2016/17 NOS Week 13 Bike Thread - Knowledge Gained
Welcome to the week 13 bike thread of the 2016/2017 November OutSeason bike thread. The workouts this week are basically the same as last week's with a little bit of variation on the Tuesday intervals. This is the last full week of work on the bike before we test next week.
There is a great video / podcast from Coach P. One of the key topics he discusses is changing the focus (for a lot of you) on improving the "far". Take a look (or listen) when you get a chance.
It would be great if you all will continue to post on the challenges, successes and questions regarding your workouts this week. Also, take a moment to share what you learned. I know we joked about the gorilla quite a bit, but there seemed to be a theme that getting over the mental challenge of the interval will take care of the physical challenge. In other words, your capable of more than what the mind wants you to believe. I recall many of you giving examples of overcoming the mental challenges to meet the physical demands of a hard interval.
Good luck and have Fun!
There is a great video / podcast from Coach P. One of the key topics he discusses is changing the focus (for a lot of you) on improving the "far". Take a look (or listen) when you get a chance.
It would be great if you all will continue to post on the challenges, successes and questions regarding your workouts this week. Also, take a moment to share what you learned. I know we joked about the gorilla quite a bit, but there seemed to be a theme that getting over the mental challenge of the interval will take care of the physical challenge. In other words, your capable of more than what the mind wants you to believe. I recall many of you giving examples of overcoming the mental challenges to meet the physical demands of a hard interval.
Good luck and have Fun!
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My FTP only moved up slightly on my last test at week 8. I am hoping to get a few more points before I transition into swim camp.
Since this was only a 75-minute ride, I consumed about 350 calories. A powerbar and coffee at 5 am - 15minutes beforehand. Then a bottle of diluted electrolyte drink. Also, took a small amount of gel to motivate me for the last interval.
I know that I should have sufficient glycogen reserves to get through this ride without additional calories. However, I found that I struggled earlier in the OS if I rolled out of bed and then directly got on the bike. I'm not sure if the early hour makes me want to consume calories or because these rides get intense so quickly. Honestly, I am new to all this and just expirementing with nutrition for these workouts.
Hope everyone has a good ride today.
It took several minutes to decide whether to workout this AM or PM. Figured I would feel mentally drained by this PM so I knocked it out this AM. Actually, the workout knocked me out! I'm dealing with two very sore quads right now...they have never been this sore in the past. Maybe I should have ran to help flush out the lactic acid. Anyway, I did the best I could knowing I was still carrying fatigue from Saturday's workout. The 3x15' intervals were 1.0, .96, .91. I know the third interval would be too tough to hit FTP, so I focused on .93-.94. There will be no sitting at the office today. Hopefully my quads will feel better after tonight's run.
Hope everyone have a good workout.
@Brian - here is what tricks I have used:
- the motivation from this group is a real thing. Helps knowing others are out there doing the same crazy stuff
- I try to picture myself in a race, riding strong, passing others. Dorky, but it works
- I think about all the injuries I have overcome to become strong again. Works every time!
- Last resort - I make my husband start doing cheers on the sidelines
18'@ .97
12'@ .97
10'@ .96
The gorilla is officially lights out for the night.
Things learned:
- I can always go longer and harder than I think I can
- There is always something left in the tank
- Focus is a trained skill.
So if you are not familiar with the mountain climb on Zwift... One side is longer but not as steep. I did that first. Then there is an add on to go up to the radio tower. I did that second. Then I recovered for a bot to go all the way down the back side and then up. The back side is very steep. I was over an hour in at that point and it was pretty tough. So the three sections ended up @:
26:24 @ 1:01 (Front Side)
06:36 @ .97 (Tower)
18:46 @ .96 (back side)
Things I learned:
- I am very motivated by this group dynamic and having some accountability with posting my experiences
- Consistency is very beneficial and inconsistency requires adjusting targets
- Nutrition is just as important with and hour long intense workout as the longer ones.
Agree with Bill - Brian - Zwift looks like an interesting alternative to intervals.
Hope everyone has a good ride and that we all get a healthy bump up in our FTP next week.
Adding my "things I learned"
- Engaging in the OS Forums keeps you motivated and accountable....it should be highly encouraged for all.
- Don't follow the training plan into a brick wall. Everyone absorbs/recovers from intense workouts differently and you must monitor your own fatigue levels and take recovery days as needed.
- Work works and hard work works even better. The harder you work in the OS the more improvements you'll see this spring/summer.
8x1'@ 1.15 average
8x1'@ 1.20 average
Feeling pretty wiped out afterwards, part from the hard effort and part from yesterday's -500 calorie deficit.
@Bill McKinney - I believe you get a free 7 day trial. I really think we could do some fun things as a team/club online.
@Phil Mills - Well done - Anyone would feel wiped out after that!
@Sabra Gonzalez - Breathe! I know there was somewhere I used to do that and someone would tell me to breathe. maybe yoga.... I've been trying to use @Phil Mills breathing tricks to keep my HR down. It works, but I have to remember to do it.
@Patrick Marsh - Well done at 127%
Going to get mine done a couple of hours. I think I may go have a coffee....
Another thing I have learned this OS:
The run has a significant, positive impact on bike fitness. My bike HR has gone through the roof (+10 bpm) since I've been in run jail.
t - 3:21, spd - 20.65, np - 183w, tss - 196, if - .762, ftp - 240w, hr- 137 average,only 7 additional minutes off bike for stop lights and nature break
very windy today- used zipp 303's - no issues
Carried and drank 3 water bottles @ 440 calories and 400 mg sodium each bottle, plus 2 salt stick tabs per hour (400 mg) for a total of 800 mg sodium per hour
used only liquid nutrition - I did have 6 power gels on board - but didn't use them
per my sweat tests I am losing 1 to 2 lbs per hour depending on temperature- today was up to 80 deg during ride - so somewhat warm
Sodium loss is therefor @ 300 to 600 mg per hour/lb or approx 600 to 1200mg+ total per hour
I replaced approx 800 mg per hour of sodium
i felt strong today and not energy or sodium limited -
and felt fine after ride
I would have liked more to drink - so I will use bigger bottles on next ride - and maybe carry a 4th bottle if I ride 70+
How long (time and miles) do I need to ride for 70.3?
is 60 enough? or is 70 enough?
i went through 56 miles today in 2:41 (I am 65+) even with strong headwinds
a good ride today
riding long again on Sunday
@Arnold, check out the EN HIM training plan, I think you build up to 4-5 hour rides. The plan uses times. That was a great ride.
@Brian, it took my computer a few days to update. Luckily I can use the TR app on my Samsung smart phone.
I love being part of EN team
ive got to get serous with weight loss.
Im getting used to the aero bars
Even though I'm still an elephant among cheetahs I'm a faster and stronger elephant.
After 18 weeks I'm ready for some racing.
Thanks Derek and everyone for the encouragement and insight.
Bike: LongWU: 20' to 30' @ Zone 1.
MS1:4 x 10' (5') @ Zone 4, 10' Easy.
MS2: 5 x 15' (2') @ Zone 3.
MS3: Remainder @ Zone 2 to Zone 3, in the aerobars, practicing steady riding: no surges, constant power, etc.
Lot of monsters in this group aka (Gorilla Slayers) You guys are coming to the end of you OS and exiting with a very high fitness level positioning you well for entry into the spring season! Congratulations!
Work travel/stress this week. Made it home Wed night, got on the bike last evening, it sucked:
https://www.strava.com/activities/845432548
KMF!
I maintained a very cadence during the 100% FTP sets - ~100-105 RPM. Felt like I was making circles, and maintaining constant pressure through the full rotation, but wondering if 105 is too high. If I go faster, then I would start losing control but I am trying to keep my cadence high in the belief that I will be able to run better off the bike with fresher legs.
Moved up the power on the last two 10-minute sets to 102-104%. Since I felt better, I didn't take in a lot of extra calories. Just two sips of gel.
I'm at a personal all-time high FTP, but hoping to pick up a little more power before we finish the NOS.
Hope everyone had a good ride today.
My Saturday bike workout went surprisingly well. Legs felt great after the first interval. My power went up each interval and the fourth one was almost unbelievable...to the point where I wanted to stop and re-calibrate my PM. If my PM was accurate, my FTP just bumped up several points after a 3-4 week plateau. Hopefully, I can validate this during Tuesday's workout and have a great test on Thursday. The 4x15' were at .98, 1.01, 1.05, 1.11; then 2x7 both at .86
https://www.strava.com/activities/847370193
Yesterday limited for time in between 4 conference calls, I squeezed in a 3X16' FTP set: https://www.strava.com/activities/847473637
SS
2x6'@ 1.02 & 1.00
3x8'@ 1.01, .99 & 1.02
The last 8' set was brutal. I had to forgo movie watching (Ironman) for motivation and switch to AC/DC concert videos. Made all of the difference. Completed my first brick run in 6 weeks and actually felt like I was training again.
@Brian - Thanks for leading us through the last 13 weeks, much appreciated.