2015 JOS Week 10 Bike Thread
Now we're into double digit OS weeks! As the weather warms up, hopefully some outdoor rides will start happening. But, if not, keep this in mind (from Saturday coach notes):
Coach Notes: IF you have the resources and time (ie, can get outside, not a strain on personal or family life) and / or are moving from the OS plan into the HIM or IM plan, it would be a good idea turn this ride into 2-3hrs by adding Z2-3 time as you feel. But DO NOT DO THIS if you are on a trainer unless specifically told to do so by the coaches!
If you're not sure, check!
Happy pedaling!
Coach Notes: IF you have the resources and time (ie, can get outside, not a strain on personal or family life) and / or are moving from the OS plan into the HIM or IM plan, it would be a good idea turn this ride into 2-3hrs by adding Z2-3 time as you feel. But DO NOT DO THIS if you are on a trainer unless specifically told to do so by the coaches!
If you're not sure, check!
Happy pedaling!
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Comments
3X14 for me this morning. This turned it to an ugly workout fairly early on. I woke up feeling tired, though about going back to bed but got up anyway. The next thought as I was getting the bike shorts on and walking down the stairs were that my legs are tired...maybe I should do some zn3 work today. No do the workout.
1X14 @ .95; 1X7 @.93 ; 1X6 @ .8; total workout 47' @.82 I then just cooled down for 5' and stopped the bleeding. The positives I got up and did a workout.
I'm not sure if this would have been a better workout if I had just slept I and tried after work but it's in the books now.
Head down, knocked it out very methodically.
3x 15' (3') @ .96, .97, and .98.
Hard for sure. Just kept clicking off 2' at a time in my head.
As Joe M suggested, starting these wko's a little bit more conservatively and it seems to be helping me stretch it out thru all of the intervals.
One hiccup was a quick pause to change my battery 5' into the first interval. Glad I had stocked up on those for just this kind of occasion.
Also, I dropped wifi (thus, music) as soon as I hopped back on the bike. That was a mental test to do 10' of hard work with nothing more than the sound of the trainer and the fan. Music returned during that rest interval. I guess that was a little test to see how I'd handle adversity.
Go get it!
3x 14' @ .98, .98 and .96IF. I still feel like I'm not progressing since .95 of my swagged FTP is 1.00if of my previous FTP, so I'm really working within the same range. But feels more like work now. All mental I guess.
And what were the coaches thinking with 3x14' a week after new ftp test? Seemed like a big jump from Saturdays wko too. Yikes!!
Felt good on my 1 mi brick run on the mill.
Coaches aren't known for stellar math skills.... Lol. Close enough for govt work....
What I didn't plan was the set up so had to leave my trainer, bike, and bike computer at their place. We got through the bike. I ran out of time half way through the last block, but managed 8 min. Didn't have a chance to run but looking forward to the sprints today.
did 1/2 of the warmup and the first 2 intervals : http://www.trainerroad.com/cycling/rides/1814505-2015-OS-Wk10-Tues-INT
Tried to hit it really hard since I knew I could only get 2 of the 3 intervals and ended up with IF of 1.04 and 1.08 with new 10 min and 30 min power records.
But it was tough at the end.
I got a great nights sleep and had a very controlled ride. Planned on shooting for 95% on all intervals and did a little better. .96, .97 and 1.01. I'll take that.
Tonight I'll do my run mechanics class and finally join in the run afterwards on the streets of Detroit...in Corktown, where my 5k is this weekend. Gotta find the big potholes in advance!
Pothole recon...I love it!
ALso, I finally got my tri bike back last night. I had cracked the top tube last fall and it had started to spread. So I shipped it off to Calfee for repair. Which was quite reasonable. It was so reasonable that I opted to have the frame form and bars custom painted. Still cheaoer than the crash replacement discount on a new frame. And now my kids names are on the chain stays. The are psyched. But now if we have another kid I will need a new bike. So it was a win win all around..
Hmmm, this Sufferfest video is 5 x 4' so I'm tempted to do it instead of the 4 x 5'. In another thread, the coaches seemed to think it was the same. Last week, I struggled so maybe I'd be better off trying it this way. Last week I managed 3 x 5' @ 1.11, 1.11, 1.07. and did the last interval done as 3' @ 1.00IF then 2' @ 1.14IF. (Had to take 1' rest in between to regroup and get my $shit together)
http://www.thesufferfest.com/traini...ark-place/
Perhaps hitting this 5 x 4' @ 1.10 would be better?
@ Kim - I did the 4' intervals last Saturday. Out of necessity. Worked out good for me and I didn't feel a bit guilty about it.
I'm doing a little flipping of the plans this week.
Had today off so I went with 2x 20' (4') @ .97 and .98 before a 10k brick run with HR/RPE control, just thinking light & soft strides, smooth! Felt great on both workouts.
Moving the Thurs shorter VO2 intervals for Saturday morning. That works better for my condensed session in the Pain Cave that leads into a controlled ABP to the lake and back.
1.07, 1.08, 1.05, 1.04.
Bricked (about 30' later?) outside in the hood. Got in 3.33 with 3x20' strides as called for in the RDP.
My son's last conferences of high school later this afternoon (one thing I won't be shedding a tear about it being the last time!) then to group swim.
I am thinking of doing the Sunday 90' long run tomorrow. I'm running a late start 5k on Sunday and then hosting my sons 18th birthday family celebration, so really don't have a lot of time to get the extra hour of running that day. Tomorrows run has 2xx1 TH miles, so I figure if I run hard at the 5k, it would be a fair swap. Does this seem like a good idea, or not so much???
Trish- That 2 x 1 TH vs. 5k sounds like a fair swap. I have a 5k Sunday as well (weather permitting) but it may be in place of my long run. My week is all screwed up. I may miss Sat. WKO too as I have to go to the dentist with my wife. (She's a little nervous about it) Perhaps they wouldn't mind me setting up the trainer in the waiting room??
5 x 4' @ 1.11, 1.11, 1.11, 1.06, 1.07IF
I could probably try to start out more conservative but I figure I should hit the targets while I can, right?
1 mile super EZ on the mill after.
Going for a Retul fit tomorrow so hoping to get a few watts just from a reduction in "fidgeting"!
Still hard but I performed better than last Thursday when I flailed on the last set:
1.06, 1.07, 1.07, 1.09, 10' "@ .86.
No time for the Brick before work
Just switched from my OS (Feb) to Half IM beginner for my race end of May. Celebrated with an hour on the trainer mostly in Z3 with a friend in her garage. Door open. It was a beautiful early morning ride with a friend.
Took an extra day of quasi rest and got the bike in on Friday. The 4X5' felt better then my last workout for sure 1.09X3 and 1.1 for the last. Finished the session off with 16'@.85.
Then outside for 2hr ABP ride.
Still a bit chilly but caught a break in the rain. It was wet, a bit drizzly. Nothing bad but enough to keep most of my crew home. This allowed me to really control the effort. I just kept looking at my Pnorm and tried to stay above that, driving it up over the course of the 2hrs.
Legs feel good, 30' after the ride, but I'm running this afternoon so I can hang with my fam for while.
Way to go Chris but what is this "outside" you speak of? LOL
Got my WKO in this afternoon but it wasn't great. Moved my bike into the family room to watch Paris-Nice that I had on DVR but it wasn't as motivating as I'd hoped. LOL
2 x 18' Z4- 18' @ .98IF, 18' @ .90IF. Then Z3 wasn't happening so I was ready to pack it in, but I decided to do SOMETHING so I finished watching stage 1 and did another 17' @ .65IF. No brick run.
First ride in ~2wks for me today. Got in from Winter Park at 3AM, so slept until 11. Beautiful but windy day in SA today, so I took it outside. I did not feel any significant fatigue/soreness from 4 days of skiing, surprisingly. When I last ski'd 17 years ago at age 25, I recall not feeling too bueno in the leg category...but I was not cycling or running back then!
The first 18' was ok. The second one was a cage match with that gorilla. I swagged my outdoor FTP to be about 10W higher. I still think it probably is, but probably had some residual fatigue from skiing. First 18' at 1.07, second one was 0.94. That was painful too. Then I had basically nothing in the tank left, but was 25mi from home!
Planning to do Saturday's bike tomorrow followed by brick walk-run