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2017 JOS Bike thread Wk 7 - Digging in Deep

scott dinhoferscott dinhofer
edited February 28, 2017 3:28AM in General Training Discussions

Ok clearly I miscalculated and I am not longer looking at plan as I had this week off for skiing. 

This is the week that we dig in deeper and build upon the solid gains we've been making thus far in the OS as we prep for next week's Test week. 

For those that feel they've not been hitting it, a great week to dig in and get it done. For those that are feeling the accumulated fatigue, keep on it, great week to build the mental strength and really solidify your training for great numbers on next week's tests. 

I am looking forward to reading some great results, questions and the always lively discussion.

No Testing for me as I am in Steamboat CO 


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Comments

  • Francis PicardFrancis Picard
    You sure its test week ? 
  • Gordon CherwoniakGordon Cherwoniak
    I think Scott's a week ahead of us as he started his OS January 2nd.  Week 7 for me anyway.  The bonus is our fearless OS bike Captain can test with us next week. 
  • Chris OubreChris Oubre
    Made me nervous. Though I'd missed a week
  • Shaughn SimmonsShaughn Simmons
    Correct, next week is test week for you guys.  Good thoughts in the initial post from Scott however.

    I have a recovery week that will include some testing, but I have been at it for 10 weeks since my last recovery / testing week and drained the swamp this last weekend leaving me with no real other choice but to recover and test this week.  Nothing exciting other than a 30 minute EZ ride this morning.

    SS
  • Joseph LombardiJoseph Lombardi
    Another chance to get outside today...I'm gonna take it....need to bump my run volume a bit...I've only been getting 4 of 5 runs in .....that will be a goal this week.
  • Todd BrayTodd Bray
    edited February 21, 2017 6:38PM
    Solid work for me today. Easy 3 mile run @ TRP early this morning and then 3 x 13' intervals @ 1.02 for lunch.

    Going into the bike today I was feeling some fatigue so proper recovery and refueling is a must to get through the rest of the week. 

    Today's lunchtime hammerfest can be seen here: https://www.strava.com/activities/874741865

    Keep up the strong work team!

    TB


  • Jeff KaneJeff Kane
    Nailed the ride this morning (+ 3 watts above FTP on the first 15' and + 11 watts above FTP for the second 15') and followed it up with the brick run. Hit those numbers too, is it wrong to love those Hill Repeats?? Because I did!!! Perhaps yesterday's extra recovery measures paid off! 
  • Catherine BranchCatherine Branch
    Was dreading today's ride -- 2x15'@FTP!?!?!  Craxie!  But it wasn't bad at all.  I haven't tried to overachieve -- just do what Trainer Road tells me to do.  Is it terrible to look forward to next week's test?  If 2x15' isn't horrible, how bad can 1x20' be?  Right?  riiighhtt ...

    Run was fine.  I'm transitioning from treadmill to outside, so some aches and pains and a few slow days, but things are coming around.
  • Trish MarshallTrish Marshall
    Feeling craptastic so bagged the workouts today.  I've been fighting off a sore throat and felling sub par since last weekend.  Bummed as I am finally home and was focused on doing the work when scheduled.  It is really nice and warm out too.  Boo hoo.  Hopeful of a good nights rest and doing the ez long run outdoors tomorrow.
  • Francis PicardFrancis Picard
    did today's workout last night:

    https://www.strava.com/activities/873902092

    HR is getting lower every week on those ftp rides.

  • Paul CurtinPaul Curtin
    Good workout this evening at the LA Fitness near my client site.  5 x 4' high Z4 or low Z5 (zones probably need to be reset).  Tracked HR on the Garmin but no power; the Keiser spin bike displays a power number but it's always way off - I just tried to hold the same number for each interval.
  • Al TruscottAl Truscott
    First ride, on the trainer, in a month. All those intervals in the moguls, powder and trees did not retard my cycling legs.I hit the FTP intervals on target, and looking forward to VO2 30/30s on Thursday. Just 4 weeks to get ready for Trans Cuba bike ride Mar 17-Apr1.
  • Joseph LombardiJoseph Lombardi
    I'm taking liberty with the plan and doing some workouts that I feel better suite my need(s) at the moment...so today instead of 2x15@FTP I wanted to push big gear/power for semi-long intervals...because I want to break what I consider to be a mental barrier holding me back on the longer sets/FTP..my current FTP is set around 210...my best ever FTP has been around 230 and think I can get to 250 by end of OS...I have been doing my 8-10FTP sessions at high end around 220 and doing my extended VO2 (up to 1min) at 300...so today I wanted to see if I could do multiple semiduration intervals (3-4min) with shorter recover (2min) around 250+...I used Sufferfest PowerStation and rode it pretty well 7x3-3:30 @ avg of 252 with 1:30 recoveries....followed it up with a short 3mile brick that felt good so I'm happy overall...

    https://www.strava.com/activities/874959142
    https://www.strava.com/activities/875032516
  • Gordon CherwoniakGordon Cherwoniak

    First ride of the week in.  I was okay then pushed the 2nd set. 2X14 @1.01 and 1.06 finished with 14'@.86.  The final 14 was a real mental challenge to keep the watts up. 70' at .89 for 91 TSS.  Looking forward to FTP bump as I want the higher number but the new workload will be a killer particularly the longer FTP intervals.

    https://www.strava.com/activities/875629241


  • Sid WavrinSid Wavrin
    I am testing this week also as a result of half marathon this coming weekend. Did the bike test yesterday and saw increase of almost 50 points. ( I should say I was very surprised at how low I tested 8 weeks ago.) I could feel the increase in the workouts in prior weeks but was still pretty surprised with yesterdays test. The next few weeks should be interesting meeting the new targets in the interval work. I am looking forward to better weather to test fitness outside. Thanks for the inspiration from all of you!
  • Phil MillsPhil Mills
    edited February 22, 2017 4:27PM
    Missed Tuesday's ride and moved Thursday's VO2 wko to today. Got up late and only had time for short warm up and the main sets. 

    12x1'@ 1.15-1.19

    https://www.strava.com/activities/875714424
  • Shaughn SimmonsShaughn Simmons
    @Francis Picard - .92 for 70' on a lower HR says that work is turning into fitness gains!  Great timing with the testing next week!

    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
  • Tom BoxTom Box
    I'm headed out of town next week and going to do the Desert Triathlon (Oly) on March 5 so switching my test week to this week since I won't be on my usual set up next week.  Did the ftp test yesterday with a 15 watt increase.  I'm pleased with the progress.  Some of this increase was probably due to being on the tail end of a cold when I tested in week one.  I feel like I nailed the execution of the test though with a slow steady increase in power throughout the 20'.
    https://www.strava.com/activities/874581015
  • Gordon CherwoniakGordon Cherwoniak
    edited February 23, 2017 2:41AM

    @Shaughn Simmons Gains are tough when you've been in the game a long time.  That and as you mentioned 40 miles/week running adds in a lot of fatigue.

    @Tom Box 15 watts is a solid increase, nice work.

  • scott dinhoferscott dinhofer
    edited February 23, 2017 12:36PM
    Gordon Cherwoniak said:
    I think Scott's a week ahead of us as he started his OS January 2nd.  Week 7 for me anyway.  The bonus is our fearless OS bike Captain can test with us next week. 
    yup, messed that up! got a new inspirational message for you all ^^up there^^
    @Tom Box - great numbers! Good luck in the OLY
  • scott dinhoferscott dinhofer
    edited February 23, 2017 12:38PM
    now I am waiting for the deep, my instagram feed is full of people in Aspen, Jackson, Vail, Utah, getting dumped on... Here in Steamboat.... I am awaiting what will just be a few inches.. The good news is I've been running every morning, here's a shot from the other day's run.
  • Jeff KaneJeff Kane
    Woke up a bit fatigued so decided to do the advanced VO2 wko and nailed it. Did have to cut the brick run a bit short due to time. Shorter time = z2 pace. Easy day tomorrow. Yes please!
  • Shaughn SimmonsShaughn Simmons
    @Jeff Kane - nailing an Advanced V02 wko is no easy day.  BOOM!
    @Scott Dinhofer - you're killing me with all those ski pictures.......so jealous!
    @Gordon Cherwoniak 70' at .89 is only for real men!
    @Phil Mills - nice to have you back in the saddle....strong work!
    @Tom Box - Knocking down a 270 FTP with a 15 watt increase spells a lot of WORK of the last 8 weeks!

    EZ week for me......maybe a run test later....

    SS
  • Catherine BranchCatherine Branch
    VO2 wko done.  Legs were feeling pretty fried during the warmup -- I know I overdid yesterday's run.  Was thinking that if they didn't come around, I'd hang on for as long as I could.  But ... started to feel great a couple of intervals in!  Heading for the run later today.

    https://www.strava.com/activities/876931771

  • Jon BergmannJon Bergmann
    So next week is test week. I look forward to it as I know my numbers are higher--and I dread it at the same time as I know it is just going to hurt!!
  • Phil MillsPhil Mills
    @Shaughn - Thanks, good to be back.
  • Paul CurtinPaul Curtin
    Another hack to the Thursday workout: did 15 x 1' instead of the planned 32x30".  Executed it as 3 sets of 5 x 1' with 2' rest; with another 2' rest between sets.  Power stayed fairly steady throughout although I was gassed at the end.  Heart rate got to 170 on the later intervals -- some really good Z5 work today.  I took a nap today after lunch; it's nice to be back home after a few days at the client site.

    https://www.strava.com/activities/877089739 
  • Al TruscottAl Truscott
    @ Scott - The snow is always deeper on the other side of the fence...

    @ Paul - Hmmm... you're doing 1' work/2' recovery? That may be too much rest between intervals; the idea is to get progressively fatigued, so you are not fully recovered with each subsequent VO2 interval. If you feel like you can't handle recovery intervals the same length as work, then decrease the effort during the recovery phase. I like to see my HR get 1-2 bpm higher with each interval, say starting @ 128 and finishing @ 142 (my max HR is maybe 160ish) through the set when I'm doing 2 x 12 30/30s, all @ 120% of my FTP, with recoveries @ 60%.
  • scott dinhoferscott dinhofer
    @Al Truscott - today I'm on the right side of the fence it snowed on and off 2 nights ago & yesterday, got a good 4-8" all over, started coming down hard yesterday afternoon and now town which didn't have much had 4" on the way home from dinner at 8:30, expecting good things today! pics to follow.
    Also, with 3 of us slipping on the street and going down hard, I am questioning the wisdom of trying to run this AM and I have no access to a mill :'(
  • Joseph LombardiJoseph Lombardi
    well work works...I ditched the formal inside workout yesterday to get outdoors in the sun and warmth mostly an ABP ride...with definitive segments of extra push...really felt great..though not great in Aero position...I rode an hour at slightly above (220NP) my "current FTP of 200 and a 20min segment at ~237NP..so this will suffice for my test I will bump my FTP to something between 210-220 and I will train through next week...
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