JOS Week 9 Bike Thread
Well, testing is over and you likely have some "fun" new zones to fight with. In addition to those new zones, we also have a new kind of Thursday wko... 110% intervals at about 5', depending on your plan. This change may be good news to any of the VO2 haters, but if I recall, I had a hard time with these. If you struggle, just follow the WKO triage and do the best u can. Good luck!
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Get after it this week and keep that mojo flowing, we're closer to the finish line than to the start!
Well I might be on the shelf for a few days. I shut today's workout down with pain in my left knee. Both knees were sore last night in different places so I did some extra rolling and stretches, but to no avail. I have been tinkering with my cleat placement and believe this contributed to issue I'm having but the knees have been less than stellar for a few days.
I got in 12; @.97 then could not push the power on the second one. Total 26; @. 87.
I'm sitting here with a bag of ice on my knee contemplating my next move.
Today's interval mirrored Saturday's only with a little less agony. Just a little mind you. Let's call it manageable suffering.
56' - MS
20' WU
2x15'@ 1.00 & 1.00
I am going to try and stick in the OS for as long as possible. I have a 70.3 at the end of april but I feel like this is important stuff we are doing right now.
Hit the intervals @ 3 x 12' @ .99, 1.00 and .96IF.
Since I had been riding at about 171 prior to my guestimated 177 FTP, so if I do an interval now at 95%, it doesn't feel like I'm making progress. Ya know?
1 Mile EZ brick after.
Today was the day that the OS monster reached up and bit me. Had a really difficult time holding the power, heart rate way up, had take some micro breaks here and there, Last interval 20 watts down from target power. It was not an effort issue, heart rate and sweat lake under the bike proves that. Time to hydrate, stretch, get sleep and hit it again tomorrow.
Bike in and done! -But I did not follow with the run as usual for my Tues evening rides. It is snowing AGAIN! -Just didn't have it in me to bundle up with my blinkers and glow vest this evening. Does anyone happen to know if spring will ever arrive in the Northeast?
So much better than getting on the trainer.
Richard B said it perfectly...."This is the money stuff we're getting into."
I'm doing the Tues FTP work today with a brick run after.
Thanks for the posts. You've put my head in the right place. Business mode. May or may not nail the intervals. But, I'm going to give it my best shot.
3x 15' (4') @ .97, .97, .96.
purposefully stayed closer to .95 than 1.0 b/c I really wanted to complete the 3 intervals. purposefully kept a little bit of blue (TrainerRoad) above my yellow.
Good news for my workout yips as of late...never thought I wouldn't complete any of the intervals.
Then, got a 30' brick run in. Ez, low RPE, zn1. Took it real ez on the hills. legs were tired but, I believe, that was b/c of 45' FTP work as opposed to the recent burnout.
My plug & patch week continues.
DO NOT UNDERESTIMATE THE THURSDAY WORKOUT!!!!! 4x5:00 at 1.1 is tough work. That first two minutes of the first interval is, "Tough, but doable." Then it starts getting, "Wait a tic, this isn't funny any more". Then it gets, "Wow, this is FTP test hard". The 3rd and 4th interval are legs grinding, nose to the dial tough.
Just saying, get yourself jocked up for this one. It's a good one.
I'd agree with Roy, having done a 4X5 last week as I did not test. Don't overcook the first one as the last to are hard work and I typically like the Vo2 stuff.
No ride for me today. I might move the ride to Friday and do a zn3 workout. 200 watts vs 260 should be easier on the knee which is still sore today.
New FTP up a tic to 259.
Intervals today were IF 1.17, 1.11, 1.10, and 1.08.
I have two words for that : Ouch! Ouch!
Got it done tho.
4X4 @ 1.10, 1.10, 1.10 & 1.12
10'@ Z3
The first one was the hardest. Unsure of how to pace it, I got behind and had to make it up in the last minute. The second was hard, but I knew what was coming. By #4 I figured out the proper pacing for me. I needed to get ahead in the count, for the first 15-20 seconds, and then slowly taper it back over the remaining duration. A lower cadence (81) felt better as well. Nothing makes Z3 work feel effortless like VO2 sets.
https://connect.garmin.com/modern/activity/711789103
First interval pretty much right at 110%. ....The last interval was barely above FTP.
Damn this new FTP! Was soooooo hard! and 5 minutes? Coaches are EVIL! Ok I am done now.....having a glass of wine to go with my ice pack! Another in the books!
It's amazing how the power meter keeps you honest and on point during training. Tonight's 5x5 was tough, but made it through. Working on an estimated FTP at the moment, but thinking about testing next week as I have a 5k scheduled as well. Work works!
Mark Hickman
IMCDA 15'
sticking with it and getting it done.
Not sure how the weekend bike is going to go. I think that there is a spin bike in the fitness center.
It is great running weather here. 60 degrees and sunny.
This week has been a busy one for me at work. I've defaulted to just getting what I can where I can. Everyone has a story and their own way through the OS
Good luck everyone. Keep those posts and mojo coming!