NOV OS bike thread week 3 Picking up speed!
Your posts have been inspiring! Only two weeks in and you folks are rocking great numbers! Keep up the terrific work. Catch you all after Tuesday's workout.
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I rode all four intervals in TT position and by the fourth one I was getting mentally drained. I'm already missing the outdoors!
I think I was out on the back porch before 5am this morning. Did the 2 x 10' at 1.01 and 1.02 IF. Cut the workout to ~45 minutes so I could catch Virginia on her run.
Also I'm finding that my right hamstring still aches, and it seems to be the bike that sets it off. All was well on the Z1/Z2 run I did after. After 9 months of tendonitis this is a little old, but I'm going to continue to take it easy. The orthopedic (who is a marathon runner) said not to train in pain (and he did say that when he had the same thing it took him 2 years). Definitely not in pain on the bike, but I am aware of the ache. I'm missing a gear to find the sweet spot with cadence on the intervals. When on an interval I drop to ~80 RPM, which is harder to push. I'll try another gear to kick the cadence up and see if I can get close to a 1.00 IF, and see if doing that affects the ache in the right hamstring.
Everyone have a great day!
Got mine done outside on a cool 45 degree, sunny morning. Back country rolling hills. Tried to ride steady and be consistent during each interval. Overshot the IF goal due to climbs but did much better on the VI vs. last weeks rides. Very happy with my day.
Time: 1:04:12
2 x 10' (4')
# 1 - 1.04 IF VI 1.01
# 2 - 1.04 IF VI 1.01
Overall IF = .95
~ Stark
Pat - I'm trying to recover from a pulled right hamstring as well. Much like you, easy running is fine and the bike sometimes makes it ache. I do notice a difference, though, with my gearing. This morning I mostly rode with a cadence around 100, but for a few stretches dropped down into the high 80s. After a while at the lower cadence I would start to get some discomfort in my leg, which is when I would switch. I'm also staying out of my aerobars as much as possible as that seems to put extra stretch in the hamstring. Hopefully you'll find a gear that works and have less pain.
I have to admit, I have felt a good bit of fatigue these past few weekday bike workouts. However, today felt pretty good. I managed my FTP sets but no extra time. I'm inside on the trainer on Tues/Thurs, so I really try to focus on a wu then main set only. After, I had a really nice outdoor run in the cool 38 degree air. Hopefully this means I am starting some body adaptations.
2 x 12' @ 265 IF 1.00
Decided to go for longer intervals and bumped up the resistance a bit. It was an effortless ride and I could have kept on going. Wish more rides were like that.
2x10'@1.00 & 1.04, 15'@ .88
What I've been doing is upping the intensity of the whole workout in TR by about 1 or 2 percent each ride for the Outseason (little percentage box in lower left of wko in TR.) Thus, today's ride was set to 107% and Thursday's will be at 108 or 109%. As Coach R was noting in the podcast I can't do much to gain more time (frequency/volume) but I can add more intensity. So far this is working for me and even though I'm stretching I'm not significantly fatigued so I'll keep adding a little more intensity to each ride as long as I can. So far so good... We're only in week three but if I can continue at this rate I might be able to exceed my FTP goals for the Outseason. (of course I'll be traveling to China and the Philippines next week which may derail me completely on the bike, so we'll see)
Really enjoying seeing everyone's updates. Great team Mojo!
Speaking of mojo, this is one of my regular cheerleaders:
@Dave - Great pic of your daughter.
And your workbench is way too organized! 
Also, what podcast are you referring to from Coach Rich? Can you send me the link? My FT is obviously a bit low and was thinking of raising my FT but adding a percentage each ride may get me to a real FT? Would be fun to at least try.
FYI - I used the have an office in Mikati, Philippines. Send a pic of yourself eating some halo-halo.
Makati City is where our offices are as well, I generally go about once a year there. I'll make it a point to send a pic when I'm there.
Best,
Dave
Nice work everyone!!!! Your posts helped me A LOT tonight. I got out of work and procrastinated getting on the trainer like you wouldn't believe lol The last ride I did was Sunday at my duathlon- and needless to say it was a TOUGH race- my legs were burning on the bike but I had no power- still trying to figure that out.......Still landed a 1st place AG finish!
Anyways- got it done tonight! 2x10' @ IF 1.03 and 1.04- total ride 60' @ IF .91
Roll, stretch and off to bed! Still trying to catch up from my 18 hour day on Sunday lol 3:30 am departed for New York duathlon- returned home late that night..... but it was very worth it. Visiting NY was fun!
Keep up the awesome work team!!!
Great work, all.
@Dave: Salamat po.
I've radically changed my bike fit. I just put a new stem and shorter cranks so the seat is a total of 3 cm higher and the bars about 6 cm lower and 4 cm farther forward. So far it feels pretty good but I do sit up when I'm doing the intervals.
Did them yesterday evening.
1) 10 minute: NP = 260, IF = 1.02, VI = 1.00
2) 10 minute: NP = 259, IF = 1.01, VI = 1.00
3) 15 Minute: NP = 215, IF = .84, VI = 1.00
1. 10min 173W IF 1.08 VI 1.01
2. 10min 178W IF 1..11 VI 1.01
3. 15min 162W IF 1.01 VI 0.92
Did my ride last night. Doing week 2 workout: 3x8 @ z4. Hit the numbers on 1&2 fell off a bit on 3:
8' 241np 1.01IF VI 1.0
8' 238np .100IF VI 1.0
8' 228np .95IF VI .99
Great work everyone! Solid numbers in the posts!
Sticking to the intermediate plan, and will see how the wk 8 test goes. Hit the numbers fine, with some energy left in the tank for the brick run.
10' - 343 NP 1.02 IF
10' - 348 NP 1.04 IF
15' - 290 NP 0.86 IF Entire ride 295 NP 0.88 IF TSS 77.6
4' - 256 NP 1.12 IF
4' - 254 NP 1.11 IF
4' - 254 NP 1.11 IF
4' - 255 NP 1.11 IF
Average Interval HR = 161, Average Cadence = 91
Since I'm still in run jail, or at least on probation, I did another bike today instead of a run. The weather was dry so I took the tribike out to try out the new bike fit. It's a pretty radical change for me and I wanted to see how it handles in the wild. The first three or four miles were quite a bit squirrely so I made sure I sat up when I was around traffic so that I didn't inadvertently find myself going out of the bike lane and into the travel lane. This was made a little more tricky due to all the wet leaves in the bike lanes. Once I got out onto the rural roads it was a lot better as I settled in. Coming back into town I was much more comfortable with the handling but my neck was getting sore by then. Good thing I have 6+ months to get used to it before my first race.
Vo2 workout tomorrow!
Everybody enjoy today's bike session. Train hard but smart!
1.) 1.26 IF, 1.01 VI
2.) 1.25 IF, 1.01 VI
3.) 1.27 IF, 1.01 VI
4.) 1.25 IF, 1.01 VI
I will be doing Saturday's ride tomorrow due to travel this weekendso hoping I can remain strong for that one too.
@Dave, wow, cranking out the 1.26 IF for 4 min intervals? You are crushing it. Those are huge.
Another set of z5's in the books. Did a 1% uptick in the trainer road graph, and got 1.12 IF for each interval. That 3rd interval is always my mental block, as I dip for a while every time. I woke up in time to get the numbers back up, but it hurt. Peeked ahead and we go to 5x4' Z5 in week 5, so more fun to come! Great work everyone!
4x4' @ 1.12, 1.13, 1.13, 1.12
6' @ .83
@ Dave - impressive work there.
SUPER impressive numbers!!!! Holy cow! Let's keep it goin
Ride this morning did not go as planned. Woke up a little late because I am battling a cold and I slept crappy
Legs felt heavy but got on the bike with hopes to just get the MS done. Started off okay- mentally just pushed- watching TR with a YouTube video of the IMLP course in the background....then my computer decided to shut down and update windows right as my 2nd interval was starting! GRRR!!! Seriously Windows...no warning?? no option to postpone?? just kept pushing watching my watch instead. Did the 3rd interval and legs were burning...gave the 4th all I had but missed it just slightly....I almost....ALMOST pulled the plug on the 4th but I hammered down and decided to do the best I could and see what happened. I decided to push today's run to tomorrow morning tho- I think the PT exercises I am doing again have me more sore than I expected! (@Mark I feel your pain!!).
4x4' @ 1.12, 1.14, 1.12, 1.10 Remaining 10 minutes in Z3- Total time 55 minutes @ .92 IF
Anyways- onward and upward!!
So this was the funny part. The trainer is on an outside covered porch just off the kitchen. So I set up the bike and laptop to run Trainerroad and run videos on YouTube. I wear Bluetooth earbuds so I don't hear much. And the workout was good, like I said. So after I bring things back in before the run and notice that Virginia was out on her run and had put the dog out in the yard before she left. So I caught her on the run and had to ask "...you put the dog out...yep. In fact I watched him from the porch rail before I brought him in."
So she came outside, put the dog out, stood 10 feet from me, called him in, all right there next to me, and I never knew.
Guess I was a little focused.
Keep up the great work team!
Great work everyone!
Enjoy the rest day tomorrow.