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2017 JOS Bike Thread Wk13 - "The Line"

scott dinhoferscott dinhofer
in General Training Discussions
If you are still here hanging out in the OS - Congrats... You've made it to the line! (or beyond!) It's clearly mile 18 territory as you battle the mental fatigue of the long OS

the next two weeks have BIG wkos in them... Lots of long intervals to seal up all that hard work... Spring is springing and the desire to put that fitness to work looms, as well as the mental need to have a break from the trainer. You should be seeing lots of good results as you start to ride with your friends...

keep it going, 2 more weeks? left!

Comments

  • Jeff KaneJeff Kane
    Good bike wko this morning feeling good. Coming out of the other side of pushing the razors edge. Prepping for a 1/2 Mary on Sat. Working on trying to get in on the Mt. Mitchell day of the BRC. Fingers crossed!!!
  • Francis PicardFrancis Picard
    As usual, the Tuesday FTP work was done on Monday night for me. That was a tuff one ! but glad its done

    https://www.strava.com/activities/927146118
  • Gordon CherwoniakGordon Cherwoniak
    First bike of the week done 16;14;10. then 12' @.85 The middle one felt the easiest as I lowered the cadence a little on that one .99;1.02;1.0.    Total workout 90' @.87 113 TSS.

    Rest up and refuel as I have to go back to back on the bike workouts due the the in-law interruption last night. 

    https://www.strava.com/activities/929060608http://



  • Shaughn SimmonsShaughn Simmons
    edited April 5, 2017 2:40PM
    @Gordon Cherwoniak Got Cherwoniak?  Damn!  113 TSS nailing the hard stuff like a veteran!

    @Francis Picard FP = First Place!

    First Place in consistency

    First Place in supporting the team

    First Place in getting it done day after day!

    First Place in posting the link and being accountable!  BOOM!

    I felt like I was eating glass at 5:30 a.m. this morning: https://www.strava.com/activities/928988712/overview

    Have a great week all!

    SS
  • scott dinhoferscott dinhofer
    I feel like I am writing this too much this year, but big FAIL this AM.. legs were still tired from 2 days of @Stephanie Stevens - kicking my butt all over vail (for the record we finally had a 30,000' day that we've chased for a few years on Sunday) did one interval of 12.5'@100%, a 2nd interval of 12' @ Z3; hindsight says I should've done the first one at .95... Moving on from this and fully immersed in Tri training after the PR 70.3 and ski break
  • Jason VeithJason Veith
    edited April 6, 2017 3:04PM
    I'm all mixed up!!  Nothing like introducing a ton of change right at the end of OS.  I hit a milestone mark of my weight loss, so I rewarded myself...

    My heaviest weight (pre-surgery) was 310 lbs.  I hit the 100 lbs loss mark (weighed in at 208 lbs).  My reward????  a set of PowerTap P1 pedals!!  Now I get to play with power like the Big Boys (and Girls).  All this OS, I've been using TrainerRoad's VirtualPower.  I knew going in that when I switched to using a real power meter, my #'s will probably drop.  I'm fine with it.  It's a number, and a measurement to use to get better!

    So, I setup the Pedals on TrainerRoad, and ditched the VirualPower.  However, I didn't change my FTP (not knowing where the new numbers will land).  I'm just going to do the best I can until the end of the OS, and then re-test using the real power #'s.

    All I can say is  OUCH!!  Combining the new power meter and finally getting over the cold/flu, my legs really felt it.  I was short on time, so I just did what I could do.

    https://connect.garmin.com/modern/activity/1661068561

    The first 14 minute interval HURT.  I tried to keep it where my "VirtualPower" numbers had me at.  NP: 203
    That was going to be a No-Go for the second interval, so I decided to drop a bit and just ride.  NP: 174

    Legs were spent, so I decided to bag it.


    On the bright side....   I got to play with my new power meter, and it is super cool all the data I can get from it!   HIM training is going to be so much fun this year!
  • Doug JohnsonDoug Johnson
    @Jason Veith that is awesome!  Those pedals are well earned.  Enjoy the new toy and new levels of pain!
  • scott dinhoferscott dinhofer
    Trying to get back into the OS here... knew that after doing a blown up FTP set Wednesday, that 2x(16x30") wasn't in the cards, did a full hour wko including 2x(12x30") good to get it done, followed by a solid 4 mile treddy run!

    looking forward to seeing everyone take this work out on the road soon!
  • Francis PicardFrancis Picard
    Did the last long ride yesterday between 2 client meetings. Will only do the VO2 ride tomorrow and will up for test week next Monday and will not ride until a week since I'll be in NYC for 4-5 days.

    https://www.strava.com/activities/930628352

    Legs were smashed from the TRP run the night before, several times I wanted to call it off.. but recalled they are no excuses in here !

    enjoy the week end !
  • Paul CurtinPaul Curtin
    Nice work Francis!  NYC is a great place ... I recall you were there last year and had a few runs in Central Park ... hopefully your schedule allows running again

    Got in a good quality ride on the trainer - 5 x 4' with ascending power

    https://www.strava.com/activities/932155790
  • William JenksWilliam Jenks
    My legs were still pretty shot from Saturday's 100 km gravel race.  I put in 30 minutes of FTP over the course of an hour and decided that there was a wall I needed not to run into.  Did a couple miles (not 50 minutes!) of a transition run.  I'll be fine by the weekend I'm sure.  Not expecting any problems with tomorrow's long run.
  • William JenksWilliam Jenks
    Oops, it seems like my Tuesday post sat here for a couple of days.  Damn.  

    Went out riding with the road gang on Thursday for 1.5 hours on sprints and turns practice on the road bike.  All good except my PT battery died midstream.  :-(  But it was a good workout not dissimilar to what was called for in the plan.  And more fun.  

    Got in a few miles of run after, nothing special.
  • scott dinhoferscott dinhofer
    @Francis Picard - what days are you in NYC? I am running the park with my daughter tomorrow. 
  • Francis PicardFrancis Picard
    @Scott Dinhofer we arrive next Wednesday April 11 and coming back to Montreal on April 16.

    @Paul Curtin yup ! I lived in NYC for 14 months.. this is where it all started, we were living in Chelsea and seeing all those runners on the Hudson bike path had me start running :)
  • scott dinhoferscott dinhofer
    still easing back into the OS from the HIM break, for those of you that consider it in the future it is VERY tough mentally and you have to be ready to adapt. Dialed down my FTP by 5% and knocked out 4x12s, the last one was a bloodbath with the gorilla, but i switched to working off HR and kept it climbing... me and the gorilla limped out of the room arm in arm...
    https://www.strava.com/activities/933115040
  • Trish MarshallTrish Marshall
    Had a very good ftp session on Tuesday, nice brick, spot on v02 work on Thursday (minus a couple sets where TR didn't give me the proper watts in erg) and another decent brick (that I didn't want to do, but got done) and the Saturday work on the trainer even though all my playmates rode outdoors.  I've missed a fair bit of work on the bike this OS and with Boone just around the corner, I needed the ftp work. Pretty much nailed it and went for a nice trp brick in the SUN. :D  I'm doing my long run and then joining my playmates for 90' riding.  They are in the IMLP plan already and will be pushing ABP, but I am just getting some time in the saddle on the roadie in prep for Boone.  

    I also am spending some $ getting my Ventum gearing in place and a few baubles for the road bike.  Spring and time to make it rain a little in the bike department! 
  • Jeff KaneJeff Kane
    @Scott Dinhofer, way to keep in the game! I would expect nothing less! @Trish Marshall, solid work! I'll be at BRC for the Friday ride only. I'm geared up and ready to go!
  • Gordon CherwoniakGordon Cherwoniak
    Sorry been away since Wednesday.  My wife was induced and we now have a new addition, Brody Allan.  My wife had some blood loss 1.5 lirtres so we've been at the hospital until yesterday.

    I get away while everyone was sleeping for a supply run and found a 35 minute window to squeak in 2X(6X1') at 110%.

    The mother in law is in town so I believe I'll have a window to get in another bide while everyone's sleeping this afternoon.   We will see what the legs have in them for the 2X20'.
  • Al TruscottAl Truscott
    Gordon Cherwoniak said:
    Sorry been away since Wednesday.  My wife was induced and we now have a new addition, Brody Allan.  My wife had some blood loss 1.5 lirtres so we've been at the hospital until yesterday.

    I get away while everyone was sleeping for a supply run and found a 35 minute window to squeak in 2X(6X1') at 110%.

    The mother in law is in town so I believe I'll have a window to get in another bide while everyone's sleeping this afternoon.   We will see what the legs have in them for the 2X20'.
    Congratulations, Gordon! Kept family first, fit the training around them, eh?
  • Doug JohnsonDoug Johnson
    @Gordon Cherwoniak congratulations!  I hope Brody is healthy and your wife recovers quickly!  Enjoy the moment.

    Ive been getting my wko's in, just haven't posted.  I joined the EN Zwift group ride this AM and that was a lot of fun.  I would encourage others to join for a great way to get that Sunday ride done early and safely.  The time goes by quickly with the group.
  • Paul CurtinPaul Curtin

    That's wonderful news, Gordon ... congratulations to you and your wife!  I hope she recovers quickly.  And kudos for still getting the WKO's in!

  • Paul CurtinPaul Curtin

    Finished the OS a week early; I've scheduled a down week next week.  Didn't get to do the final FTP test, but I've definitely improved; likely won't test again until early May on the Get Faster plan.

    It was a great sharing the OS with all of you – @Scott Dinhofer: thank you for leading us!

    Doing the Blue Ridge Camp at the end of the month; will see some of you there!

  • Trish MarshallTrish Marshall
    BABIES!!!  Congratulations to the whole family @Gordon Cherwoniak Take good care of your bride and new little man! Enjoy the support of your in laws and sleep when you can!!!  Brody and your better half first!!!

    Rode in some nasty wind today after my long run in the same.  Oy.  I think my legs like spinning after the run though.  We may ride again tomorrow since the weather window is good.  We shall see. ;)
  • scott dinhoferscott dinhofer
    @Gordon Cherwoniak - most awesome news, soak up every minute of it!!!
    @all - feeling confused, why do I think we have one more week of OS???
  • Francis PicardFrancis Picard
    @Gordon Cherwoniak grats !!! enjoy the moments :)

    @Scott Dinhofer cuz time flies when you get old ;p.. ok that was an easy one =)
  • Phil MillsPhil Mills
    @Gordon Cherwoniak congrats on your new addition.

    Poor showing this week.  Only bike wko was today's. Couldn't make the 4 am wake ups this week.

    4x10'@ .96 - .97.  Ran out of time at 80', as ribs and brats in the smoker were calling for attention, with the family closely behind.
  • scott dinhoferscott dinhofer
    @Phil Mills - according to my training plan, we've still got one more week...  :p
  • Phil MillsPhil Mills
    @Scott Dinhofer - Yep, my post was for week 13's activities, or lack there of.

  • David HowardDavid Howard

    @Gordon Cherwoniak Congrats on the new baby!

    Jason Veith Good job on all the work...... As well as everyone else!

    This week for me...in summery ...meh.... Bronchitis really kinda making things suck...Then It turned to Pneumonia this weekend _Luckily didn't have to run for PT as it was Army weekend. 

    Had a good hard week prior despite the cough/snot. and this week decided to to my FTP test a week early.  A little tweak in the cleat position and done on my race bike (PR6) with the Vector PWR while also recording with my 'ol standard Newton PM.   Another small bump particularly in VO2 but results showed a 251w Newton/221w Vector.  My goal was 245w by now (Newton)  and Computrainer Watts tend to be about 5-10w lower than that  (But still 20w higher than Vector) so I am ...sorta...happy ish if my "Real" FTP is ~235....

    https://www.strava.com/activities/928447450

    ONLY Run: https://www.strava.com/activities/928534412

    FRI: ran out of time ...but was feeling like hell ...just wiped....about 1-2 days before the Pneumonia kicked in 

    https://www.strava.com/activities/933897653

    Will be a Hodge-podge week next ...depending on when I am well enough.....

  • William JenksWilliam Jenks
    My weekend bike was out on a 6 mile hilly loop that is for another bike race I might do.  The race is in a couple weeks, and it's not a crit...just a fairly short road race.  Thought I might try it to see what they are like.  

    I did two of the loops holding 250+ W (about 18 minute efforts) and 4 loops just working the hills and riding pretty easy/normal on the flats and downhill.  It was a pretty good workout...not EXACTLY what the written one was, but in te same spirit

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