2015/16 NOV OS wk9 BIKE: Work Works!

Leslie Schneider

GREAT WORK last week everyone!  So impressed with the progress you all are making!!   WORK WORKS!!   Now let's dig back in with new targets and keep the wheels spinning!  Have a great week everyone.

Francis Picard

Team, just to let you know that Tuesday adv workout in trainerroad is filed under week 8 if you are searching for it! (I always search by typing 2016 os wkXX - and i found it in week 8)

Scott Imlay

It looks like the Week 9 Saturday workouts are also missing in TrainerRoad, but they are the same as the Week 8 Saturday workouts.

Todd Bray

Good morning everyone! I got today's work done early and did the 3 x 12' intervals at 1.04/1.05/1.04. I didn't have the best FTP test last week and am going to push the wattage a bit as I believe my FTP is higher than what I tested.

I know everyone is busy this week and KUDOS to all of you for fitting the work in with holiday plans!

Hope everyone has a great day and keep up the great work!

Laura Becker

Nice work Todd!! I think that is a good plan and I might be trying the same.....

Basically I tried to retest today and FAILED AGAIN. I am so trying not to get discouraged but I don't know what the heck is going on. I hit my FTP rides the past 8 weeks...and felt good about that (it was the VO2 that was the struggle). Trying super hard to keep my positive mental attitude. I don't think I will try and retest again for a couple weeks- at this point I think I will just push my intervals as Todd mentioned....

Thanks for listening and the mojo everyone!!!

GO GET IT TODAY!!

Ralph Moore

Did the bike this AM for only 2 of the 3 intervals at my new shiny FTP. Had to cut it short due to work, not for lack of oomph. I find it kind of cool to look at team EN on Trainer road and see all of the workouts that other folks are doing. If you guys can do it than I can too (or something like that). Now for a run in ht efreaking rain. My fave!

dnesom

@Laura, Don't let it get you down. When testing you're trying to put it all on the table and as a result a small amount of fatigue or too strong of a start can have very noticeable effects. A good idea to step back from the testing and just keep plugging with what you know. 

I had some work obligations early this morning so will be doing my 3 x 15' with new zones later today. I was glad last week to have tested well and achieved the highest FTP I've ever had. But... I am genuinely dreading trying to maintain those new levels 3 x 15' in my workout today. It doesn't seem possible even though I know I'm capable. 

Pat Koss

@Todd, good work! @Laura, I agree with @Dave....hang in there. Keep at it with small increments...that way the small progress will keep you positive and moving forward.

Rode the 3 x 12' today @ 0.98 * 3. Deliberate execution with the FTP bump last week. The road we run is littered with heroes. I won't be one. The run felt good afterward too.

Hope that everyone is taking time to enjoy the season!

ejshimon

@Laura - You will get that test cranked out next time. The VO2 portion of the test can be a bugger, and I tend to try not over-cook my legs during that segment, and concentrate more on the 20' interval. The calculators for power zones on the EN page all focus on the 20' output for all the numbers anyway. We train from the 20 min segment, or at least that's how I have done it. I know we do the 5' segment for a reason, but maybe more if it is mental than for training. I kind of fell of the wagon for my 5 min VO2 test, but eventually was able to recover for the 20' test. I just use the Z5 numbers from my 20' segment going forward.  

@Todd - nice work!  @Pat - same here with Z4 intervals today. Went just a notch below 0.97, 0.99, 0.98 IF with the 3x12'. That was a touch above what I went on Saturday's ride. Working up to the new numbers.  For some reason, feeling a little less power in the legs the last week, even though I am well past my illness early last week. Maybe chocolate does not offer as much power as I thought it did. 

Bill McKinney

Pat has good advice about the road being littered with heroes. Alas, I did not share his restraint. Off work, so had the luxury of doing mine at a more reasonable hour. Enjoyed watching the FIS Women's Nordic 10K from Toblach while I rode. For those of you not following the sport, it might be an idea to give it a look. There's a Norwegian woman, Therese Johaug, who has won EVERY distance race so far this year. If you're a fan of outstanding endurance athletes, she's probably one of the best in the world today.

I did 2 x 13', 1 x 10' @ 104%/104%/105%...felt pretty easy for being 12 watts higher than prior FT. Oh well, we'll see how it goes Thursday!

Phil Mills

Managed to get up for and early AM wko this morning. 5 hours of sleep isn't enough, but it's all that this week is offering. Fatigue from yesterday's 8 mile TRP run showed up prominently in today's ftp work. Managed 2x10'@ 1.01 & .99 and 5'@ .86. I was running short on time and leg power, so I called it at two shortened intervals.

Two weeks ago I completed a 15' & 20' at these watts, so 3x12' shouldn't have been an issue. 12 hours of rest just wasn't enough for these legs.

Bill Manard

Been remiss about posting, but I did get in 3 bike WKOs this week. 3 x 12' on Tuesday with a small hiccup during the third one. 5 x 4' at 1.15-ish on Thursday. Sufferfest Local Hero for the Saturday workout (about the same TSS as the Rx WKO, but with more VO2 work). Glad to see everyone still getting it done when it's tough!

Phil Mills

Got in Thursday's VO2 intervals on Christmas Day. Could have hit them harder, but didn't want to blow up in the process. Lack of sleep and holiday family time, has me juggling workouts this week.

Managed 65' of Saturday's bike yesterday on 4 hours of sleep. Started on the trainer after a 3 mi run, which fatigued my legs and left the tank on empty. I fueled up while warming up on the bike. It was rough going, but got in 30' of ftp work. The one day I cut my wko out short, my entire family sleeps in 1.5 hours. Go figure.