JOS 2017 WK4 Bike Thread - Living without Limits
A paraphrase of Chrissy Wellington's 1st book.
Here we begin week 4, everyone getting used to the OS. The title of this thread does describe what we are doing continually in the OS. Every trainer ride, every run is the same theme, finding our limits and doing hard work at those levels and beyond. The key here is not just the physical work, but the mental challenge of learning to find your limits, or do an interval that you thought you couldn't.
We all place limits on ourselves, or allow others to do it for us. You Can't, I can't, that's not possible. How many times have we read a thread or started an interval we found difficult to get our arms around, but managed to find the mental fortitude to push through? The OS is as much about the mental training of disciplined execution as it is the physical work... Ride on!
Rule 6 - Free your mind & your leg's will follow!
Comments
thanks for the kudos!
Tuesday workout in the books
3X8 @ 1.01; 1.01 and 1.03 10'@.86 Total 65' @.86 TSS 78
I'm feeling some of those lost watts coming back, debating a test next week or maybe I just keep bumping up the workouts.
Disclaimer to all: I came in to the OS with a 208FTP. My all time high is 260 so just watch your downstream workouts if you are pushing. Many of these old watts come back fairly easily. I also only ran 21' last week so more bandwidth for pushing the bike and recovery.
I will be traveling again so have to shuffle my week. I will be doing tues/thurs rides back to back and taking Thursday as a rest day. Long runs on Friday and Sunday in SUN! Scheduled to ride with a friend in Clearwater and her athletes on Saturday. I know I won't get the same work in as Saturdays ftp ride, but really looking forward to pedaling in the real world!
Errands first, then the brick.
Morning V02 is done but with humble pie: https://www.strava.com/activities/850396382
SS
https://www.strava.com/activities/850290505/shareable_images/map_based?hl=en-US&v=1485860417
Just the mind's eye of the Gorilla sent me packing to the office early.
Got home from work, got on the bike and nailed the 1st 16' interval at 248 (250 FTP target), around 12' into the 2nd interval, had to back off to 235 for a minute or so as the gorilla worked me over.
Pushed back to the numbers and closed out the 2nd interval of 16' and did great on the 8'Z3...The gorilla gave me a look as I left knowing he'd been beaten today, but that he's got more rounds to come back and try again!
https://www.strava.com/activities/851120642
A sinus infection is grumbling in the background and really puts the hurt on at the end of these ftp sets. I also misread the wko for the day and thought it was 2x15'
55' was all I could give this morning
2x10'@ .98 & .96
Got the brick workout in yesterday. Yet another week of travel, although this trip was for R&R. No power so just tracked by HR:
https://www.strava.com/activities/850528457
Anyone else finding it difficult to squeeze the entire workout into 60 minutes? I need 15 to warm-up so that shortens the window; if time permits I don't mind going over
Here is my Tuesday bike
https://www.trainerroad.com/cycling/rides/5097666-2017-os-wk4-tue-beg-
@Phil Mills - welcome to the JOS - get well soon!
@Jason Veith - way to post the link and fine work!
@Scott Dinohfer - Fine work just working through it and getting in quality work man!
I found my dark place early this morning with some FTP interval work:
https://www.strava.com/activities/851540344/laps
SS
Second set went ok, too, but took some mental discipline for the last 5 minutes. In the end I was actually really happy, because 17/16 is a little harder work out than 11/11/11.
The only glitch was a power reading spike that messed up my average in the second set. (I have a maximum power reading of 35,407 W for that lap!). I hit the lap button after that, so I think everything is legit.
Both sets just about 245-246 W, right on FTP.
I did a short brick run of about 20 minutes. Dinner (and my wife) were calling. ;-)
I did Saturday's ride today and the bloody gorilla was there on EVERY SET. My legs are cooked, but I got all the ftp work for the week done and dusted. Once again, I was surprised at the good brick. Especially after feeling every set on the bike. Happy to hit the recovery boots, roll (ouch!) and pack for my escape of the snow and cold.
Hit it hard tomorrow everyone!
I've decided to do things differently for a while-applying Maffetoni principles to the bike. That means I am going to spend 80% at my MAF HR/70%ish and 20% FTP. I didn't test and I lowered my FTP high by 10% and that approximated my goal HR at the 70%. So today, 45', 9 '@.96.
Why am I doing this?
1. Burn out-I find myself saying too much I don't want to do this
2. health-I have some signs of inflammation and I as I change things to get that under control, backing off on the bike intensity is part of the plan.
3. I did this on my run training all 2016 and I had just as fast AZIM run as I've had the previous four years, and I felt the best ever afterwards
4-I like the structure of outseason so want to follow the schedule, if not the intensity.
My reports won't be as exciting as all the great work being reported but I will still hang out with y'all
Yoda: do or do not, there is no try
one of my all time favorite quotes-throw it at my kids all the time when i hear "I tried"
punched out my 2x(14x30") + 1x4'@Z4....
will get a run in at some point today!
One aspect of OS and coming off of a bike layoff ...it has been taking me some time over the first few weeks to dial back in my bike position...I have done alot of work the last few months on core and stretching so have better position, longer quad/hip mobility...this has allowed me to move my seat up..and I'm seeing better power from better position...also the impact of some decent outdoor hard riding last week and proper rest reflected in my trainer workouts...I landed yesterday morning from LA redeye..and wasnt sure how workout would go...I was doing the Tuesday session...I used Sufferfest Rookie which has 3x10 race segments and crushed it...so pleased with OS progress so far....Looking forward to the rest of the week!
https://www.strava.com/activities/852045383
@Joseph Lombardi - your HR/Power graph profile is a thing of beauty! Way to work and dig!
Some Z2/recovery intervals for me this morning: https://www.strava.com/activities/852650366
Nice work all!
SS
Tried another hack to yesterday’s 30/30 workout; did 4 sets of 5x35” with 1:10 recovery between intervals, and additional 2-4 minutes recovery between sets. Pushed really hard on the pedals (1.65x of last-measured FTP)
It was a good variation on the workout – but obviously much harder. For the most part the “on” power held steady, but recovery power drifted lower and lower.
Here’s a graph with the first of the 4 main sets highlighted in blue: