2017 JOS Wk5 Bike Thread - Rule #6 -Free your mind and your legs will follow.
Only looking at the advanced plan on this, but our intervals grow slightly on Tuesday and the rest of the week is a repeat. This is an opportunity to re-look at what we did last week and attack it with confidence of knowing that we accomplished it last week or that we will do it better this week.
Looking forward to reading tales of monster accomplishments(and beatings of gorillas) from this awesome JOS crew, enjoy the day off Today!
Looking forward to reading tales of monster accomplishments(and beatings of gorillas) from this awesome JOS crew, enjoy the day off Today!
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3 mins or so into the OS it hit my why the power graph looked so smooth.. the damage was done and this opened the door for that gorilla to get some hits in... changed the batteries & I managed to do 3x13'@ 246,240,242 (FTP250) and the 10'@199
https://www.strava.com/activities/858198428
Putting that into perspective those are all at an IF of .98, .96, .97, happy with that!
I was feeling the cumulative fatigue this morning and needed an attitude adjustment to make it through the V02 set I gave myself.
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
@Scott Dinhofer - you kept the intervals in the 95-100 range and picked it up on the last one a solid effort for sure
@Shaughn solid work
https://www.strava.com/activities/858413810
2 x 16 was kind of funny to see because last Tuesday my brain shuddered at 3 x 11 and I did that as the same amount of time in two intervals. (Yeah, I know that's not easier...but the brain sometimes just doesn't want to do a third set!)
Anyway, the Tuesday 2 x 16 was what it was supposed to be: hard but achievable. Both were done at 98-99%. Had to focus mentally, but finishing was not a physical impossibility.
Along about this time, it's fair to note that some people will start to find some of their bike workouts very difficult. Yes, "work is speed entering the body." However, it's important to learn the difference between stretching and wrecking yourself. You're allowed to wreck yourself on race day or occasionally for some epic/fun thing. But if you get too close to wrecking yourself frequently, you WILL have trouble getting through the whole program. Wrecking yourself early is not the way to maximize gains throughout the whole time.
Three reasonable strategies to attenuate difficulty just a bit:
- Don't worry about pace of most short brick runs. Just put in the time
- 95-96% of FTP will get you a very good workout. They don't ALL have to be 100-102% like you're driven like a madman to improve.
- An extra minute or two or easy riding between sets does not make you a bad person. Neither does doing 40 minutes as 4 x 10 if 2 x 20 is too hard that day.
If you are training with power for the first time, the good news is that you are going to make huge gains. The bad news is that somewhere along the line in the first 6 months, you are going to overdo it because you get so excited about pushing yourself. Just try to learn to catch that early, so its a couple tired days instead of weeks of burned out quads. ;-)Carry on all.....
SS
https://www.strava.com/activities/860626861
I got a little bad news yesterday that I have basal cell carcinoma on my face. I had two places biopsied earlier this week an one was ok....the other not so much.
So...I'm scheduled for surgery on the 24th and plan on kicking ass between now and then. I don't know a lot about it but understand it's the "best" skin cancer to have?
Keep up the good work everyone and thanks for the mojo!!
https://www.strava.com/activities/860626060
https://www.strava.com/activities/860428851
@Todd Bray - been there with the basal cell. I've had three, all removed by the Moh's procedure without any problems. Hope it goes well for you.
https://www.strava.com/activities/858822896
https://www.strava.com/activities/860994475
@Jeff Kane I wish I had your control. Still finding myself wandering 30-40 watts over. However, doing my workouts on the trainer is finally forcing me to focus on power and not wonder with how fast I'm going.
@Todd Glass 10x what Jeff said; mojo, thoughts, and prayers all headed your way too!
Great posts and even better work from everyone. #ENInspired!
#gogetit!
@Howard Matthews - that's sick! Someone enjoying the dark side.....you remind me of myself.....
@Paul Curtin - way to get creative and ratchet that work up in a smart way!
Followed up yesterday with this morning's lower intensity IM watts intervals
https://www.strava.com/activities/861466395
Have a nice weekend all!!
@Todd Bray - As mentioned still hard news to hear. Great mindset on hammering out the OS until the 24. Good luck with the surgery.
Just checking in to keep accountable for tonight. I took Thursday off as I was feeling the lack of sleep. So I stacked in 11 hours and will completed Thursday's bike ride tonight. This is just a marker for anyone and everyone to kick my a$$ if I slack after work tonight. I have no excuses as my wife has a massage at 6pm for 1 hour so I'm not even losing SAU's. I'll just have to eat a small supper with her and then fuel up after the workout. Thanks for keeping me accountable.
Vo2 bike session in the books.
I lengthen the intervals out to 1' today as I just did not want to fool around with 30"/30"s. First 4 @ an IF of 1.21 to 1.24 with the 2nd 4 @1.23-1.25 building through the set except the 3rd last interval dipped slightly. Completed 2X10(2') @.87 and .88.
65' total 78 TSS. Another solid bike workout. I'm considered a test next week but might just keep bumping the intervals as my fitness comes back. I'll make a decision after this weekends 4X8'.
@Jeff Sullivan good luck with the road race!
@Gordon Cherwoniak way to get it done. A little more than keeping it honest, too. You're paying it forward...you're helping me feel compelled to keep my Saturday ride strong regardless of the crappy weather predicted to come thru Oahu.
#GoGetIt!
https://www.strava.com/activities/862823760