what works for them. While you specifically mention bike performance, also take into consideration the 'best bike' that sets you up for the 'best run' equaling the best overall triathlon time. There's nothing great about a smoking bike that leaves you walking the run. Lots of folks recommend 'higher', 90's and above, cadence to bring you the best run. (Lots of smart folks thought the world was flat for years too, so you have to be careful listening to 'the smart folks'). There are many variables. At the end of the day, while we're in the OS, the coaches recommend to just get the work done at whatever cadence gets you in and out of the workout. We'll worry about / work on cadence (if needed) further down the road. Good luck
Keep the posts coming. Lots of work but peeps (myself included) are seeing signs of fatigue building up. Remember 5 weeks ago when everyone was complaining it was too easy????
Since I'm behind a day, I have a few options. 1) Skip the Thurs. VO2 WKO entirely (and not do a "make-up") since I'll be doing the Wed. run on Thurs. 2) Do VO2 WKO on Fri. or 3) Attempt the VO2 intervals after the FTP intervals (or before?) on Sat. and see how that feels. I would normally be fine with missing a WKO but I missed the VO2 last week due to travel so I don't want to miss it 2X.
I'll probably ask Patrick in the micro forum, but figured I'd throw it out to you guys too.... Thoughts?
If I had a vote, I'd say stay with your hacked week. Skip the VO2 and don't try to make it up. Just slip right back into the remaining workouts. I think the cost of doubling up or removing the rest day hunts us down at some point. And the reward of knocking it out just to check the box is simply an ego thing. Remember, the rest/light days are when we actually improve. Don't take that opportunity away from you.
Just my opinion.
@John enjoy Dallas
@ Kim - Again go with the Coach P's recommendation. You are probably better served with skipping the VO2 session, getting quality runs and a good Saturday FTP session. The only caveat is if Vo2 is a limiter for you, in the <1.18 range then it might be a consideration to swap it for the Saturday FTP session. As Chris pointed out doubling up or missing a rest day can be dangerous. You did some additional biking last week, got outside so don't worry about it too much. Just don't miss next weeks Vo2 session.</p>
So time was a little slower today with the new Vo2 number 286 (1.21). I got in 9X1.5 @1.21-1.22 and 10' at. 84 (201). I noticed that I needed to concentrate on keeping the .85% effort up as I wanted to drop back to the old comfortable pace around 190 watts. I need to train myself to be comfortable in the new zone.
@ Bill have a good race. I assume you finally got off the man made snow track given the too warm January weather? We've had a bunch of snow up here lately so hopefully the course is good for race day.
@ Peter - Nice way to finish off the GFP with a PR FTP.
@Chris - Coach Rich is just starting to chuckle at week 6. We don't get the full on evil laugh until later. Nice job getting the work in.
VO2 sets
9X1'(1')@ 270 - 1.22-1.25
4' @ .81
I will be completing the Sat bike tomorrow, as I will be out of town without access to a bike.