16/17 DOS Bike Thread Week 12

Mark Maurer

Dear Comrades in Arms, 
It's week 12 and in the OS this is equivalent to mile 18 of an Ironman run. It's getting down to the nitty gritty and it's getting hard. Don't give up now! Keep the focus and intensity front and center. Just two more weeks and then you'll get to do the final test and see how far you've come. Then, for most of you, the coaches will reward you with a couple of weeks of swim camp to let your legs absorb all the work you've made them do. 
There's a song that I have in my playlist and it's my go to song for mile 18 of the run. I hope you enjoy it and it helps you through your workouts this week. In particular one of the lines that seems pertinent is, "The highway is jammed with broken heros on a last chance power drive. Everybody's out on the run tonight but there's no place left to hide " I hope you're not one of those broken heros, but a real hero that runs (or bikes) right past them. https://www.youtube.com/watch?v=f3t9SfrfDZM

Mark Lane

@MM: Thanks, knew it'd be a huge difference going from Wash. to PR. I would melt without preparation.

Tues. bike done: 3X13'@ .98, .97, .98 Felt pretty good, but at being at "mile 18" looking forward to Swim Camp!

Shaughn Simmons

@Mark Maurer - there really no place to hide when you train with a Power Meter, use an accurate baseline and post your wko link.....some call it accountability.

@Mark Lane - some HUGE work you did this morning.  Fitness is improving!

I have a recovery week that will include some testing.  Nothing exciting other than a 30 minute EZ ride this morning.

SS

Shaughn Simmons

My test was today - I worked my a$$ off for 10 weeks (also running 40 miles a week in there) for a 1% gain....
https://www.strava.com/activities/875641564

Hard to drive improvement while maintaining/improving the run base....

SS

Jennifer Eckert

I miss my workouts!!!! I've been on the injured reserve list since January 9th!!  I've been doing spin classes (easy) and tooooodling on the bike path.  My longest ride was 26 miles!  I also have not run a step in 6 weeks!  I guess my plans for HIM in May are foiled.  I'm getting better but will be bowing out for a bit to get my back, back in shape!  Good luck to y'all!  

Mark Maurer

@Shaughn Simmons, it seems that the longer you do this crazy sport, the harder it gets to eek out the gains. No doubt the run volume is having an influence and hopefully you'll see some big gains there. 

@Mark Lane, solid numbers man. Looks like you're handling it well. 

@Jennifer Eckert   sorry that your body isn't cooperating. I hope you get better soon. 

Had a meeting at work that ran late so I pulled up a Vo2 workout and hit 6X1.5 (2) before pulling the plug. Our local brew pub is rolling out a Imperial Mocha Stout tomorrow at 5 pm so I'll have to do my long run before work so I can be there to try it out with some friends.  After all, this is just a game and you have to grab life when you can. 
Check out my 14.2 mi Ride on Strava: https://www.strava.com/activities/876442553

Mark Lane

Thur. bike done: 2X16X30/30 @ Zn5.  Legs felt a little fatigued at first, once warmed up felt good. Run done as a brick. Just backing off a little on yesterday's TRP run seems to have worked, todays brick run felt easy!

Shaughn Simmons

Saturday bike done.  3 X 11' at new Z4....90' total day after run test......not enough in the take to do more than that today.

https://www.strava.com/activities/879101684

Nice work @Mark Lane @Mark Maurer !

Mark Maurer

@Mark Lane - way to press on. Sometimes I find that getting on the bike and doing the warm up is the hardest part. 
@Shaughn Simmons - you got the main set done and that's what matters and you did it on what I'm assuming was a pair of trashed legs. Good job. 

Yesterday was dry but cold here so I bundled up and went outside to play. I put in 2:44 in ABP mode and kept it at high Z2 to Z3 for the majority of the ride. Today it was back on the drainer for 4X10 (4) @ FTP followed by 20 minutes of Z3 work. Three weeks from today I'll be racing in San Juan and then partying with my EN comrades. I can't wait for some heat and sun!

PS while I don't like to gauge myself by others because I have no idea what their fitness level or goal is on any given day, I did get a big confidence boost during my ride yesterday. I spotted another bike ahead of me and noticed that I was gaining on it. I kept to my target power zone and pressed on. It was someone on a road bike and I caught and passed him on a slight hill almost like he was standing still. I kept going for another 5 miles or so  (against the wind) and turned around to head home. About a mile later I passed the roadie. I was a bit startled that I had gained so much on him, but he was in the hoods on a road bike and I was in full aero mode on a tri bike with a disc rear wheel and a Flo 60 front AND I've been training (suffering) for 12 weeks. Yeah, work works.