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2018 JOS Week 7 Bike Thread - Steeper & Deeper

scott dinhoferscott dinhofer
edited February 22, 2018 11:32AM in General Training Discussions
Welcome to your week 8 Bike thread, we are now half-way done with the OS, given the amount of ski time I am taking, I am afraid of the results. I know I am working hard none-the-less and getting in some great cross training - new love: Backcountry skiing. Did my first tour with a guide in the slack country between Killington & Pico on Sunday right after a good 6-8" dump of POW. 7 hrs of going hard down AND up... probably over 2 hours of time skinning flat/uppish terrain. We did bounce in bounds from our skinning to use a lift once.. Yesterday I spent a big chunk of the day inbounds shredding moguls & some trees at the top of Pico. Now for 50 degree temps and rain.. WTF? in February??

More importantly, I'll be running today and will be on the bike friday/ Saturday/sunday to make up for some lost time. Peeking at the WKOs we are going steeper up the OS curve and getting in way deep on the volume and the gorilla fights expected to be happening in the late rounds of 2nd or 3rd FTP intervals and the 2nd set of VO2 intervals. I am eagerly awaiting the reports for reading!

The most critical weeks of training are just in front of us and I am looking forward to digging in for an extra helping!


 
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Comments

  • Phil MillsPhil Mills
    edited February 20, 2018 5:35PM
    @scott dinhofer My calendar shows week 7.

    Yesterday, I completed my first bike test in over a year.  I was not looking forward to hopping on the bike.  I put it off...and then dragged my anchor a bit longer....then I just got to it.

    During the past three weeks, I hadn't consistently completed/preformed the FTP work (Tour of Sufferlandria), so I didn't know what I could do this week.  I did come calculations and choose a target.

    VO2 - 318
    20' - 269 = 256 FTP

    I overcooked the VO2 test, which definitely affected things downstream.  I was on target mathwise for the 20' test, but in my head I was thinking 265-270.  Missed that somehow while dragging my anchor.  Targeting 265-270 may have resulted in either squeezing out a few extra watts, or in a failed test. I'll take what I have here.

    255w is where I started the OS, so no bump in FTP.  I'm not surprised as:
    1. My estimated FTP was probably higher than it actually was
    2. I was not regularly completing 2x20' @ 1.05 during FTP wko's in the preceding weeks.
    3. Most of my work has been done in the anerobic/VO2 which is currently at its highest level.
  • JohnStarkJohnStark
    OOPS!  Did Wk 7 bike on accident.  2 x 12'  Had to take a couple of micro breaks.  Lower left leg a bit stiff.

    Ride on, everyone!



  • Joe HallatschekJoe Hallatschek

    Mojo is back! I started the OS with a FTP of 273W and then in week #2 got the flu/bad cold and suffered through a bike test with a 249W FTP.  However, I've been working steadily and today actually put in a workout that compares favorably with respect to my 273W FTP:"

    15' warm-up

    3 X 1'(1') @ 1.27, 1.35, 1.48 IF

    3 X 12'(3') @ .99, 1.01, .99 IF

    So, in week #7 I'm back to where I was in week #2. Heart rate is about 5-10BPM higher, but I'll take it! I'm actually grateful to be finally back!

  • Gordon CherwoniakGordon Cherwoniak
    Back after a week of injury.  Not sure exactly what will transpire and the knee was better then was sore again yesterday.  Hammered out the 3X12' 1.01 then 8' .86 in zwift.  Ice and stretching for me.

    @Jeff Horn thanks for the "ride on" it pushed me through my 2nd and 3rd interval. 

    https://www.strava.com/activities/1417721925
  • Phil MillsPhil Mills
    @Joe Halltachek great work there.

    Followed up yesterday's FTP test with today's wko

    2 x 15' @ .97 & .98

    https://www.strava.com/activities/1417789617

  • Paul CurtinPaul Curtin
    Decent bike workout today on the hotel spin bike -- did 4 x 1.5' and then 3 x 4' -- not the prescribed WKO but it was good enough

    https://www.strava.com/activities/1417312493
  • JohnStarkJohnStark
    edited February 21, 2018 1:12AM
    Joe Hallatschek - KA-BOOM!  You too, @Gordon Cherwoniak - Ka-Frigging-Boom!

    @Phil Mills - Ya, I thought week 7 on my cal also.  Thanks for letting me know I am not the crazy one.  Dinhofer is!   :p
  • Jeff HornJeff Horn
    Love giving out the rideons @Gordon Cherwoniak.  You are right, when I am struggling against the gorilla, the blue thumb can be used as ammunition.
  • Brian QuartonBrian Quarton
    @Phil Mills - Backing it up! Our FTP tests are close. I am going to have to work to stay close to you.
    @ "Joe Hallatschek" - That's some serious power.
    @Gordon Cherwoniak and @Jeff Horn -That's inspiring.
    @JohnStark and @Scott Dinhofer - You guys do all the cool stuff...
    I was .98, .96, and 1.0 last week. This week: 1.01, 1.00, and 1.00.
    Nothing exciting. 70 minutes, and a pool of sweat.
  • Jeff HornJeff Horn

    @Scott Dinhofer
  • Jeff CornickJeff Cornick
    Did my extra ride this morning as prescribed by the boss himself.  This extra ride a week is going to catch up to me on the crazy intervals tomorrow.  Should be interesting! 
  • Joe HallatschekJoe Hallatschek
    Jeff Cornick said:
    Did my extra ride this morning as prescribed by the boss himself.  This extra ride a week is going to catch up to me on the crazy intervals tomorrow.  Should be interesting! 
    Jeff - so, an extra ride on Wednesday? The "old guidance" was if you needed to get in an extra ride you did it on Tuesday and Thursday in addition to the scheduled work-out and did it in Z2 as a recovery so you get max recovery before the next planned workout. So, this is what I am doing. Curious to what the guidance is that you got and the reasoning behind it - please pass!
  • Joe HallatschekJoe Hallatschek
    So - as I continue in "Run Jail", I get to do a strength work out today and swim. So, to get my "T-Time", I did a 1000m swim in 17:33 for a 1:45/100m AVSPD. I think the "stretch cordz" routine that Rich prescribed has helped since this is my 4th swim since 12 Feb. 

    First time doing this "dry land" routine. Looks like I'll keep it as a back-up when pool time disappears! B)
  • scott dinhoferscott dinhofer
    @Jeff Horn - LOVE it!!!
    @JohnStark & @Phil Mills  - you really need to check the bike thread before opening wkos it tells you the week!
    did a 60' skin up pico (2000' of elevation; 136AHR for an hour) I;ll take it. More turns tomorrow before heading home and back on the bike!
  • Phil MillsPhil Mills
    @scott dinhofer I did.  Fyi Paul is on week 7 for the run thread this week. No worries.
  • scott dinhoferscott dinhofer
    @Phil Mills - don't i feel stupid! :o looks paul is correct and I am not... shizzle..
    sorry for any grief that caused anyone, title fixed, this is WEEK 7!!! that's awesome an extra week of serious suffering ahead  :#
  • Jason VeithJason Veith
    A nice VO2 session this morning.  Atleast I think it was "nice"

    https://www.strava.com/activities/1420175235
  • JohnStarkJohnStark
    That was tough!  Been increasing my weight for my squat sessions and I paid for it a bit today.  Had to dial down intensity a bit to get through it.

    60/60 x 2

    1-3 @ 100%
    4-6 @ 90%
    7-9 @ 95%
    10-12 @ 100%


  • Shaughn SimmonsShaughn Simmons
    edited February 22, 2018 8:35PM
    Just got a call from the WGO - World Gorilla Organization - seems there's been some unusually heavy Gorilla smack downs taking place in the Week 7 JOS.......they said they're going to be sending in the Silverbacks for week 8 as a result.............developing...

    Morning FTP work on Zwift: https://www.strava.com/activities/1420234964

    SS
  • Jeff HornJeff Horn
    @Shaughn Simmonsthat is not good news.  I “Harambe’d” this weeks workout.  The gorillas just get bigger and stronger from here I guess
  • David HowardDavid Howard
    Been out of the OS loop for awhile.... To catch up.... I just did the 24Hours in Old Pueblo MTB race Plan: just ride steady no real too-hard work = a first lap with "bitches"(series of steep hills) PR, 2nd lap with bypass= New PR and 3rd just under 2nd but now new 2nd best.  Didnt do more laps as I had Air Assault (Army training) prep the next few days....Obstacle courses, "smoke sessions" (PT of over head ruck squats and duck walking and flutter kicks and all sorts of eval 'fun'), forced Ruck 'run-walk' 8-12 miles etc....  Lots of informal full body stuff not recorded.   Trying to get some riding in and will do so this weekend + a <3 hr 12 mile ruck with 40+lbs and body armor etc..... 
    I have a Sprint coming up next month that my family has me doing a "Mud run" on their team right after..... I was going to try and podium at the TRI.... now -well well see LOL.   Oh My Achilles tendonosis is kinda better....80% cant seem to get past that. Did a local HM in 1:56 Meeh.... but happy as I hadn't run longer than 7 miles post NOV IMAZ

    As 
  • scott dinhoferscott dinhofer
    @Shaughn Simmons - done with ski weeks & looking forward to seeing that the WGO sends my way tonight! (we need their Tee shirts!


  • Jonathan BrownJonathan Brown
    ouch!  some odd reason last nights ride hurt.  Well in a good way.  My partner got home right after i finished, I was sitting on the floor a heap of sweat and a painful look on my face.  He asked, "Are you ok?"  i simply responded, "Ouch!"  He just shook his head and walked away.

    I LOVE Intervals!!!  (I really do but i do need to remind myself of this every once in a while).
  • Phil MillsPhil Mills
    edited February 23, 2018 4:45PM
    squeezed in VO2 set yesterday morning.  Could/should have gone harder, but still respectable. 

    2x 7x60/40 @ 1.21 & 1.23 average.

    https://www.strava.com/activities/1420887339
  • Derrek SanksDerrek Sanks
    I was out of town for a ski trip since Saturday. With my last bike workout last Thursday and some fatigue from skiing, I thought I'd under perform this workout. But all systems were go this morning. Followed the TrainerRoad Wk 7 Thursday workout, 2x 8-60/30. Intervals averaged around 1.3 FTP.   https://www.strava.com/activities/1421912379


  • Paul CurtinPaul Curtin
    Yesterday was a travel day so I rested and pushed Thursday's ride to today.  Went to bike and my tire is flat.  How's that for a horrible excuse?
  • Joe HallatschekJoe Hallatschek

    Had a great VO2 day yesterday and did a 3[5X1'(1')+1] @an average 1.28IF. The thought of 60"/40" at that IF is just beyond me right now!

    Derrick - 2X8, 60/30 at 1.3FTP is just awesome!

    Then, after work I did a 20 mile @Z2 and just enjoyed being out getting in some extra miles.


  • Jeff HornJeff Horn
    Got my VO2 done tonight.  It was a struggle.  I thought last weeks was a little on the "not pushing quite hard enough" side, so I added 20+ watts to the intervals when creating it in TP.  So intervals were 1.27x instead of 1.2.  My legs gave me the finger.  Last few were tough to finish.  Most intervals I stayed seated but last couple were up out of saddle grinding it out.  
  • JohnStarkJohnStark
    WGO?  Please advise?  I am more of a Guerilla guy, myself.  Strike and move on.  No muss.  No fuss.  :-)

    @"David Howard" - BOOM!  Pics, please!

    @"Joe Hallatschek" - Pic, please.  Dumping snow here now and need some warm weather pics.

    @Derrek Sanks  - Me likey!  Good work.



  • Joe HallatschekJoe Hallatschek
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