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16-17 DOS Bike Thread

Mark MaurerMark Maurer
in General Training Discussions

Greetings everyone. Well we made it through Christmas and next up is New Year's. For some of us that means more company, parties, or travel. If that's the case, get the workouts done as best you can. As Scott said in the run thread, you might want to take a little time to reflect on the year and what goals you have for next year. Remember that we're building the foundation for all of our subsequent training next year. Building a good foundation now will enable us to build a big haus next year. 

The volume and intensity of the bike doesn't change much this week. If it seems like the intervals are getting too easy for you then you might want to re-test this week or next. You can always substitute a bike test for a FTP workout. 

And now the song of the week. https://www.youtube.com/watch?v=o3W5ngVTtRE

Comments

  • Rafe ArmstrongRafe Armstrong
    I have gone pretty hard the last 2 weeks pushing the workouts a little over the Rx zones due to feeling strong so I didn't mind taking the weekend easy with no hard biking. Just some easy spinning. Ready to hit it hard in the am
  • Mark LaneMark Lane
         Got the Tues. bike done. 3x9's all at .97. Run done as a brick, only got 2 mi. in due to time-back to work for me today.
  • Scott GiljumScott Giljum
    Morning all! I was up this morning and got in the 3x11 followed by a 4.5 brick run. After that my legs are a bit cooked. I have started to play a bit with the bike intervals by working in bigger gears vs higher cadence and then changing back. The FTP intervals continue to hurt, which would seem to indicate I am still working towards the ceiling (vs the roof raising of the z5 work). I can tell we've been at this a bit longer too because the mental game is becoming more important as the ugh factor continues to grow for me for the Tuesday and Saturday rides. Good luck today gang!
  • Rafe ArmstrongRafe Armstrong
    Strong bike for me this morning. Since I had to miss the longer ride Saturday, I upped the intervals this morning. Good warm up then 3x15min + 1x5min all on 2-3min RI done @IF of 1.03, 1.04, 1.03, 1.04. Don't know why but I have always loved threshold intervals done on the trainer with loud music blasting and using my Rock My Run app to play sound tracks that I can control the cadence exactly where I want it and slightly speed it up or slow it down to get the exact watts I need.
  • Scott GiljumScott Giljum
    Happy Thursday everyone! Can you believe we have been going for almost a month already? I know my legs can! Today I did the 12x30 second intervals times 2. My legs were certainly heavier and it took longer to feel like I was getting going. I am super glad right now that I did NOT change the interval time up to 1 minute as that might have been a bridge too far, or at least put me deeper in a hole than I would have wanted. I followed it up with a quick brick run. The run was ok, though the 20-30 mph winds were less than fun. Good luck all!
  • Rafe ArmstrongRafe Armstrong
    Had a great bike this morning. Changed it up just for some variety and did 15x1min on/1min off with IF ranging from 1.22-1.29 and rest intervals@0.66-0.69
    Felt strong today.
  • Mark LaneMark Lane

         Thur. bike done:  ms1 10x30/30 all in the 270's, ms2 10x30/30 in the 290's with a few over 300. Felt pretty good, could've gone harder. Run done as a brick.

     

         Sat. bike:  2x6 at .98 and .99.  3x8 at 1.0, .99, and .97. Run done as a brick.

     

         Happy New Year all, hard to believe it's 2017!

        

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