December Outseason Week 4 Bike AND Run Thread - Closing out 2017 with GAINS
Merry Christmas December Outseasoners
Did an easy peasy 5 miles this morning as part of the EN Holidays 8 Days of Running Challenge. Definitely no sub-freezing temps here in SC, but cooling off a little bit. I need to do more of the non-TRP/Zone runs at this less than z1 pace. Feeling froggy and jumped into the first day of Zwiftermas bike series and did a "C" group ride. If nothing else, this takes care of most of tomorrow's scheduled 2x18, as my 45 minute power curve was above FTP, and Zwift noted FTP jump from 221 I had entered to around 236. Ooph, now I have to work harder. May try to continue to do some swift racing throughout this week. Have fun all!!
Mark
Did an easy peasy 5 miles this morning as part of the EN Holidays 8 Days of Running Challenge. Definitely no sub-freezing temps here in SC, but cooling off a little bit. I need to do more of the non-TRP/Zone runs at this less than z1 pace. Feeling froggy and jumped into the first day of Zwiftermas bike series and did a "C" group ride. If nothing else, this takes care of most of tomorrow's scheduled 2x18, as my 45 minute power curve was above FTP, and Zwift noted FTP jump from 221 I had entered to around 236. Ooph, now I have to work harder. May try to continue to do some swift racing throughout this week. Have fun all!!
Mark
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Coach P and I had to come up with an alternate "off the bike" run strategy because if I tried to run at my last hours avg HR coming off the bike at IMChoo, there would be no running. A brisk walk puts me at 120 HR. So we added 10-15 BPM to the avg for the run start zone to stay in.
Have the 5K TT tonight, weather permitting. May freaking snow and ice. But if I do get to do it, I'd wager my avg HR comes in around 152.
An alternate to the FTP "test" that may work out well could be one of Zwifts 6.2 mile races. Chase someone or see how many you can pass. While likely well short of 20 minutes, it would provide a nice number to draw from.
Or sign up for a longer race, like a 17 miler. Get in a good warm up then join the race a few minutes before start and chase/pass as best you can for 20 minutes, then quit the race. Easier to chase/pass for 20' than ride solo and just stare at power and cadence numbers.
I've really come to enjoy and look forward to the Zwift races. I get my butt handed to me in them, but I am able to 'race' them at a much higher sustained output than if I were to try such over the same distance or time in a free ride. To combat the boredom of the last 60' in Z3 on the long ride, I've substituted a 17 to 26 mile Zwift race for that hour. I like that structure. Knock out the first 90' of the workout, stretch, grab a snack, and then hop back on and see what I can do for an hour.
Tuesday Zwift race/FTP work: https://www.strava.com/activities/1327819252
As long as you can get comfortable with getting your a$$ handed to you a couple of times as week......you will get stronger!
Never worked ABP quite as well before Zwift.
SS
Did an hour tonight with 6 @ TRP of ~8:37, then last mile in 6:36. Was pretty happy with that.
@Shaughn Simmons Do you do timed efforts anymore, or just race all out? Wondering if I'm missing anything by not doing 30/30s or FTP sets. Seems I get plenty of the efforts during a race, but not really scripted.
Mark
Meanwhile, I'm back on the diet today. Yesterday I felt like a chocolate chip cookie with little stick arms and legs. I think the 180 heart rate yesterday wore me out because I couldn't get up for nothing this morning. However, I did manage 2000 yards at the pool this evening followed by a 4 mile run. And so it goes.
Wasn't really looking forward to the 5K test next week, but realized I'm registered for a resolution run on the 1st, so I will substitute that for the test and just shoot for a PR.
Loving the OS so far.
Congrats to @Brian Terwilliger on the huge gains thus far - gives me something to shoot for!
@Mark Hickman "Do I do timed efforts with Zwift?" - it depends. Tuesday Week 9 Nov OS has a L3, 3 X 12' FTP BUT, I raced on Zwift a 1X44' at .94 ....much more difficult and more TSS than a 3 X12'.
Today had a 10X1' Vo2.....sometimes I will do the 1 lap Zwift race which ends up being something like a 1X13' @ 1.1-1.15, however, nothing was going on at that time so I did my own 20X1' V02 set at 1.15-1.20 IF...
https://www.strava.com/activities/1330871110/analysis
SS
Meanwhile, I started this morning with a 2 hour easy bike ride on the trainer so I could watch Atomic Blonde. This evening I felt like shit and only made it a little over 4 miles running.
AND...Atomic Blonde is sitting in the Blu-Ray right now, waiting for a Friday Night viewing.
Rode KISS D race last night. Note to self: London Loop includes Box or Fox Hill, whichever it was. Group was broken up first time up the hill, then was chasing down folks the second time through; no way I would have put forth that effort without those carrots up the hill. Ran an easy 2 last night. Ran 2.2 today with the pup; really feeling it, so no more for today. Will find something longer to ride this weekend; perhaps the Fondo Zwiftmas thing @Al Truscott was referring to on another thread.
Think I'm going to skip 5K race on Monday and continue to swag my run paces; as a life long runner, I think I know where I should be, though my slow runs are probably a bit quicker than zones might suggest. I do have the Army's 2 Mile as part of physical fitness test coming up mid-January, and will try to see if I can hit 13 flat, or even how much under that I can go.
Mark
Sat AM - 5 mile road race (flat but including 2 miles XC) in 41:18. So 8:16 average. I came through mile 1 in 7:46 and died...I don't do any serious speed anymore so that hurt. 2nd of 10 in M60-64, but only good for 38 Vdot.
Sat PM - 2.5 hours of very easy Z1/Z2 on the trainer. Finally saw Spiderman Homecoming = C+. Atomic Blonde was sooooooo much better.
Then a 3.1 mi run in the afternoon, 29:45. My HR was high, pace slow, and power low for this route, so I musta been a little tired, but my form power was nominal, so thats good. I just slowed down, didn't fall apart.
Overall, reached about 11.5 hours this week, and after looking back at Strava training log, this was the most since May of 2015 in prep for my last full, IM CDA. Body seems to be taking it well; so no real issues there. Perhaps I should pay for the TrainerRoad membership and figure out this while CTL thing...
Happy New Years to each of you.