NOV OS bike thread week 2
Time to really get to work! We have three bike workouts this week. Tuesday and Thursday are hard interval training and Saturday will once agin be a longer best effort ride. Pace yourselves and enjoy your rides. I look forward to reading your reports here. Please remember to post! The more folks who post the more mojo we build.
Have a great rest tomorrow folks!
Have a great rest tomorrow folks!
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Starting the OS a week late, due to well, lets call it scheduling issues! Haven't been training all year, just trying to maintain some run fitness, and get healthy again, and the bike portion is going to be tough to get back.
Did my FTP test this morning, and it was about what I expected for my first time on the trainer and second time on the road bike in over a year. I'm going to call my FTP 215 at this point. It was hard to guess after so much time off where I should be targeting my 5' and my 20' rides, and I knew I had a good chance of blowing up going too hard...which I did. Funny how your mind holds on to your fitness waayyyy longer than your body does! So now I've drawn the line in the sand at 215w , its time to get to work! Enjoy the rest day!
61min with main set as 3x 8min at 95% (228w).
There is a chance of rain showers this afternoon in SoCal. Keeping my fingers crossed because I would love to go running in the rain showers. It's such a rarity in my parts.
60' total with 10' warm-up; 3x1', then 3x8' at ~1.0IF
big day of meetings coming up, but will try to hit the treadmill for a quick run later today
There is always something wonderful about walking into work knowing that you nailed a morning workout...just saying! Have a great day!
Completed my 3 x 4'(1') Z4 workout this morning before work. No problem hitting the Z4 effort but I need to wrap my bike in plastic wrap pronto!
@Terry- Totally agree that short workout before heading into the office provide good psychological boost. Happy OS Week #2.
3x4' @ 1.00, 1.02, 1.03, 18' @z3
Got my Tuesday 3x4'(2') done after finally completing my FTP test. Was able to use my new to me Powertap. I have been using virtual power on TR. Checked the Powertap against the virtual before starting. They seemed fairly close. Put my FTP results in weeks 1 thread but here they are again. This is huge for me because January of 2015 was my first time riding with power and my FTP was 115.
Link to 11-03-15 test: http://tpks.ws/BTrP
Link to 01-11-15 test: http://tpks.ws/WJZ2
5 minute VO2 Max:
Avg - 236
NP - 233
Avg HR - 136
20 Minute FTP
Avg - 200
NP - 200
Distance - 6.28 miles
Avg Speed - 18.84 mph
Avg HR - 149
In Bend, Oregon this week so went for a MTB ride for my bike workout. Hard to do intervals on a rolling, flowing up and down mountain bike trail. So just had fun in the 38 degree and breezy conditions.
Time: 52:24
IF: 1.06 (BOOM)
TSS: 97.2
Ran when I got back to my place.
Way to go John! that's a serious effort.
I did mine today on TR and was proud of my 1.0 IF (but now I'm properly humbled)
3 x 8' @110%, 15' @ 100%
I paid for the extra work on my run though...
AWESOME efforts everyone!! LOVE to see the posts during the day...helped me get it done tonight after a super long day!
1:00:00 total ride- 3X4' @ 1.02IF, 1.02 IF, 1.03 IF, and finished the hour at .93IF. HR was pretty low- Still kinda questioning my indoor vs. outdoor FTP but will just see what happens!
Went really well until that 15 minute 80-85%. I was ready to coast at that point. I loved watching you all post throughout the day today.
I had the 3 X 4'. 52 minute total workout.1) IF = 1.08 2) IF = 1.04 3) IF = 1.02.
Ready to run tomorrow!!!!
It was great seeing those reports roll across the screen today. Good job everyone.
@ Rachel, yes, it's discouraging to have to stop, but the gorilla will be in the pain cave on Thursday. Rest up and get ready for the cage fight.
I rode to work today and did my bike as soon as I got home since I was already warmed up. I didn't know how it would go since my hamstring has been bothering me when I run, but it didn't hurt when I was riding to work so that was a good sign. I did a short warmup to get the trainer warmed up and calibrated and hit the lap button. The seconds started to get longer about 2 minutes into the last interval and the last 4 minutes were really tough but I get it done. 3X8" (2) 1.00, 1.01. 1.02. It was nice to get stronger across the sets even if it didn't feel that way.
No run afterwards. I've put myself into run jail until I see the PT on Monday. No use sabotaging the whole OS at this point.
Tough Tue Bike done late starting at almost 10 pm...after a 14 hr work day... but feels so good now !
WU 10 min
3x8 min @ FTP target of 210W : 213W (1.01) /213W (1.01) /213W (1.01) ... really consistent !
1x15min @ 180W (0.86)
CD 3 min
https://connect.garmin.com/activity/946865330
Keep the posts coming! Great to hear from everyone.
Rachel - sorry to hear WKO didn't go as planned. But you got on the bike, and ultimately consistency is the most important thing right now. The gains, as you know, will come.
I will test Friday. I know there are others also starting this week. Don't forget to report in how you are doing.
And get ready for a tough one tomorrow!
^^^ That dude is a machine! Good work!
We have ALL been there. Just "one of those day." Get 'em next time, Rachel.
Hit the 3x4' Z4 numbers without a problem. Was going to bump up to the advanced version for this workout and go 3x8' z4, but was trying to remember, we are in wk 2, and the cumulative fatigue factor of the 14 wk OS WILL come. So I decided not to burn any extra matches this week. The 15' Z3 felt good as well. Added an extra 8 mins Z3 at the end to get to 60', since TR intermediate workout was only 52 mins.Kept the Trainer road power line mostly above the target. Should have enough in the tank to plow through the rest of the weeks wkos.
61min with main set as 10x 1min at 120% (288w). Work Works!
TR and the Kickr weren't helping either. Halfway, during two of the sets, the resistance ramped up from 1.10 to 1.20+. Nothing much to do but ride it out.
65' Ride
4x4' @ 1.10,0, 1.12, 1.09, 1.10; 6'@.80
Thursday's ride is done. I'm feeling great on these trainer rides and keep pushing it. My runs have been okay but I'm struggling a bit. I wish I had the discipline to dial it back on the bike some. I'm sure that as the outseason continues and greater fatigue sets in I will learn my lesson like I usually do, the hard way.
Today's ride: 4 x 4' (1.2 IF, 1.18 IF, 1.17 IF, 1.18 IF) 1 x 6' .99 IF Overall .94 IF
VO2 failure today -- got 3 out of the 4 done, then just ... lost it. I didn't NEED to quit, but I WANTED to. Oh, well! Live to fight again tomorrow. I'm doing more running than the workouts call for to get to the target mileage, so I'm adjusting to that. Not going to beat myself up over one bad WKO! That said, if it becomes a pattern, I think I'll drop down to the beginner bike wkos to make sure my running takes top priority.