2017 JOS Wk6 Bike Thread - A cold Place
2.13.17 - 6:30PM
Hard to say what's cold and warm these days with the varied weather across the country. In the northeast we had 50 and 60s on Wednesday followed by a foot of snow on Thursday and then a ice/snow/ice/ rain = slush storm today...
While I called this a cold place, it should be warm now. We've all wrapped our heads around seemingly insurmountable intervals and crushed them, we will soon see measurable fruits of our labors... This is one of two remaining weeks before our testing week. Great opportunity to refine where you think your correct FTP is and to continue building the machine that is going to be strong this spring!
Note the time stamp I've added to the top of this post. It's my own personal answer to the lack of the new forums creating that for us automatically. I think it will be helpful for all of us in the future to try and do this as we reflect back on older threads. I hope it catches on
Hard to say what's cold and warm these days with the varied weather across the country. In the northeast we had 50 and 60s on Wednesday followed by a foot of snow on Thursday and then a ice/snow/ice/ rain = slush storm today...
While I called this a cold place, it should be warm now. We've all wrapped our heads around seemingly insurmountable intervals and crushed them, we will soon see measurable fruits of our labors... This is one of two remaining weeks before our testing week. Great opportunity to refine where you think your correct FTP is and to continue building the machine that is going to be strong this spring!
Note the time stamp I've added to the top of this post. It's my own personal answer to the lack of the new forums creating that for us automatically. I think it will be helpful for all of us in the future to try and do this as we reflect back on older threads. I hope it catches on
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Before adjusting it, last Saturday's bike showed 158 TSS points, which seemed wicked high. So I bumped up the FTP setting in TP, deleted and reloaded the workout, and got a new value of 141 TSS points. Still seems a bit high, but power has clearly gone up these past 5 weeks.
On my side I am really seeing an increase in my bike fitness, the 30/30's are getting easier and are done at about 5-8watts above the targetter watts. Same for the FTP intervals.
Looking fwd this week to consolidate the fitness for the next weeks before entering test week
Advice?
Thanks.
MT
My week is going to be messed up. I'm traveling Friday morning to CA for a funeral, so I was going to do my bikes (or at least two of them) before then and take Friday off instead of Monday. But this morning (Monday), I woke up understanding why my Sunday afternoon run wasn't that great. I have a nasty chest cold or something. I don't think anything good is going to come from me sitting on a saddle and walking is quite enough work, compared to running, thank you. Grrrrr.
Standing down for a couple days.
I am using the exactly same setup. Make sure you have power match on. the power meter that TR grabs should have the BlueTooth ID # of your P1 pedals AND the Wahoo kickr as the trainer. you shouldn't need to manually set the offset. NOTE - your graph will not be as smooth as what you saw earlier.
read THIS ARTICLE on the subject, scroll down to the section "Why does my power Appear Less Smooth with Power Match"
If you can't figure it out, I'll screen shot my settings screen tomorrow AM.
On the WKO side of things, I tried to move my WKOs up a day as I am going to CO next saturday.. I failed 2 mins into a 10' FTP interval. Did the TR "Dans" recovery ride. Then got on the mill and realized how trashed my legs are. Tomorrow morning will be interesting to say the least.
Had to push through the workout today especially middle of set 3. I set myself up for this one as I looked last night and said "oh 3X9 an easy workout" I forgot to check the 2' rest compared to 5' on the weekend sets.
Got it done 1.01, 1.01 and 1.03 with 8'@.87 Total 65'@.87 87 TSS.
https://www.strava.com/activities/865957221
Rule # 5 in play......
Happy V - Day all!
SS
@Scott Dinhofer - how did you add the time stamp? Also, how do you put a portion of someone else's post in a box so that you can reply to that specific question/point?
https://www.strava.com/activities/866009406
Clearly only my first post got a system generated time stamp
the other stamp (which i forgot on my other posts, I added manually (like i did here)
@Shaughn Simmons - 2X23 is an insane amount of FTP work. I almost feel like I did not do a workout this morning now. Rest up and refuel after that workout you will need it.
@Tom Box had the exact same experience.
I'm not sure it was a "breakthrough" workout but I will say that I held my FTP for the 3 x 13 minutes and at a average cadence of 81 and my average heart rate was 163. Normally, my heart rate would be much higher so I feel like both the legs and lungs are getting stronger.
My OS target FTP is 255 (uncharted territory for me) but after a day like today I feel it's within reach.
Great work everyone and Happy Valentine's Day!
https://www.strava.com/activities/866238182
https://www.strava.com/activities/866236647
Will be re-testing after. I did CTS version and looking like a bit of a bump....230+/-FTP VO2MAX intervals much better.... Worries about long efforts though. And run has been largely under emphasized.
https://www.strava.com/activities/866766452/overview
Rode the Keiser spin bike at LA Fitness Westlake after a day at the client site. Couldn't push the pedals, and when I did the HR wouldn't go anywhere. Touched the bottom of Z4 HR on the first interval but knew I was off. Still did the second and third intervals but just spun through them at Z2/Z3. Actually felt a lot better after the hour of spinning.
https://www.strava.com/activities/866651871
I got it done, but the gorilla beat the heck out of me this morning, although I did wound him the last set.
So, as recommended by SS and influenced by Scott, I finally had the deep conversation with myself during my afternoon TRP run as to what went wrong during that rumble with the gorilla early in the morning...my cycling work out. It was quite simple, but why? I over did it during the weekend pushing the pace on my long run and adding the extra run on Monday not included in the training plan...undermined my Tuesday morning workout and possibly my week.
I want the gains and I'm willing to put in the work, but I've got to be smart about it...gotta stay healthy and away from the extreme fatigue to be able to get the most out of my workouts.
Thanks team for inspiring and keeping me straight.
#TeamENrocks!
#GoGetIt!
https://www.trainerroad.com/cycling/rides/5244331-2017-os-wk6-tue-beg
Any hoo...I had a great workout yesterday. Saturday was a complete struggle since my last 2 rides were a) outdoors and b) not real OS type workouts. One was what I call a Bitch N Bike..all z2 with a lil z3 with a dear friend. The second had at least 1 16' ftp and some tempo in it. So come last Friday I did my first workout in Zwift (super fun and did 10x30" z5) and yeah...Saturday's structure was tough. Expected to struggle again and was happy to get through all 3 sets feeling strong. I am not traveling until Mid march and ready to do the program as written and not have to ride back to back for a few weeks.
@Jason Veith - I tried to click on your link but got an error.....do you have a Strava link?
@jon bergmann - Looking consistent and getting it done while traveling!
@Howard Matthews - Damn fine work, rolling up your sleeves, re-assessing, staying consistent and moving forward!
V02 work in the SS pain cave this morning: https://www.strava.com/activities/868313243
Hope all are focused on Friday recovery!
SS
I really haven't been using Strava, but I noticed that my Garmin Connect was uploading to it. Here's the link
https://www.strava.com/activities/866717259
Again, the Z3 work after the 30/30's just seems to kick my booty. I'm not educated enough on the topic to completely understand what is going on physiologically during the Z3 work but I know enough to feel the pain it creates psychologically. It's tough....
My son has a swim meet in Louisville this weekend so the wko's between now and Sunday are going to be short and sweet. I'm considering about sixty minutes (2 x 20') worth of sweet spot work both tomorrow and Saturday since I won't have any more time than that each day. I'll hopefully sneak in a mile or two running between his swim sessions if I can.
Here's today's work.....
https://www.strava.com/activities/868597205
Oh...and I'm with Paul Curtin...... @Shaughn Simmons get's my vote for EN Nasty Power Chairman as well. ANIMAL!
I half asked the Sufferfest last week, but jow it's time to get to work with all you bad asses.
10x1'@ 1.15 average.
I am opting for longer VO2 sets over the 30/30's prescribed in this year's OS.