2016 JOS Wk4 Bike Thread - Take it to the Limit...
...one more time!
Had to pay a little tribute to Glenn Frey's untimely passing this week. RIP, truly one of the good guys.
Here we begin week 4, everyone getting used to the OS. The title of this thread does describe what we are doing continually in the OS. Every trainer ride, every run is the same theme, finding our limits and doing hard work at those levels. The key here is not just the physical work, but the mental challenge of learning to find your limits, or do an interval that you thought you couldn't.
We all place limits on ourselves, or allow others to do it for us. You Can't, I can't, that's not possible. How many times have we read a thread or started an interval we found difficult to get our arms around, but managed to find the mental fortitude to push through? The OS is as much about the mental training of disciplined execution as it is the physical work...
Ride on!
Rule 6 - Free your mind & your leg's will follow!
Comments
the rules are here - http://www.velominati.com/the-rules/
they do have a poster for sale, not cheap.... wondering if we do our own limited edition as a group???
Still snowed in. Didn't get to run yesterday, so went ahead and did Tues. bike this morning. Hopefully the snow plow will find us today! Do I get any credit for shoveling snow for 5 hrs?
2X12(4) Zn 4 @ 1.02 & 1.01 Legs felt pretty fresh.
I'm still roughing it here at my conference in Phoenix. Trying to mix in working out the best I can. My colleagues are not making it easy and I'll leave it at that.....doing my best to stay hydrated if you know what I mean
Great title/post Captain! Thanks man!
Also, thanks for walking the talk and showing us how to do a 10 mile run when you feel like quitting at mile 3! That truly is mind over matter and seems to be right on target for entrance into Week 4 as the load drives your legs to question your brain.
I experienced some of that during both the Saturday bike and the Sunday long run.
Time for all to Hold the Line and reap the benefits come spring time!
KMF!
SS
Week 4 already. It's so great to hear/see all the success stories already unfolding within this OS, but I can't help but think back a couple of years when I was going through my first few months here. There was a lot of struggle, failure and second-guessing of my decision to join. I started the Fall of '13, initially testing at 180 FTP. That test was one of the most miserable things I had ever voluntarily subjected myself to, and was nothing like any training I had ever done in 18 years of triathlon. But I kept reading/seeing all the success happening inside the Haus, so I literally destroyed myself on the bike, week-in, week-out. Rarely could I hit the 2x20's, never did I hit those insane VO2 intervals. After several weeks of what felt like torture, I got the "opportunity" to test again and prove to myself that I belonged in the 200 Club.
Another colossal fail. I wasn't even near 200. That's when I got pissed and channeled that energy back into my workouts. A month later, things finally started to click, and I joined the Club with a well-executed test: 213 FTP. By January I was consistently finishing all the key workouts. When the intervals started to get surprisingly easy, I tested. February 18: 238. Mid-April, 243. In May, when I cracked 250 for the first time, the hardest part of testing was learning to safely handle a bike at 25-26 mph for 20 minutes (not kidding).
Mine isn't necessarily a success story or a brag, as I still can't even draft off the fast EN studs and studettes for more than 10 seconds. And my FTP has somewhat plateaued since 2014 (that changes this year). But to those who continually impress, inspire and motivate us, keep it up. It makes a difference. And especially to those newbies who may be out there silently suffering and questioning the last three weeks of madness like I did, work does indeed work. It just takes a bit more patience and discipline than I brought into my first OS.
Tomorrow it's back to work. Actually looking forward to the 2x15's. Kinda.
That's not a brag at all. That is a recipe. Hard work. Some humble pie. Resiliency. Conistently showing up. Patience. There aren't too many 'This is easier than I thought" stories
keep the focus, guys & gals. Have a great week!
Excellent post, can I hire you as a ghostwriter for my exec coaching business?
This morning was a true cage match. Why fear these 2x15s? I've done them for the last 2 Saturdays... took me over an hour to have the morning Joe & get on the bike, good thing the alarm was set for 5am!
.99x15'; .98x15'; .85x5'
Gonna get the run dun in the afternoon from the office, looking forward to reading about some great cage matches with the Gorillas
Woke up with an attitude problem, then read Trent's post and decided to get to work:
https://www.strava.com/activities/478887499
FTP test complete................coffee is good......I'll be spending the rest of the day hiding under my desk....
Solid early morning work all!
SS
SS, did you really just ride 322 watts for 20 minutes? Those are my 2-second, Z8 watts. That's gotta be your record FTP or really close. Scary to think what you'll be able to do now that you're off that 28-pound, round-tubed parachute of a bike and onto your new super bike. Glad you're not in my AG. Oh wait, you are. Way to lead and, at the same time, scare the pants off your competition.
Despite the fact that 90% of the snow has melted, we're having yet another snow day today. Which meant I got to sleep in a bit, eat and coffee-up before hopping on the Iron Maiden. Goal was to target 250 this week before bumping it to 255 next week. But 255 was very doable today, so I may expedite the move to 260. Comparing my max HR from the last four Tuesday rides also shows some adaptation to this work (157, 155, 155 and 153 today). Finally, after weighing an alarming 158 lbs at the beginning of OS, I'm happy to report that I'm down to a semi-bloated 153.
Thanks EE and MR! REALLY appreciate each and everyone of you guys, your posts, your strength, your tenacity. It makes all the difference and makes us all stronger.
That is a record FTP for me. 7 weeks of OS work does work and did this running 41 miles a week the last 3 weeks. Content for now.
Keep working smart all....there is a worthy payback!
SS
@Mike - thanks for that! I keep reminding myself it's only January and I'll get stronger:-)
@SS - seriously? Holy Moly, that's some serious Watts going on there. Not sure I've ever hit 322 for even 2 seconds:-) Nice!!
@Trent - glad the wifey came down to keep you honest:-)
@Nemo - sometimes the littlest things can throw us for a loop! You'll get 'em next time:-)
Got my WKO in this morning. Ugh - it was hard! 2 * 12 min .985, 1.05 (can I round up?) haha.... 8 min. .86 to finish up. I figured it's only 12 minutes, so suck it up! Besides, Turby was next to me doing his 2 * 15, so I had no excuse! The brick run after was the hardest one to date. I should have taken another gel because I was just whooped, but got it done. My clients this afternoon are going to wonder why I'm such a sloth! Great job, everyone!
Nemo, speaking as a super tech challenged athlete (that is getting a handle on things with you all helping!) I TOTALLY get it. Grrrrr!
I had another great day in the saddle. My legs felt fine on the bike and I posted a .99 and .99 and .83? after the official wu. My hr is getting in line and I am finding my legs again. Best part is the brick was good as well. On my way back!
@Mike, great post and reminder. Patience and discipline!
@SS congrats on the FTP PR! I see you on Strava...It's great seeing hard work working!
Monday's rest day was well needed. Legs felt fresh today and RHR is getting close to normal levels, which is another indicator I'm getting over this cold. I managed the 2x15s at 1.02, then 1x6' at .88. Great workout today!
Some days workouts will be hard and miserable and some days will be...so-so, and some will be awesome. What matters is getting it done the best you can.
Great posts everyone! I need to make more of an effort to keep up with this forum! Good bike workout for me this morning, hit the 2 x 12 without too much difficulty - just the main set for me followed by a 20 minute run. For some reason the 100% efforts on Tuesday feel harder than they do on Saturday - I'm thinking I'm more recovered on Saturday than the typical Tuesday.
Nemo - nice appearance on the DCRainmaker podcast!
@SS ... soon you'll be able to power a small city !
On my side ... lower power of course ! but did the 2x15' @ 1.0 + 5' @ 0.85
Was able to do 1.01/1.02/0.87 !
link---> https://connect.garmin.com/activity/1029023262
Had done the 25 min run this morning and Ready to run tomorrow
@Scott-love the title of this thread, and love rule 6-a close 2nd to rule 10
@SS-you are a rocket!
@Mike-thanks for the inspiration
@Nemo and Trish-I'm every bit a techno loser too
@anybody-I still don't see any data posted to strava from my Garmin 810 after the bike, other than it acknowledges that I biked. I bought strava premium-any other suggestions? Somebody else posted they were having difficulty with their 810 too