JOS Week 7 Bike Thread
Well folks.... It's here. Last training week before the big test! That being said, I know some of you have had a few rough workouts, but also some great ones. This week, try to listen to your body, make sure you're not overachieving on the workouts and get ready to rock the test.
For the Intermediates, Tuesday's 2 x 18' Z4 Wko will be tough but a great confidence builder for the test. And enjoy Thursdays last VO2 WKO... We move to 110% intervals on Thursdays the week after the test. I like the 120% intervals so I'll be a little sad to see them go....
And, in case you haven't noticed, we have Sunday off! Enjoy it and rest like you would the day before a race. And build some SAUs!
For the Intermediates, Tuesday's 2 x 18' Z4 Wko will be tough but a great confidence builder for the test. And enjoy Thursdays last VO2 WKO... We move to 110% intervals on Thursdays the week after the test. I like the 120% intervals so I'll be a little sad to see them go....
And, in case you haven't noticed, we have Sunday off! Enjoy it and rest like you would the day before a race. And build some SAUs!
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But seriously, it will be all running after that unless I can find a decent stationary. I've got SF Revolver loaded on my iphone just in case. Get after it everyone!
p.s. - I know all you North East peeps with your snow feel for me. Going from temperate southern Japan with our 60 degree temps to temperate Pacific Hawaii, where its high 70's, low 80's. It is a tough life
Good luck everyone. Keep those posts coming!
@Roy you know those virtual snowballs (iceballs) we were throwing at Rich on the dashboard, they are coming your way. Enjoy Hawaii and the warmer temps.
Well I had to triage this bike. 2X18 turned in to 1X18 .98 and 3x6 .95;.96.94. My .85 time was soaked up taking 3' breaks on the 6' FTP intervals.
As for why this happened, poor eating this weekend (not lots of food just bad food choices), late to bed Sunday evening, first caffeine (coke) in 6 weeks, then I woke up this morning 1 hour before my alarm at 4 am. So the corrections... I'm back on track with the core diet and was in bed early last night but it might take a few days to correct my indiscretions. So if I suffer through a few more workouts this week it's my own dam fault for being a dumb a$$.
55 min, MS only
2x15'@ Z4(225) - 1.04 & 1.03
This was a great confidence booster for how I will pace next Monday's test.
You had me at puking...
Seriously, well done!
Finally had what I would call a *good* ride. The past three or four bike sessions have been a bit de-motivating. Specifically -- last tuesday was 2x20 (https://connect.garmin.com/modern/activity/694661676) and I did ...OK....not great, but OK. Then Saturday (https://connect.garmin.com/modern/activity/699810607) was only 2x12 and the 2nd 12min interval just plain SUCKED.
I bagged the sunday run due to Life and also just to give my legs some extra rest.
I wasn't sure I was going to ride today, given my lack of motivation and the fact that I spent an hour and a half shoveling snow this morning. My wife got on her bike.....so, of course, I *had* to get on mine.
Knowing that I needed a solid, motivating ride, I gave the workout some thought. Looking at today's 2x20, I decided to do some Pre-Emptive TRIAGE:
So, how did it go? Pretty darn GOOD! https://connect.garmin.com/modern/activity/699892514
Hopefully the roads will stay clear enough to run tomorrow.....haven't had to use the TM for a long run yet, and don't want to start tomorrow.
Keep it one workout at a time, right?
My bike had some heavy legs but felt better than then the end of last week.
Just kept it at an hour, so no zn3 at the end.
2x 20'(4') @ .98 and .98.
HR 165ish and magic cadence was 89-90 today.
Was happy that the power & wifi that was lost from our little ice storm was restored so I could use TR. I was buggin' a bit at the idea I was going to have to go ol' skool and just stare at my Garmin for the workout. #firstworldprobs
Only other bad news is the arrival of a saddle sore. Early treatment will keep it under control.
Keep it rolling, guys & gals!
Gordon- Nice job adjusting the WKO and getting it done! And we're all dumba$$es sometimes. Like me and Chinese food Sat. night and suffered with killer acid reflux @ 2am. Fun!
Phil- Is that a typo or did you really mean 1.30IF??
Joe- Congrats on a good WKO! Sometimes we have strings of crap sessions and then it finally comes together!
Chris- Bummer on the tech difficulties. I had some issues tonight too Can mess with the mojo when dealing with that crap!
So tonight's much anticipated 2 x 18' started off OK. Legs felt pretty sore but managed to give me the first 18' @ 1.02IF while watching "Hell Hath Ni Fury" Sufferfest video. Then I had some video issues so my rest was longer than prescribed and I couldn't get it going again for the 2nd 18' interval. So, like Chris, kickin it old skool watchin the Joule. 2nd interval was much harder, partly because of the mental aspect with no video but cuz my legs we just plain tired. Hit the 2nd @ .955IF. It was a fight. I haven't had many OS bike WKOs below 1.00IF so I'll allow it.
In the meantime, mixing up the EN workouts with SF workouts as there's some talk of a Knighthood attempt on April 11, coming off of a great ToS. Saturday was a three in a row - Nine Hammers, Angels, The Long Scream and on Sunday did the EN Saturday bike workout (1/2 of it) on Sunday. We'll see how training goes.
Oh my the 2X18's were hard very hard tonight. But hit my numbers and hung on. Am optimistic about next weeks test.
Had trouble sleeping last night, really tired on the drive home, and did NOT want to climb on the trainer. But, I just did it before I allowed myself to sit down or do anything else....family is all at the San Antonio Stock Show and Rodeo/concert tonight, so no distractions.
Surprisingly, went very well. 2x18' @ 1.02/1.03, then 5' @ 0.86. No run tonight.
http://home.trainingpeaks.com/athlete/workout/S7OEAAQXFPGSIYT774QYMOMK7Y
That was tough! Just tested 2 weeks ago due to delay and 2 x 18 at my new FTP kicked my butt! Went out too hard at IF 1.08 on the first and held on for IF .98 on the second interval. BUT I set new PR in the 10 min power, 15 min power, and 30 min power. So that counts for something. 2.91 w/kg on the first interval so I might make 3 after all.
I can tell that it is that new (to me) Mavic Carbon Front wheel that is making me so much faster on the trainer.
Yesterday I tried a 5/10/20 min test, after no cycling for three weeks due to ski vacation. I figured I would have lost 3-5% of my FTP, but when I got into the 20 minute test portion, I discovered I was;t going to make it, so I turned the exercise into 4 x 5' (1') @ 1.0 IF. That worked well. For future workouts, I;m going to be aiming for 0.95 IF rather 1.0, with the time goals as written. I'm actually in the first week of my second go-round of the Get Faster plan this winter.
Nice triage, Al.
Curious to know -- what was it within the first 5min that told you "wasn't going to make it"?
@ Joe - I always start easy. Aiming for 250-60 watts, but started at 200, progressed to 260 over the first 3 minutes, By minute 4, I was down to 240-235 (FTP is 238), and HR was getting "up there". The previous test, I could hold the 250-55 after 4 minutes, and my HR had been about 10 bpm slower at that point. Years of experience told me I wasn;t going to meet the target, and I had no desire to become go backwards on my test, so ...
http://tpks.ws/TMPz
2/17 spin: 2x18': 1.05,1.08
@Trish-impressive I remember doing pistal squats in crossfit a few years ago and couldn't walk for days
47' cut short to mostly MS. Too much puttering around at 5 AM.
10x1'@Z5 - 1.22 to 1.35 averaging 1.27
8'@Z3
I missed the last 2 VO2 WKOs so I wasn't sure how 10 x 1.5' would go.
#1 & 2 OK, then lost my mojo after 1' of #3 so cut that one short. Regrouped and nailed the rest, and did the last one @ 2' to make up for the short #3.
8 x 1.5', 1 x 1', 1 x 2' @ 1.2-1.24IF
Ouch!
This will be my third 3day block (Fri/Sat/Sun) over the last 3 weekends.
I don't think this is ideal. I do bookend it with light to off days. But, the cumulative fatigue is starting to give me the heavy legs that I hate so much. Not sure if going Fri/Sat/Sun is making this worse or it would've happened anyways.
But, it's a juggle to get the workouts in AND get the off time in AND take care of life stuff like fam & work.
Delicate balance. You never know if you got it right or wrong until you're on the other side looking back