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

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  • @Jenniferlyn Kryvicky -- great work, the gains are clearly showing ... zone 2 on a 30/30 is impressive!  Your TSB seems high, but I recall that one of those calculations goes back 42 days so you should start to see those numbers normalize
  • week of adjusting back to Eastern Time and stress led to no sleep and inability to execute anything all week. I also got a PRP injection in my left arm, so that may have contributed. 
    did 2:15 bike today, missed the last 15' of the 1 hr interval and the warmdown, but feel good about the work.. time to start hitting this better!
  • edited February 3, 2018 4:37PM
    I have 2 rules:

    1) Rule #5

    2) Rule #10

    If this fails revert back to rule #5......

    SS
  • OK @Shaughn Simmons. Remind me what rule 5 and 10 are. I forgot. 
  • Another mountain bike ride.  Gravel roads, single track, muddy, sticky, hero dirt.

    Got the WORk dun:

    #1 - HR = 157 (Max 165)
    #2 - HR = 159 (Max 163)

    Total ride HR = avg. 146

    Fun day.
  • I swapped my long bike and long run days. I had a great ABP+ Ride this morning. I did a 31 mile Zwift race, then joined a group ride. Total time was about 2:20 mins/188 TSS. The race went well and for the first time I didn't feel totally thrashed afterwards as I was able to continue riding in zone 3 for 50 minutes. Finished the day off with a 6 mile run a few hours later.
    If you haven't raced in Zwift yet, I (and Coach P) highly recommend it. It's a great FTP workout and you will push harder in a race than during a structured workout. It's humbling and my only goal is to stay with the group I'm riding in. I've been doing races since Nov, about 1 a week. My biggest improvements have been in my 60 and 90 minute power. Being able to hold higher power for long periods will lead to improved 2 and 5 hour power. 
  • I did tomorrow's ride today then ill do it again tomorrow.  Decided since next week is test and for my a 7-day swim challenge,  I'll ride today instead of my run then tomorrow I'll take it easy on the bike in prep for Tuesday's test.


  • edited February 4, 2018 12:45AM


    I just adjusted the cycle from 90 days to 28 days and here is my new fitness report.  @Paul Curtin you were right! I think this looks MUCH better! 
  • Missed the Vo2 work this week and just sucking in some mojo to get in the bike tomorrow.  
  • I have 2 rules:

    1) Rule #5

    2) Rule #10

    If this fails revert back to rule #5......

    SS

    @Shaughn Simmons - the links above don't work, can you post good links?

  • Yesterday i did the first 2:15 of the structured SAt workout for the bike focus group, missed the last 15' of the 1 hr interval and the warm down.. 
    today I did 1:30 of time, started with the guys finishing the ODZ ride and then the first hour of the Sunday ABP ride... 
    back in the swing and looking forward to getting some work done now that I am done with my ski adventure... 

    that said, here's a great pic from Aspen Highlands, my new happy place (yes @Al Truscott - we're going back there next year, A LOT!)

  • I think it's starting to come together.  For the past couple of weeks, I have replaced the "sweet spot" of the MS2 of the Saturday ride with a Zwift race. Yesterday, I did the ODivaZ race and held a 3.2w/kg average per Zwiftpower.
    https://www.strava.com/activities/1389369198 I had several PRs on the hilly route. I hope to continue to build my FTP.  Looking forward to test week...I think.  
  • The rules: http://www.velominati.com/the-rules/
    Starting to turn the table on the gorilla. This weekends work felt good.  
  • Super pumped this week. I splurged and bought and Elite Direto smart trainer, and not only do I really like being able to do workouts in ERG mode and feel resistance changes in Zwift, but it also confirmed my suspicion the my 4iiii PM reads about 30W too low based on RPE comparison with the Quark on another bike and various computrainer classes. The last two weeks I've been feeling like some gains in power have been taking hold, but after running 8.5 miles this morning I got up the nerve to try a short race on Zwift this afternoon (maybe a bad idea, weekend warrior...) and came away with a shiny new FTP 10 watts ABOVE where I wanted to end the outseason and 20W above where I thought I was. Onward and upward!
  • @Carole Harbison nice work.

    My window opened up from 4-6pm for a ride today.  120' in 2X12 at. .91 and 60' @.89.  All intervals were a little above the prescribed work.  Oh yes don't mind the spike in watts I had to race some guy to the banner as I'd been chasing him on and off for over 10KM.  The final 2' at .85 was a nice cool down bringing the HR back down.

    https://www.strava.com/activities/1392272310

    Next week I'll most likely be getting in the test on Thursday as Monday will be a late night and I'm sure my performance will suffer.  
  • The Sufferfest - Stage 1 - Who Dares + The Rookie
    https://www.strava.com/activities/1390276602

    Woke up Sunday morning with a sore throat, so went back to bed to rest up.  Got in the days wko late in the night.
    The Sufferfest - Stage 2 The Shovel + Powerstation
    https://www.strava.com/activities/1392467313
    Rough VO2 intervals backed up with low cadence hill climbing.




  • It has been a killer week. My Tuesday ride was cut short when My wife called saying she had hit a deer driving. She was fine but the car is a different story. I'll see how today goes when I get on the ride after work.
  • edited February 9, 2018 2:16AM
    Crush Intervals this morning... I finally get the name, they truly Crush your soul.. looking at the chart below, I think i need to let my HR stay at recovery for another 15-45" per interval. what says you @paul curtin
    9 intervals, 2x1'; 2x50"; the rest at roughly 40", all at roughly 1.7xFTP


    @Edwin Croucher - glad Elaine is ok, sorry about the car, now go slay a gorilla!
  • This morning I was all set for a re-do of my planned Tuesday workout cut short. I was in the correct place mentally and felt physically ready for a long FTP effort. When I started riding the warm-up, I quickly discovered my Di2 battery was dead. Ugh! So, i plugged in the charger and did a bunch of housework. When I checked back, it was not charging. A little fiddling and the charging began. However, by then it was time to head to the pool. I did a solid 3000 yards and came back. The bike was ready. Today I decided to do a long FTP set instead of the VO2 work. I rode 4 X 10' with a total of 2' rest. The 42 minutes of intervals ended up with a 253W average. I will take that after a swim.
    https://www.strava.com/activities/1399368869 Swim
    https://www.strava.com/activities/1399538407 Bike
    https://www.strava.com/activities/1399671237 Run
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