Home› General Training Discussions

16/17 DOS Bike Week 11

Mark MaurerMark Maurer
in General Training Discussions

Hey Monsters, welcome to week 11 of your December out season. So things are really heating up in here. You all are rocking the workouts and getting it done. Good job. I’m not sure if it’s dedication or masochism at this stage of the game, but whatever it is just keep doing it. From the posts it looks like some of us are getting to the point where the fatigue is making itself known. We only have a couple of weeks left until we get a couple of easy days before testing again, but remember that there are no volume goals in the OS and the main sets are the most important. But even then, stepping down for a day or back from a workout is preferable to pushing through and getting injured or sick as we talked about last week.

I don’t know about you guys, but I’ve been riding a bike since I was 4 years old so I’m coming up on 56 years of biking. Still whenever I get on my bike it makes me feel young (at least at the start of the workout). Here’s the song of the week to honor that feeling. https://www.youtube.com/watch?v=4VsgmO5P36M

Comments

  • Shaughn SimmonsShaughn Simmons
    Love that song @Mark Maurer !

    Testing that thin line between not enough and too much this morning by holding 1.0 for 2 X23'(4')............

    https://www.strava.com/activities/865957221

    Rule # 5 in play......

    Happy V - Day all!

    SS

  • Scott GiljumScott Giljum
    Howdy all! Up early today to take care of 3x13. Felt better than some past wko's so hopefully on an uptick not just a good day blip. Work today may overtake my lunch run. I hate when life gets in the way of my addiction!
  • Mark LaneMark Lane

    Tue. bike done! 10(4),15(4),13(4) all done within 1 watt at .98. On the first interval felt like there's no way! The further into the wko I got , the better I felt. Good sign for me. Won't get the run done, not enough time this morning and I'm watching the granddaughter this evening.

    Great job everyone.

  • Alicia ChaseAlicia Chase
    No issues with getting the bike rides done, my favorite thing. The zone 4 and 5 stuff is kicking my ass, but I'm noticing the zone 3 work is getting easier and easier. I guess that's supposed to be how it works :-)
  • Mark LaneMark Lane

    @SS: 2X23@1.0   That's some stout stuff.

    Thurs. bike done, 2X14X30/30. The old body felt pretty good this morning, pushed the second set. Run done as a brick.

  • Shaughn SimmonsShaughn Simmons
    edited February 16, 2017 3:32PM
    @Mark Lane - thank you......and nice work staying so consistent.....not easy to do!
    @Alicia Chase - way to leave no excuses for the rest of us! 

    V02 work in the SS pain cave this morning: https://www.strava.com/activities/868313243

    Hope all are focused on Friday recovery!

    SS
  • Scott GiljumScott Giljum
    VO2 work done this morning as 2x(9x1') with a five minute halftime. I'm not going to lie, that was way less than pleasant. Today was mostly a mental battle but it did take the legs a while to get in the game. Just two more sessions like that and a test week and the OS is finished! Honestly as things got a bit dark that thought helped me get through. Whatever it takes. Great work all!
  • Shaughn SimmonsShaughn Simmons
    @Scott Giljum - Leading!  Hitting all the stuff consistently!  Fitness has gotta be improving! Nice work!

    No explosions for me this morning.  Just some lower intensity IM watts interval work: https://www.strava.com/activities/869421688

    Good luck with that monster bike tomorrow all! 

    SS

  • Shaughn SimmonsShaughn Simmons
    Survived myself this morning putting a lot of work in this Sat session:  https://www.strava.com/activities/871049177

    Just remember all, I have been building through my own OS since about last November......but I love the mojo in this group.

    SS
  • Mark MaurerMark Maurer
    edited February 18, 2017 8:24PM
    You guys and gals are certianly rocking the OS. 
    @Alicia Chase - Work works. 
    @ Mark Lane - You're making my head spin with those numbers. 
    @ Shaughn Simmons - My legs are shaking just thinking of the work you've done.
    @ Scott Giljum - Yep, just two more and you get to test. I'm sure the numbers will be up, up, up.
    @ "Rafe Armstrong" - Dude are you still there?
    Yesterday it was nice here for February, in the 40's and dry, so I took the bike out for a spin. I went out not knowing what the day would be like but after the warm up I kicked it up a notch and felt pretty good so I hammered it for about an hour and then dialed it back a little but still pushed it a little above HIM watts. I stayed in the aerobars except when I was eating or drinking to work on positional fitness. 51+ miles in less than 3 hours. Puerto Rico is 4 weeks from tomorrow! 
    https://www.strava.com/activities/869995153
  • Mark LaneMark Lane
    @MM-Thanks. Curious to know what your plan is for the climate change to the Puerto Rico heat?

    Sat. bike done. All intervals @ .98 & .97. Nothing fancy, felt pretty hard.
  • Mark MaurerMark Maurer
    @ Mark Lane, Climate change? There is no such thing as climate change!*
    I've been doing my trainer rides in a warm room with just a small fan so it's plenty hot and I sweat plenty during the workouts. I'll also start sitting in the sauna at the gym after workouts. Stacey Sims says that's a good way to climatize since your body is already warm and a little dehydrated. She goes on to say that you should rehydrate slowly after the workout and sauna to aid in the heat adaptation. The other thing I do is over dress when going on runs.

    Other than that I just count on the fact that I grew up in Arkansas so on some level my body is used to heat and humidity.

    *Actually I do believe in climate change and part of my professional life is planning for and adapting our infrastructure to deal with the effects of it.
Sign In or Register to comment.