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FOS Week 3 Bike / Recovery Thread "Tougher than the Rest"

Elizabeth HornakElizabeth Hornak
in General Training Discussions
Going with the Bruce theme.....give yourself adequate time for recovery and Coach Rich's maco view of intensity 

Recovery

• Monday / Friday light days - excitement builds to having a recovery day
• Fuel workouts properly even for 45' ride / run 
• Simple and easy is chocolate milk 4:1 carbs / protein 
• Budget in recovery on weekends - massage, etc
• Beginning of week best day for recovery - look at cost / benefit of taking a day off
• Mental / physical recovery
• Rest / Test in Week 8 -> good bike and run test -> everything else is secondary
• Final push VO2 at end of OS
• Don't be a hero on the first rep and a zero on the last rep

Intensity

• Lactate threshold (pace you can hold for 60') is an indicator of longer efforts 
• Faster 5K -> 10k -> 13.1
• 40K TT bike
• After OS comes endurance
• View of Intensity -> forcing your body to adapt to training stresses that it has not yet adapted to
• Three variables -> frequency, volume and intensity
• Getting as much work done in as little time as possible 



Comments

  • Jacklyn MooreJacklyn Moore
    I was still feeling Saturdays bike this am. Definitely feeling some fatigue from last week.  Was greatly surprised at how steady my heart rate was during the 2x12". It was good to see. Instead of the stead climb into the stratosphere. Adaption and fitness in the making. Going to get the run in this afternoon. We have wind warnings of gusts up to 70mph. May have to go to the old TM to make it happen. 

    Have a great ride and welcome to week 3!#CPR
  • Elizabeth HornakElizabeth Hornak
    @Jacklyn Moore that is great news! A steady HR is terrific!
     
    Let's kick it in Week 3!
  • Elizabeth HornakElizabeth Hornak
    edited February 22, 2017 12:09AM
    So, the rest of my week last week fell apart and today fell apart too. I was in NJ with my daughters and did not run, but made it to a show and dinner in NYC and drank some really great wine. We stopped in Albany yesterday and hung out with my sister and her family. I thought we would leave by 8:30, be home by noon, and I would be on the bike by 1:00. Nope, we ended staying late, ate a terrific Thai lunch and then meandered on back to the ROC. Beginning a new tomorrow. Taking Coach P's advice of rest seriously. :)
  • John CulbersonJohn Culberson
    edited February 22, 2017 3:04AM
    @Elizabeth: Getting back at it is what it's all about. @Jacklyn is on a roll. I was pretty spent after 2x12. Hit 208w and 212w for IF of .95 and .97. Stuck to the main set after a short w/u. http://tpks.ws/dMZWM
  • Shaughn SimmonsShaughn Simmons
    Bike test for me 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
  • Jacklyn MooreJacklyn Moore
    @SS- So that's why the margarita! You were celebrating your fantastic test! Well earned. For those that are uber athletes it is hard to come by gains because your already super sexy! Unlike for those of us who WISH we were super sexy and realise there's lots of room to grow.  ;) 

    So it's bike morning again. My butt sure could use a break from that seat! Seriously. I think I might have to use actual bike shorts instead of tri shorts today. 

    Discomfort/suffering comes from so many different directions during the OS. Part of our training is adding layers to our mental six pack. Coach P. mentions starting to practice distancing ourselves from the misery. Today will be good practice. It's my favorite. 30/30's. 

    Cheers! You amazing, awesome, sexy beasts! #CPR
  • Jacklyn MooreJacklyn Moore
    Bike done. SLAM DUNK baby! That was awesome. HR rock steady. Was able to hold 300 watts for 30" on the last one just for fun. I have a twisted idea of fun.

    Come on sexy monkeys lets beat the Gorilla!
  • Elizabeth HornakElizabeth Hornak
    @Jacklyn Moore  ...sexy monkeys, I just about spit out my kale salad! :) 

    Way to go on 300 watts - and we are all in the same twisted idea of fun as you are. B)  

    This momma monkey is down for the count with some sort of creeping crud. I think I have a temperature, my whole body aches, my nose is running, I am cold, and I am grateful I work from home so I can sit on a heating pad and wrap myself in a blanket.

    Have a great rest of the day!
    Beth

  • Shaughn SimmonsShaughn Simmons
    You guys make me sick!  Consistently nailing tough wkos right and left!  Remind me of myself.......

    @Jacklyn Moore - I was sweating out those Margarita drops this morning during my EZ 5K run in the sun: https://www.strava.com/activities/877010184

    But, since it was a national holiday, I took one for the team and had two last night.....

    I'm not sure who the sexy ones in this group are....???  I often pitty those passers by when they see a bald, old sweaty, skinny man running down the street in my neighbor.....aka.... KMF man....

    Keep leading all!

    SS

  • John CulbersonJohn Culberson
    @SS: A well deserved freshen-up week; @Jacklyn: 300w is real Gorilla Power; @Elizabeth: Rest->Recover->Return to "The Barrel." 

    I felt good about my trainer ride this morning. 16x 1/1 @ 240w (IF=1.1)/170w (IF=0.75). Felt like I was working at about the right level. I find these intervals to be easier mentally, but experience tells me that there is serious training stress going on. I shifted to Fri morning based on my work schedule and with the Saturday work coming in 24 hours, I expect to be pretty smoked by Sunday night. http://tpks.ws/hfU1J
  • Jacklyn MooreJacklyn Moore
    Hammered out the Saturday ride 3x8, 2x6 at FTP. Did you know that you can crash on the trainer? I was getting off the bike didn't realise there was a puddle and slipped. DOn't worry the bikes fine. Got a couple bruises and a scrape from the big chain ring. Lesson learned. Put a towel down! Only a monkey would pull that one. ;)

    @JC- Keep up the quality work. Yep the fatigue is SLOWLY building. Nutrition and rest. 
  • Larry SteinbergLarry Steinberg
    I performed my 30/30 intervals today - off a day due to travel. I've been on a multi year hiatus from triathlon and instead have been racing my mountain bike and cyclocross. I'm better equipped for the VO2 intervals than the FT...

    When you all do your VO2 intervals - is this in the aero bars or not?

    @John Culberson - I'm in the same boat. Hard ride coming back to back!
  • Shaughn SimmonsShaughn Simmons
    @Larry Steinberg - I always do the VO2 stuff sitting up.  Z4 and below in my aero bars.....  Nice Job!

  • Shaughn SimmonsShaughn Simmons
    edited February 26, 2017 6:46PM
    Saturday bike done.  3 X 11' at new Z4....90' total day after run test......not enough in the tank to do more than that today.

    https://www.strava.com/activities/879101684
  • John CulbersonJohn Culberson
    edited February 25, 2017 10:40PM
    Decided for the controlled WKO of the trainer today. I still have trouble with the discipline needed for intervals outdoors. (@SS is remarkable out there). Completed 1x14' @ .95 followed by 3x8' at .98, 1.0, 1.0. Felt strong, but noticed that my HR was lagging... a sign that I need to be smart over next couple of days. http://tpks.ws/VIr1g
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