2016 JOS Wk 9 Bike Thread - Digging in Deep
Welcome to your week 9 bike thread... The accumulated fatigue is bulding and a number of us have laid off a little for live issues. My goal is to go hard for the next 3 weeks & try to hit every WKO (I have another ski trip march 20) so, until then, it's extreme focus...
this week we see the tuesday ride jump dramatically to 3x15s, a real mental test given that we all have seen our FTPs go up. Like that new #?? now take it out to play!!! Remember that successful WKOs are done at .95-1.0 IF.. no reason to be a hero on the first interval and a zero on the third one..
play on!
0
Comments
is it me or are we missing this week's WKO in Trainer road???NOTE 2015 OS WK 9 ADV is 3x15s (whew?!!!)
also, looking ahead to next week, that seems to be missing as well!Tues. bike done. 3X12' @ .99, .99, 1.0. Started a little conservative to not hero and zero the wko. That last interval was about as bad as a FTP test! Kudos to yall on the adv. plan, 3X15 has to be brutal.
Run done as a brick.
Little 30' brick after at TRP with strides
I'm anticipating some killer results from the team today. Great job, everyone.
I'm missing it also Scott. That might be a blessing with the way my legs feel.
This morning my legs hurt when I got out of bed... I knew the cage would get ugly...
interval 1 at .97 of new FTP
interval 2 at .98
In interval two, the Gorilla smacked me around HARD for a bit... I think he was surprised to see me enter the cage again for round 3... That one ended when he said, "ole man, you have had enough, go enjoy your B'day and try to kick my ass on Thursday!"
https://www.strava.com/activities/506019915
Happy Birthday Scott!
Grinding out Week 13 here with a morning FTP session: https://www.strava.com/activities/506048638
Week 9 was a tough transition for me with new, fitter zones. Took some time to settle into 'em,
Good luck this week all!
SS
Just don´t give the gorilla any cake !
Hope you are enjoying your Bday, Scott!
All I can say is wow....was really feeling the new FTP settings today! Hit all the targets for the intervals....rest minutes were a bit "more rest-y" than they were supposed to be however ok with that for today.
Overall goal is to get my FTP up to where it was 2 years ago before a serious injury took hold.....wish me luck! Today I am at 218 and would love to get back to my 230 however let's see....
Good luck to everyone in the remainder of the OS...
Late to post and late to ride. Today was a long day. I was very unmotivated to hop on the bike. I had looked at the work that was already done and was still not motivated. After some strong self talk, I walked down to my bike. I had trouble just getting ready to ride. Finally, after I hopped on and started the warm-up things began to come together. I settled down during the 1st interval and let some watts slip. I was not sure how much I would have to finish the next 2 intervals. Well, it turned out I had enough to get through. I finished all three intervals and went 257W, 259W & 256W. A bit off from where I was aiming, but a solid win for getting the ride done and hitting it in the range.
https://www.strava.com/activities/506569308/laps
Oh and Happy Birthday Captain!
I know it's too late but in Trainer Road, look in week 8 for the Tuesday 3x15 workout.
Happy Birthday Scott!
I got the intermediate bike done early am-only time for 50'-2x12 and 1x6 @1.02, 1.01, 1.01; my FTP bump of 5W is doable. Got home from work at 8pm so no bric run today.
@Carol - I can assure you that I enjoyed my day more than you did...
@Gonzalo - fed the gorilla enough in the morning - thank you
@Dawn - you will soon be there and further!
@Mark H, Derek & others - remember that zone 4 is .95 - 1.00, when you raise your FTP, your new intervals should be happening at the lower end of that scale hitting 3 intervals at .95 is well executed, as Trent said, "money in the bank."
thanks for all the b'day wishes!
Happy Birthday a day late!
I've been following all your awesome work. I've been keeping up, but by the time I get up the hill, your posts have moved on to the next topic.
Anyway, thanks for the inspiration. I decided to back off of the advanced training 3 x 15 and go to 3 x 12. I've been feeling fatigue lately and Coach asked me to back off if it started to impact my running.
Finished the 3 x 12 at 275,275, 274 with a new FTP of 278. Felt good about that. I treated them like the three hills of IMWI. It was tough, and third one, wait, the fourth one at sweet spot was tough. Felt good to do it though. Snow is back in Wisconsin, but we are looking at a gradual warm up.
I started them late in the cave (10 PM)in good shape and was able to do 1.0 and 1.0 for the first 2 intervals , but the gorilla was waiting for me on the 3rd one.
I did about 3.5 minutes and stopped as HR quickly got too high and I also had run out of water/nutrition
3 lessons for the revenge next week
-not to push as hard on the first 2 intervals
-more water/nutrition
-don´t leave these for so late in the day when I am already tired after a looong day
link---> https://connect.garmin.com/activity/1070099909
Patrick wrote: well set out for my ride on Sunday but things didnt end well. after about 20 miles i was going through an intersection and an SUV didnt see me and just plowed right on through. I was going 22 when i hit - t boned it on the side. i think the aero bars helped it from being worse but separated shoulder, broken nose, banged up hip. scary as hell.
@ Patrick - hope you are well enough to get back on the trainer quickly, wishing you a speedy recovery, and glad it wasn't worse!
Compromise of life being what it was, I did a good warmup and then the 2o minute hard-as-possible test. (Couldn't do the 5 then 20 for time. That came in at 257 W. Then in my second segment starting ~20 minutes later (after I picked up the daughter), I did 4 x 4' at 264, 268, 264, 265.
SWAG-ging those two halves of a make-shift test, I'm going to call the new FTP 240 W, up from 230.
240 x 1.1 = 264...and those 4 x 4' felt about right for those intervals.
257 x 0.95 = 244. Since I didn't do the 5' extra hard before that, I'll assume that this 20 minute test overestimates FTP a bit more than usual...which again points me in the direction of 240.
So there it is... I'll take the 10 W and call it good.
(And by the way...I fully endorse the 0.95+ workouts right after you bump up an FTP, especially now that they are LOTS of FTP time! We tend to overestimate our own FTPs regardless...and now the work will be harder!)
Still working in training rides to see how the SI joint fares. Coach P has me just riding by PE, with no hard intervals.
2x20' (3')at .80
Slight soreness but things are looking good.
@Patrick - now you get a new bike! hopefully the dude stopped and is paying for it!
@Phil - I feel like they are tag teaming me!
todays 4x4s complete - nicely done at the new FTP all between 1.09 & 1.11, feeling good about my SWAG and looking forward to a good weekend on the slopes (hoping to nail some before ski runs)
Thurs. 4X4's done. 267w, 267w, 267w, 266w for 1.11's and a 1.10. Don't know how they came out so consistent, sure didn't look like that on the PM while I was doing them!
Run done as a brick. Legs need a day off.
Apparently I woke up overconfident and a little bit stupid. Classic hero to zero. WU felt fine, nailed the first 4' at 298NP. Second one was tough, at 297NP. Sailed past the dreaded 160HR halfway through the third, then when it hit 163HR at about 3:40 I started dry-heaving. Backed down, barely finished that one at 293NP. So sick of not hitting these WKOs like all my mentors here, I decided to go for broke on #4. Which, of course, was really stupid. At 1:30, the legs went jello, and by 1:45 the watts started disappearing quickly. Shut it down at 2 minutes, at a boneheaded 303NP. Should have targeted 293-5NP. I'll be humbled the rest of the day reading all the examples of how this was supposed to be done.