JOS Week 13 Bike Thread
Lucky week 13!! Interesting coaches note this week:
Coach Notes: go for a ride or chat up your non-EN friends. Ask them what they've been doing, observe any difference between you and them, both mental and physical fitness. Have the confidence that you being a faster you at the end of the OS is essentially your competition giving you a HUGE head start at the beginning of your season!.
I remember the first outdoor ride last year with my usual group and was amazed at how much I was waiting for THEM. Didn't last long since I ride with mostly men but was still fun to be the dropper vs the dropped.
Good luck y'all!
Coach Notes: go for a ride or chat up your non-EN friends. Ask them what they've been doing, observe any difference between you and them, both mental and physical fitness. Have the confidence that you being a faster you at the end of the OS is essentially your competition giving you a HUGE head start at the beginning of your season!.
I remember the first outdoor ride last year with my usual group and was amazed at how much I was waiting for THEM. Didn't last long since I ride with mostly men but was still fun to be the dropper vs the dropped.
Good luck y'all!
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Today was good and bad. A good work out, first serious effort on the trainer on my tri-bike. I used a combo of RPE and gauge watching to see where 'hard' took me. Bad that the 2x15 gave me IF's of 0.95 of my 'old/road bike' FTP, so that means that instead of 'losing' some points on my FTP going from road to tri geometry, I'm been slacking for the last two weeks or so and haven't really 'lost' that much. Apparently, numbers don't lie and I need to work harder.
@Kim - you asked about comparison to non-EN teammates: I don't have the endurance the rest of the team has but I am able to avoid being dropped and take a reasonable share of pulling responsibilities. On the few hills we have (all bridges) I am the first to the top.
36'
1x10' @ 1.0
1x1' @ 1.0
Robert- I hope you can fix you "random number generator" soon. So frustrating when tech doesn't work.
Phil- A valiant effort, but good call on pulling the plug. Feel better soon!
Great WKO for me tonight! I mixed up the intervals to get the 15' done first. This is how it went down: 15' 10' 10' @ 1.00, 1.00, 1.02IF. Then an EZ mile on the 'mill.
Got stuck at work and ATL traffic sucked.
Helped Avery (11) with her homework and made sure I was present mentally for the tales of the day from my wife and older daughter, Ansley.
Not able to get to the pain cave until 8:30. Nice thing about a late wko is it keeps me from eating a big dinner. About the only thing that can do that.
Due to time constraints, I moved the shorter Thurs 1.1 IF wko to tonight.
MS: 5x 5'(3') all at, or very very close to, 1.1
10' of zn3
followed that up with a progressive brick run.
good night.
Luckily today there were no major tech issues. Just needed to reboot the MAC so TR would pick up the kickr power. Rode a day late (I see a pattern here...no workouts Tuesday) and managed a good ride. .98, .99, 1.01. I'll take it. Watched Kona 2012 youtube video and just love seeing Woody being interviewed. Super boost of EN mojo for sure!
I went back to my P2 with the trusty Quarq mounted on my trainer in the pain cave for today's planned VO2 workouy along with the motivating on-line riders on Zwift island.
Abbreviated 10' w/u followed by the planned 4x5' VO2 1.15/1.11/1.12/1.10
It was nice to have all electronics working and not deal with any wind. Nevertheless, looking forward to the days of sunshine and being out on the road with fellow teammates in the flesh.
First ride of week for me due to new hip pain (see my post in the run thread this week if you know anything about hip pain and can help me please!). No pain with riding, thankfully. Felt good and finally got the 4x5 @ 1.1 done respectably....of course, I'm well rested!
http://home.trainingpeaks.com/athlete/workout/G7IEKB4R4RMJI6DGBBI4O6KJFY
Hoping to get outside on the road bike a few times this weekend....call permitting.
Here's last nights wko in the correct thread....
Wasn't feelin it last night but hopped on the bike w/ low expectations but hit all 4 x 5' @ 1.09IF. Just banged out the MS and called it good.
This week has been a string of GREAT WKOS. Wish I was racing! Hopefully I can replicate in about 8 weeks for Quassy.
Was off yesterday due to work. Had done the Thurs on Tues so Fri gets Thurs. Ya follow?
MS: 15' (4') 20' (4') 15' @ .99, 1.0, and 1.05
pre Ride Run tomorrow, than ABP ride with a group that I'll prob just sit in the pack for most of the ride.
I feel much better after getting that off of my chest. I don't even feel guilt about missing that bike wko anymore. It's not really my fault. I blame my 4 & 6 y/o's for keeping me up past my bed time. Oh, and my wife for wanting to stay up and watch movies together and snuggle. Oh, and I can't forget the new dog who keeps waking us up in the wee hours of the morning.
Actually, there have been a few variables eating into my sleep these past two weeks. During last year's race build, I implemented a rule of no morning wko without a minimum of 6 hrs of sleep. More is better, but less than 6 and that morning's wko is scrubbed. I basically started that again this week, not as a conscious choice, but because my fatigue level called it out for me.
One week left till swim camp.
3:15 on the trainer. Nice to do something. Good going everyone.
Stephanie- you mean like 3 hrs and 15mins on trainer? Ouch! Nice work! Do u have any early season race requiring that? I dunno if I could hack that!
Phil,
I feel your pain! I have been plugging away as best I can this OS, but boy oh boy, it has been tough keeping my energy up. Life, work & kids keep things quite challenging, but adding in a stomach virus, followed by the flu (two weeks later) was like a one-two punch! But I am keeping hope that spring, warmth and fresh clear (virus free!!) air will soon arrive here in New England.
Better days lie ahead. Give yourself the rest you need. Enjoy it. And when you are ready, get back to work.
Take it easy and get back at it when you are rested. Do not blame your wife for couch/snuggle times. Some of us living on the opposite side of the earth from our family would kill for that opportunity.
70 hot and humid miles (80's/80's for those tracking) today. I was pouring sweat the entire ride. I lost 4 lbs, even with 5 bottles of fluid, 1 snickers, 1 pbj sandwich, and two gels. But the ride itself felt great and I saw some new territory on the island. Its definitely lunch and nap time now.
Keep on it everyone!
First outdoor ride today, although I don't know what I was thinking. I'm not sure what the wind gusts are but it felt like a gorilla was pushing from the sides, and the front... At the same time. Great experience in bike handling skills between the wind and pothole avoidance!
20 miles in 1:16 @.91IF. Def. not the structured EN WKO but just enjoyed being outside... Kind of. LOL And rode w/ a guy from my usual Sat. am group who turned out to be an ideal riding buddy. A little stronger than me, which is fine, but actually slows down on hills for me. (My weakness) I took some pulls too so hopefully it was good on his end too.
Forgot about the brick run. I remembered while I was in the shower and wasn't about to run at that point....
I have some sort of hamstring injury and the PT hurt me las week, so I'm seeing an actual doctor Wednesday. My friend is doing IM Lake Placid and had a 3 hour ride/6 mile run on her schedule so I kept her company. New cobb saddle had to be tried out. Was good! I also needed to get a good fat burning workout in. Did the whole thing on one serving of UCAN and 2 nuun tabs. Felt great. It's a lot of fun to ride in her garage with the door open. She has two boys 7 and 9 so just watching them play/fight/make up/play etc... is action packed entertainment. In 3 hours they used skateboards, scooters, basketball, soccer ball, golf clubs (hitting a tennis ball with a wedge at the basketball hoop).No need for TV or music. Between that and all the runners, neighborhood walkers, dog walkers etc going by. The time flew.
In Florida this week:-) Lots of running and swimming in the Gulf; but a week off of riding. Will get right back at it on Tuesday!
http://www.athletestreatingathletes.com/
Got 2 done, then power went missing and I decided to just ride tempo the rest of the ride. But when the beeping countdown started on interval 4 I gave it a shot, and got it done. Ugly, slightly therapeutic sweat and thats about it. I didn't cry from life or the workout during it so I'm calling it a win. UGH. Onward!
Keep on it everyone!
@ Stephanie-agree with Robert, glad you are seeing somebody! Lots of rehab
For some reason haven't found time to post my bikes this week so here is the summary:
Last weekend did all the work with a sore throat and congestion so took Monday COMPLETELY Off. Then I didn't sleep well Monday night and as I lay awake negotiated taking Tuesday off as well. But 4:30 rolled around and I was awake so got up and made it happen.
Tues-only time for 2x10' @ .99, 40'
Thurs-cold getting better. 4x 5', 1.11, 1.1, 1.1, 1.11, no time for endurance
Today-full 90': 2x20' at 1.03,1.04. 12' @.85. Starting to not hate my latest FTP
Did brick run right after, 35' at z1
Can't believe tomorrow is a day off-nice as up late cleaning kitchen after having Passover Seder at my home
@robert yep I'm a long time fan of athletes treating athletes, and you're right this is just making me nuts. I don't think I'm nearly as Type A as some of you on here... fairly lazy in fact. If I had been doing more warm up cool down strengthening etc. this probably wouldn't have happened. The rehab stuff I've been doing on my own is tough. The lack of strength on the injured side is telling. Hopefully the doc will refer me to a good PT and I can get on a regular supervised program. I don't do well unsupervised!
Anyhow, week was hacked. Did a Fri Big FTP wko so yesterday's ride was bit more laid back. Great spring morning with buddies/group ride. Everyone coming off a tough couple of winter months so there wasn't alot of work going on. Actually, fit pretty well into my week since Fri was cook the legs day.
Off today.
Not testing this week. Transitioned to RD plan.
Good luck to all you guys & gals with the test!
Happy Easter!
I've been kicking around the idea for a while. Weighed the pro's and con's. Will just look to finish a couple of races this year. Not going to try to 'burst' onto the old man scene. Too many Cat 5's will be doing that. I'm going to be a wallflower and get some races under the belt.
Luckily, I have some strong mentors and a friend of mine is the coach of a youth development team that has had a few kids grow up to some big contracts. So, I have some peeps I can consult.
But, I'm not overthinking anything on this one. Just finish a couple of races and that'll be a success.
As far as crashing, that's why I'm building up a fast alum mold like this P2sl. It was a great mold by Cervelo. Very fast. Not doing anything to the setup other than sliding my seat back a touch and putting road bars on it. Realize the handling will be a conversation piece. I'm just choosing to save my carbon over my collarbone