2016/17 NOS Week 3 Bike Thread - What motivates you?
The bike work outs in weeks 3 are the same format, but the work is a little longer than last week. Tuesday’s and Saturday’s are a little longer and there are a few more 30/30s on Thursday. Remember to pace yourself, and don’t go from hero to zero. It’s great to see a few of you have already realized bumps. Let’ try to keep it rolling.
I’d love to hear what you all are listening too or watching. I have a play list that I keep adding to with songs that motivate me. What are you listening to? I’ve heard some comments on people watching Netflix. What you are watching? Also, if you’re lucky enough to get outside, where is your go to place to do the intervals?
Looking forward to learning from all of your posts as we have a great group here doing a great job of sharing knowledge
Comments
@Patrick - Yes. It is IF (Intensity Factor). IF is the ratio of the normalized power to your functional threshold power. So NP/FTP.
For the 30/30s on Thursday, the intervals are to short to calculate NP, so we use average power.
@Patrick - To add to what Brian said. There is a range for z4 work 95-100% of FTP and 30/30's are done at low z5 or 110% of FTP using IF is a nice quick way to report the work being done. If you are hitting mid zone 4 then you are fine. You just don't want to hit 1.02 or 1.04 on the first set and then not be able to get the last one done in the 95-100 range.
Not specifically directed at Patrick but for all early on with the shorter work intervals you can overachieve but as the weeks mount and the fatigue builds this will become more difficult. Watch your down stream workouts, check your resting HR when you wake to ensure you are not pushing yourself in to a position of overtraining.
I'm in the middle of Burn Notice season 6. Don't have anything in the queue after I finish season 7 in a couple of weeks.
Today's workout was cut a few minutes short (got the main sets in).
40 Minutes
TSS - 47.5
IF - .87
NP - 138
Pw - 128
Target - 133
Kj - 292
if I just start. If I don't then I feel miserable for not going.
Ride 66 Minutes
TSS 82.5
IF .82
Avg HR 126 Z4
Did the run this morning and rode at lunch. Don't know if that's kosher, but the day required it. On to the run tomorrow.
I didn't have much motivation either, but got it done. Only rode 45 min due to time constraints. I'll run in a bit while my daughter is at soccer practice.
new ftp yesterday
2x20'@253w (6'), x .95 = 240w, up from 220w week1, +9%
i only ride outside and my ftp workouts are always 2x20', i like simple workouts
Arnold,
I'm curious, did you have a long layoff prior to the OS or a sub par test in week 1 as 9% is a huge over two weeks.
Nice work. Back a few years ago EN used to have a 2X20'(2') test where you just included the whole 42 minutes. Not saying you want to change test part way through but just what we used to do. 2X20 is a tough workout just watch that you are recovering from the workout. Enjoy the new numbers.
2x12' @ 1.02 & 1.05
5'@Z3
It's been tough balancing body comp while fueling workouts properly. The insult diet game plan is quite a motivator here. Surprisingly, I it came together well today to support a solid bike w/o fading.
Gordon
I turned 65 this year, i went on medicare on 8/1/16
when I was in Antarctica back in February/March, I decided to do something a little more athletic if i could. first I trained to climb Mt Rainier which I then Summited in early May, I then went on to train and climb the some 18k-20k mountains in Ecuador in june, then I went to Jackson hole in august and summitted The Grand Teton by the upper exum route, plus some other technical alpine climbs. i am thinking about Denali in june, (i am not sure i can suffer that much any more). my climbing progressed throughout the year
anyway, when I got back from WY in August I thought I would try triathlon again, (i had raced off and on from 1984 to 2002 or so, I'm not sure exactly when i had to stop,) even though I had not run in over 12 years, I started biking on 8/28 (ftp 190) , and running on 9/16, i started biking by just doing 2x20' a couple of times a week, i think i now have done about 21 ftp workouts. my biking is coming along ok, my running is a work in progress, i am not swimming yet.
i haven't signed up for any races - i am waiting to see how the 14 week OS works out
I did the bike workout last night after I got home from physical therapy. The 2 min recoveries were tough. I flailed the third set from a power standpoint, but I was able to keep my heart rate elevated and finish the set. The 8 minute ABP (Z3) started rough, but I got a second wind for the second half.
Ended up with 3 X 11' @ 103%, 103% and 90%. I will definitely pace these petter next week and be more mentally prepared.
I have a playlist that I have been listening to, but I've listened to the playlist so much, I think it's losing it's effect. I used to watch ITU races on the Ipad, so I may start doing that as well.
@Arnold - Holy cow! That sounds awesome! (FTP bump and mountain climbing)
@ Phil - Way to get it done!
Great work, all!
@ Derreck - This should vary from person to person. The interval should be done at the best effort you can hold consistently across all of the intervals. If you can do higher and still be consistent then do it. The main thing is that they are consistent. If you can't hold them, then it's too hard.
@Derrek - Sorry for mispelling
@Duaune - Watts for sure!
@Brian, no problem. Thanks for the guidance.
@Phil, I liked the 5x4' @1.10 from last year too. I wonder why they changed.
@ Duane, most certainly the Watts! You will need to upgrade the computer to deal with all your POWER!
I feel like this week is going well, had less trouble this week hitting all the 30s on and made it through most of the Z3, today I ran out of time, not legs.
30/30 vo2max workout
I just go somewhat hard, and I am trying both easier gears and higher cadence (70-80rpm) and bigger gears with lower cadence (60-70rpm)
I am getting higher power with easier gears and higher cadence (70-80rpm for 30" ave)
warm up:
10' easy, then
22' @ 90% ftp
main set:
set 1 - (289w-309w) - ave - 296w/240ftp = +23%
set 2 - (304w-335w) - ave - 313w/240ftp = +30%
weather was perfect for riding @ 7am (cooler temps make the intervals easier) - about 57 deg when I started warming up
I was doing 5x5' (5') @ 260w-270w, so the 30/30's are much easier - so higher watts
I found the 30/30s to be pretty challenging, but I managed to average 121% for both sets. Of course, the erg mode in Trainer Road makes you stay pretty consistent. I also think the 5 X 4' at @110 were more challenging, but these are getting harder as they add more each week. I peaked ahead to week nine and see that advanced has 2 sets of 16. Assuming the FTP will be higher, that is going to be tough!
I also had Zwift open on my laptop, so I was playing games trying to catch people on the intervals that passed me during recovery. I added a little techno to my play list and that helped change things up a bit. I am getting sick of the same songs.