2016/17 NOS Week 10 Bike Thread - Looking Forward
Welcome to the 2016/17 NOS week 10 bike thread. This week's bike wkos look a lot more like the ones just prior to test week except there are a few more of those 30/30s. These are going to be tough, but there are only a few more weeks left, so make them count! Let's keep up the strong work! I just read through last weeks post (I was out of the country last week) and am very motivated by the work you all did.
Take a few minutes to listen to or watch this weeks video / podcast from Coach Rich on extending the bike time, especially if you have an early spring race.
I'm looking forward to jumping back into some normalcy now that I am home and the new year is starting.
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Happy new year everyone!
I kept a very high cadence (~100 rpm) and did well for the first 15 minutes of the first interval. After that, I had to focus completely. During the 2-minute break, I ate a gel. Then for the second set, I just focused on my breathing and cadence. Finished stronger than on the first. The last two 80% sets felt much easier, on a relative basis. But again I had to focus all of my attention on my breathing and cadence. Listened to a pod cast on the history of Germany and don't think I retained a single word...
This week, I went for high calorie, easy to digest foods. Previously, I have had coarse bread w peanut butter beforehand and then nothing but water on the bike. This week, I did the stinger waffle beforehand and a gel during. I think it made a difference.
I have struggled with these Tuesday workouts recently but felt better today.
Good luck everyone.
@Patrick M, my ongoing struggle trying to sort how to maximize the workout and what to eat. I've been going into most of my am workouts with a bottle of water and bottle of Gatorade. With the length of intervals and length of overall rides ticking up wondering if I need to feed that tank a bit to prevent the fade in back half of workouts.
Wow, I am not alone in this workout being one of my worst of the OS season. I hit 0.99 for the first 18mins, but just struggled to hold 0.95 for the second 18mins. I was toast, and did a recovery period for the first 8.5min z3, and even the second z3 was no where close to on point. I am attributing it somewhat to only getting 4 hrs sleep before the workout, due to crappy rotating shifts (evening shifts just ended last eve - hoorah!) Will get plenty more sleep before the Wed run, hopefully. My oldest son (6) just woke up sick all over the place, so the night may not go as smoothly as hoped.
Looking at some of the comments from last week and this week, I was wondering if you all had a chance to read the OutSeason PSA, by Al Truscott http://members.endurancenation.us/Forums/tabid/57/aft/22399/Default.aspx
The post is very valuable and really hits on a lot of the comments I see here. I recommend giving it a read if you have not already.
@Bill M. – Great that you got it done after the time off.@Patrick M. – Ha ha! I don’t know how people listen to podcast or watch TV while doing these wkos. Looks like you had a great wko!
@Patrick H. – 36 minutes of 98% and 96% looks like great work to me!
@Mike W. – I love seeing the creative ways everyone gets work done. It was smart to at least work in the spin class!
@Derrek S – The sets looked pretty close to me. I’d say you did great!
@Mark H – Great mental strength! I wish I would have read your post before my wko.
@Ed – well… That is tough with 4 hours a sleep and a monster wko like that! With the kids and shift changes, I am amazed at what you can get in. You are a great example of getting it done. Maybe too good…. Get some sleep!
@Leslie – I am curious on how and why you program the wkos in your Garmin. I think I may want to try that once I get back outside.
@David H – Feeling wasted after these wkos means you did it right!
Welcome back from the holidays and back to reality peeps!
Looking strong team, with a lot of work going on here!
Did 35 mile ride Monday with 60'@.88 and some short interval work this morning: https://www.strava.com/activities/820874472
I was out last week with family trying not to kill myself or anyone else and providing comic relief on the slopes at Wolf Creek CO.... glad to be back but feeling the week off from structured wkos....
SS
@Leslie - cool! I'm going to check into that this spring!
@Bill - That's what I was hoping would happen!
Turns out 14 is the magic number to crack me
Definitely felt 12, 13 & 14. Got it done though - still able to hit way above Z5 on these. Question for you guys:
I can hit the same power in a gear that has me pedaling 95 RPM, or a gear higher that puts me at 85 RPM. I know power is power, but do you think there is an advantage of one over the other? I was getting bored, so I did a little of each.
Ellen
@Ellen - I believe you picked the right approach, especially for these 30/30s.
With that said, the intervals were tough but I got through them. I've been running on about 6hrs of sleep over the last 2-3 days as my kids have been on a 2hr tag-team rotation waking me up at night. My mood has been down, neg thoughts, and did not want to post anything until I was feeling more positive and upbeat. I finally got some sleep last night, so hopefully my performance and recovery will improve.
Congrats to everyone completing Tues/Thurs sessions. They've been monster workouts with the new zones.
@Brian - Mark is right about creating and uploading workouts to your Garmin. You can also bluetooth the workout from your phone straight to your watch. After creating it in your Garmin account, pull up "workouts" on the Garmin phone app, click on the workout, and then click button in top right to send it to your watch.
Im preparing to shift out of the NOS into my 1/2 plan next week so I made some changes to this week. I did Saturdays 2x19 on Tuesday. It was very difficult, I couldnt push more than .97 for both despite my best efforts. But by contrast the 5 min z3 to finish up seemed easy.
Today I did my last round of 2x(10 30/30s) outside on my TT bike, in blustery cold conditions (for Texas lol). They felt amazing. Ive never felt so strong on my tri bike, I really enjoyed them.
And Saturday I set sail on a family cruise so the 3rd bike workout aint happening!
I have really enjoyed being a part of the NOS. I'm not sure where to go from here, I guess over to the spring 70.3 area? I'll keep watching this thread over the next month watching everyones struggles and successes. And really look forward to seeing yalls week 14 test results.
@Dave, good luck with your HIM training and race!
My Vo2Max workout consisted of 5x4'@110%. Solid workout and still getting use to the higher FTP...IOWs, getting used to suffering more!
It's great seeing everyone getting in their workouts in especially those with such busy/demanding work and/or family schedules.
Also, I have been having an issue with how my foot makes contact with my pedal and have developed some sensitivity on the outside of the ball of my foot. I can feel it when I run. Therefore, I will bring my old trainer bike and Wahoo Kickr to my bike mechanic to get a tune-up fitting. I believe it is an issue that can be solved with orthotic inserts. (As my fitter had put orthotics in my tri shoes for my TT bike.)
I am inspired by how all of you are pushing through adversity and getting back on the bike after falling. It is very motivational.
Good luck with tomorrow's big ride.
@Dave - Thanks and good luck! 2 questions - 1) What are the cruise destinations?
2) What half Ironman are you doing?
@Leslie and Ashton - glad you are safe, although I will admit your stories made me laugh.
I made it through the 2 X (18 X 30/30s) last night. @Ellen - Definitely found my cracking point after 12 or 13 they got really tough. I think I'm going to need to add a second fan! That little 3 minute Z3 at the end was not that easy as well, but you guys all very motivating!
- 10' wu
- 10' @ 85%
- 2 x 14' (5') @ 101%
- 2 x 7' (5') @ 101%
- 15' @ 85%
- 10' @ 85%
110' total...I'm tired, but will head out to ski this afternoon with my daughter instead of running. Big ski day tomorrow!
I am impressed with how everyone is just getting it done so consistently in week 10 here.........must be the result of a strong team captain leading the way!
Completed some tough Saturday Z3/Z4 intervals this morning here: https://www.strava.com/activities/824326515
Nice work all!
SS
Second week in a row without any major problems.Knocked out the brick run. However, it started snowing as I left so the roads were slippery. Ended up running about 20 seconds slower than TRP, however I was happy to have not slipped and gone down, given the conditions.
I bought a $15 fan a week ago. It made a big difference. The ride was more comfortable and the puddle under my bike was noticeably smaller this week.
I continued to consume a relatively lot of calories - probably around 550 calories across the bike and run. Drank two bottles of Accelerade (~360 calories) and about two ounces of Hammer gel from a flask (~160-200 calories). This seems like a lot, however my rides have felt better since I started taking down more calories. Could be that I am adjusting to the new workouts, or the calories - not sure which...
I will be traveling this whole week for work, so I won't have access to a bike for a proper workout. Hope I don't fall too far behind.
Good luck to everyone.