2017 JOS Wk 11 Bike Thread - Honor your training Self
Writing this in the SJU airport as I await my flight back to reality & responsibilities after competing in the Puerto Rico 70.3 yesterday where in case you haven't heard, 19 ENers laid it down and proved to all that it's not just quantity of finishes, but quality of finishes as we snatched the Tri-Club Pan American Championships from a QT2 team that included 3 pros.
As i hammered the bike, I question my true FTP, and know that I've not executed the OS as well as I wanted to, I know we all have things we wished we did better in this OS (Except for SS, the machine who seems to nail every wko with precision
)
It is time to honor yourself with one week of as close to perfection as you can come. Work on getting in every workout. If you are like me, don't do the bike in the AM and say "oh, I'll do the run this evening." Because we both know that doesn't happen!
nail every interval. If you can't do it at 1.0 (and you aren't necessarily supposed to) then do it @ .95, just as nike says, do it! Next week you will know what is possible in training!
and lastly, if you have been reticent on punching in here, commenting on you training partners & displaying your accomplishments, find the extra 5 minutes, please
Comments
HOT! Vector reads 20-30 w low sow still trying t5o get use to 'relative watts. 200-210 on flat = 23mph etc Did a couple hard loops with some mixed to get 2 hrs in ...not quite the 3-4x 15' Z4 planned but close enough ...will try and get some run in...just too hot out!
https://www.strava.com/activities/908052225/overview
https://www.strava.com/activities/908218348
Again this week I need to play around with the schedule to get it done.
10'(4')15'(4')10' @ Z4 tonight. It was tough but I made it. Added on another 15' at Z3+ to finish off.
https://www.strava.com/activities/909435024
Feeling the accrued fatigue these past few days ... couldn't hold power on yesterday's ride so cut it short
https://www.strava.com/activities/909368416/overview
Legs were super tired from last night's bike.
https://www.strava.com/activities/909480282
Still trying to convince myself to "bite the bullet" and pony up the $$$ for some PowerTap P1 pedals. I'll need something for when I finally get the bike off the trainer and on the road.
Hope everyone has a great week!!
I gave myself 2 X21' this morning. I must have done it right, because it sucked!
https://www.strava.com/activities/909912745/overview
Keep leading all!
SS
Way to get those rides done Paul, Jason, and Sid!
FWIW, this was a "mental health" call, for anyone still reading these things. When I am concerned about running into the proverbial brick wall, I think it's better to make the call to adjust the goal early. If I "play it by ear" and I was right about it being a bad idea, then one of two things happens: I push through and make it but probably am driving into the wall; or I fail, which is not good for the mentals.
So, I'm not advocating that people easily back off...and I may have done so a little prematurely this time. But I've been at this a while, and I've driven myself into the wall once or twice, and I'd rather stop when it's only the soft part of my nose that is getting squished.
I went into Tuesday's wko, low on sleep, from a late date night and sore legs from Monday's 7.7 mile run. I managed a warm up and threw in the towel 2' into the first set. The fact that I got up at 4 am was an accomplishment. On to fight another day.
@Francis Picard Yes I can just hear Coach Rich laughing a little harder each week. My whole goal is to get through the 14 weeks
@Shaughn Simmons Another monster workout.
@Phil Mills You did better than me. I reset the alarm at 4:30 on Tuesday in favor or more sleep. 5.5 hours was just not cutting in for me. Probably a bad call and I should have just done some .85 work but I did enjoy the extra 2 hours of sleep.
I've got problems this week and maybe only getting in two OS quality bike rides. I'll drop the Vo2 work if needed as I could really use the longer FTP intervals. It looks like Thursday morning at 4:30 will be my next opportunity to do a ride.
big Hell of Hunterdon ride on Saturday, hopefully have the legs for that, then I am fully back in the OS starting Monday!! Promise per what that freaky dude who started this thread said, to be more engaging here in the forums
I somehow managed to at least start and am glad I did. I took advantage of a long lunch to get in the (2) 18 x 30/30's and was able to complete them and a short brick run.
Surprisingly enough I felt decent after the warm up and hammered through the intervals at my highest wattage to date.
I know some of us are feeling fatigued but keep at it! Good work all!!
https://www.strava.com/activities/911434072
https://www.strava.com/activities/911854584
I don't envy you folks who are getting up at 4:XX to get wko's done, that's just tough no matter how good you feel! Way to get it done!
Enjoy camp Naomi, sounds like a blast!
Great work Todd, William and Paul crushing those rides!
Similar to what others have posted, I definitely was not "feeling it" today. I was more interested in taking a nap than riding. But, there's a lot of times I don't feel great and once I get through the warmup I feel much better and end up having a great wko. Such was the case today. After a 15' WU I did about 30' ABP work and then a 15' Z4 interval. My rear tire blew out so I ended up with a little over 1 hour. Probably good that the tire blew out rather than doing more work and digging a hole. https://www.strava.com/activities/911883966
Had to do it at that moment since I have familly stuff this week end.
https://www.strava.com/activities/912016419
I finally got a win on the bike. I reversed the first two intervals of Tuesday's ride and went 14;12; 10 @ 1.0;1.01 and 1.02. Threw in 10' at .85 to finish up. Felt pretty decent and needed this mental victory after the last couple weeks.
https://www.strava.com/activities/912446282/analysis
@Gordon Cherwoniak congrats on your hard won victory.
I've been pushing the run time at the sacrifice of bike time and it definitely caught up to me this week. I'll be hitting 30 miles today, with more scheduled for this weekend. The cost was 2 dropped bike wko's, well I got one in today, but it was in the form of an ABP ride over an FTP one. Better than not getting in any bike time though. Starting Monday, I will be dropping the run time and allow recovery time for the bike wko's
50' this morning with 20'@ .87
https://www.strava.com/activities/912399652
@Phil Mills way to handle those run miles smart!
@Francis Picard strong ride, way to get it done!
My ride today was 15'(4')20'(4')15' @ Z4 followed by 2 X 19'(2') @ Z3 to make it to 2 hours. Hit my marks on all of the intervals. Did it on the trainer which is where I'll be for probably at least another month+ here in NY. I am definitely a fair weather rider. https://www.strava.com/activities/914099887
I hope you all blasted those rides today!
2X19' @FTP on tap today 1.0 & 1.0, second one I was starting to fade a little and had to switch to a harder gear, start counting pedal strokes then shift back up to around 90 RPM's for the final 2 minutes. I was pulling out all the stops to get this one in the books as written. Follow up with 4X10(3') @ .83;.85;.86;& .87. Solid workout out 1 hour 50' @.87 IF and 139 TSS.
I'm trying to build this weekend ride to at least 150 TSS to make the transition to the IM plan a little easier. The switch over to longer bikes is always a challenge for me.
https://www.strava.com/activities/915903429
But I managed. Just took a little extra extra rest betweeen them (5 minutes instead of 4). But honestly, we are all extremely macho to be hitting 4 x 15 or anything close to it. With an FTP of 250, all of mine were 250-252. Stud play of the week. Feel good about myself. :-)
Keep up the quality work folks!