2016 JOS Wk 13 Bike Thread - Spring is Springing

scott dinhofer

Welcome to Week 13 - the 3rd to last week of the OS

all over we are seeing people get out and ride/ run outside as spring is springing. Hold the line & keep the discipline up, you still have 20% of the OS to go, lots of great work & results to be grabbed out there, just like an Ironman, it's the last 8 miles that defines the accomplishments, GRAB YOURS!

Trent Prough

Back from Hawaii and to reality... Jet-Lagged 3X15' as 1.01, .99,.99 on the trainer. Legs and heart had no problem, but the body wasn't ready this early. Brick run after of 6 miles in 40:30

Leslie Knight

Had to get up at 0430 to get in the bike, the run, and then the bike commute.  Was cutting it close, so only did 10 min warm up and stopped right after last interval.  15/20/15 was HARD!!!  I woke up hungry and thought about a snack, but decided against it.  Wrong move!  Went 0.89/ 0.95/ 0.96.  Then I ate a bit and had a good run.  Then.... 10 mile bike commute- into the wind!!  Took me 10 min longer than usual.  I'm at 21K steps and still have to ride home tonight. 

Phil Mills

Getting creative getting the wko's in, as the early am wake ups are still not happening.

Put in a twofer yesterday.
Part 1 - Gym "bike"
7x1'(1") @ 1.20
15'@ .80
13'@ .75

Part 2 - Late PM trainer
20' - w/u
65'@ .85

Betsy Kantor

Tuesday's, seemingly longest wko of the week, and I always get an early OR start. Also up at 0430 and only managed 45' on the trainer:
1x12' and 1x15'@1.01
Bric run this evening-temps really cooled off to the 60s in the desert-should be perfect running weather

Gonzalo Canteros Paz

Had only 1 hour to do the bike workout today when I got home before now heading out for a business dinner...so I chose to do Thursdays 5x4's instead of Tue bike workout
It was good ! 1.11/1.11/1.12/1.12/1.12
https://connect.garmin.com/modern/activity/1104286278

scott dinhofer

Ok, hurting from tearing it up at Jackson Hole all of last week, read Trent's post from this morning and my jaw dropped, 3x15s? ughhhhh, setting up the trainer and look up the wko & see it is 15,20,15.... Can I do this?

Interval 1 - 15' .97@139hr - no sign of the Gorilla

Interval 2 - 20' .98@149hr - still no sign of the Gorilla

Interval 3 - 15' .97@152HR - the gorilla peeked in the room around 12' and i slammed the door on is face!

Mark Lane

     Tues. bike done. Had been struggling a bit recently, but this was a pretty solid workout.

     12' @ .98, 15' @ .98, 12' @ .97

     Run done as a brick. Had to shorten it a little for time.

William Jenks

I'm hopping back on week 12, so it was back to 12/20/12 for me today. My legs felt tired/achy to begin with, but I actually managed to get through the intervals ok. I took that as a good sign. IF 0.96, 0.98, 1.00. On advice, my brick was trivial. First "long" run back on the achilles tomorrow.

Derrek Sanks

Best Tuesday bike workout since week 8 FTP test. Then had a great brick run. Completed 15', 20', 15' as IF .99, 1.0, 1.0.

Mark Lane

     Thurs.( got my butt kicked again) bike done. 5X4's @ 1.11, 1.11, 1.11, 1.10, 1.11.With the hard work done except the tests,  looks like I survived another O.S.

      Run done as a brick.

Leslie Knight

well, alrighty then!  That was hard!  I changed the zones on my Garmin and tried to listen to the beeps.  That didn't work at all.  Apparently I just have to stare at the darn screen and keep the watts where they need to be.  Ugh.  5x4 done at 0.98/ 1.02/ 1.03/ 0.93/ 0.95.  But run after felt great!

Gonzalo Canteros Paz

Hi Team! I had 1.5 hours this morning to fit a bike FTP workout and a run...so had to cut things a little short..
Did 12+20 FTP at 1.01 and 1.0 in 52mins and followed up with a 4 mile 31:39 brick run
links below
bike--> https://connect.garmin.com/modern/activity/1105964530
run---> https://connect.garmin.com/modern/activity/1106002929 ... note 15 seconds tying a shoe shortly after starting...

Will try to get 1 more run in this afternoon as yesterday I could not do the Wed Run

scott dinhofer

5x4s today at 1.08, 1.09, 1.10, 1.08, 1.06

Derrek Sanks

Changed up my routine and did the bike in the morning vice evening (but didn't have time for the run) and went swimming in the early afternoon. It was nice not having to come home to a tough workout and eating dinner after 9:30. 5x4' completed at IF 1.12, 1.12. 1.10, 1.11, 1.12. The run never happened.

Mark Hickman

Tuesday's ride wasn't anything special, but don't think my body was ready for the WO (sleep/fuel/hydrate). Knocked down tonight's 5x4' @ 1.12, 1.12, 1.11, 1.15, 1.18. Combined dread/excitement about final week testing next week before transitioning into 70.3 plan for Quassy. As March comes to a close, I'm already up about 260 bike miles from last year, and just posted biggest recorded run month of my life with 121, up 77 miles from last year 1st qtr totals ~ even though I was in run jail for most of January...

Betsy Kantor

@Derrick-I hear ya on the 'nice not to have to come home to hard workout and 9:30 dinner'. I hate those hard bikes in the PM!

As usual, I only had 45' this am before heading out at 0600:
4x4'@1.11,1.12,1.12,1.13

2.5mi LSP run this evening-legs have really been feeling it this week. The first mile was downright painful.

Jeff Sullivan

Well the Gorilla got me Tues....only managed 2 x 12...then a short 20' @ TRP.....wed was still feeling tired but managed 60' @ TRP.....thurs went well 5x4 @ 1.09, 1.10, 1.11, 1.10, 1.11 + 30' TRP....swim tonite and hopefully outside for a cold sat ride/run

Phil Mills

Squeezed in an hour on the trainer last night, finishing up around 11pm. I just started re-incorporating intervals, vo2 set done earlier this week. Last night I was going to try for 8' of ftp work and see how the body respond. Here's what transpired:

25'@ 1.00
11'@ .85
I wanted to keep going on the ftp set, but calf cramping shut that down.

Derrek Sanks

I wanted to put this question out to the group for your feedback. My Triathlon Season Roadmap has me jumping into Week 12 of the HIM plan next week, which is also a test week. So my dilemma as I transition to HIM training and outside riding is should I test on the trainer with my road bike as I've done all OS or do I test outside on my road bike to get my "outside" FTP or do I test on my Tri Bike outside or on the trainer. Btw, I haven't used my tri bike since July 2015. My HIM is June 5th. Thanks and let me know if there's a better forum for this question.

scott dinhofer

@Derrek

where will you be doing most of your hard interval work during the beginning build of your HIM? I do my long rides outside and my short hard intervals on the drainer.

some things to think about:

• What happens to your FTP when you move outside on the same bike? (Most go up 10watts - 10%)
• What happens to your FTP when you move to a Tri bike from a road bike? (mine go down 10 or so watts)
• so, to me, going outsdie on the tri bike is roughly the same FTP as indoors on the road bike... makes no difference, and I don't worry about running into cars, people or traffic lights!

Derrek Sanks

Thanks Scott. I'm like you, long rides outside and short hard intervals on the drainer. I've had my power meter (Vectors S2 for ~10 months so I don't have data to compare FTP between bikes/indoors/outdoors. It would be interesting to test road bike indoors just to know how much my FTP increased over the OS. Then test again outdoors in a couple weeks?

William Jenks

I got on the bike last night and during warmup I thought this was going to be a bad day. Turned out that it was just one of those days that hurt but I could manage. Did the 5 x 4' all with a total spread of only 1 W between all five...at IF = 1.12 Felt good.

I am still being careful about ramping up my run too fast from the achilles incident, so the brick was trivial.

Trent Prough

@Derrek-- test on the tri-bike outside if that's the training you will most likely be doing from there on up to the race so you'll know correct power for the race.

Trying to shake the virus that has me coughing up a lung on all my workouts but trying to manage. Legs are there to provide power and pace but the lungs are just hanging on for dear life. Keep up all the good WORK everyone it'll pay huge dividends in the upcoming races.

Mark Lane

     Saturday bike done: EN 25' WU+ 15' @ .99, 5' E, 10 X 1'(1') @ 1.14, 1.16, 1.14, 1.20, 1.20, 1.19, 1.20, 1.22, 1.21, 1.26, 5' E, 12' @ .88, +CD=90' Good workout.

     Brick Run

Betsy Kantor

Saturday bike done-full 90': 1x20' @ 1.01, 1x12@.85, 1x15' (100% aero)@.86, 1x12' (100% aero)@ .9. Followed by 50' LSP run-legs felt sooooo much better than the last two evenings 2mi runs.

Looking forward to some run speed work tomorrow!

Gonzalo Canteros Paz

Saturday bike done, but with a few changes and reduced to 1 hour . Fatigue caught up with me . Must be that ATL over 100 for more than 1 week now...
Did 12 + 8 + 8 + 4 @ 1.01/1.0/1.0/0.99 , all of them with 4' spinning in the middle as recovery
https://connect.garmin.com/modern/activity/1109231087

Brick run afterwards of 5 miles but divided in 4+1

Derrek Sanks

@Trent, good point. Thanks.

I wanted to change up a little with the Saturday workout but now my legs are paying for it. I did a Trainer Road workout (Mount Goode+2 from their 40K TT plan) which consisted of 3x18'(3')@.95/.99/.97. First two intervals were manageable but the third took some deep digging after the halfway point. I was able to convince my mind that my legs they had more in them. My results were IF .95, .99, .96. Followed with a 6 mile brick run.

William Jenks

Ended up having to switch Sat and Sun and I rode outside today. Spring in Iowanotoriously windy, and today was no exception. Good strong ride with an appropriate overall IF, but because of the conditions, it wasn't a strictly interval type ride. Back to the highly metered grindstone on Tuesday. :-)

Phil Mills

I was only half successful with this weekend'so bike wkos. Sick kiddos and a mad rush packing for a two week trip to FL has life pretty hectic. I missed yesterday'so wko, but squeezed in a late 2 hr ABP Ride on the trainer.

4x20'@ .85