2017 JOS Wk2 Bike Thread - Get to work
Really great first week of work & testing under our belts! now it's tiime to get to work.
The important thing aside from doing the work is to be conscious of how hard you are working. By the end of your last set, do you have more? or was it REALLY hard. For those of you that are new to this, that is the sign of a good vs not so good test! It also creates the opportunity for working harder next week. Remember, the goal is to be doing your WKO where your Avg Watts are at 95-100% of FTP. If you are finding it easy(I hope not) or just difficult, this might be the cause for bumping your FTP and doing harder work. Remember, you are capable of much more than you beleive
harder work now = faster YOU in the race season!
Beyond the physical work, is the psychological work of pushing through the pain, this will help you oodles on race day!
Comments
QUESTION: I think the warm up / cool down is in addition to the main set, so the 60' cycling workout on Tuesday is actually a 1:35' workout (25' WU + 10' CD), correct?
The Tuesday bike is about 60 min TOTAL. The 3X 10 (2) main set is 36 minutes with a warm up & cool down on each end of that.
today i did saturday week 2, trying to do a harder tuesday ride since I missed saturday's ride while skiing. I also, only do the cool down as per program. Today, i actually knocked off ten minutes from the warm up and only did a 6 minute warmup, resulting in a 1:20 Wko..
very well done 3 sets at FTP, hoping this is a sign of my pre-os work starting to show up!
OS Wk2 Tuesday Ride done a day early. I'm attending a wedding this weekend, so Coach Patrick has me bumping up the workouts by a day.
Just cranked some tunes and got 'er done!!!
https://www.trainerroad.com/cycling/rides/4945624-2017-os-wk2-tue-beg
Way to get the work down early BTW. Gotta take full advantage of the food and drink of a wedding!!
Hit all the numbers and felt good afterwards.
Tuesday's bike in the books 3X6 .96; .96; .99. Finished with 2X5' @ .81 & .84. I felt quite tired from the 2nd test on the weekend but got up and completed the workout as prescribed.
I then took 2' to recover and completed 8' at Z3 and felt fine. Not sure if it was the work or nutrition but I nearly puked.
Here's the wko: https://www.strava.com/activities/834856270
My Tues morning was rough: https://www.strava.com/activities/834908140
But then again, if you wanna hang with this group.......
Workout done the 30/30's seemed to be not a smooth, that is my power was jumping around more than usual. Finished up with two short set 5' and 7' .82 and .83 to get in the hour.
I have a new and 2nd mantra for this year. 1st one, 'Just 5 more minutes'. When I'm done that's what I want to do on the bike, even easy work to help with the weight loss. I have a similar idea for the swim just 100M more, run is a different story. 2nd one 'Better than 1921'. This was my number for Lake Placid in 2015 and I want have better numbers (FTP, lower weight, and time than that guy).
The number is actually still on my bike which did not come out of the bike box until 4-5 months ago from that race.
I am a noob and I did the same thing! Oh well, carry on I suppose!
Here's how I mentally get through a threshold interval, and it is 90% mental. Let's say I have a 15 minute interval I am going after, my legs are not fresh from the week's cumulative fatigue, it is early in the morning and I know if it is going to get done it will have be at the beginning of the day.
First I warm up those large muscles well which includes 12 or more minutes at Z3 effort.
I drink well before and go in hydrated and I use a small bit of coffee before the Z4 intervals begins.
Then, as I begin the set, I don't think about 15 minutes, I focus in the first 5 minute block and mentally tell myself I can do 2 minutes, then 3, then only 2 minutes left to hit the 5. Once I hit the 5, I am feeling the work and I am mentally telling myself I need to get to the 10 minute mark. I am focused on form, cadence, and the number (for me 300 or better). Then I tell myself that when I get to 8:30 I only have 90 seconds to the 10 minute mark. I push through to 10 and tell myself I can to anything for 5 more minutes. I break the 5 minutes left down to 1 minute intervals. At this point, things are and should be tough. But I dig through it, I fight for each of those minutes, I arrive to 13:30 and get it done for the next 90 seconds and it is over.......
My point is, break it down to manageable pieces, mentally play tricks on your body by doing so, go in hydrated, use some caffeine if needed, and celebrate your accomplishment, then move forward to the next block....
Thursday threshold work early: https://www.strava.com/activities/837095832
https://www.strava.com/activities/837595277