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2018 JOS Week 11 Bike Thread - HOLD the LINE

scott dinhoferscott dinhofer
in General Training Discussions

Here we are week 11!

the work is definitely getting hard. I think I speak for everyone that we are all feeling the effects of 10+ weeks of hard work...

This is the time to dig in deep and hold the line. Only 4 weeks of OS training left and often we see people tail off into IM blocks at this point, so let's all Hold the line and keep the mojo flowing in the forums!

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  • Jason VeithJason Veith
    edited March 20, 2018 4:47PM
    Strange trainer issues this morning.  For some reason, mid way through the zone 5 work, my kickr snap decided to just increase the resistance all thew up.  I could barely keep pedaling until I manually decreased the work.  It got so bad I decided to ditch ERG mode for the rest of the workout.

    https://www.strava.com/activities/1462088184


    So, after the ride, I decided to do the spindown on the kickr using both the Wahoo app, and also using Zwift.  We'll see if that helps when I ride again Thursday!

    Technology!!  Gotta love it!
  • Jeff HornJeff Horn
    @Jason Veith can't recall if you are an AppleTV user or not, but mine has done that a few times in the last month.  Usually only last 3-4 seconds and then "releases" back to the normal level.  Never had a prolonged burp like that.
  • Jason VeithJason Veith
    Jeff Horn said:
    @Jason Veith can't recall if you are an AppleTV user or not, but mine has done that a few times in the last month.  Usually only last 3-4 seconds and then "releases" back to the normal level.  Never had a prolonged burp like that.
    Yes, I'm on AppleTV.   This was the first time I've had the issue.   Keeping fingers crossed that the spindown will help.  I also power cycled the trainer just in case.

  • Brenda RossBrenda Ross
    edited March 20, 2018 5:49PM
    That was one hell of a workout this morning. Suhwheat hazooze. I keep telling myself....remember that you want to be a stronger cyclist.   I still have not run but plan on going out soon. 
  • Joe HallatschekJoe Hallatschek
    So, funny story.

    I get on my trainer and start my warm-up, and I think, "wow, this is hard today". I do a mediocre warm-up and then launch into the 4 X 4'(4') @Z5 (110%) and knock out 305W/IF - 1.12; 309W/IF - 1.13, 310W/IF-1.13, and then a 318W/IF - 1.16 and finish with a flourish of 2 X 5'(3') @Z4 (273/IF 1.0, 281/IF 1.03).

    I get off my trainer to get on my treadmill to do a 2mi run on my treadmill and I notice that my back wheel on the trainer smoked a 1/8" hole in the cardboard I have under the trainer. That explains the extra resistance at the start and the increasing power I felt as I smoked that back wheel!.

    Gotta be a die-hard indoor trainer cyclist to enjoy the humor!
  • Al TruscottAl Truscott
    Today's workout: 75' hilly race on Zwift, @ 0.925 IF overall, with two intervals in the last half hour on the hills @ 0.98: 15' on Leith Hill and 10' on Box Hill. Zwift raised my FTP by a watt after the race. It was one of the Masters' races, which are AG, not w/kg based, but counted across about 4 races for the various times zones of the world. Bottom line: I don't know how I did by their scoring system; I was 25/50 in the race I did. I started out with a small peloton of 10-12. Dropped 6-7 of them on the first hill, dropped all the others on the second, and cruised in the last 4 km by myself, 15" ahead of a chase group of 3. Racing is much more fun than structured intervals, and I think it gets the same result, at least for me. My FTP keeps rising.
  • Derrek SanksDerrek Sanks
    I was carrying more fatigue in my legs than I realized from my HM race on Sunday. On today's 4x4' I had to reduce target watts from 120% to 110%. Intervals were at 1.15, 1.10, 1.06, 1.08. Came close to throwing in the towel a few times but keep a positive outlook. I think I'll do a recovery ride on Thursday. 
    https://www.strava.com/activities/1463365121

  • scott dinhoferscott dinhofer
    Lots of good work here.. nailed my 4x4s at 275 all the way across, need to figure out if i am doing a snow run or treddy run later  :#
  • Phil MillsPhil Mills
    Sunny weather, so I jumped off of the trainer for a 54' lunch ride of hill repeats of 13%-17% grade.

    4x >1' @ 344, 409, 298, 364
    6x 1.25' @ 312, 359, 321 331, 309, 304

    Reality check today when adding gravity to the wko.  Legs were toast by about the half way point, but the wko wasn't done yet.

    https://www.strava.com/activities/1464660541
  • Mark StahlkopfMark Stahlkopf
    Did well on the 4 x 4's  (1.13,1.13,1.12 &1.09). Followed that with a short run on the mill.
  • Leslie SedlakLeslie Sedlak
    Holy Shmololy that set was TOUGH for me today.  Did 10 x [30"max,60"z5,90"rest).  After that 30" my legs felt like rocks and it was SO HARD to keep them up there - but I did it!  When I got to 9, and moved my marker to #10 and knew I only had one more, I actually said out loud "YES", with this closed teeth growl :)  It felt awesome.  AND I officially feel like I can move up to a level 2 biker - which feels amazing to me.  I am not a 'strong' biker.  I am the strong swimmer who spends the bike getting passed by ....... everyone.....then I pass half of them back on the run.  And a couple hours later - my legs are just as fine as they are any other day.  Then still ran 2.5 miles - ready for race season!!!
  • Joe HallatschekJoe Hallatschek
    Got in a variant of the scheduled workout based on last year's plan and will progress to this year's 30"/60" w90"R that Leslie did next week. It just looks really, really, hard!

    4 X [5X1'(1')+1') @ Z5 which ends up being 20 X 1' at Z5 total. My average IF was 1.29.


    Can't wait to get out on the roads!
  • Randy PeeneRandy Peene
    Ouch, today's w/o of 10x 30"max - 60"z5 hurt.

    ......and that's all I have to say about that.....
  • Paul CurtinPaul Curtin
    Completed today's ride but not sure I did it properly ... wasn't sure how to deal with the prescribed "30 seconds @Max + 90 seconds Zone 5" repeats ... so just pushed it hard for 2 minutes ... got through 8 intervals and felt pretty gassed afterwards

    https://www.strava.com/activities/1465855247
  • Brian QuartonBrian Quarton
    edited March 23, 2018 1:59AM
    I noticed on Tuesday that my watts were high for about 30” then I fell back to 120%. After I noticed that my NP was lower than my average watts for the 4’. I can buy it. That didn’t make it any easier today. I did notice that 2’ was long enough for my HR to recover until the last few. I don’t think I will look at next week until I have to. 

  • scott dinhoferscott dinhofer
    a day late this week and did my crush intervals. almost puked after the 8th, seriously. 1st 8 were from :52 - 1:04 @ 395-414, last one was :40 @ 392.

    175 is a new all time high HR.


  • Edwin CroucherEdwin Croucher
    Wow, I am impressed with how well everyone is doing. I got knocked out of the OS 3 weeks ago when I came down with the flu. I'm back to training, but still a ways from OS form. I'm hitting high zone 5 heart rates at low zone 4 power. Those OS VO2 max efforts would send me to the hospital. Keep pushing and keep getting stronger!
  • Al TruscottAl Truscott
    I'm amazed at how much biking I can do when I don't have to run. Every day since I got back from Colorado, mostly on Zwift (raining and 37F today!) I'm able to do 75-90 minutes daily at a steady 0.8-0.82 IF, with 5-10 min surges into the high 0.9X, and throw in a race every 2-3 days for 60-75' again in the high 0.9X. I don't feel the usual fatigue in my body or even legs. I'm also swimming 3x/week, along with weights for 20' 3x/week, and daily stretching/body weight work 25'. But then, any time I think of taking a day off, I'm reminded that Mallorca camp is starting April 14, and I want to represent well.

    I'm getting an MRI on my R knee next Tuesday, which will tell the tale for running this year. In the meantime, I'm going very easy on the treadmill every other day, currently with 3 x (1' walk/4' run @ 6 mph)
  • Paul CurtinPaul Curtin
    Good ride this morning on Zwift ... longest ride of the year so far.  The plan called for 90' of ABP ... felt like doing Z4 stuff so cranked out 5 x 12' ascending power with 6' recovery:

    https://www.strava.com/activities/1469094492
  • Joe HallatschekJoe Hallatschek
    @Al Truscott - my Aqua-bike experience last summer was the same result!

    Today I did my basic 15' warm-up, threw in 3 X 1' @Z5, then did 4 X 20'(5') at the prescribed sweet spot high Z3 for a total of 126' on the trainer. 

    Now that I am in Fayetteville, NC I sure do miss San Antonio this time of year! I was already doing long bike rides on weekends!

    @John Culberson - enjoy that Texas sun!
  • Joe HallatschekJoe Hallatschek
    Got in another easy bike today for 75' mostly at "the sweet spot" with 4 X 12'(3') at IF .84, .91, .92, and .92. Then ran 3mi as a brick workout. 

    Now that I'm upping my mileage to possibly 13-15 mi next week, I think I'll shorten my bike and just use it as a warm-up for a longer run. I know I can't do what the scheduled workout is, but next Sunday is Easter and sneaking in a pre-dawn 4-5 miler might be all I can do with house guests!
  • Mark StahlkopfMark Stahlkopf
    Ended the week with another hour biking at sweet spot. Had a flat tire for the last ten minutes of the ride. I should have used that as an excuse to call it a week but decided to get a run in. Run was "tough". Looking forward to a good rest day tomorrow.

  • Derrek SanksDerrek Sanks
    I took a bit of a recovery week following my HM last Sunday. Did a 1.5 hr Z3 recovery ride Monday, completed the Tuesday's workout, skipped the VO2 Thursday workout and did a 2.5 hr ride on Zwift Saturday. Ready to jump on week 12!
  • scott dinhoferscott dinhofer
    Finished out the week sort of... 
    Saturday was a fail trying to do the Zwift Hang on ride the day after the Crush intervals. I went 30 minutes, re-set and did the first hour of the RXd Saturday workout. 
    Sunday was a day of shredding moguls in VT... 

    looking forward to next week. 
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