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2016 JOS Wk2 Bike Thread - Get to work

scott dinhoferscott dinhofer
in General Training Discussions

Great first week of work out there. Saw everyone burning up the trainers both here and on Strava. 



welcome to week two, let's work hard and fire each other up with some good reports, dialogue, questions and good old team help!



Now it is time to take our tested numbers and get to work. For those of you new to this, or unsure of your tests, your first WKOs will tell you if you're right or wrong in your testing. The intervals should be hard to do. Each one should be incrementally harder with the last minutes of your final interval feeling very hard.. As the weeks go on, you should begin to look at wkos wondering "how am I going to get through this?" This is how you not only train physically, but train yourself to will yourself to listen to your "one thing" on race day. Teaching yourself to do what you did not think was possible.

For this guy, I have a high bar, as looking at Strava tonight, having missed 2 wko's this week, i finished up as 97 out of 100 ENers in the Strava group last week.. 

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Comments

  • Edwin CroucherEdwin Croucher

    Scott is dead on. That is why pacing of each interval is key. Remember "No hero to Zero." and you will pace correctly.

  • rstrangemdrstrangemd
    Terrible weekend for training. Moonlighting this weekend out of town and covering 3 different hospitals. Absolutely no time to train on Saturday. Finally made it to the Gym by the hotel today. Able to ride on the stationary bike for the 1st half of the Redskkns-Packers game. Then some pylometric training before called away again. Hopefully will be back on track this week.
  • scott dinhoferscott dinhofer
    @Robert Strange - life happens, good effort in getting something done.. It's a long OS... plenty of time, now get crackin!
  • Nemo BrauchNemo Brauch
    Looks like I'll be in A Very Dark Place on Tuesday and Thursday. Hoping I can get outside on Saturday, if not, Hell Hath No Fury!
  • scott dinhoferscott dinhofer

    ok.. there is a reason why getting a day behind and one ahead really ruins your week. Did tomorrow's WKO today after doing a Tempo bike yesterday, warning this STRAVA link is not pretty... 

    2x8 @ IF of 100! fail on interval 3, managed only a few minutes of Zone 3 work as well... 

    rest day tomorrow, and no travel on the calendar for a month!

  • Shaughn SimmonsShaughn Simmons
    @Captain Scott - there is no fail here, just a stepping stone on your way to getting stronger.........Nice job watching you keep fighting!
  • Shaughn SimmonsShaughn Simmons
    @Nemo - I'll be thinking about your Very Dark Place and raising you by listening to "Hell Ain't a Bad Place to Be" (AC/DC) during my second 20' interval tomorrow morning..............
  • scott dinhoferscott dinhofer
    SPECIAL ALERT - TOMORROW - EVERYONE should listen to and add a david bowie song to thier postings here! RIP Major Tom -
    I did Heroes...
  • Phil MillsPhil Mills
    @Scott - I know that feeling well. Great work grinding it out.
  • rstrangemdrstrangemd
    @Scott - I'd say that was a perfect training riding. I agree we should avoid hero to zero but progressive increase in effort to finally achieving failure is a bit different. We should be doing the shorter interval rides to failure. With proper recovery you will be getting more training adaption than anyone us that still leaves something on the table. BTW - I'll warm up with Bowie tomorrow before switching to something pumping like @Shaughn's AC/DC.

    @Shaughn i must have missed it, what week are you doing where you are on the 2x20' z4 intervals?

    @Zwifters - it looks like there a link at: http://teamup.com/ks4861763bd63ce3d8
    that we could organize group rides.

  • Shaughn SimmonsShaughn Simmons
    @Robert - Week 6 is something for you to look forward to!
  • Al TruscottAl Truscott

    Posted By Scott Dinhofer on 10 Jan 2016 07:17 PM
    ... The intervals should be hard to do. Each one should be incrementally harder with the last minutes of your final interval feeling very hard.. As the weeks go on, you should begin to look at wkos wondering "how am I going to get through this?" This is how you not only train physically, but train yourself to will yourself to listen to your "one thing" on race day. Teaching yourself to do what you did not think was possible.
    ...
    ^^^^ this. What defines *training* vs simply exercising. Work with a purpose...
  • [Deleted User][Deleted User]
     3 x 4' @ 100% FTP done early.  These short intervals were harder than expected for some reason, but got them done.  Just the main set for me so I could also get the 30 minute run done before work.
  • Nemo BrauchNemo Brauch

    Posted By Shaughn Simmons on 11 Jan 2016 11:04 AM


    @Nemo - I'll be thinking about your Very Dark Place and raising you by listening to "Hell Ain't a Bad Place to Be" (AC/DC) during my second 20' interval tomorrow morning..............

    I'm not looking forward to those!!!  Can I just stay in Week 2 for the rest of the OS?  

  • Trent ProughTrent Prough
    Bike done. 3X8 as 1.00if, 1.02if, 1.01if. Then the rest at .89. I think I tested a little low as these felt pretty manageable but I'll keep it here for another week to be sure and then maybe a slow little bump up if I feel its still a little too easy. (And when i say feeling not too easy i mean i didn't have that "Oh crap I think I'm about to puke feeling when done like normal).
  • Mike RobertsMike Roberts

    Got my 3x8' done this morning.  Target was 243, right at 95%.  First one was brutal, managed to get 242, but really struggled to finish and was dreading #2 and 3.  But the second was no where near as hard as the first, hitting 244.  Halfway through the third, I felt good and realized I was leaving effort in the bank, so I pushed it and finished at 249 without a ton of difficulty. I only warmed up for 15 minutes, the first half mostly just spinning while eating breakfast.  This clearly didn't warm me up for this early ride.  Thursday I won't be as lazy: I'll get up, eat, coffee, then do the full EN warm up before tackling my favorite wko of all time: 4x4@VO2 (insert sarcasm emoticon).

    The mojo and accountability generated by these threads and Strava guarantee that I obey the alarm clock and get these done. Like most places, it's cold and dark here in the morning right now, and the old version of Me would have slept through many of them.  Who am I kidding - the old Me never biked at all between November and April.

  • Nemo BrauchNemo Brauch
    OK- I have HAD IT with my stupid oscillating fan. It stopped oscillating years ago and I have to fuss with it every time I turn it on in an attempt to keep it from making painful death noises. Today I just gave up and suffered without it.

    Sooooooo- what fan do you use in your pain cave? I need something that won't take up too much room, but is going to be reliable.
  • Mark LaneMark Lane
          Coach R was being awfully easy on us today, better enjoy it, the hard stuff is coming!  3 X 4's done at 1.02, 1.02, and 1.03. Did the run as a brick.
  • Ed EovinoEd Eovino
    @nemo...https://www.amazon.com/gp/product/B001V8Y64Q/ref=oh_aui_search_detailpage?ie=UTF8&psc=1
  • Brenda RossBrenda Ross
    Week 2, Tue Int bike done. Nailed it. 3x4@100, 100 and 101 followed by 15min at 90. Off to see my training in 30min. Coach P and I hacked my OS to accommodate my two Masters Swims and 2 Personal Training sessions, so there is no run for me today, unless I feel like it. Time will tell. I will let you know. For now, it is get some fuel and get changed and get out the door. Cheers my dears.
  • Mike RobertsMike Roberts

    @Nemo,

    The folks on Slowtwitch rave about the Stanley Pivoting Blower for cave use.  http://www.homedepot.com/p/Stanley-Pivoting-Blower-Fan-655704/203423260?cm_mmc=Shopping|THD|G|0|G-BASE-PLA-D29-Appliances|&gclid=CIjIvc3spMoCFVEYHwody8QItg&gclsrc=aw.ds

    I haven't bought one yet because my set up works pretty well.  I've got one on the floor, and one like the one Ed linked to in my face.  They reduce the number of towels I go through to 4 per hour.  Although today I opened the window (27F), which further reduced towel destruction to 2.

  • Ed EovinoEd Eovino
    @mike... The one I linked to has a remote... I WO in the basement... It's a cold dungeon of terror... I don't need a fan for the warm up... Nice to be able to switch it on mid set without stopping.
  • rtcrtcrtcrtc

    Snuck outside onto some gravel roads for my ride today. Riding outside...in New Hampshire...in mid-January = awesome!  Still did the prescribed workout, 3x4min @ 0.99.

    Randy

  • Edwin CroucherEdwin Croucher
    My work schedule was changed for today so I got to sleep in. I stayed in bed until 4:45 instead of my usual 4:00 a.m. The extra few minutes was nice. I had breakfast and watched the re-run of the National Championship last quarter. I headed to the cave, fired up the computrainer and Spotify. I did the same warm-up I do for every bike WKO. During the warm-up, I always do some time at or above my interval target watts. It was clear that my WKO goals were going to be hard to hit. I don't know what experience everyone else has had. I did not run or ride yesterday. It was a planned rest day. Getting back into these long intervals seem tough after one rest day. Also, I do not routinely perform these workouts so early. Anyway, today I did 2 X 20's and was hoping to make it up to 100%. Close, but no cigar. I went 241 Watts & 242 Watts for 0.96 IF. I finished the WKO with a 2 mile brick on the TM. What Mike R. said about accountability is so true. It is hard to skip a WKO when you see everyone else performing so well. Also, I have 2 fans blowing on me start to finish. There is no oscillation happening in my cave. I am sure I would burn up if the fan turned away from me.
  • Phil MillsPhil Mills
    Fatigue from Saturday and Sunday's wko's definitely carried over to this morning's bike wko. Got in 35' of Z4 work, but couldn't get squeeze out 15' on the second interval. I probably could have, but didn't feel like getting all puky this morning.

    80'
    3x10'@ 1.01, 1.01 & 1.00
    1x5'@ 1.03

    Off for a 5 mi run at lunch.
  • Shaughn SimmonsShaughn Simmons

    Going into this morning's cage fight, it was a great help to know I would not be alone.  Knowing I would need to post something to retain my membership in the team also helped me get through.  Reading all of the below post from, Phil, Mike, Ed C. Ed E., Randy, Brenda, and others helps me convince my barking legs to just HTFU!

    ~115+ TSS event this morning: https://www.strava.com/activities/468829307/overview

    Trying to run before the sun goes down.

    Kudos to all you peeps getting it done today!

    SS

  • [Deleted User][Deleted User]
    Holy Moly! Well, since I didn't test last week - I did it today!! Dang, that is hard! It was really interesting because I had kind of "swagged" my FTP using the Kickr and comparing to last year about this time. My test resulted in exactly the FTP I had estimated:-) It is somewhere above last Jan. test and a tic below the end of February - so I'll take that (171 on Kickr). I almost puked at the end, so I guess I gave it everything!! Did an easy brick after and just finished a weight workout. I am cooked, fried, and fricasseed!
  • rstrangemdrstrangemd
    I was certainly feeling the effects of my weekend hacked workout in the weight room and staying up late last night to see the conclusion of the Alabama-Clemson game. Nevertheless, I decided to put my big boy pants on and loaded the Advanced wko (3x8' z4) instead the Intermediate wko (4x4' z4). The 1st interval was a perfect IF 1.0, I cracked several times in the second but briefly enough to finish the interval with IF 0.92, and then finished the 3rd with a better effort IF 0.97 (still cracked once):

    http://tpks.ws/i8XX

    I probably just need to pay more attention to Rule V (#5) :

    http://www.velominati.com/the-rules/








  • rstrangemdrstrangemd
    @Randy - strong work riding outside in New Hampshire mid Jan. See rule #9:

    http://www.velominati.com/the-rules/

    Rule #9 // If you are out riding in bad weather, it means you are a badass. Period.
    Fair-weather riding is a luxury reserved for Sunday afternoons and wide boulevards. Those who ride in foul weather – be it cold, wet, or inordinately hot – are members of a special club of riders who, on the morning of a big ride, pull back the curtain to check the weather and, upon seeing rain falling from the skies, allow a wry smile to spread across their face. This is a rider who loves the work.



  • Shaughn SimmonsShaughn Simmons

    Nice work Carol!

    @Robert/Randy - great job! I always focus on rule # 5 then follow it up with rule #10:

    It never gets easier, you just go faster.........

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