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JOS 2018 Bike Week 4 - Rule #6 -Free your mind and your legs will follow

scott dinhoferscott dinhofer
in General Training Discussions
Once again, our intervals grow slightly on Tuesday and the rest of the week is a repeat. This is an opportunity to re-look at what we did last week and attack it with confidence of knowing that we accomplished it last week or that we will do it better this week. 

Looking forward to reading tales of monster accomplishments(and beatings of gorillas) from this awesome JOS crew, enjoy the day off Monday!
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  • Paul CurtinPaul Curtin
    Rule #6 ... there's a list of rules?

    Did the Tuesday ride on not-fully-recovered legs.  Managed 2 x 12 in the Sweet Spot
    https://www.strava.com/activities/1381447813

  • Bill ManardBill Manard
    @Paul Curtin  http://www.velominati.com/the-rules/ .  Rule 5 is always my favorite...
  • Jason VeithJason Veith
    Tuesday Ride after a weekend of Skiing (Sun/Mon).  Legs felt good.  Can't wait to bump my FTP after a test.  I know there is more power there!!

    https://www.strava.com/activities/1382601668
  • Gordon CherwoniakGordon Cherwoniak
    Too many rules for me and if I have to look up a list that's even worse. How about go hard or go home? Well other than the fact that I did this on a trainer at my home...

    Felling it a little bit on week 4 2X18' was definitely enough work .99 and 1.01 - .90 for 60'.  This was the first ride I really had to break up the intervals in to smaller chunks.  I also had to remind myself of last year where I pushed my two rides before the test quite a bit and left the best rides out there prior to the week 8 test. 

    https://www.strava.com/activities/1382985863
  • Jorge DuqueJorge Duque
    Used this morning workout to perform a sweat test (never had done one before) just to find out I'm only taking half of the fluids I should be taking. 

    OS is the perfect time to continue to fine tune details for a good season ahead
  • JohnStarkJohnStark
    edited January 30, 2018 6:24PM
    Temp broke 40 degrees this morning so rode from the house to the backcountry and did a pseudo gravel grinder MTB ride on the access roads.  Wet, sticky, snowy, 5 to 7% grades at times....awesome!  A couple of hike-a-bikes as well.

    Got my 2 x 12's done based on HR.

    #1 - Avg. HR 157 (Max 167)
    #2 - Avg. HR 160 (Max 167)

    Ride on, everyone!




  • Phil MillsPhil Mills
    @Gordon Cherwoniak - awesome hard work put in there. I find that putting in a good solid wko the week before a test yields greater confidence on test day.  

    I'm going to testing a week early, either tonight or tomorrow.  I didn't test prior to the OS and am seriously considering substituting in the Tour of Sufferlandria for next week's wko's. Anyone else doing the Tour?
  • Robert SaboRobert Sabo
    Did FTP workout on zwift without the official wko.  I just warmed up and then did 18' @ .98 and then after 6', I rode 20' @ .97 and then warm down.  Much better then ERG mode and I could recover at the power that felt right.  It was hard but the time did not feel unbearably long.  I like this years progressing length of intervals.  20 minutes at 1.05 seems like it would be very manageable next week.  So I may shoot for progression through the interval to go for 1.08 at last third. 
  • Jenniferlyn KryvickyJenniferlyn Kryvicky

    I felt really good during today's 2 x 12' intervals.   Today I felt like I found my legs again!   

    IF 1.07 TSS 113 overall, 1.22 IF on each 12' interval (I was feeling like have been too easily overachieving lately so I bumped up the effort to 110% on Zwift as I started this OS with a low Swagged FTP)

    https://www.strava.com/activities/1383914694


  • Jason BaldomirJason Baldomir
    Solid FTP ride done and dusted on Zwift.  2x15' with 5' in between and a solid warm up and cool down.  Legs started coming around last week as I was able to crush the bike workouts and come into this week fresh even after an almost 10 miler on Sunday.  As in races, I am not chasing the outseason, but rather letting it come to me...So far, so good.  Me thinks a solid FTP bump is in the wings!!  Great work out there everyone!!
  • Paul CurtinPaul Curtin
    @JohnStark -- that's a great picture!

    @Jenniferlyn Kryvicky -- 24 minutes at Z4+ power = awesome WKO
  • Mark StahlkopfMark Stahlkopf
    Yes @Bill Manard tying hard to employ Rule #5 during today's work. 
  • Derrek SanksDerrek Sanks
    Now, the question is how do you free your mind? I think the answer is disassociation between your mind and the work your legs are doing?
    Similar to @Robert Sabo I did my 2x18' on Zwift but my first interval was done in the WRB 1 Flat Lap race. Then I recovered for 6 mins and did the second interval just riding in Zwft. The race was great as it kept me motivated and engaged. I did not go Z5+ at the start of the race and did not participate in the all out sprint at the end. Just riding in Zwift was boring and took more focus to maintain power, but that could have been due to over doing it on the first interval.  :#  2x18@ 1.03 and 1.00. Nice confidence booster going into test week. 
  • Al TruscottAl Truscott
    Today's VO2 interval #7, minus @Scott Dinhofer

    https://youtu.be/UzghLQ02aN8
  • Phil MillsPhil Mills
    Late night left me unrested to test today, so....
    2x18'(6') @ .97 & .96

    Completed on Zwift in ERG mode.  Lots of surging made it tough to ride steady, but still got it done.


  • Trish MarshallTrish Marshall
    flipped my ride and run so I could ride in warmish weather today. Ran first too.  Sharing a car demanded flexibility today.  Got myself to the CCC in Clearwater and was soft on my indoor ftp numbers.  Bummed I couldn't push a bit better, but I did what I could and my hr was decently elevated.  Its bascially a 9 mile cause way, but there are a lot of folks using it, construction and parking lots here and there you have to cross.  Hope to ride it a bit better next time!
  • scott dinhoferscott dinhofer
    @Al Truscott - also minus #freshpow which apparently followed me home!

    @Gordon Cherwoniak - wicked awesome start to the week with the 2x18!

    @Derrek Sanks - Great job on those.. 

    I'm behind this week and have to figure out how to catch up... which isn't possible. the jet lag had me up late today and I need to get back to early AM wkos... so I missed the FTP intervals.. will be hitting the crush intervals tomorrow and strong work saturday & sunday.. we;ll see how the test works out next week.. .
    live the rules, know the rules, share the rules  
  • Jason VeithJason Veith
    Since I'm gone all of next week, I took care of my Bike Test this morning.  I'm just slightly over my FTP from this time last year.  Good start to the OS!! but there is always room for improvement!

    https://www.strava.com/activities/1386000843
  • Scott RenickScott Renick
    I missed last Sat's long ride but got in Tuesdays FTP work.  I'm now on a plane to Utah for some skiing, so I slipped in 1/2 (plus one extra interval) of the VO2 work yesterday.  I have a conference in LA next week, so I won't get on a bike again for too long, but will get lots of burning legs from the slopes and a lot of running.
  • Jenniferlyn KryvickyJenniferlyn Kryvicky

    @Jason Veith  Great job man!  So excited to see you crushing it.  You have been an inspiration to me the past few years while I have sat on the sidelines - it has been awesome seeing you rebuild your machine.  *hi 5*

    @Scott Renick  Have a great ski-cation!  and to everyone who has been skiing - way to tear it up without tearing  yourself apart!  ha ha!  Much respect to the skiers.

    @Trish Marshall  Tell Trixie that I said "miss you whore" and that Michigan is just not the same without her smiling face!  (The whore is a joke from my 30th birthday party at the Lansing Legislator triathlon - she got me a cake and wrote on it "Happy Birthday Whore")  It sounds like you are making the best of some sunshine time!  Miss you Miss Marshall!  <3 

    @Derrek Sanks  Cannot wait to see what numbers you throw down at the test next week.  You are killing it!  I have not had the nerve to race in Zwift yet.  Wimpy wimperston over here.

  • Paul CurtinPaul Curtin
    edited February 1, 2018 7:33PM
    Got back late last night from the Dallas trip, woke up to a TSB score of -15.  Started today's bike WKO completely unsure what I wanted to do and how the body would respond

    Started riding stoopid easy, did some spin-ups, did some power-ups, then pulled off 6 x 1' and 4 x 30" with generous recoveries.  All in all, an excellent workout  :)

    https://www.strava.com/activities/1386670521
  • JohnStarkJohnStark
    June-uary continues in Central Oregon.  Temp to almost 50 degrees.

    Did a rolly, rocky cross-country mountain bike ride with some local tri-geeks.  Basically all ABP for me.

    Time:  1:15
    Avg. HR = 156 Z4+ (Max 175)

    Will keep doing this until the next snow.

    Ride on, everyone.
  • Jacklyn MooreJacklyn Moore
    Todays 2x15x30/20" were brutal! I had to break up the sets a little. Better mental fortitude. Managed an IF of 0.98 and thrashed legs. Tomorrows run is going to be FANTASTIC after this. 

    #CPR
  • Phil MillsPhil Mills
    edited February 2, 2018 12:39AM
    And now for something completely different....Zwift EN wko with ERG mode disabled.  Brilliant!
    Or should I say that it sucked much harder...better/harder wko by far.
    2x 16x30/30 @ 1.30 & 1.32 last interval at 1.48 with an IF of .89

    First 7 intervals were 30/15's but it wasn't enough rest and had to stretch it to 30"
  • Jenniferlyn KryvickyJenniferlyn Kryvicky
    Today's 30/30's were done with much success... on nearly an 8% climb the entire ride.  Holy moley that was fun!  1568 virtual feet climbed - why do I always end up in the mountains for these?  Ha ha!  

    My numbers are looking much better this week now that I have almost a month of data in TP... this is a better snapshot, am I correct?



    Strava or it didn't happen:  https://www.strava.com/activities/1387174991

    TSS 104, IF 0.99 overall - managed IF of 1.09 set 1 of 30/30's and 1.11 on the second set of 30/30's all in all I am pretty happy with the work!  HR in solid Z2 the entire workout - happy that my cardio fitness is improving on the bike!  WOOT!  
  • Jeff HornJeff Horn
    @Paul Curtin interesting you bring up TSB and how you feel.  Did your -15 tell you from personal history that you may not have a lot in the tank?  I had a TSB -38 Sunday and knew right away that Monday should be pretty much really easy or entirely off.  I'm hovering at -25 now and feel pretty good.  I just know that much closer to -30 and beyond is injury / sickness zone am I right?  I also guess that TSB depends on your recent ramp up as @Jenniferlyn Kryvicky chart shows.  
  • Brian QuartonBrian Quarton
    Good work everyone! 

    Last week Vs. This week 
    Ave. Watts 217 Vs. 228
    Norm Power 231 Vs. 238
    TSS 86 Vs. 93
    VI 0.93 Vs. 0.96

    Boy, those new zones are gonna be uncomfortable... 
  • Jeff HornJeff Horn
    And an interesting note I completed my Retul bike fitting today.  Made some adjustments from the position i screwed up trying to "eyeball" fit last year.  I think it was too aggressive.  New adjustments dialed in for longer races and my poor hamstring flexibility which I apparently need to work on.  Comparing my position to the survey on ST I am slightly rearward and upright which I am ok with.  Whatever helps me run off the bike better.

  • Derrek SanksDerrek Sanks
    @Jenniferlyn Kryvicky - you just have to jump in a Zwift race with low expectations and just ride hard trying to stay with a group. You'll ride harder than you think you can. 
    And strong work on the VO2 wko!

    @Brian Quarton Nice bump over last week!

    @Jason Veith Well done on the FTP test!

    @Jacklyn Moore, @Paul Curtin  @Phil Mills -  great workout!!

    My wko was 6 sets of 5x40/20", a Trainer Road workout. Power targets varied from 1.30 to 1.45. Very tough workout due to short recoveries...I had to take a couple extra 5-10" breaks. 

  • Paul CurtinPaul Curtin
    @Jeff Horn -- it definitely helps to know your TSB "danger zone".  Looking at last year's OS, Mondays were my lowest TSB numbers, ranging from -18 to -35

    We do an awful lot of work on Sat/Sun so you'll probably cross that -30 threshold regularly.  Our bodies are screaming on Monday so we know to take it easy.  But Fridays can be risky: if we work too hard it will affect the quality of the weekend work.  I'm at -25 today so it's definitely a legs-up day -- maybe just a swim WKO
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