2016/17 NOS Week 7 Bike Thread - Reflect on the Work
Welcome the the week 7 bike thread! Take a moment to listen / watch this week's video / podcast, especially if you plan on traveling the week of 19-Dec. Coach P recommends pulling ahead week 8 testing into this week, if you will be travelling during week 8. Also, coaches notes for the week ask us to reflect on the changes you've seen in your physical and mental fitness and maybe share those with the team.
This weeks bike workouts are the same routine as the past few weeks. This will be the last week of the 3 X FTP intervals on Tuesday as there are longer 2 X FTP intervals in our future.
Enjoy!
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Good news is that we got a big slug of snow last weekend, so I'll be out on the nordic skis Friday morning! Hooray...ski season is here!
@Bill - those are the wkos that count the most, way to get it done!
@BH - thanks for setting up the weekly threads and leading!
Tues morning 5 X 5s for me: https://www.strava.com/activities/801220970
I'll be spending the rest of the day hiding under my desk now......
SS
BAM! Phoned that one in! Ha Ha - not really, but they went much better than expected. I was a bit intimidated by the 2 x 15' - turns out it wasn't that bad. I did take 3' between because my right arm/wrist is in a brace and I ride rollers, so the only time to drink, blow my nose and wipe my sweat was when I wasn't pedaling. That's what sucks about riding indoors - no snot rockets
This was a good confidence booster for the Power Test next week. Nice work everyone - reading about everyone's efforts definitely helps motivate.
Ellen
I only have one thought.....OUCH! Intervals 1 & 2 were manageable but the third one certainly tested my moxie. Glad to have this one complete.
In my opinion, this was the toughest wko since we started OS. Hopefully the dividends come next week when we test!
Nice work, TEAM!
Good early morning workout with the 3 x 13' intervals. Although, I think my legs could have used another day off, if not a full week of reduced intensity. The OS seems to have a steady upward trend rather than the traditional block periodization. Did I miss the rationale for no recovery weeks somewhere in the wiki? New training philosophy?
@Peter - nice hydration bottles in the beautiful pain cave!
@Ashton - actually the testing week is a recovery week. If you track/record daily and weekly TSS like I do via Training peaks, you'll note a much lower TSS load on testing week vs. the normal week given less volume planned. It may not seem like it on paper, but it is built into each testing week. That said, it is a guide and each of have different fitness levels, different stress loads from work/family and different needs, so you have to listen to your body at the end of the day and do what is needed to get rested and back on track.
SS
You guys have me pretty fired up to get out of work and do this wko! I was actually out of town most of last week, so I have not done a bike wko since last week.
@ Bill - Nice job getting them done. You basically did 30 minutes of hard work with only a 2 minute rest in the middle. Have fun skiing!new ftp today
today was my 27th 2x20' ftp ride since I started training at the end of august (plus all the vo2max w/o's), so I have been working hard too.
my ATL and CTL were both approx. 110 this am, my TSB was .2, my heart rate variability (HRV) score was 9 out of 10, so I was ready for a good ride if my legs weren't to sore
I decided to go out @ 270w+ and see if I could hold it. it was hard and my legs were sore
todays ride was 2x20' @ 275w(1), 274w(2), x .95 = 261w new ftp
using training peaks software, I also created a range over the entire 47' of both rides plus the rest interval between them which had a normalized power for the entire 47' range of 264w, a little higher then the calculated FTP
so to date during the OS my ftp has gone from 220w to 261w, +18.6%
@SS - thanks for putting the testing week in perspective. Now that I know, I will try to mentally take a break as well. I need to be more diligent with recording workouts in TP. I think I was expecting a recovery week once every 4 weeks rather than 8 weeks. Then I was expecting that recovery week to be lower volume and intensity. All good though. The plan gets thumbs up from many people much faster than myself, so I will keep telling my legs to "shut-up".
Arnold..that's freaking awesome! Work works!
Tonight was tough. Repeatedly seconds away from quitting about 2 minutes into 2nd 15; focused on speed entering the body, respecting my racing self, yada yada yada. Made it through, followed by 3 miles on the dread. Looking forward to testing on the bike next week! I don't think I've run tested in the 4+ years I've been with EN ~ my dirty little secret:o)
@ Mark and Bill - way to dig deep, put mind over matter and get those sets done!
3 X 12' for me this morning, suffered.... : https://www.strava.com/activities/802138304/overview
Have a great day all!
SS
The 3 X 13' was tough yesterday. I also had some computrainer / TrainerRoad connectivity issues in the second and third sets. Ended up having to close TR and restart it. It gives you the option to pick up where you left off, and that seemed to work.
Ended up with 102%, 101% and 97%. The ABP was 10'.
@SS nice work on the 3 X 12', especially after the 5 X 5' from yesterday. It's really hard to give in knowing you are leading with that example!
@ Arnold - Wow! That's great progress, but it should be expected with all the work you've done!
Great work, everyone!
@Arnold, Wow! That's a huge FTP bump!
@Brian, @Bill way to push through those FTP intervals
I managed my FTP workout better than expected. Again, the watts went up on each interval. For me the first interval is the hardest. I know if I can get through the first interval, I'll be ok. Not sure why, but its been a trend over the last few weeks. I'm tracking IF based on two FTPs, my Wk 1 FTP test and self-adjusted FTP: 1.06/.98; 1.08/1.0; 1.09/1.01. I hope next week's test validates my self-adjusted FTP.
Rookie question: I keep seeing people reference wkos by 1.03 or similar numbers. What are these figures and how are they reached?
Hope that helps. Keep up the hard work!
Watch a difference some rest makes.
2x15'@ 1.05 & 1.07
It was moderately hard, but not a huge suffer fest. Like Derrek, the 1st interval is usually the hardest for me.
Thanks for the lesson. By your fine explanation I'm presuming the goal is generally 1.0 or better. Can I assume that's true for the run as well?
This will be important for everyone to remember after we test next week and have a higher FTP.
Thursday's 3 x 13 30/30's are history. I bumped each set of 13 intervals by 2% in Trainer Road so the third interval was close to 290 watts for me. Needless to say....I was howling on the last 2 or 3 but worked through it.
I must be sick because I LOVE doing these! No doubt they are difficult but I seem to manage them a lot better than the 13' FTP intervals from earlier this week.
Great work everyone and only one more bike wko before our "recovery" week! Keep up the mojo!!TB
Keep up the great work.
@Derrek - agree with maximizing rest before the bike test. I plan to knock out the Sunday run as soon as possible as well to maximize my performance Tuesday. Expecting a small bump, but I want it to be as much as possible!