2015/16 Nov OS wk 6 Keep it up!
GREAT WORK Jacklyn, Phil, Ed, Laura, Todd, Brian, Dave Bill, Stephanie, Tom And Andy!!
You worked hard Thanksgiving week and took the time to post. Those of us who struggled to get bike rides in or post definitely got some mojo from reading yours.
Now we are starting week 6 and need to get back in the groove. Whatever happened to your training plan last week it is now behind you. Let's look forward and stay strong. Keep those wheels a turn in' my friends. I look forward to your reports.
You worked hard Thanksgiving week and took the time to post. Those of us who struggled to get bike rides in or post definitely got some mojo from reading yours.
Now we are starting week 6 and need to get back in the groove. Whatever happened to your training plan last week it is now behind you. Let's look forward and stay strong. Keep those wheels a turn in' my friends. I look forward to your reports.
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That said, my training partner (my 7yr old) is enjoying working on his bike durability programme as follow the run durability programme!
I got back on the bike today after a week plus off it. The last time I did a FTP workout it was 2X15 at 221 and 223 and today it was 2X 20. Where did those extra 10 minutes come from? I got them done but it wasn't pretty or easy. I was starting to get tunnel vision during the last 5 minutes of the second one! That hasn't happened to me in quite a while. My target FTP is 220 and I did 223 and 221 for the set. No bonus time for me since I had done a PT session just before the ride that was a pretty good workout in its own right. Good thing it was focused more on my core than my legs.
bummed really, but going to chalk this one down to experience & avoid scheduling long intervals early in the morning...
I completed 2 x 15' at 1.0 & 1.05 with an additional 10' @ .88.
Hope everyone has a good day and keep up the great work!
It looks like there are 2 OS WK6 Tue Int workouts to pick from. One is 2 X 20' and the other 2 X 15'.
@ Mark - It looks like you chose the 2 X 20'.
Great work everyone who was up early hitting the bike this morning!
2 x 15' for me @ 1.02 and 1.03 then finished out the hour with another 5' at 0.85, on a VI of 1.0 for all intervals and upward trending wattage curves through the intervals. Was very pleased with that. Since the hamstring seems to be holding up its time to push myself a little harder and see where the limits are currently. I need one more gear and you can see that in my #2 interval...might change the cassette. http://tpks.ws/MKMFQ Had Kona on and the inspiration worked.
Heading out for a lunch run later. The hill repeats will be on the William Clinton bridge over the Arkansas river.
Have a great day everyone!
My magnificent bride and my two eldest daughters (they're pretty magnificent too) are going away for a week to visit my mother-in-law. Today was the trial as they all went to the hair dresser together leaving me home with our 3 little ones. This will undoubtedly make for interesting workouts for the next week... Fortunately I'm off work (mostly) while on single dad duty.
2x12' @ 1.10 & 1.10
Thursday's 5x4' sets should be interesting.
@Phil, I had some of the same conversation getting myself out of bed this morning.
Did my 2X20' this morning. Lost a little focus mid way through the second interval but was back on track at the end. Need to work on that focus!
2 x 15' done with a micro break during each interval. Got it done. But wasn't pretty.
Time for a nap.
@ Dave- I love the comments!! And wish you luck over the next week
@ John- I am with you about this ride- I had to take a micro break my second interval....basically stopped....swore (which I never do)....and then continued on.
Got it done though. Last weeks VO2 and tonights ride were really tough- legs just feeling fatigued I guess...hoping they snap out of it!!!!
2x15' @ 1.03 IF and 1.01 IF then 10' @.88IF TOTAL RIDE: 1 hour @ .92IF
@Dave - great comments in the pic. I have three small boys, 2, 3, and 5 - so I know your pain.
Great work everyone. I am in the same boat on the painful wko. I started pretty weak in both of the 2x15's, but got back up to 1.00 and 1.01 by the end of each interval. It hurt, and the puddles where huge below the bike, but that trainer road screen will not defeat me. Stayed close to the 0.85 for the last 5' interval, so just staying the course. May not see much of a bump in the test in 2 weeks, but I'll take anything at this point.
Got the tuesday brick done. 2x15 @1.11 , 1.05. Total ride 0.94 IF
Was able to follow that with 20min transition run.
Just throwing it out there- thanks for listening!
PS, you should be nervous, it's a tough workout.
They never get easier
@ Mark- Thank you for the advice and words! Reading them before I hit the bike helped. I took your advice and fueled better than I usually do to try and help.
@ Angus- you are SO right----they never get easier!!
Crazy day today so only time to ride the bike was this morning (I do better biking at night- but today does not allow for that) Woke up feeling exhausted- of course did not sleep well. Told myself TOO BAD gotta get it done!! Fueled and got on. And tried to get after it.
I am just having trouble getting my number- but I tried the best I could- and even when I wanted to stop I kept going. 4x4 @ 1.09, 1.11. 1.06, 1.07, 1.08 TOTAL: 1 hour @ .90 IF
A few observations- I played with cadence a bit to see if that made a difference- the higher cadence intervals seemed more manageable. Another observation is my NP numbers are much less than my average power-which was not the case on my VO2 rides on 11/5, 11/12, and 11/19. Example: one of my intervals today NP: 180 and AVG: 186. (my target was 188 so when I was watching my power it seemed like I was closer than I was I guess). Anyone know why this might be? My VO2 rides in the beginning of the OS I was hitting my targets well on all 4 intervals! NP at or above my target! Now I struggle to get just one done.
Here nor there- got it done the best I could today!!!
I hope everyone else has GREAT rides today. GO GET IT!!! SMASH THOSE INTERVALS!!!! Pain is TEMPORARY! and BURN IS GOOD!!!
That was hard fun this morning. Cooling off here in Arkansas. The temperature on the back porch was about 35 this morning. But even with that the shirt only stays on for the 10 minute warmup...once the action starts with the intervals it comes off quickly.
1.11, 1.11, 1.12, 1.12, and 1.14 for me on a VI of 1.0. Lower cadence seems to be where I am at for now and I keep reminding myself of what Rich says, not to worry about it for now. Workout on TrainingPeaks
I don't know about you but music plays a big part of keeping me motivated on the trainer. 99% of the time its on Youtube with TrainerRoad across the bottom of the screen on my Mac. Today the tunes began with some blues with Joe Bonamassa and Beth Hart, but after two numbers something was just not right. I changed the feed to one by a Christian worship team -- Bethel music. Not your hard pumping beat from other genre's, but I can say that it sure got me motivated even on the bike...the numbers and graphs say so.
Keep up the good work everyone. Enjoy your Friday "day off" and rest!
pat
Day one
1 X 15’ – 1.03
Day two
First: 1 X 15’ – 1.03
Second: 1 X 15’ 1.00 – had to stretch calf
I will do those 5 X 4’s tomorrow. Dog is getting better. Heading out for yesterday's run....
Laura
Do you have your file on TrainerRoad, Strava or Garmin to look at? My thought is that as you are struggling through the intervals you are not keeping your power as consistent. You will see that as a very jagged line of power rather than a nice smooth line. I bet if you compared your high VI intervals from today to the more consistent ones in the past you will see a much flatter line in the latter.
Just a thought! Good job on getting it done. Thats all that matters....you aren't supposed to like it!
@ Pat- Nice work!! And I totally agree about the music- it does play a big part!
@ Brian- Glad your dog is feeling better!!! Hate it when pets are sick- wish they could talk and tell ya what's wrong.
@ Brandon- Thank you so much for your response!! Here are the links to the workout today. This is my first OS training with power so I am still trying to figure it all out. My biggest concern is that I am not able to hit my VO2 targets as I was in the beginning of the OS- but my HR is def in the same range....ANY input/insight/advice would be so appreciated! (side note- not sure if this would impact power numbers- but I forgot to check tire pressure before my ride this morning...)
https://connect.garmin.com/modern/activity/973302116
https://www.trainerroad.com/cycling...-Abilities
Hey Laura:
Along with looking at the data, consider the mental part as well. In my experience, at this point of OS the newness and excitement has worn off and I get tired (and kinda bored). I am just not as enthused. Then my workouts suffer and I get frustrated. It is happening this week for me.
It is OK to step back from OS for a few days and do other LIFE things to get your headspace in order. Then step back in. Missing a few workouts won't hurt your fitness level. In fact, as we all know, a few days off to recover will probably net bigger gains than trying to push through.
Just my .02.
Stark
My main goal was to keep my cadence up in the 88-90 range. I have found that if I can keep this cadence and push to maintain it, I have a much less suffering in the last two sets. When I grind it out in the 70 range it feels like it is all I can do to keep from slowing down. The one thing I do need to work on is my variability. I start off too hot in the beginning of each set and settle down towards the end. Lots of energy wasted here. I bumped up my goal training watts after drastically reducing the rest time between last week's intervals.
https://connect.garmin.com/modern/activity/973365208
61'
5x4' @ 1.18, 1.21, 1.19, 1.19 & 1.22
That being said I got the 5 x 4' completed @ 1.11, 1.11, 1.11, 1.13 & 1.16. I'm happy with it all things considered.
I will miss this Saturday's ride due to being at my son's swim meet at Vanderbilt but am going to try to pick up and additional run if possible.