2016 JOS Wk3 Bike Thread - Enjoy the Dis-comfort zone
Welcome to your week three bike thread. I realized during yesterday's long run that we seem to learn the ability to push through long hard intervals on the bike, but that for me at least it is harder to keep going hard on the run. It could be a swag too high of my Vdot, it could be that I only started running again in mid November after 3 1/2 months off from my back issues. It could just be mental. On the bike I at least have the TV going and my recent binge watching of Californication, on the run, it's all me and nature.
As I often coach people in business to leave their comfort zone and do something that scares them every day, my personal outseason goal is not just the physical workout but learning how to push through the discomfort zone to a new zone of comfort.
Now that we are beginning our third OS week and 2nd full week of WKOs, the rythym and time management of the work should become more manageable as duration of intensity builds, particularly on the bike....
Looking forward to learning from all of your posts as we have a great group here doing a great job of sharing knowledge.
Comments
Call me crazy but already hacked week 3. I'm traveling at 0600 Wednesday so decided to do Tuesday's bike today instead of the group ride, unplugged on road bike. I will do Thursday bike Tuesday, then Saturday bike Monday afternoon after I return. Plan on Wednesday and Sunday being off days, and lots of dread mill running on the trip.
So, after the run early am, nice long break and a great (my opinion) breakfast-if interested, check my log in MFP. Then around noon, 55' on the drainer: 2x10'@1.0,1.01; 1x10@.84. Felt good.
Have a great week all!
@Gonzalo - awesome work & the pics on FB rocked!
@Phil - run Wko's in the run thread - good hard work!
Coaches instructions for today's bike Wko - "Focus on realigning your perspective of "hard." disassociate your thinking self from your working (suffering?) self -- music, deep breathing, focusing on the numbers on the dial, etc. Anything to disconnect your head from your legs."
2 Great episodes of season 3 of Californication helped out today. Suffering from yesterday's day off and took it to go skiing with the girls. Thus, I entered the Wko wondering what I had.
Interval was long, doable, 5 minutes into interval 2, I found another gear.. Mission Accomplished
Interval 1- 12'@.99
Interval 2-12'@.99
Interval 3-11'@.88
Going to try to run midday when it might break 20 outside!
Happy Tuesday all! Some hard work being posted for week 3 OS bike sessions already.
My Week 7 Tuesday bike: https://www.strava.com/activities/473730024
~112 TSS and man that second interval just "SUCKED"!
.......both were >1.00......
Keep working and posting all!
SS
4x4'@1.1(-1,+1,+1,+3), 1x6@.8 cadence 88-90 until last VO2 when had to mash at cadence 83 to keep the watts up
On call yesterday so took a complete rest/day off.
Plan is to run/do core and even 1000TI drills in pool then pack for the frigid east coast (NYC/Connecticutt-family visit). 0630 departure in am (love 3am wake up calls) I won't be biking again until Monday evening when I return and will do the Saturday ride. I'm hoping with temps in 30s I can still make myself run in Central Park!
https://www.strava.com/activities/474090587/analysis
I wasn't sure I was going to make the 1st one. For some reason the second interval was more "doable" ....mind you not easier, I think I was just numb~ sort of rule 10 like feeling. Instead of turning on the fan as I heated up I just opened the garage door with my remote to help dump heat. Finishing temp in my garage 25 (F)... again probably early spring like weather for Steve and Brenda. I had my bibs and without leg warmers, just arm warmers, hat and gloves.
Hey gang solid day by what I have read today, Had a good day off yesterday, stretch, core, and relaxed. Felt the body from Sunday's long run outside running on the snow. Bike was solid and got the work done, so I am
. See you on Thurs peeps !
I have a question for those riding on a kickr in ERG mode. I have been using this mode in the OS (other than testing of course) but it's new to me. It seems I am spinning a lot more than I did when riding my old "not smart" trainer and my power tap wheel. My distance was much lower too on my wheel, and also when I ride a computrainer (which I've used at my LBS for saturday group rides). I don't have the cadence sensor, but I know I'm spinning more and I don't ride 30 mph at TH! Anyone else had similar issues? #techweenie
Got Tue ride done once back from work. Goal was 2x12'@1.0FTP and then 1x11'@0.85
Achieved 1.02 & 1.01 and then 0.86
I am using an FTP of 210W from a test in November...low for me given that 18 months ago I had tested 256W...but that's where I am...
link--> https://connect.garmin.com/activity/1021057779
So., nothing spectacular but good to be synchronized with the plan and all of you now! and trying to get back to the values I used to have in the past by trusting this OS process!
going for a run now!
Need guidance please...finally did a prescribed wko by programming Garmin and obeying the beeps. Uploaded to Garmin Connect. I check Connect and it tells me my NP for the interval, but not the IF. I go to Training Peaks (not TP WKO, I don't have that) and it tells me an IF, but it is way off from Garmin.
Here's the numbers- my FTP is 163 (don't laugh). Z4 is 152-160. My first 12 min Z4 interval was NP of 163. So 163 actual/163expected is an IF of 1.0 right? For second 12 min Z4 it was NP of 167. 167/162= 1.03. That seems right to me.
But TP calculates the first interval at 0.82 and the second at 0.84. Seriously?!
What is up?? And do you all have to manually calculate this each time or does TP WKO do it or do you see it somewhere else?
Thx!
10 min 235, 10 min 238, 10 min 205ish. to finish the hour. 206 NP....same as always. :-)
http://support.trainerroad.com/hc/en-us/articles/201869764-Erg-Mode-Explained
Specific to your comments ...in erg mode, your speed and distance are completely artificial. You can set your gearing any where you like, and the kickr will keep providing the same constant resistence. EG, when riding @, say, 160 watts, big ring in the front, smallest cog in the rear, you might show 30 mph. Then, shift to small front, big rear, and you might show 12 mph, but still @ 160 watts. I do my rides big front, 4th smallest in rear, but that is completely arbitrary (I choose because it makes for a perfetctly straight chain, theoretically less wear?) Depending on cadence, that will be 20-25 mph
Speaking of cadence...the slower you pedal, the harder it will "feel", even though those watts are steady @ 160. I'll let an engineer explain why that is, but, basically, you're probably better off trying to hold a brisk cadence of 90+-, rather than grinding along at a slower rate. Your overall joules, watts and TSS will be the same, but you legs will thank you if you spin faster. Your body has apparently already figured that out intuitively.
@Strange Rob - Found the same thing myself... Thinking this is part of the psychology issue. you get through the 1st Interval and the mind kicks in gear when it realizes how doable the work is.??!! Thus, the only thing to fear, is fear itself
@Hickman - heal up and focus on what you can. If you cannot do the run WKOs look at the Trainer road library on their website, look for 1 hour tempo or recovery rides. Even better, start by looking at their training plans, you can see how they mix up work days with tempo/recovery days. I did this in September/ October when I could only Trainer ride because of my back injury. You will up your bike wattage faster and have some crossover fitness to running. This way you can still get 6 quality work days in this critical OS time.
@Gonzalo - great attitude, do the work, know what you can achieve and get right back there!
@Jenks - coming from a prof, that was nice
@Leslie - your math is correct. Not sure if TP pulls the IF data off itself? EG is there a place to put it (which I haven't changed) or does it pull from the Garmin??? (AL? Jenks? Trent? - help please)
Leslie- my guess is your FTP in Training Peaks isn't set correctly. Log into TP and check your profile settings. It won't update automatically when you update GarminConnect or the Garmin watch.
I'm not sure how I pulled off today's wko. The first set almost buried me. I dialed it down a notch for the second set and made it through. After a longer rest, I decided to suck it up and get the third set done. The Wahoo app froze up 5 min in and I couldn't adjust the resistance. It unfroze for the last minute, so I ramped it up and managed to save 1 w.
I find that if my cadence drops below 90, things become a hard grind fest. Above 90 and I can keep on pushing, I then have to focus on breathing to keep my HR in check. Average cadence for today's work is 93, with a max of 105.
80'
12'@ 1.03
15'@ 1.00
12'@ .98
Hamstring/lower back pain was off the chart after getting off the bike. I rolled and stretched to get it manageable, but it is now a big deal. Run cancelled for today and probably for tomorrow's long run as well. Rolling, stretching and hopefully a PT appt later today. I'm now in damage control mode. While this has been building for a number of weeks, installing a dishwasher last Thursday is what pushed it over.
Yesterday's 2x 20s were tough. And, around the 6' mark in the second 20, wife calls and talks car problems. Took my head right of the game.
Mental thing. Have become much better this off season with hanging on several minutes past that discomfort phase but this was a kick in the jewels and I never had a chance to get back in the ring. When it's the mental edge that keeps you going, even something as small as a little phone call about car trouble can burst the bubble.
processed and put away. on to another day.
keep up the sweat!
Thurs. bike done, these intervals are tough after Tue. and Wed.'s work. 4 X 4' @ 1.11, 1.10, 1.10, 1.10
Run done as a brick.
Leslie, 200 is the TP default power.
Thanks for reminding me to set it properly. Down sadly, but at least accurate!
And I believe that number is the THRESHOLD number, not the Functional THRESHOLD number. WSM correct me if I'm wrong....