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16/17 DOS Bike Week 10

Mark MaurerMark Maurer
in General Training Discussions
Can you believe that we've been at this for 9 weeks! Week 10 starts tomorrow and it means that we only have a few more weeks in the OS. Scott wrote about this in the run thread here and he covered just about everything I was going to say. If you haven't read it go over and read it and while you're there chime in on what you do when you're feeling run down. It's pretty common this time of the OS to really feel the fatigue catching up with you and it's good to have a strategy on how to compensate. Remember the coach's mantra of not following the plan into a brick wall. As Coach P often says, he can fix you if you're undertrained but not if you're overtrained or injured.

This week is just another week of ratcheting up the workload and training stress. Do you ever feel like the frog in the pot of water that someone is heating up. The increases are so gradual that you don't realize the amount of work you're doing compared to the beginning of the OS, but it's real and significant. Hang in there. There's a finite number of workouts left.

I'm doing IM Puerto Rico 70.3 6 weeks from today so I'm dropping out of the OS and into the HIM plan. I'll still be keeping tabs on you and participating as the bike captain. Keep up the good work.

I know that most of us have been confined to the pain cave for the OS, but when I do get a chance to ride my bike outside it feels very much to me like this song. I hope you enjoy it.  https://play.spotify.com/track/2Wud6xFXTtFrTtAaViGL0C

Comments

  • Shaughn SimmonsShaughn Simmons
    @Mark Maurer - Very jealous of your PR 70.3 event!  Would love to go but my Spring Break happens to be one week earlier....  :-1:

    I was feeling your comments regarding the cumulative fatigue this morning and needed an attitude adjustment to make it through the V02 set I gave myself.

    https://www.strava.com/activities/858183484/overview

    Half way through the intervals sets, an unusually large Gorilla was put into the cave....more like a Silverback...we both left bruised and beaten......

    Good luck this week all!

    SS
  • Mark LaneMark Lane
    Tues. bike work done. 2X18' both at .97. The gorilla got the best of me today; took a 4' recovery, and hit the pause button for about 1' in the second interval! Hated to do that. Still a great workout.
  • Mark MaurerMark Maurer
    @ Mark Lane, way to hang in there and get it done. Sometimes a little breather is what you need to get you through.

    @ Shaughn Simmons, authorities are looking for someone who left a bruised and beaten Silverback on the side of the road outside of McKinney Texas. I'd lay low for a day or two if I were you. :)
  • Rafe ArmstrongRafe Armstrong

    Was travelling over the weekend and did not have bike so got in a good long run but got back late Sunday night and decided to get a short hard ride in (questioned myself on this as I had run 14.5 earlier that morning) After a good warm up I did 3x10min on 3min RI but hit them hard at 1.06 of *new* FTP.  Man raising those numbers is making it really hard.  Since I didn't get the longer one in over the weekend I extended this mornings bike doing 25min W/U then 2x17min 1x15min 1x10min all on 2-3min RI and all done right at 0.98-0.99 and finished with some additional Z3 riding followed by strong 5 mile fast tempo run.  Legs are beat now!  Right at 200 TSS for the morning workout

  • Mark MaurerMark Maurer
    @ Rafe, man that is some workout. Get some rest and let it soak in. 
  • M.S.IronmanM.S.Ironman
    Hah, Trainerroad fail....I was reading this 2x18 and I was thinking that's not what it was.....I guess I just got a preview on week 11.    
  • Scott GiljumScott Giljum
    Hey all, I took care of the gorilla cage match this morning as 3x13 all in z4. I added a bit of z3 at the end to get 90 minutes total in. My legs felt stung after that.

    Great work gang, only a few more left!
  • Mark MaurerMark Maurer
    The HIM plan for today had me doing 4X10 FTP. The gorilla came out furiously in the second interval and just got tougher as the workout progressed. I did find a way to beat him back though and turned in 0.99, 1.01, 1.00, & 1.00 at my new numbers. There's no way I would call it fun though. 
    Check out my Ride on Strava: https://www.strava.com/activities/860086661

  • Shaughn SimmonsShaughn Simmons
    You guys are getting good at kicking a$$ consistently!  Not easy to do that for sure!

    Legs are tired: https://www.strava.com/activities/860458435

    SS
  • Scott GiljumScott Giljum
    Today I did the minute on, minute off revolver for 16 minutes. The minute time feels like the right intensity for me. I felt it but I could still walk. Run on tap for lunch!  Keep killing it all!
  • Mark LaneMark Lane
    Bike done this morning. 2X14X30/30. Pretty good workout. Run done as a brick.
  • Shaughn SimmonsShaughn Simmons
    Strong work for a Friday morning @Mark Lane

    Followed up yesterday with this morning's lower intensity IM watts intervals

    https://www.strava.com/activities/861466395

    SS
  • Rafe ArmstrongRafe Armstrong
    Yesterdays bike was again very strong and felt great to me.  The best I have done this workout yet. Went ahead and did 2x(20x30/30) with about 2 min between each, extending the last one of each set to a full minute  and trying not to drop more than 40% for the rest effort relative to the work effort.  Felt good at the end.  I measure the avWatts from the start to the end of each set and had IF of 0.99 on 1st and 1.0 on second.  Good fast run after the bike.  All going well right now. 
  • Mark LaneMark Lane
    Sat. bike done. Plan called for 2X15(5), 2X7(5). Feeling a little fatigued, so I did 2X12(4)@.98 & .97 and 2X7(4) @ .97 & .98. Still a good workout and didn't feel so torched, at the point in the OS where the bike wko's feel hard. Run done as a brick.
  • Scott GiljumScott Giljum
    Great work Mark. It was in the 50's and rising as I got up so I opted for an outdoor ride. I worked in some good climbs and could feel I'm a bit stronger than even just a month ago. 40 miles done and dusted. I did a brick run after and all is good. Keep crushing it all!
  • Mark MaurerMark Maurer
    edited February 12, 2017 6:12PM
    Rafe, Mark, and Scott, way to keep the workout fires burning. You are inspiring. 
    I did a 4X14 FTP workout on the drainer yesterday while watching Nova episodes. 1.00, 1.00, 1.00, 0.98 IF across the 4. Last one dropped off a little but I'm OK with that considering I didn't even want to start it after the 3rd one.
    I'm waiting for the fog to burn off before heading out for a ABP session today. 
  • Rafe ArmstrongRafe Armstrong
    Had a big week and since I wanted to increase total time today I backed off a little on intensity.  25min strong w/u then started with 10min. buildng, then 3x15min, 3x10min, 3x5min, and a final 15min all on about 2-3min RI and held about 0.93-0.95.  Got in 2 1/2hr.  Finished with 6mile brick run.  Right at 250TSS
  • Shaughn SimmonsShaughn Simmons
    You guys are monsters!  I slogged it out Sat with a 4X15'(5') then a 12X1'(1') and 2 sets of Z3 for 16' each.....no legs left after I got off of that 210 TSS bike bonanza.
    https://www.strava.com/activities/862839296



    After Sunday run I am at about ~1,200 TSS for the week....feeling it.  CTL was -31 yesterday.....trying to hang on one more week or two before rest week/testing here....

    SS
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