FebOS 2018 - Week #2
Welcome to week #2! It looks like we are gaining momentum with @Chris Zahis and @Eric Ensminger joining our training block.
Hopefully we have settled into the higher intensity training of the Out Season. The Tuesday ride will again have long threshold intervals at Z4. The Thursday ride will increase the number of maximum effort/V02 max intervals. For those using the Level 2 cycling plan, our intervals will go up from a total of 18 to 24 intervals. Last week I found these challenging; it is going to be difficult to increase the number of intervals by 33%.
My new indoor bike setup is complete. I have Zwift up and running after having problems with Bluetooth conflicts. A new ANT+ fob is working well. I am using my Giant road bike, and keeping my tri-bike in the garage. Curious to hear what others are doing.
Also, I wanted to raise nutrition as a topic for us to discuss. Typically, I workout first thing in the morning. However, I cannot sustain hard efforts on an empty stomach.
Therefore, my usual pre-ride meal consists of black coffee and peanut butter spread on a piece of toasted coarse bread with nuts and cranberries. This is probably 200-300 calories depending on the size of the piece of bread. (The loaves are round, so the ones in the middle are twice as large as the ends.) I find this will get me through most 1-hour workouts.
On the bike, I drink diluted Gatorade Endurance. I use half the recommended powder. For Saturday rides, I will eat another ~150 calories of easy to digest food at the 90-minute mark, and then 100 calories every 30 minutes thereafter. When I am finished, I will put some protein powder into a shake bottle with 12 ounces of milk and drink that on my way to my train.
Enjoy your rest day tomorrow. Good luck with the hard work this week.
Hopefully we have settled into the higher intensity training of the Out Season. The Tuesday ride will again have long threshold intervals at Z4. The Thursday ride will increase the number of maximum effort/V02 max intervals. For those using the Level 2 cycling plan, our intervals will go up from a total of 18 to 24 intervals. Last week I found these challenging; it is going to be difficult to increase the number of intervals by 33%.
My new indoor bike setup is complete. I have Zwift up and running after having problems with Bluetooth conflicts. A new ANT+ fob is working well. I am using my Giant road bike, and keeping my tri-bike in the garage. Curious to hear what others are doing.
Also, I wanted to raise nutrition as a topic for us to discuss. Typically, I workout first thing in the morning. However, I cannot sustain hard efforts on an empty stomach.
Therefore, my usual pre-ride meal consists of black coffee and peanut butter spread on a piece of toasted coarse bread with nuts and cranberries. This is probably 200-300 calories depending on the size of the piece of bread. (The loaves are round, so the ones in the middle are twice as large as the ends.) I find this will get me through most 1-hour workouts.
On the bike, I drink diluted Gatorade Endurance. I use half the recommended powder. For Saturday rides, I will eat another ~150 calories of easy to digest food at the 90-minute mark, and then 100 calories every 30 minutes thereafter. When I am finished, I will put some protein powder into a shake bottle with 12 ounces of milk and drink that on my way to my train.
Enjoy your rest day tomorrow. Good luck with the hard work this week.
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Comments
I understand most people produce less power from the aero position but at least I’ll be use to the position right off the bat, muscles usage shift from position change.
That said I will ride my road bike outdoors most of the time until race prep but will continue to use Zwift/tri bike combo at least once if not twice a week.
Also, to quickly hit on nutrition, I was more intentional about my nutrition on the trainer this past week and noticed a much smoother sustained effort throughout my rides.
Remember I just finished week 2, I usually reach a point mainly on the sat ride at 1:15:00 in where I’m ready to be done but was able to keep it together with a nice effort until the 2hr mark. Thanks Baby Ruth/actually drinking all my Gatorade , had to be eaten no better time than during a ride lol
The OS has proven to be bit of snap back to reality for me. Since my knee issue in September, I had been doing a lot of light cycling and yoga/core work. I started ramping up training in late December. However, consistent running coupled with hard cycling workouts has forced me to get bed earlier, eat healthier and be better organized for my morning workouts (i.e., laying out my clothes, equipment and nutrition the night before).
I had to modify my schedule a bit. An icy morning deferred my Wednesday morning run. A busy Wednesday in the office eliminated the chance to run at all. So, last night I did a slow 40-minute treadmill run, and then another 2+ mile run this morning. I am trying to ramp up my running carefully. Over the past few years, I have had an assortment of heel and knee issues, so I want to build a solid base injury-free before I start layering in speed work.
As for cycling, my Zwift setup is working great now that I have ditched Bluetooth and started using an ANT+ fob. My two rides this week were hard, but I feel like I am starting to get back into the rhythm. I am actually looking forward to tomorrow's workout.
Good luck with the long weekend ride everyone. Please post back with any details or questions about your training.