2017 JOS Bike Thread Wk14 - It Never Gets Easier you just Get Stronger
To Paraphrase from the Rules.. as we all know as you increase your watts, you restart the cycle of intervals continuing the perpetual cycle of getting stronger. Hopefully those that are new at this have learned just how hard, hard is and the rest of us have profited psychologically from our shared pain over the last 14 weeks.
keep posting this week and let's see some hard work. It's time for the gorilla to leave the cage bloodied!
see you all in the respective race training forums as we transition our training to be event specific.
thank you all for picking up when I didn't have time to post certain weeks. The camaraderie was first class!
keep posting this week and let's see some hard work. It's time for the gorilla to leave the cage bloodied!
see you all in the respective race training forums as we transition our training to be event specific.
thank you all for picking up when I didn't have time to post certain weeks. The camaraderie was first class!
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3x11'@ 242, 243 & 247
https://www.strava.com/activities/938215824
followed by a brick in where did this 80' heat come from??
@ everyone - Thanks for posting and providing encouragement and motivation throughout the OS. I just love the team mojo in the OS.
I got in 85' while everyone else was taking a nap 3X10' (4') .99;1.01;1.02, finished with 11' and 15' at .85 and .86. The legs took a little bit to come around as I've been taking most of the night feeds to help my wife recover.
I'm thinking of adjusting this week a little and doing one final Saturday longer bike ride as I have not hard 10K or half mary planned. We will see how the week unfolds. I do plan on getting a test in this week some time but it might be spontaneous and based on some quality rest and available time.
Managed to get a wko in at the last hour. Glad I decided to forgo sleep as I forgot about the power co's planned power shut down at 12-5 am. I would've been in the dark at 4 am trying to knock it out.
Legs have been tired since Sunday so I conceded to the gorilla on the last set.
60' with 2x10' @ .95
http://https//www.strava.com/dashboard
5' segment - how much over 300 watts were you?? protocol of the 5/20 test calls for this to be at 120% of FTP, so for your 297 FTP, you should have ridden the 5' VO2 segment at 356....
If you were much lower than 350, then your resulting FTP is going to be too high as you didn't stress your system enough on the 5' interval. Even basing on your old FTP of 282, you'd have to have done the 5' interval @345...
hate to be the bearer of bad news, but doing the 5' at the right numbers helps you genearate the right results...
I personally don't recover well or perform well at Vo2 (though it got better with all those 30/30s this year
297 X .95 = 282 FTP. 282 FTP X 1.2 = 338 Vo2.
As long as you were in the ball park of 338 Norm Power, test is good. Post your link and we can help.
@Jeff Kane - any way you cut it.....looks like you had some damn strong improvement well earned from all that hard work!
I had a dark morning....46' of ~.98 total Z4 work: https://www.strava.com/activities/939066691
Very hard on the heels of yesterday's run work.
Congratulations on a great OS all!
SS
@Scott Dinhofer - thanks for leading us during that bike OS, great job !
doing my final FTP test tonight before heading to NYC tomorrow morning for a 5 days of ultimate foodie tour.... including wine.
Will post later tonight !
can you post the link for the Trainer road file.
the best way to solidify the new #s is to go out and ride some FTP sets... even doing 3x6s, you will feel right away if it is REALLY hard, but sustainable, or not doable... that's the acid test at the end of the day
"it doesn't get easier, you get stronger"
Looking forward to seeing you at BRC
I tested today and didn't post my best results. I've worked really hard this OS and feel a little disappointed but know at the end of the day this test isn't the be all end all.
Two weeks ago, I ran a half marathon and missed a course PR by 20 seconds. Since that time by legs have been a little flat on the bike but I've still done a lot of work in the 95-100% range as well as the VO2 efforts.
I want to tell myself that today's test may not be a true representation of my OS work as I was feeling a little flat. I couldn't seem to nail my pacing and either went too hard too fast or too easy. This being said, I saw no significant change in my numbers. I may take a complete rest day tomorrow and test again Saturday. I'm undecided right now.
I truly appreciate the support and help as I've completed my third (and a half) Outseason!
Here's today's work and feel free to comment or make suggestions if you like. Post them here or in a private message as to not clutter up the board.
Again, thanks to all and good luck to those who still have their tests ahead of them!
TB
https://www.strava.com/activities/940559452
@Todd Bray It's tough to push up the bike FTP and vdot particularly once you get more OS's under your belt. Given your 1/2 mary two weeks ago and your other signs is would suggest so. If you are moving in to a subsequent plan I'd say just test after the you take a swim camp/transition week or two. Looking at your graph above you have 4 high levels of power and three troughs. I'd like to see you build that power over the 20 minute test.
@Shaughn Simmons 46' @ .98 is a killer workout. You have been extending the boundaries of OS pain with your running and biking hacks to get more out of your body. I've been inspired throughout the OS by your continued dedication
@Phil Mills Nice job getting the workout in the books. If you are sleep deprived it does not matter if the workout is late or early it's hard.
@Scott Dinhofer It's definitely noted on the weight loss and I continue to focus on the denominator of the equation as well. I'm down 16lbs since week one. Not exactly where I'd like to be but consistent loss except a couple weeks. I was trying for 20+ with the high goal of 2lbs a week so I missed that OS goal. I will be refocusing and plan to push the weight loss during the swim camp. I need to manage it over the IM plan as I have trouble with the long bikes if I try to lose too much.
Short version - week 1 FTP 208; wk 8 220; wk 14 238.
My kind wife offered to take the night shift of feeds for the first time since we got home as I've been covering most of these up until this point so I had mostly 7 hours of uninterrupted sleep from 11:30-6:30. Everyone took a nap at 3pm today this window to do my final OS bike test.
I went conservative 5' @ 272 and 20' @ 250 for a new FTP of 238. 5' intervals were 236;245;252;264. I probably under cooked the 5' as well with by number being 284 but also left some watts on the table with the easier start of the 20' test. I'll be testing out doors in 2 weeks after swim camp in the aero bars so this just give me a reasonable data point for that test.
Bike results - Week 1 I set my goal at 15% increase which would be 239 and I said I'd be happy with 235 or better given my fitness coming in. I also hit 38 of 42 bike workouts (still might get one more in) with most workouts hitting the amount of work. I did have some trouble with the longer intervals and broke several up in weeks 8 and 9 but overall a successful bike OS effort.
https://www.strava.com/activities/941000690
I sadly threw out my back on Monday and have not ridden at all. One mostly trail run and I think I may run again today. Swim too. I will be on my road bike tomorrow to prep for BRC and if weather behaves do a test outdoors next week sometime. If not, I will test after Boone recovery.
Thanks Scott for wrangling us all OS, and see you in Boone!
I started at a 255 FTP. Just finished my bike test.
5' @ 320
20' @ 291
new FTP of 276. I set a PR on Garmin for my all time highest 20' power
@Todd Bray -- personally I wouldn't retest tomorrow. You've done a ton of work and I'm sure your FTP is higher than what you tested. Just go back to working hard - something like 5 x 4' at 120% then an ABP ride Sunday. Wait for the first test in the GetFaster plan
@Gordon Cherwoniak -- you've got a lot going on, it's quite okay to under-cook the power numbers; time in zone 2 is a great substitute when don't feel like pushing hard; I'm impressed with your results this OS given everything you had to deal with
@Chris Oubre -- very nice test result!
Sat work on ZWIFT - https://www.strava.com/activities/943566585
Happy Easter all!
SS
I was not going to test but after returning from biz trip I ripped a great outside ride which restulted in a de facto 20 min test andesult of 250 and ftp of 238 up from 220