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2018 JOS Week 12 Bike Thread - 7th Inning Stretch

scott dinhoferscott dinhofer
in General Training Discussions
Here we are in Week 12 - accumulated Fatigue is high, the days are getting longer... get up, stretch, grab a healthy snack and finish this out strong!
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  • Derrek SanksDerrek Sanks
    I moved Tuesday's workout to Monday. To prepare for the Mallorca camp, I've started riding my road bike last week and still getting used to the saddle. Today I felt strong on my road bike. 5x4' at 1.15 NP, 1.16, 1.18, 1.19, 1.23, then 25' at .85. 
  • Daniel HuhnDaniel Huhn
    To the bike at the Embassy Suites in Livonia, MI the only thing I can say is 'I'm sorry'.  You probably didn't expect that 5 x 4' @ z5 intervals this morning and the estimated 275 watts was probably not in your comfort zone.  I'm guessing you've never ever been ridden that hard before.  But we got it done and we'll see each other in a week.  
  • Trish MarshallTrish Marshall
    edited March 27, 2018 1:49PM
    riding outdoors a couple more times before heading back to reality, the trainer and a late spring in the mitten.  Gonna miss this sun, but look forward to the structure of zwift next week!
  • Mary RussoMary Russo
    Meniscus surgery was Friday. I was on the bike 10 minutes yesterday and 30 minutes this morning. Planning to hop back on for another 30 minutes at lunch. So excited to be on the road to recovery. Big goals to accomplish this year!
  • scott dinhoferscott dinhofer
    edited March 27, 2018 4:28PM
    @Derrek Sanks - clearly you will be a force to be reckoned with at Mallorca!
    @Mary Russo - Feel better!!! heal up!
    @Trish Marshall - get ready for northern weather... saw the pic below from a ride a friend did in VT this weekend 

    did my 4x5s at the RXd intensity, but comparing mine to Derek, I wonder why mine were so low?? all of mine were at 1.06... hmmmm and it still was a tougher workout than i thought it would be!



  • Brenda RossBrenda Ross
    Ate the intervals for breakfast today. Run done at noon. Sprained my ankle from an altercation with a BOSU ball on Sunday night, so actually ran my TRPace (been running about 1 minute faster than that for my runs).  Saw physio yesterday for some achilles tendon soreness. Seems that things are stemming from my core. Anyway......he and I are both positive and he says I can run. Operation ice, stretch, roll and kill EN workouts continuing.

  • Mark StahlkopfMark Stahlkopf
    Yes, fatigue is very high. After the first two minutes of the first interval I realized it just wasn't going to happen today. So, improvised and did a bunch of shorter intervals between 30 seconds & 2'ish minutes. No run after. I need some rest, thinking this might turn into a mostly swimming week.
  • Gordon CherwoniakGordon Cherwoniak
    Well I'm still kicking around this os.  Missing to many workouts but getting in a few.  Recommitting to getting in 3 solid weeks of bike training and running will be what it is.  

    Did a 2X15 .95 today https://www.strava.com/activities/1475396649
  • Paul CurtinPaul Curtin
    Did Tuesday's ride today; this week has been sideways with work and the usual life stuff.

    Completed 5 x 4' on Zwift:
    https://www.strava.com/activities/1476504243

  • Jason VeithJason Veith
    Oy vey!!   I really need to figure out why my trainer hates me.  When doing the 30 all out / 30 Zone 5 work, the trainer decided to play a cruel joke on me and just crank the resistance all the way up.  It basically slowed my cadence to a crawl while pushing ~300 watts to move.

    Taking the bike in for some much needed love at the LBS, so when I get it back, it will be time to re-calibrate EVERYTHING again to see if I can figure out a way to make ERG mode behave and not kill me!

    https://www.strava.com/activities/1477656896
  • Paul CurtinPaul Curtin
    Not going to brag or anything, but I actually got up and did a weekday morning workout!!!

    Okay, I just bragged.  But only a little bit

    https://www.strava.com/activities/1477872858
  • Jason VeithJason Veith
    @Paul Curtin  You deserve to brag after that workout!!  Way to kick butt!!
  • Phil MillsPhil Mills
    Lazy on posting this week
    Monday - Half of Angels on Sufferfest (ran out of time)
    https://www.strava.com/activities/1478099799

    Tuesday 
    4x4' @ 1.10
    https://www.strava.com/activities/1478099713

    Wednesday - Getting Away With It (Sufferfest)
    https://www.strava.com/activities/1476942450
  • Carole HarbisonCarole Harbison
    Oh hello off season... been traveling for the last 2.5 weeks and work is crazy right now, so just in survival mode trying to fit in an hour here and there this week to get in some intervals. This weekend is shot but then hoping to get back into a normal routine just in time for the main season to start in earnest. 
  • scott dinhoferscott dinhofer
    got the kids to school, returned home decided that the Paul Curtin Crush intervals were well, ah, crushing me!!! So I did the Prescribed EN workout.. definitely found it tough, but really was a gorilla fight for the last two intervals.. now what's the odds of me going outside and runnning 2-3 miles at 10pm?
  • Joe HallatschekJoe Hallatschek
    Decided to get on-board with the scheduled work-outs and these are as tough as any weekly workouts I have done in EN these past past 8 years! I actually looked at week #13 before writing this, so I seriously will get some rest before next Tuesday and Thursday's WKOs!  This week:

    Tuesday - did the 5 X 4'(4') @ IF 1.14, 1.11, 1.13, 1.11, 1.12 and then 10' @.94. Just hard work :#

    Thursday - did the 12 X 2'(2') @ Z5 with an AV IF of 1.15. Now. That. Was. Hard. :#

    Saturday - weather not good, so biked on trainer and after warm-up:  3 X 1'(1')@ Z5, then 4 X 20'(5')@ IF .94, .95, .96 and then just faded to .89

    Looking forward to getting on the roads to see how this hard work is paying off! B)

  • Al TruscottAl Truscott
    edited April 2, 2018 2:30AM
    Due to persistent knee swelling with much reduced running, and a desire not to be embarrassed in Mallorca, I've been biking pretty much daily (once a week outside, the rest on Zwift), more often than not at a strong clip. This week's examples:
    • Tuesday 40 K time trial...while the distances and speeds in Zwift are not realistic, nonetheless I showed up well in the Masters (age group) test. I was 10/95 OA (but only 3rd in my AG) when compared to my age-graded "expected time". I went 0.954 for 1 hour, 3 minutes
    • Thursday and Friday - each day went "up" Alpe du Zwift (a simulacrum of Alpe d' Huez), which has about an hour of straight climbing; 1.75-2 hours total each day.
    • Today: My longest race on Zwift so far, 32 miles in 1:40, @ 0.9 IF
    800 Cycling TSS since last Saturday. My Garmin calculated VO2 max has gone from 53 >> 66 in the last six months.

    Swimming and weight lifting 2-3 x/week each, as well, along with a test run or two each week.

  • JoJo ThirasilpaJoJo Thirasilpa
    Just came back from a week of cycling (and family break) in Mallorca  - for those of you headed there on the camp, you'll have a great time!  I did, however, have an unfortunate collision with a car that pulled out in front of me - remember to stay super - vigilant while you are there!

    Managed to get in 7 rides across 9 days.  Lots of great rides, but most memorable was Sa Calobra. 

    https://www.strava.com/activities/1476287761

    Image result for sa calobra photo

    Couple of weeks prior were a bit inconsistent, so looking forward to getting back into the groove.

    (Photo credit:  www.cyclinglocations.com)



  • Derrek SanksDerrek Sanks
    I saw that this never posted from last week...
    Thursday I decided to do a Zwift race vice the VO2 workout. The race effort was 54 mins at .96 IF. Entire ride was 90 mins...Ouch! Then, this Friday morning I did a 90 min Zwift ride (the EN Friday Freight ride) at high zone 3. A solid week of riding and planning a longer ride Saturday.
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