2015 JOS Week 14 Bike Thread- Finish Strong
Welcome to the end of JOS 2015! I know some people will be testing this week, others (self included) not. Either way, good luck in the final week and whatever comes next! I'll be transitioning to a HIM plan, but I'm not doing a HIM. It is a way to start getting some more volume prior to transitioning to the IM plan in July without losing too much of the speed (relatively speaking) that I've gained. I just did a bike test 2 weeks ago so no need or desire to do that again soon. Maybe in a few weeks.
Coaches Note: Final tests and then enjoy some downtime before beginning the next phase of your training.
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Second - I'm off on the RD plan now with an extra ABP ride and an extra low RPE ride.
So, I slipped in the ABP ride today, before my Tues run this evening.
Used TrainerRoad's Buckhorn.
1.5 hrs
main set of 3x 20' (5') @ .87, .86, and .86. BUT, each 20' interval starts with a roadie stomp of 30sec @ 150%.
That little match at the start really makes a difference.
First set wasn't tough, second was a bit tougher, third was a grind.
But, good wko overall and kept to my ABP goal.
Tough start tonight. Got home late, wife working late so I was on "doggy duty" so I got a later start than I like. Had trouble finding motivation but hopped on the bike to attempt 4 x 5' @ 110%. Almost quit after first interval @ 105%. But then I figured, I can just shoot for 105%, that's not awful. (Legs felt a bit sore and sluggish) Managed the next 2 @ 109% then the last @ 105%. Then 1 mile @ Z2 on the 'mill.
This has been a reset week, as last week the wheels fell off the cart last week. It is amazing what a couple days of rest will accomplish. I took a second day off yesterday, as my hammy's were still sore from Monday's 5k test. I haven't taken two days off in a row since my accident back in October.
Week 14 TT completed
I targeted an FTP of 250 W with a corresponding VO2 of 290 W. Results: FTP 255 W & VO2 293 W. A whopping 17 W gain from week 8 and a total improvement of 45 W for the OS. I've gotta say that the last 1:30, of the FTP test, was a very dark place and I am glad to have spent the time there. After the fact that is. Can't say I remember much about that time, other that it really sucked.
DATE VO2 FTP HR WT W/Kg Change
5/22/14 293 223 160 175 2.80 0 First PM TT
8/4/14 281 223 155 175 2.80 0
1/4/15 274 210 153 180 2.57 -6%
2/24/15 278 238 158 170 3.09 +12%
4/9/15 293 255 161 167 3.36 +6% - +18% for the JOS.
Swim Camp time. Oh wait, there's still that Half Mary test this weekend.
Phil-congrats on the big bump!
I'm wrapping up and moving on to
Swim camp. I have a series of short segments of get fast/focus, and several local olys scheduled until I start IMAZ long course training in August.
Tues bike: 3x8': 1.03, .99, 1.04
Today's 20' test: FTP 143, 3 W increase/2%. I was targeting 5W (pooh!). I think it's the build in the beginning that lowers me because I finished very strong. Min11-15, 154W, min 16-20, 156W and I needed avg 152 to make my goal. I'm still 5% below end of JOS 2014 so will keep working at getting back there.
LT inc 162 to 166
There is a 1500 m/5k splash and dash tonite at tempe town lake I will do, then per Coach Ps advice, rest until the Oly Sunday. Two days off sounds heavenly and hopefully will get me in the right frame of mind to 'race' on Sunday.
Good luck to all for the rest of your season!
Good luck to you and everyone else!
I have been in a whirlwind of stress related to some construction, remodeling decisions I was not prepared for this week. Lots of shopping, discussing, arguing (a lot of that one) and now negotiating to get this project handled and brought to a conclusion. We are WAY behind schedule and that is not good. No bike workouts have occurred for me this week. Tues and Thurs were NO workouts at all.
I have my OS test run next weekend, so I will try and get a longish run in this weekend, and I am planning on a 2.5 hour ride tomorrow since I have Blue Ridge Camp at the end of the month. I may or may not test (no way did I have the mental energy for testing this week!) next week...life will predict. If I test, fine. If not, I'll just do my next test outdoors, which hopefully would be before the bike camp.
Best of luck to all as we migrate to our new plans. Congrats on surviving another OS in the Haus!
29.5 miles today in 1:45 (moving time) @ .92IF. First 19' @ 100% so I guess that was my FTP work. 2 mile hilly brick run in the 'hood after. Finished off with some penne and Mom's homemade sauce and turkey balls. (I've decided to include post WKO food in my posts going forward since that is often the best part of the WKO)
@ Kim thanks for leading us through the OS bike work.
I still owe the group a final test, which I hope to get to tonight or tomorrow.