2016/17 NOS Week 9 Bike Thread - Make it Count
Welcome to the week 9 bike thread! I have to get this out today, because I will be off the grid for the next week. I won't have any opportunity to ride the bike this week, but I am going to try and get in some runs. There may even be some open water swim opportunities. Coach Patrick just published a podcast called "Handling Holiday Workouts". I recommend you check it out.
For those of you that have a normal wko week ahead, the message from the coaches is to make them count. "You only have 6x intervals sessions, 6 x VO2 sessions, and 6 x long rides to achieve your OS goals. Make each session count!". In my case, it will be 5 next week.
Also, enjoy the new FTP/Vo2 interval targets!
I want to wish everyone a Merry Christmas, Happy Hanukkah or Happy Holiday!
Comments
Completed my workout this morning. Some of the conversation in last week's thread got into my head, and I'm tweaking the dial juuuust a little bit. I'm including some anaerobic capacity intervals at 130% and 140% to Tues ride. I'm also adding some neuromuscular power bursts to the Thurs and Sat rides. These chicken legs need more strength!
I find the 30/30s much easier to do than the Z4 intervals. Why is that? I really struggle to hold the 170W for 12-15 min, but hit 220W on the 30 with no problem.
I also noticed I did not hit either one of my Coach's targets on the Heads or Tails spreadsheet. I was pretty pleased with my progress, but that made me feel a little lame. Thoughts?
That ride hurt me, as have others have over the past ten days.
I did the first two 12-minute sets at 100% FTP, but had to do the third at 93%. My legs felt heavy as soon as I started, and things never got better. My FTP is at an all-time high of 258, but I find that I am having a hard time doing these workouts. Nevertheless, I know that I am getting stronger as I am achieving a high heart-rate.
Also, I can tell that my run is getting much better, but I wonder if my run gains are coming at the expense of my cycling.
I took my bike to the mechanic today, I'm hoping that newly greased bearings in the crankset and re-positining my bike on the trainer will give me some incremental efficiency. (Also, I am half-hoping that the mechanic will find that there was some mechanical issue that has been causing my plateau in power output.)
Looking forward to how the runs will feel at my new, faster pace.
@Ellen, Do not feel discouraged about not hitting the Heads or Tails projections yet. They are for the end of the OS, and are usually pretty robust goals for the most part. Don't get discouraged, and take your gains so far as the positives you have earned. I also can do the 30/30s with less perceived effort than the longer Z4 work. As a result, I usually go with the advanced plan to ramp up the workout for the Thursday bike sessions.
I echo everyone else's pain level with this workout. I did the 3x12' (2') z4 work, but it hurt a lot during the last 12' session. Those 2 min rest periods are barely enough rest after the FTP bump of 14 watts I was able to hit. I did get 1.0 IF for each, but left little in the tank. The z3 work at the end in trainer road was a struggle. Did ok for the first 8' Z3, but went low for the last Z3.
Way to push through the pain everyone!
I'll have to remember to calibrate between sets.
@Ed - thanks for the words of encouragement. I didn't realize those numbers were for the entire 14 weeks - I feel better now
I might be able to bump my power up 10 more watts - I'm on it! Pretty thrilled with how far my run has come in these past 8 weeks - anything else will just be icing on the cake.
Off to Boone, NC - hope to get some hill work in on the bike (if the weather cooperates!)
As we go through these "painful" workouts, just think about the end results...you will be stronger/faster this race season. As Brian mentioned above, make each session count!
Side note: Someone posted a race report of the pro-triathlete, Lionel Sanders, to the main EN page a couple of week ago. I checked out his blog, which is packed with good info: https://lsanderstri.com/. If anyone is interested, I recommend reading it. I started from the beginning and it took me about two weeks to read it all, off and on. It was very motivating to read about how triathlon basically saved his life from the drug addiction that was ruining it. Now he is holding 320w, 4.4w/kg over 112mi, then running a marathon at 6:20min/mi pace. He finished IM Arizona in 7:44...just crazy.
Keep up the good work everyone
Did the VO2 Max intervals today. The Thursday set was much easier than Tuesday's. Finished everything at the targeted power levels and without my HR racing to a high level towards the end.
Also, got my old "trainer bike" back last night from the mechanic. First time it has been serviced in three years. Had the bearings re-greased and derailers readjusted. But, there were no mechanical issues that would explain Tuesday's beat-down.
Also, I re-mounted my bike on to the Wahoo Kickr and used a level to ensure it was seated properly.
Hopefully, I will be able to finish all of Saturday's intervals at the prescribed power levels.
Good luck everyone!
I got the 30/30's done this morning, no issues. I was probably a bit below target, by about 5 watts on some of them, but felt ok doing it (better than Tuesday).
Great job everyone!
I was looking ahead at the training plan the other day and think I got a different workout stuck in my head. Did 2x16 30"/30" instead of 12s. I'll take it though, as it felt good. Most between 1.15 and 1.25, and the last one at 1.61. Was complentating taking a nap on the carpet when I got home from work, but got after it, and glad I did. Good times!!
@Mark - I agree that these 30/30s are easier to complete than the 4 x 5 last year. I have the same hope. Since I can handle it, I also did the advanced 2 x 16 rather than the intermediate 2 x 12, hoping it will help build the ceiling a little better - https://www.strava.com/activities/815162265.
Great work everyone getting the work in!
I completed Thursday's VO2Max workout mid-morning and all went well. I actually look forward to the bike workouts.
Let's keep up the strong, consistent work everyone.
4x3'@ 1.08, 1.10, 1.10, 1.10
7'@.85
No kidding! Nothing like, increasing your FTP, Holiday food (and drink), and going straight into 2 x 20'!! First workout so far I couldn't quite make.
Wow, 2x 20's are painful at any point, much less right after new FTP bump. And Phils 3' Vo2 work just makes my head hurt thinking about them. Excellent work folks.
I did the trainer road 2 x (16 x 30/30's ) and was paying the piper once again for the ftp bump I 'earned'. Definitely harder to hit the numbers, but I did.
One question, EN plans say Z5 low (110%), but trainer road is plotting Z5 high (120%) for the 30' of ON work. I have been doing the trainer road numbers, but wonder if I am over-cooking the legs based on the plan coaches have set.
Finished the Saturday Intermediate set. I am happy to say that I finished all the intervals at the prescribed power levels. Feeling relieved, as I had to dial down the power the previous two Saturday rides during the final 100% set. Despite my participation in the EN holiday run challenge, I opted to rest yesterday. Also, I have been focused on eating well and getting enough sleep this week. I think the extra day of rest, plus better nutrition helped. Nevertheless, I am wary to draw too many conclusions after the past two Saturday beat-downs.
Hope everyone else saw progress today.
@Patrick - great job getting it done! And everyone else that hits this one all the way, especially after the 2x20's and 30/30's this week. Huge.
Happy New Years everyone! Stay safe out there - they say tomorrow morning is the most dangerous time to be on the road.
My legs were not ready Tuesday for the 3x12 at my new FTP; .91, .95, and .96, and I struggled hard for those numbers. Since I was able to increase throughout perhaps I should have warmed up longer.
I broke out my TT bike for the first time in 8 months and took it outside for Tuesday and Saturday. Good news is that RPE and HR numbers line up with power numbers from powertap and Kickr.
The 2 x (10 x30/30) were challenging but doable. And today 2x18's were very tough, I pushed hard for .96 and .96, followed by 20 minutes at Zone 3, all intervals in aero (its a start!). The hour masters swim pre-ride might have lowered my power a bit but I needed it.
Overall a good week of work-
@Ashton @Peter, recover well and crush the next workout.
Saturday's work is done! Since I'm not back to running yet due to a strained hamstring, I was well rested for this workout. I felt great at the start and pushed the watts on the last two. Intervals were at 1.0, 1.0, 1.02, 1.02. Tomorrow is another bike workout for me (since I'm not running).
Happy New Year Everyone!
Got my 2x18's done today. Ouch that hurt... 1.03 and .96. I was using Sufferfest Video Hell Hath no Fury video, and the Sufferfest App. Didn't realize the first 18' was going to be so far over target. Really cooked me for the second set, but I suffered through it. As I missed the interval wko earlier this week being ill, this wko was an awesome way to try on the new FTP! Great Job everyone!