2016 JOS Wk 12 Bike Thread - Hold the line
Here we are week 12!
the work is definitely getting hard. I think I speak for everyone that we are all feeling the effects of 12 weeks of hard work...
For myself, this meant that I am hitting my long intervals with better HR #s than in prior weeks while achieving a higher IF.
This week have swimming yet again & our 4x4s on Thursday become 5x4s... This is the time to dig in deep and hold the line. Only 4 weeks of OS training left and often we see people tail off into IM blocks at this point, so let's all Hold the line and keep the mojo flowing in the forums!
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Wednesday (almost two weeks ago now) I tweaked my Achilles enough that continuing to run hard would not be a good idea. I needed to take some no-run time, and then ease my way back in.
My family all went to Sarasota for a couple of days to support OJ in a CAMTRI Junor elite race. (Half-Olympic distance, draft-legal, USA team selected by USAT) That was great. She ended up doing much better than she was seeded, so that was really great. However, we stayed in the only hotel in the universe to still only have a treadmill and weight machines in their fitness room. Oh well. My oldest son drove down watch the race and see us from UNC on his spring break, so Monday and Tuesday we ended up in Orlando giving way too much money to Corporate America, but walking about 10 miles a day.
The rest of my Spring break was with OJ again, now in Tucson. It was a cycling focused USAT Jr Elite camp of about 20 athletes and several coaches. We rode and rode and rode and swam and swam and swam and ran once. (I was there as a parent-safety-rider...riding as insurance in case anyone had to fall back or got hurt or anything...fortunately, I had little more to do than occasionally give long pulls to a tired younger teenager...I can't keep up with the older boys, of course.) The highlight was ascending Mt. Lemmon.
So now I'm back, and my legs feel not unlike I just raced a HIM, but I'm going to try to get back in the swing of things. But I'm not sure my numbers will be where they should be for a while.
However, I have to say that getting to do something like this was EXTREMELY high on the "do fun things with your fitness" list. OJ was generally in a cycling group ahead of me, but we got to chat and hug when she wanted to.
120'
14' WU
60'@ .87 (5')
30'@ .74 (4')
7' cool down.
I had exactly 50 min this am-1x 10, 15, 8 all at 1.0.
It looks like I'm not getting out of work anytime soon so shelved the plan to finish the .85 part tonite but hoping to get out for a little run
There's 4 more weeks of OS? I thought it was only 14 weeks long...pfft. Think I'm jumping out at week 14 for a quick transition to 70.3 plan to prep for Quassy. Once again, a fat man chooses a hilly course. If it's not hard, it's no fun:o)
Been watching you guys "Hold the Line" this week and get stronger and stronger!!
I had a 3X12' this morning: https://www.strava.com/activities/524582910
I have moved over to Week 2 of GF plan.....back to back bikes on the weekend.....an uncomfortable adjustment.....
SS
A story in two parts...
Yesterday started badly when it was late and I got on the bike and mistakenly loaded the 15-20-15min workout...did the first 15, started the 20...and in minute 17 my powermeter started playing games with bad calibration and pausing the trainer road screen...besides I had my kids wnting me to join them for dinner given that they made sandwiches (they sometimes pretend they have their own restaurant with a printed menu and everything...result:...I stopped by minute 18...not good
link--> https://connect.garmin.com/modern/activity/1095571172
So..this morning ... I saw the gorilla was still celebrating last night in the pain cave... so I went to try again and this time...success!
12'/20'/12' done at 1.0/1.0/1.0 and then 9' done at 0.86
link--> https://connect.garmin.com/modern/activity/1096262443
will do Wed run later today
The gorilla was the winner today! The Thurs. bikes have been tough for me, and this morning was the worst. I could tell on the WU it was going to be rough. I even cheated and paused on a couple intervals-I hate that- just didn't have the edge to push thru. I think the increased run volume is hurting my bike a little, but the running is going good, and I definitely need some "run durability."
4X5's @ 1.10, 1.12, 1.10, 1.07, 1.10
Run done as a brick. Had to shorten it a little (time), and I wouldn't be able to do it later.
Thursday Workout done early today! 5x4' in 1 hour
1.1/1.1/1.1/1.11/1.1
Normally I am OK in these Thu workouts, although today it was harder because it was the 4th out of the last 5 days that I was doing bike workouts.
Link---> https://connect.garmin.com/modern/activity/1097086784
Flying to Houston in a couple of hours where I will spend the next 3 days. Another chance to get to run at sea level! Will do the brick run there
I am on vacation in Jackson Hole. Planned to run every day here (there's a great cleared bike bath, relatively flat) but alas, the skiing is epic and probably the hardest stuff I have ever skied (and that says a lot!)
to top it off, I thought I was getting an overuse, potential ITB issue on Tuesday, as my knee has been hurting more and more over the last few weeks. Miraculously, it was fine yesterday!
gonna try and wake up early tomorrow and go bear hunting on the bike path..
@Scott-great pic! the skiing looks awesome
@Gonazalo-good job! Important to honor the kids-glad you took the break and ate with them
I had an awesome morning! 7 full hours of sleep (I am trying hard to change my bad sleep habits), full thursday hour on the bike, felt great, and even time for a 2 mile bric before work;
5 x 4' @ 1.11, 1.11, 1.12, 1.11, 1.12
Did a short treadmill brick run and the achilles felt fine. Can still feel it, but "uncomfortable" rather than "painful" and it didn't get any worse. Will run again this afternoon (Friday) with some elliptical breaks, then maybe go for my first hour-long run straight on Sunday if it works out well.
Nice work everyone!
@ All - I have really enjoyed watching the JOS ... I certainly participated in the Bike portion but was pretty quiet here... I hacked along for the last 10 weeks or so with mostly the TR-40k TT plan which is very similar to the amount of work you all were doing , but since I wasnt running (much and certainly zero intensity) I did a little extra biking.... My FTP went from 205 to 218 over the time frame....218 is equal to my highest test last year so feel pretty good but its a far cry from the 230 I know I am capable of from a couple years ago so more work to go... Last week I actually did the same wko's in the adv JOS and was able to come close in the V02 session but didnt even try on the 12,20,12 session as I needed some rest.... I have spent more than enough time on a trainer in the land of sunny Tucson so will be ending what I call my JOS... This week I did repeats 3 x 7-8min on "A" mountain for my V02 which totalled 23 minutes between 1.05-1.09.... And yesterday's FTP session was 1 x 15 @ 1.04 and 1 x 18 @ 1.01 all done in aero and single speed (rear derailleur failed)... Thanks for all the MOJO .... I will be adding lots of volume and lots of climbing but rest assured at least 1 v02 and 1 ftp session per week!
I rarely have to work on Sat's, but today was one so had to cut things a little short.
Bike: 25' WU+ 15' @ .98 and 10' @ .85
Brick run of 3 mi.
Back in Mexico yesterday late...so Saturday Bike done today Sunday... it was OK but had to cut it short at 1hr 17 mins. Anyway, this was a good week for the bike, completing 4 workouts and 4:20 hrs on the trainer
Today was 2x15'@ 1.0 done at 1.01/1.02 and then 10+8min done at 0.86/0.88 (vs target of 0.85)
link-->https://connect.garmin.com/modern/activity/1101477864
Will run later today
Followed by 4' mile LSP run
Got in a decent Saturday ride. 2 x 15 at just under. 1.0. Feeling pretty much in the swing of things again.