2015/16 NOV OS BIKE wk 13: Almost there!
Hey! Only two more weeks to go of the Outseason! Then we all go on to the next phase of our training programs faster and stronger. Keep steady this week, don't overdo it. We have our final test next week. Just stay consistent and keep your spirits up.
Have an awesome week everyone!
Have an awesome week everyone!
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1 x 16' @ 101%
1 x 16' @ 101%
1 x 8' @ 101%
Have fun everyone!
Got my bike work completed early this morning and although I struggled bad with the last 12' interval, I got it done. I hit all three (12',15',12') at 1.02.
I've backed off the run a bit as I've been really trying to push the FTP in the final weeks. I'm still hitting the mileage and am getting the VO2 runs in but have made some of the others a bit easier.
This has been my second OS and I really didn't know what I was doing in the first. I've wanted to use this season to push the bike and now feel like I have a much better understanding of how OS works.
Hope everyone has a good day and with the level of fatigue we have all built I agree with Rob ^! Just do the best you can today and have a GREAT day!
Quick note. 12', 15', 12' @ 1.0 plus 10' @ 0.85 was on my roadmap today. Intervals were 1.01, 1.02, 1.01 and 0.88. Came away very satisfied since it was very hard work but never felt like I struggled to the point of failure.
Workout on TrainingPeaks
(btw, for those using TR, I had to modify the intermediate plan from last week using the workout modification tool (on the Trainerroad website). This week's TR file did not match the 12, 15, 12.)
Will run at lunch or later today.
All the best to the team! Go get it done.
Bill, way to hang in there.
Pat, nice numbers, very consistent.
Robert, those PTs can really mess with the workouts. But it's usually for the best in the long run.
Todd, way to push the gorilla back into it's cage. It will be leery to come out next week and challenge you.
I did the bike after work. I rode home from work so I got a little bit of a warm up there. The training plan called for 15, 20, 15 (4) so I got everything set up and got to work. The first 15 was relatively easy and I turned out 227 watts at 1.00. The start of the next interval was easy enough but at 8 minutes in it started to feel like work. At 11 minutes I was celebrating that I was over half way through and at 18 minutes I was moaning and groaning so much that my dog came in to make sure I was OK. Got finished and noted that the NP was again 227 for a IF of 1.00. Round 3 started OK but I started hearing some weird sounds coming from the trainer around minute 5 and I noticed that the power readings on my Garmin were different than the ones showing up on the CompuTrainer. I got off and tightened up the resistance a little, recalibrated the CompuTrainer and resumed the interval. But the wheel started slipping again and I couldn't maintain the power according to my Gamin. I pulled the plug at 9 minutes into the interval and sure enough the tire was flat. That's the second time that's happened in the past two weeks. I'll have to check the rim tape to make sure it's intact. Anyway, the last interval was 9 minutes at 213, IF 0.98, so that's still within the target range. It's also 4 minutes longer than last week so I guess I'm still building.
Today was the first day that I've hit my numbers on the bike since testing at week 8. I think the biggest two differences were a better mental attitude going in (I've been pretty hung up on blowing these workouts lately) so I just decided I was going to push through as best I could and ended up better than I thought. The other change was to include some liquid fueling with Gatorade Endurance in between intervals. Hoping I can have another good workout on Thursday.
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.
Yesterday was a pretty crazy day and when I got home from work I still had to change my tire before I could get on the bike. I did that and it was too close to dinner to start the ride so I did the core work and PT exercises instead and switched the Thursday workouts to today. We're planning on going skiing tomorrow so I mashed the Saturday workout and the Thursday bike together and did 5X4 Vo2 and then ramped up from 60 watts to 190 over 10 minutes and added 12 minutes of Z3 at the end for 90 minutes total. I upped the watts by a couple of watts from last week in the ERG program and got started. The intervals started out feeling pretty easy and doable but by the time I got to the last couple of minutes of the last interval I was just mashing the pedals to get it done. The Z3 work was easier than I thought it would be after the Vo2 work so maybe I'll have a decent test next week. Here are the numbers. 1.13, 1.15, 1.16, 1.17, and 1,18 for the Vo2 work and then 12 minutes at 0.84 for the Z-3 work. I caught my breath (figuratively) for a few minutes and then headed out for the run.
Here's the Training Peaks file http://tpks.ws/jSlC