2018 JOS Week 9 Bike Thread - honoring your training self
I've been heavily distracted by things like hip issues, work, ski trips & a new home purchase. If your life is anything like mine, you've not been as disciplined with your OS as we all could be.
It is time to honor yourself with one week of as close to perfection as you can come. Work on getting in every workout. If you are like me, don't do the bike in the AM and say "oh, I'll do the run this evening." Because we both know that doesn't happen!
nail every interval. If you can't do it at 1.0 (and you aren't necessarily supposed to) then do it @ .95, just as the big shoe co in OR says, "just do it!" Next week you will know what is possible in training!
and lastly, if you have been reticent on punching in here, commenting on you training partners & displaying your accomplishments, find the extra 5 minutes, please
It is time to honor yourself with one week of as close to perfection as you can come. Work on getting in every workout. If you are like me, don't do the bike in the AM and say "oh, I'll do the run this evening." Because we both know that doesn't happen!
nail every interval. If you can't do it at 1.0 (and you aren't necessarily supposed to) then do it @ .95, just as the big shoe co in OR says, "just do it!" Next week you will know what is possible in training!
and lastly, if you have been reticent on punching in here, commenting on you training partners & displaying your accomplishments, find the extra 5 minutes, please
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1 X 42' @ .98 - Zwift is a great way to just get in there and go.....leave your ego and fear of failure behind.......
A more mortal performance from me tonight, but it definitely has the endorphins going!
2x12' at 1.13 and 1.11
https://www.strava.com/activities/1439670895
@JoJo Thirasilpa - well done on the bike! Keep up the consistency.
SS
2x15' @ 1.2 & 1.4 Making progress
https://www.strava.com/activities/1439718876
1X12' .99 1X10' .99 and then 3' @.94. So 25' of the 36' I wanted to get in. I was going to get in some .85 work but really did not even have that in me.
https://www.strava.com/activities/1439746792
Came in way too hot out of a muddy turn into a small rock garden, missed my line and went down. Don't worry, the bike is fine.
2x15 at z4 with remainder of time at z3 for 1:15hr ride provided a nice start to the day. I continue to be ever sore. Def a love/hate relationship with the OS.
Full 7 minute video of this run:
@Al Truscott - PLEASE STOP POSTING THIS - NOT FAIR
hooked up with @paul curtin In london for my 3x12's tonight. Paul did a great job of holding back the gorillas for me the way the gladiators held back the tigers in the movie, but he let them go for a full onslaught in the 3rd interval
12' @ 248NP; 153AHR; 164MHR
12' @ 252NP; 161AHR; 169MHR
12' @ 253NP; 164AHR; 172MHR
this compares to last week's 244/250/254
@Gordon Cherwoniak - Way to give it a go, but don't be so hard on yourself. It's very hard jumping in the current week after some injury down time. Give yourself some time to build back up to previous levels.
@Shaughn Simmons - great race!
I had a surprising FTP workout...big improvement in Z4 power compared to the first 8 weeks. 3x12' at 1.04, 1.07, 1.09. Last week's was at 1.01, 1.01, 1.0.
1.01, 1.01, 1.03.
There's more in there.
I'm going to have to get my mind around leaving it all out there on the next test.
let's all make an effort to get on discord when doing our intervals.. @paul Curtin was going "freestyle" while I was locked into the EN WKO, i kept texting him as i approached changes in the WKO, I absolutely went stronger because he was breathing down my neck (and keeping the monkeys off my back!)
so, @Derrek Sanks @Shaughn Simmons @paul curtin @Phil Mills @tom box and anyone else set up on discord, leave it on while you are online and let's see if we can't push each other more!
@Scott Dinhofer getting set up on discord is on my to do list. That is a great idea!
Got in my VO2 workout today and missed that it went to 20 X 60' intervals. I ended up doing 18 like last week and averaged 1.3 IF vs last week's 1.31 - a difference of 3 watts. So, with a lower AVHR I'll count this as progress!
No Zwift - just me, my Garmin and a local country station playing with the fan on high in my pain cave!
1 - :56 @ 428 4 - 1:02 @ 404 7 - :47 @ 399
2 - :47 @ 418 5 - :50 @ 405 8 - :49 @ 391
3 - :59 @ 417 6 - :53 @ 409 9 - :47 @ 399
2x 9x1'@ 1.35 & 1.38 average. Finished the last interval at a 1.50 or 353 w
https://www.strava.com/activities/1443039086
Tried the Discord thing, but not sure I have it all worked out. I have strava on my laptop and listen to audio books on my samsung phone.
The extra weight from eating junk will remind me of my diet and how i need to eat better.
Tuesday 3 x 12:
And Thursday 10 X 1 (crush)
Saturday will be a Fatbike race
Me: "Hey Siri. What is the temperature outside?"
Siri: "It is 46 degrees outside."
BOOM! Time to ride! OUTSIDE! Did some local recon for 1:15 on the MTB. Jump lines are still under snow (pic). Local trails are still muddy, too. Get to ride outside Saturday, Sunday and Monday as well. 50+ degrees each day.
Road ride for Saturday OS WKO on Sunday. Probably do bike FT test then as well.
Rain and snow back on Tuesday.
Thanks for letting me rant. :-)
Tues; 3X12'(4') at 1.0, .98, .99 Good session.
Thurs;2X10X1'(30") Stayed pretty consistent ~1.3, end of the second set got tough!
Sat. 2X18' both at .89 2hrs total.
Great work out there. Yall are really peaking my interest in Zwift, seems like it really makes the trainer fun(er).
@Scott Dinhofer, try a Sat or Sun Zwift race or ABP ride...you'll be surprised.
I ended week 9 with a 3.5 hour Zwift ride (2 rides) at .90 IF, 285 TSS. Set another all-time 90 min peak power.
Got the 2 x 15's in. Was WAY too hot for the first. Probably just excited to be on the road. Did better for #2.
View from my ride. I think I see @Al Truscott dropping into the bowl!? :-)
This morning's ride felt good - 90' with 30' Z3, rest at Z2.
https://www.strava.com/activities/1446964218
Followed by 3 mile brick at TRP.
https://www.strava.com/activities/1447065698
Saturday - not my best with 5 X 12'(3') barely into Z4 and ended up in Z3. Rough night Friday working through gastro-issues, need to work on that. Felt successful just putting in the time.
Sunday - did 3 X 12'(3') all at Z4 , IF = .97, .99, 1.03 and crushed it after a good night sleep. Was like the Saturday workout never happened. The power of good night's 8 hrs sleep is vastly under-estimated. Then knocked out 2 miles on my run comeback in a brick workout.
Lesson Learned - need to do a deep dive in our Wiki to learn more about gastro-intestinal issues since mine had something to do with too much/too little fiber. Not something to fool with!