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2017 JOS Wk 10 Bike Thread

Shaughn SimmonsShaughn Simmons
in General Training Discussions
Starting this thread on behalf of our Captain who is racing the PR 70.3 this Sunday.

In his honor, we will throw down an exceptionally strong bike week 10 sending all the necessary EN mojo vibes he needs to get it done on Sunday!

I was on spring break last week and did zero biking.

I began this week with a 73 minute ABP ride that included 20+ minutes of Z4 time outside (with 20 mph winds):

https://www.strava.com/activities/899283693

My trainer blew up and another one is on its way.  My tri bike is in the shop so, for now, I am stuck outside on the dinosaur, a 12+ year old Light Speed Saber.

Good luck this week all!

SS

Comments

  • Francis PicardFrancis Picard
    why am I not surprised concerning your trainer SS ???? :)


  • Todd BrayTodd Bray
    edited March 14, 2017 6:07PM
    @Shaughn Simmons if I were your trainer I'd blow up too just to save the abuse! LOL!

    Tuesday work is complete and I pushed hard today. I rode the 13' minute intervals at 1.00, 1.01 & 1.02. Total slobberfest but I got it done!

    Here's the file: https://www.strava.com/activities/899964360

  • Jeff KaneJeff Kane
    Hit the bike yesterday due to travel. 36 min at 2 watts above FTP overall was awesome after hitting the Sunday hard run in the late afternoon was bonus. Big things on the horizon!! Kill the gorilla this week!!
  • David GlennDavid Glenn
    @Todd Bray
    @Jeff Kane 
    Nice job on the Tuesday rides! You guys made it sound easy!  
    I thought I was gonna die. Was able to hold FTP first 18MIN. The second 18 was brutal. Almost stopped  but used my frustration as mental training...hopefully it goes inot the bank and comes back with interest!!

  • Jeff KaneJeff Kane
    @David Glenn, good point. I always find when my back is against the wall, I channel all the stress, frustration, anger and whatnot into my workout. That way, when I come out the other side I am in a better place and so is the workout! When I challlenge my workshop partipcants to grow outside of themselves they always do. Never settle for just enough!
  • Paul CurtinPaul Curtin
    Nice work team!

    Another road-dog week; in Cleveland for client work.  Hit the Keiser spin bike for 60 minutes and managed 5 x 5' (2'); HR didn't get too high and recovered quickly.  Rode during a spin class so had to pretend I was following along with the class; except when the instructor was doing too much standing on the pedals
  • scott dinhoferscott dinhofer
    edited March 15, 2017 10:45AM
    thanks Shaugn!! appreciate the backup & kudos!!! 

    SS's trainer blew up.. no surprise there, they should be giving you a new one for free as you are THE best durability tester they could ask for! about to do 3x8(Z3) in final ride before the 70.3, staring at a foot and a half of fresh POW on my deck.. so sad... 
  • Shaughn SimmonsShaughn Simmons
    If I go back and read your week 1 and week 2 posts, then compare to what is coming out of week 10, it is clear this is a different, much stronger team!  Everyone manhandling FTP and V02 sets now with improved baselines!  BOOM!

    Good luck @Scott Dinhofer!

    I was able to get in another outdoor ride last evening: https://www.strava.com/activities/900506087

    No way I can really pull off any FTP or V02 sets outside with traffic and stop lights right now.  Until I get the trainer back I'll doing what I can with what I have.

    SS
  • Phil MillsPhil Mills
    Managed to get the work in late, after putting kiddos to bed.  Broke the 2x18' into more manageable bites at a higher intensity.  

    4x9'@ .97, .98, 1.00 & 1.00

    https://www.strava.com/activities/900699780
  • Paul CurtinPaul Curtin
    That looks like an excellent workout @Phil Mills -- nice linear progression on heart rate rise; HR peak was consistent given the increased power.  I suspect you got more out of 4 x 9' than if you had stuck with the 2 x 18'.  Keep that one in the arsenal!
  • Phil MillsPhil Mills
    @Paul Curtin thank you.  The increase in intensity felt pretty good.
  • Gordon CherwoniakGordon Cherwoniak

     After taking several days off an not doing last Saturday's bike I'm back at it.  Still not where I should be and not sure this is all me, maybe my PM or the new, for me 310 is giving odd reading.  Anyway I feel like at times I'm pushing harder and the watts go down.  This could be in my head and perhaps I'm just not a good as I think I am.

    Anyway tried the 2X17' today and got in 9' @,97 then 5' @.96 and went with 2X10@.8 and .82.  Total ride was 75' with 71 TSS.  Not a good ride but I'm back at it. 

    https://www.strava.com/activities/901915424

  • Steve boerSteve boer
    edited March 16, 2017 11:45AM
    So I know it's the OS and this is where work works, but last night's brick was brutal. I'm a day behind so was doing Tuesday - Including warm-ups I ended up with 1:40 on the bike and then another 0:40 on the treadmill. I had a 60 minute best average of 198W with recovery intervals included (219 ftp). Tonight's run is going to be interesting on very tired legs. Now if we could just get mother nature to get her act in gear so I can get back to running outside.....

    https://www.trainerroad.com/cycling/rides/5513438-2017-os-wk10-tue
  • Shaughn SimmonsShaughn Simmons
    @Steve Boer - nice hard work....some call that Leading!

    Yesterday outside 30 mile ride (ABPish): https://www.strava.com/activities/901779037

    @Gordon Cherwoniak - nothing wrong with a 71 TSS ride......it was work.  Nice job!

    SS

  • Phil MillsPhil Mills
    @Gordon Cherwoniak I'm finding that some days, I have to be happy with just get time in on the bike.  If I had 120' scheduled, but only managed 45', then it's better than 0.  I see 28' of solid work in that 75' ride.

    I'm still not sure how I rolled out of bed at 4 am this morning to hit my 3rd wko in 30 hrs. Legs weren't as sore or as tired as I was expecting them to be.  I went with a longer warm up and definitely needed it.  There was a larger discrepancy than usual between my PM and Kickr this morning, making it difficult to maintain consistent resistance on the trainer.

    7x1'@ 1.19 average
    7x1'@ 1.21 average

    https://www.strava.com/activities/902336147/overview


  • Todd BrayTodd Bray
    Butt kicking wko today guys! I opted for a little different V02 work and completed 8 x 3'(3'). TOTALLY different workout than the 30/30's and I can say that as much as it hurt I think the reward will be large!

    I warmed up with the first two at 1.11 and completed the additional six intervals @ 1.15. 

    https://www.strava.com/activities/902575385

    I will miss the Saturday ride (my son is swimming in the Kentucky 12 & Under Short Course State Championships) and I am going to supplement it with some sweet spot work tomorrow if I can. 

    Keep up the great work everyone!!


  • Paul CurtinPaul Curtin
    edited March 16, 2017 11:34PM
    Todd - that looks like an excellent workout: lots of time in Z4+ heart rate

    Phil - way to stack the workouts!  Hopefully you're taking tomorrow easy; if needed check HR when you wake up to help assess how the body is responding; that's been a good indicator for me

    Today I did 12 x 1' as 3 sets of 4 x 1' (2') with three minutes of recovery between sets.  I was gassed at the end.
  • Gordon CherwoniakGordon Cherwoniak
    @Phil Millsthanks for those words to remind me.  I'm just pickup up the bike pieces and it's slowly coming back to me.

    Today did 5X1' @1.10 I was all over the map 220-252 which is 1.0 to 1.15 or so.  The first one was low then I cranked it up and the final 4 were 1.1+.  I opted for 2X8' .82 and .83.  55' total

    This was the first bike I'm felt okay coming in to in since that last ride of week 7. 

    https://www.strava.com/activities/903708763http://
  • Shaughn SimmonsShaughn Simmons
    Nice work @Gordon Cherwoniak !

    I fought 20 mph winds today for my Friday bike maintenance ride:https://www.strava.com/activities/904093513

    SS

  • Francis PicardFrancis Picard
    Did the 4X14' yesterday since I am moving the days around until end of the OS. Those were hard, barely hit the targeted watts but I guess thats normal, work entering the body at the new FTP level.

    https://www.strava.com/activities/903964035

    have a nice week end !!
  • Jeff KaneJeff Kane
    Repeated Tuesday's wko while hitting the numbers. Able to consistently ride strong, it will be nice to see how it will transfer when I get back out on the road. I have grown very fond of the trainer over the last few months!
  • William JenksWilliam Jenks
    Back from the camp with my daughter finally.  Florida was nice but the weather wasn't tht great and the riding wasn't very different from home....some rolling hills but pretty flat otherwise.  A lot less "epic" than last year in AZ.  Anyway, getting back in the "normal" saddle again this weekend!

  • Betsy KantorBetsy Kantor
    Hi JOSers. Lots of hard work being done here!
    sorry I've been MIA from the threads but just checking in to let you know I am doing the bike volumes as Rxd. Just doing my own 'less stress' training with 20% of the ride FTP or VO2 and remainder at my submax aerobic HR. 
    Tues-40' with 1x8@1.02
    Thurs-50' with 1x 10 30/30s-
    Sat--95' with 1x20'@1.02
    needless to say, I am NOT blowing up my trainer like our hero SS
  • Paul CurtinPaul Curtin

    Another good bike week in the books; I’ve been repeating the “spinups” at the of workouts – it seems to help with the cool-down

    Ready to add swimming next week; total planned volume jumps up to 12 hours

  • Gordon CherwoniakGordon Cherwoniak
    Almost back on track.  Had to change my powertap batteries  so this could have been the issue.

    Broke up the 2X19 in to 2X13' and 2X6'.  the 2X10' .85 work

    https://www.strava.com/activities/907068603http://
  • Phil MillsPhil Mills
    edited March 20, 2017 3:21PM
    Plan called for 2x15' & 2x7' or 44' of Z4 work.  15' wasn't looking good, so I decided to break it down into 5x9'

    Since updating to the latest Kickr firmware, the app has been prompting me to complete an advanced spinup/calibration to increase the devices resistance accuracy.  I decided to go for it. Man was I in for a surprise.  I'm used to a 15w-20w delta between my PM and the Kickr, with the Kickr showing higher watts than my PM.  Not any longer.  They are now within 5 watts.  The Kickr now holds resistance much tighter than it did before.

    It feels like a completely different trainer now.  One that kicked my butt extra hard for 90.' Training zones are going to be a bit off as a result.  VO2 work is going to be interesting. 

    90' of punishment this go around.
    3x9'@ 1.00, .97 & .94
    1x17'@ .95  Looks like I had it in me after all.

    https://www.strava.com/activities/907038195
  • William JenksWilliam Jenks
    Did my Saturday ride on Sunday in the form of a group ride with roadies.  Much stronger riders than me on the whole and very windy.  I couldn't do the formal intervals obviously, but the NP came out where it needed to be, and the work was solid. We started into a 20+ mph wind...and those guys are roadies not tri guys, so they attack the wind and hills.  So I was pretty wasted by the time we were flying home.  Nonetheless I worked my butt off for a couple wind aided PRs on my strava on the way home...lol... it was a very good hard ride of about 1:45 in duration.  Easy run a bit later because i was suffering.

    One small note.  Because of an oddity, I was riding my tri bike instead of my road bike...slightly different muscles!
  • Shaughn SimmonsShaughn Simmons
    Nice work @Gordon Cherwoniak !

    I fought 20 mph winds today for my Friday bike maintenance ride:https://www.strava.com/activities/904093513

    SS

  • Jeff KaneJeff Kane
    Hit the bike this morning and it was a bit of a fight @ 10',15' and 13' minutes at FTP which expressed themselves as 1.0, .99, .97. The gorilla was going to town on me the last 5 minutes but I hung on!! Backed it up with a solid run. 
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