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December OutSeason Week 1 Bike Thread - Let's Roll

T’was the night before December OutSeason and all thru ‘da House,

EN teammates were restless ready to rouse.

Powertap pedals were mounted on cranksets with care,

Calibrated, oiled, and polished like Coach Patrick soon would be there.

Ironmen and women were nestled in their trisuits, black and red,

With visions of medals dancing in their heads.

And Mariah in her Roka glasses, everywhere, ready to clap,

Had just screamed get moving while watching team stats.

When mounted on the Wahoo and clipped in to address the crux of the matter,

We all sprang from our beds to start the MOJO chatter.

Away to TrainerRoad we zoomed with a flash,

Time to start working on a TriClub "5-pete" without even a crash.

Anticipating the OS for new ways to grow,

We start in December expecting many objects coming that glow.

When what on our training plan does appear,

But 14 weeks of training, to end this one and start the new year.

Get up and get going, on saddles with care.

Week 5 and our testing soon will be there.

Now Placid now Boulder now Cabo now Texas,

On saddles, on Zwift, on with the creams and on Garmin.

 To the top of the leaderboard to the top for us all,

Dash away dash away, just keep on dashing ‘cause March soon will call!

Don’t waste, not a minute, during this time of the year,

Going backward is not worthy of even a beer!



Time to get rolling, good luck this week ... for some of us (me) I'm well rested going into this and looking forward to getting back to the grind.  Some have started early, that's ok, let's keep posting and hold each other accountable through this time of year which is full of distractions and temptations. Feel free to add a stanza or two to the above poem, it will be fun to see what it looks like at the end of this OS session.

For all things OutSeason the link below will help, let me know if you have questions, I will work to try to get them answered.

A couple of things to remember ... nutrition ... if interested join holiday weight loss thread and HAVE FUN!


https://endurancenation.vanillacommunities.com/discussion/24059/the-2018-outseason-plans-are-here/p1?new=1


Marc
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Comments

  • @Marc Taylor
    WOW - you're such a rockstar! This is fantastic! 
  • So ready to Zwift the heck out of this OutSeason
  • Speaking of Powertap Pedals, Fedex happened to drop a pair off at my house on Saturday.  I have a set of Enve powertap wheels for each of my tri bikes, and a Cyclops Hammer trainer, but my road bikes don't have power.  Fixed!

    Mon AM - 2800 yards in the pool followed by 45 mins in the weight room.
    Mon PM - Getting a massage.  
  • Way to set the standard with opening posts; feel a little underwhelmed with my run thread!  Looking forward to getting after it tomorrow.  Will likely shoot for low zone 4 based on last season FTP as I re-adapt to the work.  After a bunch of short course podiums last year, I'm really looking to upping the blitz on the bike ~ and there's only way to do it...work works!  Go get em team!
  • @Marc Taylor - love the poem. Thank you!

  • @Brenda Ross ... thanks! Did you get my message about run?
    @Mariah Bridges ... lol ... Nickleback "Rockstar" ... I'm through with standing in line to clubs i'll never get in ... 
    @Chris Oubre ... perhaps you can help me hook that up to my "system" ... 
    @Paul Hough ... NICE on the power ... keep rolling, set the pace brother!
    @Mark Hickman ... you are the man, keep the group posted on workouts so we can all follow along!
    @Nam Lam ... it's a start, feel free to add a stanza as we all get into the OutSeason and Christmas mood!

    Me, swim jail, tore a flexor tendon in forearm, working on a potential stem cell solution ... anyone have experience with this treatment?  Arm specialist reluctant to do elixir of knife ... anyhow, spin class this AM ... i'll get my Kick'r calibrated and ready for tomorrow. 

    My goal is to show up for every workout in this OutSeason (except swim), I own a business and have some international travel planned in January but setting my priorities to be dedicated ... 

    "Big things have small beginnings" - Promethus

    Marc


  • Me, swim jail, tore a flexor tendon in forearm, working on a potential stem cell solution ... anyone have experience with this treatment?  Arm specialist reluctant to do elixir of knife ...

    Hoo, boy, tendons can take a loooong time to heal, whether repaired with sutures, or otherwise. Is this a tendon that would be holding your wrist flexed while you grab start your pull? Is it torn all the way, or just partially? I'm curious, both with fellow athlete sympathy, but also because I lost the use of a forearm extensor muscle 7 years ago (spinal cord injury), and that immediately reduced my swim speed by 10%, but I did learn to live without it. Flexion, though seems more critical.

    BTW, KUDOS on your Night Before Christmas... brought a smile.

    At the moment, I'm not biking, as I am at my house near Aspen CO. But there's minimal snow, and none in prospect, so I am swimming and running daily. Usually, I can mimic VO2 intervals in the moguls, but not this time around. Back with y'all in two weeks.
  • Actually got up early to get the bike in, plus a quick little brick.  Did 3x10' at around 205ish watts, so low z4 for FTP established earlier this year:o)  As always, seems like the first half of the first set, and last half of the last set are the hardest.  As it is the first structured work I have completed in a long while, I was happy with the effort, and the resilience to see it through.  Looking back at start of last OS, seems I'm starting with a bit more fitness/power, so that's awesome.  Unfortunately, traveling the next few days, so will have to shift Thur's bike to Friday.  How'd the first rides go for the rest of the group?
  • Day 9 for me.  I'm in week 2 and was supposed to do 2 x 15 mins @ Z4 this morning.  Ended up doing 3 x 10 mins @ 205 watts vs the 210 I achieved last week.  I think the culprit was the single leg reverse presses I did on a machine in the weight room yesterday.  I could feel my upper thighs tiring out exactly where I was pressing back with the leg and wasn't fully recovered.  Ran 35 mins this evening with 3 x strides afterwards.   
  • edited December 6, 2017 5:26PM
    @Marc Taylor

    I shredded one of two Pereneol tendons in my right leg revealed by an MRI several years ago.  There are two in each leg.  This was caused by rolling my ankle too many times.

    The surgeon reviewing this told me that tendons are one of the few things in the body that do not regenerate/heal.  This was 6 weeks before IMCOZ in 2012.  I was told I would not be running in that race.

    Over an extended period of time (for me more than two years) and depending on the nature of the injury, the body can learn to compensate.  In my case, I was told the shredded tendon would either snap off and then require surgery that replaces the tendon with another one, OR my my body would learn to compensate.

    Fast forward, I learned to run slightly differently and lost permanently the ability to run 6 min/mile paces and my 50 vDOT (which engages the tendon in my case) and settled for 7 min/mile intensity work.  BUT, that took a long time to accomplish and included pool running for several months.

    May be better to get it fixed permanently if you have 6 months of patience and downtime.  For me, I am happy with the decision.  I am 50, race long course IM and don't really require that kind of fast twitch performance to do what makes me happy.

    Neither decision is right or wrong and each one will depend on your situation, goals and flexibility. 

    BTW, I ran that entire IMCOZ run leg in about 4:30 without snapping off that shredded tendon though my ankle did swell to the size of a baseball by the finish.......now you know the rest of the story........
     
    SS
  • @Shaughn Simmons - I'm 60 now, don't have any shredded tendons and have to push hard to run under 9 mins a mile.  I would be thrilled with 7 min pace.  I guess it's all relative.  :)

  • @Paul Hough when I grow up, I want to be like you!

  • @Shaughn Simmons - you would be better off growing up to be like @Al Truscott

    Meanwhile, I swam 2200 yards this morning and will run an hour TRP tonight.  


  • What a great group, get it done with a chill attitude ... love it!  Good week for me, looking forward to the trainer ride in the AM! Everyone else ready? STEP AWAY from the treats ... focus on fit NOT falling back.

    @Al Truscott sorry to take a bit to circle back, here is the official diagnosis "There is a high grade tear involving the origin of the common extensor tendon and fibers of the radial collateral ligament and possibly some fibers of the lateral ulnar collateral ligament.  This tear measures approx. 9 mm from the proximal to distal footprint of the lateral humeral epicondyle". Layman terms ... grip, rotation, and dexterity are compromised and my left arm is weak and hurts.  The catch phase of my stroke is impossible and most things that involve my grip hurt.  This is hard because swimming is my favorite and when I need a reset ... get back on track ... get on a roll ... I go to the pool.  My concierge doctor told me I needed to see an orthopedic surgeon. My orthopedic doctor, who is the best in the area, said it looked gnarly and referred me to a had/forearm specialist.  The specialist told me nothing he could do surgically and eventually it would scar over and heal ... that was 8 weeks ago ... it is getting worse.  I am a scientist, own an aerospace testing laboratory, so my hands and dexterity are of the utmost importance to perform my daily tasks so hearing "nothing can be done" is not acceptable.  IF I were a major league pitcher or a cardiovascular surgeon someone would "do something".
    So, with that  said I love science and have read a lot about stem cell treatments involving ACL's and other areas that yield awesome results.  I am waiting for a consult with a Dr. in Kansas City ... of course, insurance is not accepted and it is $8.5K for treatment (they will treat 3 areas simultaneously though) so I am probably going to be a guinea pig concerning a meniscus tear, arm tendon, and have to find another application to maximize my investment LOL. With all the crazy ski injuries pertaining to knee injuries and other joint problems is the Denver CO area an emerging stem cell treatment mecca? 

    @Shaughn Simmons thanks for the encouragement and chiming in ... it is amazing how much you use your hands an fingers daily, once you are hypersensitive to every time you use your fingers, just typing ... willing for the down time BUT struggling to find someone who will do a "permanent fix" ... I am even more amazed that you can run 7 minute miles (plural) for an extended period LOL ... my 2017 goal (planning do it before the end of the year) is to run a 5K in under 30 minutes.

    ANYHOW ... everyone have a great training weekend!  Stay on track and pay attention for some more rhymes on Sunday night!!!

    Marc
  • @MarcTaylor, I'm bummed to hear about your forearm.  My right shoulder is acting up again and I'm all over my PT exercises and hoping I can pull through it.  Best of luck with the stem cell treatment...there is a very good sports doc in Tampa that does it, but I have no experience with it.

    Thu AM - 90 mins on the trainer using a preset VO2 workout.  Did 10 x 1 min @ 120% FTP climbing to 135% FTP, 10 mins Z2, then 10 x 30 secs @ 140% FTP climbing to 155% FTP.  
    Thu PM - 30 mins TRP run
    Fri AM - 3000 SCY at the pool but not too hard.
    Fri PM - 45 mins core/weights @ Anytime Fitness

    December crew - let's hear what you are doing and how it's going!!!

  • Attn Dec Slackers:
    Sat AM - 70 mins run per plan + 90 min Z2 on the bike (not per plan) while watching the Kona broadcast (see Mariah's link) and Lionel Sanders in Chasing the Lion.

    Sat PM - 3 hr bike fit. First one in 4.5 years.  No significant changes to my fit although he adjusted by cockpit slightly on one bike and the seat slightly on the other tri bike.  I don't know if I'll get a new bike, but the fitter will give me a professional opinion on 2 that I'm interested in after he gets additional fit info from the manufacturers (more than is available in the online published geometries).
  • Work travel and holiday parties have not been nice to me this week.  Unable to get Thursday's bike in, but was able to do the main sets for Saturday ride.  30' sweet spot, then 2x10' Z4.  Received my new Elite Direto today, so was the virgin ride.  Still need to figure out the ergo function...looking forward to it really.  Long run tomorrow; and run streak continues!!  Keep on keeping on team; we build our capabilities today for our conquests tomorrow!
  • I appear to be the only one posting in my run thread...am I only one running, or do we need to combine threads for simplicity?  Solid run this morning; around 50 minutes TRP, then maybe 1.7 miles at Z3.  Did an extra mile cool down ~ total run 9.1 miles for around 1:15-20.  Week 1 complete.  2 rides, 7 runs.
  • @Mark Hickman - I don't understand the point of two threads.  I looked at the Nov OS and see that most post in one thread.  I made the comment to Brenda when she was seeking a run captain, so I let it go to see what would happen.  This is exactly what I expected.  I'm not trying to be obstinate, but as I noted to Brenda there aren't enough people in the Dec OS to support two threads anyway.   I'll be posting my Sunday workouts in the other thread...both bike and run.  

  • So finishing up Week 2 for me.  Did 2.5 hours on the trainer this morning with 90 mins @ Z3 as 25-20-20-15-10.  Ran 30 mins after a few hours downtime.   Finished week 2 with 3 swims, 4 bikes, 5 runs, and 2 weight sessions.  Run mileage was 20 miles last week and 23 this week.  I'm in a slow climb to 30 miles a week by end of month.  
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