FOS Week 6 Bike Thread "Hey Hey We're The Monkees"

Elizabeth Hornak

Yup, we are in the deep freeze here in ROC! From Summer to Spring to a devastating windstorm to a snowstorm (tomorrow will be day 2 of no school). My eldest daughter has been waiting a week to take her Functions, Stats and Trig test, and she mighty annoyed that there is no school tomorrow. 

Bike workouts are looking pretty the same, which gives us the opportunity for continued refinement as we are 2 weeks from testing. I think the name of the game is quality over quantity as we have no volume goals. 

NOS Week 6 bike peeps cross posted Coach Rich's Building Your FAST Bike in the OutSeason, which really resonates with me after my run last Saturday.  https://endurancenation.wistia.com/medias/gounbwum85  I kept up with the rides, not so much on the run, but still ran an excellent race. 

Thanks to @Jacklyn Moore for the fun theme! And thanks to Mother Nature for messing with the Feng Shui of my run tomorrow.

Elizabeth Hornak

I will kick bike thread off - I have the flu, so no bike for me today.  If I am feeling better, either I will get on the bike tomorrow for an easy spin, or I will snowshoe around my backyard, and then reengage on the plan on Thursday. Will most likely swim on Friday, which will entail an additional gear bag as our JCC received two bomb threats in less than a week (last Tuesday and this past Sunday). I will have my phone, car keys, a couple of towels, and a back pack with a warm change of clothes. I am sure those nice FBI guys won't care if I change up while they sweep the building.

John Culberson

@Elizabeth: Sorry to hear about the flu, weather, bomb threats.... whew. The great thing about the OS is that its 14 weeks long! Day-by-day, LOTS of fitness still out there for those who stay the course. Some hard work at FTP this evening... and a little swim before work this morning. http://tpks.ws/9GyfP

Shaughn Simmons

@Elizabeth Hornak - so sorry, the flu is really bad and hard on anyone!  Hold on and thanks for setting us up for this week!

@John Culberson - 76 TSS is good quality work there! Nice job!

My trainer blew up and Saris is sending a replacement so, I am stuck outside in the evenings as able for now.

Monday ABP ride: https://www.strava.com/activities/899283693

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 do what I can with what I have.

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Daria Matthews

wow, great job you all @Elizabeth Hornak, @Shaughn Simmons and @John Culberson. I did my Wed run yesterday - nice 7 durability miles with one Z3 mile.  Legs feeling VERY heavy from last week.  I hope it's not just me Doing my Tuesday bike/run today, yeah!

Shaughn Simmons

@Daria Matthews - hard to beat the quality in a 7 mile durability run....very nice work!

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

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Daria Matthews

Well, thank you @Shaughn Simmons! Nice ride!!

John Culberson

@Daria - heavy legs mean you are working hard... and as we all know that here at EN, Work Works! Rest appropriately a couple days/week and you'll keep building muscular endurance. @Shaughn Simmons is awfully nice, but wait 'til you see some of his WKO's ;-) Bumped up my Vo2 levels for this "Revolver." 16x 1'on/1'off. The ergo mode kept me ridin' that red line at 260w, and it was a true sufferfest for the last few. Felt good to "hang on." http://tpks.ws/KxdD8

Daria Matthews

@John Culberson - I think it means I'm not recovering the way I should, but I'm trying I already know that @Shaughn Simmons is someone I would not want to race, ha! Ready for the weekend workouts!

Shaughn Simmons

@Daria Matthews -  I do better training than I do racing....I don't race enough and need to do more of it.

@john culberson - very kind....keep up the consistent work!

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

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