2015 JOS Week 11 Bike Thread
Oooh, we're getting close!! Week 11! By now, you've beat your new FTP into submission, or you're still wrestling with it. Whichever it is, do the best you can in the wko. Avoid the "hero then zero" syndrome as much as possible and pay attention to pacing, even in the short 5' intervals. Also, pay attention to how you're feeling. I may skip 1 bike wko this week due to 2 5ks next weekend, plus a few rough bike wkos recently and some super sore/tired legs.
Anyone else notice swimming in the plan this week?? Yikes! I do need to get in the pool. Luckily my first A race is only an Oly!
Anyone else notice swimming in the plan this week?? Yikes! I do need to get in the pool. Luckily my first A race is only an Oly!
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First 12' set was way harder than it should be..
Got a few minutes into the 20' set, and decided to just go to the 10min point, and finish up this afternoon.
Hope everyone else has great success w/ their rides!
58' wko (no time for endurance): .99, 1.05, , 1.02.
My internet conection to Netflix went out after first 10' sprint so I just focused on my breathing and the 'funnel' they always talk about on the 20' test-I think it helped!
Run tonite after work
I first bought nature beat for 9.99-took me two months to get around to getting the monitor. I also use EliteHRV which is free (all on iPhone apps). There is regularly a 10 point difference between the two (elite HRV is higher) but they trend the same.
So far, the only time my HRV was off and I was told to rest, was when I was traveling
1:20 on the trainer with 10 15 10(5) @ 230w which is 1.01 then a little time at .8IF. I warm up slow. I didnt hit the first interval till the 20min mark.
4 x 5' @ 1.08, 1.10, 1.09 and 1.02IF (Ooops) then 15' @ .79IF.
One mile EZ on the 'mill after.
I changed and headed out to do a BAA run and ended up doing a cut down with the last two miles at TH. Ooops! I ran into a serious headwind/cross for the first half of the run and had a SWEET tailwind/cross for the rest. I was flying. If the legs feel ok I'll do the TH run as prescribed tomorrow. If not, I'll pull back.
Happy St. Patty's day all!
Performance Enhancing Diet.
Double espresso + 4 dates with agave + a coke. 30' before the bike.
So, I cheated.
12' (4') 20' (4') 12' @ .98, .98, and .98.
Yep, 239/245 on each of the intervals.
did the 40' run earlier in the day.
There is no wrong answer.
Looks like work is going to force me to move my Thurs Bike to Friday. Over the past few weeks, I've been able to keep Fri free. Then I'd go and do a short Pain Cave Session before my outdoors 2hr ABP ride. This weekend will have to be different. Looks like I'm going to have to go hard on the bike Friday. Though I will work hard on Saturday's ride, I don't think I want to go 5x 5' (3') @ 1.1 on Friday and then do the 50' FTP work on the very next day. I'm thinking that, for better or for worse, I should work the formal intervals on Friday and just do a longer ABP ride on Saturday.
So, something gets dropped this week.
On Friday, would you do the shorter 110% session or the longer 95%+ that is scheduled for Saturday. I'm leaning towards the 110% workout b/c of the reason that the coaches put it in our plans....variability. But, I'm open to hear what you say!
My first comment is one Al made two years ago and hasn't mentioned this year: it seems like a lot of peeps are following the advanced plan (i was too, on the bike, two years ago) but according to Al, it really was designed for the very few, top elite, and most of us should be in the intermediate.
1-So, you could modify each workout, more to intermed level, but do them friday and saturday.
2-you could flip flop sunday run to sat, and FTP bike sunday, assuming thursday is your rest day (something I've done)
3-do as you proposed above
4-punish yourself thoroughly and do as written (not recommended)
I probably would do 1 or 2 above.
Having said that, my travel the week before last caused me to lose out on a bike wko completely-i did monday am but not sat or tues so something gives for all of us sometime!
Hope this helps!
I was so tired and unmotivated last night, that I just flat out didn't do anything.
I have a 10K on Saturday. So I did the Thurs bike tonight, with the brick run. These 5' at 1.1 are just absolute torture for me. I have NEVER been able to do more than 2 at 1.1. I have officially lost my mojo too (hopefully temporarily). Not sure what the deal is....maybe a week off just allowed my body to lapse into a sloth-like state. I've also gained 5# (spring break ski trip, too much bad food, snacking, etc.). Forced myself on the trainer and to do the brick run, but man did I not want to do anything. I normally listen to my body when I don't at all feel motivated to work out, as I think I need a little less "intensity" and a little more rest than most? I'm still pretty new to all of this so maybe I'm just a wuss!
Got the first two 5' intervals at 1.1, but that last minute is closer to an hour I'm sure. The last two were 1.05 and 1.04. Just could not keep it up at 242. I think I'm gonna make sure I always do these when prescribed though.....clearly riding just above FTP for more than 2' is a weakness for me....so I will torture myself until I can do it!
http://home.trainingpeaks.com/athlete/workout/WWBDBAO6SZEKXUS7WMMAT3OJG4
@ Jeff- hang in there. Sounds like you need some rest, a recharge, a reboot. It's not a wuss thing. I went thru this a couple of weeks ago. Hit the Micro up. Take a couple of days off. Remember that it's a full season you're working on, not just the OS.
My powerbeam didn't agree with the data from my hub. I calibrated the trainer but not the hub. So my 250's might. Have been 240's. Either way it was enough to crack me on the last lap so that is hard enough!
Picked up some time at HIM target power. I gotta say that it felt pretty high. I doubt I will be riding that hard at Galveston.
1.08, 1.09 x 3
2' @.87
And I still walked into work 4' late-it poured overnight in the valley (mild El Niño) and drivers were atrocious!
@Kim-I sorta used your philosophy the week I got all screwed up from traveling and had a test tues am that prevented my wko-I did it Monday and called it a sat/tues combined
Chris,
This might be too late but, what is your current bike limiter? VO2 or FTP? If your 5' test is <=1.18 of your 20' (FTP) then you might consider doing the V02 workout otherwise there's probably more value in the 2X20. </p>
Having said that I'm in the same situation with missing a workout this weekend. I've been have some difficulty with the longer FTP intervals so will probably go with the VO2 workout myself after work today just to keep the mojo going. Let's just say some doubts have been creeping in lately but the last two bike workouts have been decent. Is the VO2 the best for me, no, but I don't want a 2X20 melt down to erode my confidence further. That and the 4X5 is mentally easier for me.
So if you need the variability/different workout then do it but the ratio will point you to where you probably, maybe, should be going.
Tue Bike - skipped. Sunday's race will see 30' of Z4+ work to cover this one.
Thurs Bike - 1:30
4x4'@ 4 x 1.10
1x12'@ .85
In other news, I watched Kona 2006 today (I almost always watch Kona so I can suffer with the pros lol) and discovered 1) Norman Stadler has dreamy eyes, 2) While Macca isn't my favorite guy on the IM scene, I like him more now than I ever have after seeing this performance, and his interviews, and 3) Natasha Badman is freaking awesome. I think I have a crush on her.
I'll prob go with the 1.1IF sets tomorrow, with a good bit of zn3 work after that, then a brick run. That should shell me pretty good. 1.1IF hits both the VO2 ceiling but also helps the FTP progress due to the variability (per Coach). So, you'll benefit from that thinking, too. The brick run will be steady 5 to 6 mile ABP run but under control.
that will leave Saturday for an aggressive ABP roadie style ride with short run after.
Then, the Sunday long run.
I think this will leave me ready for the Monday rest, er...swim, day.
I don't think I'm going to screw my year up this weekend, either by missing a zone or by doing too much.
Got lucky with a break in the action and was able to get 1 hr on the trainer.
And, never saw this coming, but....that was easy. Don't know why, but I could've knocked out another 5 intervals. I know....this, too, shall pass. But, I can enjoy it when it happens. Especially after how low I was just 2 weeks ago.
12' warmup
5x 5' (3')
268/270 1.09
268/270 1.09
270/270 1.10
271/ 270 1.11
274/270 1.12
then 10' of zn3 watts.
Now, I'll just squeeze in the run tomorrow morning. Saturday will get FTP intervals in the Pain Cave and then an ABP ride outside to follow. Can't really say back on schedule b/c I never actually made it to an off schedule.
90' trainer ride sweat fest grind.
2x18'@ 1.01 & 1.01 - surprised that the second set was "easier" than the first. Just to be clear, neither were easy.
21'@ .85
Day off tomorrow!!! YEAH!!!
Off to the pool this afternoon to find out where my swim self went to.
Very happy with today's bike session....
#1: Pain Cave
12' warmup, 2x 20' (4') @ ..98 and .98. RPE was pretty low.
#2: Outside
1hr 45min
just stayed ahead of Pnorm on these rolling hills.
finished with a Pnorm of 236. Good control on the rollers, capped the climbs. RPE was pretty low, gonna call it .85 since I'm not sure what my outside swag is.
If my .85 guess is accurate, that puts my outside roadie setup FTP at or around 270.
Very happy with patiently/smoothly growing that Pnorm up to 236 on this ride.
Felt very smooth.
And, pulled the guys 100% of the time b/c they were willing to follow the smooth lead from a power meter at the front.
Worked out well for everybody.
will rest for a bit then do a short (4mi) run later today.
So while I got some quality time w my 5yr old I will be scouring the rest of the day looking for a window to ride.
http://tpks.ws/D78k
Time to go find the rest of the family and enjoy the sunshine. Keep up the strong work and the posts coming!
Managed the 2 * 20 Z4 and another 20 in Z3 for a 90 min ride. These Saturday rides are killing me! I attempted a brick run, but my calf was twitchy and my foot was numb so a called it after 15 minutes. Last year I really messed up my calf, so I don't want a redo of that! Not sure about the foot. That was weird! Hopefully everything will feel good for tomorrow's long run!