2015 JOS Week 12 Bike Thread
Welcome to Week 12! Hopefully my fellow East-Coasters will be able to get outside soon?? (Does everyone else watch the weather as obsessively as I do?)
Remember, when you do get out onto the open road, your power numbers will likely vary vs. inside, typically higher so keep that in mind when doing your intervals.
Fingers crossed for first outdoor ride soon!
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12'(4')20'(4')12' @ .98, .98. 1.0
very happy with where the legs are lately.
Race purposes aside, puts me in a good place for when the backyard slugfests start any weekend now. Still laying a bit low to finish up the OS. But, after the OS and with no big A race this year, all bets are off. These are, basically, what I'm training for. The 2-3 oly's and a late season independent half iron are icing on the cake.
Nice job Robert.
I need some team mojo. I got up this morning at 4:45 fought with myself for a couple minutes then got up, changed, and stretched. I even made it down stairs on to my bike and started the warm up then pulled the plug for extra rest. Slept for another hour or so then off to work. My problem is now I have to do the workout after work, its 12:30 and I feel quite tired.
The plan is to get home, help with supper then catch a quick nap if possible before an workout around 7-7:30. This will be followed up with shower, rolling/stretching in front of the TV with my wife then off to bed early. Tough start to week 12.
Got the first 10min interval done no problem. By the 5min mark of the 15min interval I had already mentally capitulated to do 3x10. Just didnt have 15min in me. Got to 10min and decided to just shoot for 11. then 12 then 13 then 14 then it was done. Fought my head all the way though the next 10min interval as well. But I did it.
This is my first out season and on a few occasions on the bike I have been really amazed at what I could maintain. It is like the "suck" grows from min 1 to 5 but then it levels off from there.
Anyway total ride time was 1:20 and I got a little Z3 at the end. My OS is set to wrap up 2 weeks before my first HIM of the season. Curious how prepared I will be.
My swag was pretty much spot on. I've been working with an FTP of 177 and I tested at 176. I feel better that I earned that FTP vs the swag. Its a 7 watt or 4% increase vs. my first test (and my second as well). Not as much as I've seen in past OS but it is my highest tested indoor FTP ever so hopefully I'll grab a few more watts once I get outside..
1X12 1X20 1X12 -- I finally beat the gorilla. .94 IF
Pretty good ride this morning. 12/20/12 at .98, 1.02, 1.06. I consider this a huge success since Saturday's ride required triage.
10' - 12' - 8' @ 1.029, 1.033 & 1.029
The first two sets went smooth and quick. Time seemed to be going backwards on the last one though.
I had to ride in the PM, not my favorite time, but got it done, and finished with a flurry:
10'@.99, 15'@.97, 10@1.03, 10'@.84
Fingers crossed I can get the tech crap solved today.
Nice job testing Kim and to everyone doing the tough Tuesday ride!
4x 5': 1.1, 1.14, 1.1, 1.12.
Felt really good
(And Nancy Botwin in Weeds really stirred up some trouble for herself!)
I will get the brick in tonite!
Strong work and good mojo from all. You guys are great
Today's bike went well. No narrative needed.
5x 5' (3') all at, or really close to, 1.1 IF
Followed that up with some hill repeats (run). Tough route and I think the Hill Brick wore me out. AT & calf still safe. Earned my Friday legs off day.
Chris- Fantastic! Hittin' 1.10IF ain't a cake walk (MMmmmm , cake)
I got as close to 1.10IF as I could. Not bad....4 x 5' @ 1.07, 1.075, 1.09 & 1.08IF
Skipped the run as my calves were feeling crampy and tight. I've been getting foot cramps at night after biking or running so I think my hydration might need some work...
Keep after it everyone.
So, I just hit the cave and knocked out the work. Plenty of work. Enough that it cooked me for the brick run. So, I know I did my part.
90'
2x 20'(4') and 1x 10' at .98, .99, and 1.0.
then, 12' zn3 stuff.
I didn't take the time to make my homemade brew. So, I used a bottle of coconut water, added a scoop of CarboPro (which I hadn't used since my GI collapse at IMWI in '13), added 1/2 tsp of sea salt.
Worked great for the bike session where I sipped every 5'.
But, chose to leave it in the house when I went outside for what was supposed to be a 45' brick run.
Bonked after 2 miles. This drink was very different than what I've been training with over the last several months. I tend to believe that once I stopped sipping on the high glucose drink, it was only a short matter of time before I crashed.
I'll get back to my regular routine and see if I'm right.
Cool part is I got to ride with some of the strongest female cyclists in my city. Mostly crit racers. I'm the lone triathlete on my road bike. We did a few drills where I would take off in an attack and they would give me a good min to get ahead and work together to catch me. What I thought would be threshold blocks turned into Vo2 blocks quickly. It was great to ride with them although I was left in the dust on hills and sprints. Most are clearly 3.5+ w/k. I'll keep working at it...
2x 20' at 1.01, .97. 25' at .81
I gave it my all the first 20' then felt a little saggy for the rest of the ride.
Did the Brick immediately after, outside.
Personally If I punch out of a WKO early I feel less annoyed now than in the past ...and less than if I detonate and waste myself for the next few WKOs.
a li'll recharge of some extra sleep and rest in the body can make for improved follow on WKOs and mindset/motivation.
Despite a truly gorgeous day in San Antonio, I was forced to the trainer tonight (two soccer games, leaves too high to continue to ignore in the yard) for the 90'. Due to a terrible work week, this was my first ride since last weekend. Best 2x20' I think I've ever had (likely due to aforementioned rest!
), both at 1.01 and not nearly as difficult as usual. Then did 30' at 0.86. Can't wait until soccer season ends! Wish I didn't have to work for a living too....
http://home.trainingpeaks.com/athlete/workout/B7GPPFERX33QNKLU2IA2ETA2QM
Keep on it everyone!
@ Emily - you've got it good. that type of training with such competitive peers will do nothing but make you faster. FUN way to do it.
@ Matt & @ Robert - Im surprised that Garmin has that set up like that. I would think that they would know their target pop better. If someone is dropping that kind of $$ on a top of the line tool that is used for getting an edge on the competition, then they probably are fit enough to work out on back to back days. Orrrrrr....maybe they have it right and we need to rest up 4 out of the 7 days of the week to get stronger, while we live in depleted state compared to their athletes that listen to the vectors. Nah, I can't buy that.
@ David & @ Gordon - Agee that the most important thing we is to consistently show up. Even if it's abbreviated workouts. Of course, if a total break is called for, that's different. But, overall consistency will win out over the course of weeks, months, seasons, years.
@ Jeff - Life on life's terms, right? Our training does take a backseat to fam and work. Priorities.
@ Trish - nice job on getting it done. bet that ride was windy.
@ Roy - would you be Wildcat or a Cardinal?