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16/17 DOS Week 9 Bike Thread

Mark MaurerMark Maurer
in General Training Discussions
Hi Boys and Girls, It looks like you all threw down some good tests last week and got a little taste of the new numbers on Saturday. This week things get a little longer though it might feel like a lot longer with your new and shiny numbers. Remember it's OK to go at these a little below 100% of FTP or FTHR. The plan calls for 95-100%. I often start out a little on the low side so that I can make sure I hit the last one at or slightly above 100%. It's the same strategy I use when racing so I practice it in my workouts so that it's just second nature. 
Here's a song that will hopefully get your legs pumping https://www.youtube.com/watch?v=ov4epAJRPMw

Comments

  • Mark LaneMark Lane
    Pressed for time today, did 3x10' instead of 3x12', still a good workout. .99, .99, .98. Didn't get the run in either.
  • Scott RenickScott Renick
    What I call "2' Tuesdays" suck...I can't get my HR to recover in that amount of time between intervals, especially today with 2x20'.  I got the work done but needed some extra recovery time.
  • Shaughn SimmonsShaughn Simmons
    @Mark Lane - good wisdom!
    @Scott Renick - 2X20s are arguably the toughest sets to pull off.  I say take the recovery you need in between then pat yourself on the back for getting these done!  They are not for the weak at heart.  Nice work!

    Early morning V02 intervals for me:  https://www.strava.com/activities/850396382

    The coffee is good now!

    SS
  • Rafe ArmstrongRafe Armstrong
    Felt strong on the bike this morning.  Good warm up then hit the 2x20's hard and was able to essentially hold the same watts that I tested for my max effort on the first test several weeks ago.  That felt good!
  • Shaughn SimmonsShaughn Simmons
    @Rafe Armstrong - 2X20s are only for real men!  Boom baby!

    I found my dark place early this morning with some FTP interval work: https://www.strava.com/activities/851540344/laps

    SS
  • Mark MaurerMark Maurer
    @ ML, 3X10 is still a lot of work. Good job.
    @ SR, That's the first thing that Coach Rich says to do to get the work done. Well done. 
    @ SS, Dude, you're easy stuff is my new FTP! Boom!!
    @ RA, That felt good? Man you're sick (in a good way  :D) Keep it up.

    I did my bike test today after work. I have a love hate relationship with these tests. I cranked up the bike test on Trainer Road to 110% and got to work. The Vo2 portion was hard for the last 90 seconds but I increased that from 261 to 281. After the 10 minute recovery I hit the FTP cycle at about 240 watts and kept bumping the resistance up every couple of minutes ending in the mid-250s on TR. My NP for the 20 minutes was 244 for a FTP of 232 which is a 12 watt bump over the start of the OS. I was hoping for at least a 10 watt bump so I'll take it and move forward. 
  • Mark LaneMark Lane

    Yall are killing it!

    Thur. VO2 done 2X12 30(30) 1st set IF target 1.2, 2nd 1.25. Run done as a brick.

  • Shaughn SimmonsShaughn Simmons
    @Mark Maurer - I'm gonna have to agree with Mark Lane - You killed the Gorilla!  Well deserved/earned increase!

    Nice work "Mark Lane"!

    Some Z2/recovery intervals for me this morning: https://www.strava.com/activities/852650366

    Nice work all!

    SS

  • jimmy augustinejimmy augustine
    still alive and kicking. love the 30/30's. It is the FTP on (2)'s that i struggle the most with.
    I was able to get a couple of easy jogs in this week. I feel like a buffalo in running shoes but you gotta start somewhere! Also a couple of swims. Again, not pretty but the second was meaningfully easier than the first.
    Talking with coach R about what to do about Galveston 70.3 on april 2. just don't know if I can put together run fitness in 8 weeks. even moderate run fitness or if it is better to just stick with the OS work till the end and aim for buffalo springs in june as the first race of the year.
    I like the bike course in galveston. It is a drag strip. straight, flat and good pavement. It would be kinda fun to see what all this bike work would produce even if the run was sketchy. dunno.
  • Mark LaneMark Lane
    Did a much better job fueling today, never felt "bonky", and not starving when done. All intervals ended up being .97. Run done as a brick.
  • Shaughn SimmonsShaughn Simmons
    @jimmy augustine 6 weeks of fitness building time before Galveston in 8 weeks is alot of time IMO to show up, have some fun, call it a long training day and move forward with your season..... go for it!

    Some Saturday FTP interval work for me: https://www.strava.com/activities/854981970

    SS

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