2018 JOS Week 13 Bike Thread - Spring is in the air - sorta....
Still getting my last gasp of skiing in, headed up and did some spring bump bashing with Sami staying at our newly acquired Vermont Lake House (2019 - Camp announcement coming soon), returned home to a wintry scene on Monday morning (pic below).
This is the reminder that next week is our last OS week and we all transition off to our plans....
wishing you all continued success fighting off gorillas and taking those fancy new FTPs out for hard earned spins outside.
This is the reminder that next week is our last OS week and we all transition off to our plans....
wishing you all continued success fighting off gorillas and taking those fancy new FTPs out for hard earned spins outside.
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Just a note that my FTP has indeed increased this OS. Depending on the source (all are using the KICKR as the power meter), my FTP has increased by
- 10% on Zwift (232>>3.55w/kg)
- 12% on Strava (254>>3.85 w/kg) Clearly the outlier, so I'm throwing it out...
- 11% on TP/WKO (234)
I should note again that I did an actual 60 minute TT/race (actually, 62') on Zwift, which tracks precisely to the 20 minute test I did a week earlier: 234/246 NP for 60/20'.This is the most successful OS I've had for cycling since 2011, when I "came off the couch" following an injury.
I am prepared to be shocked when I revert to checking my numbers outdoors. I suspect that the indoor riding is about 10% greater than what I'll see on the road...
I had a solid workout this morning of 4x5' at 1.18, 1.19, 1.18, 1.17 then 25' at .83
How many days did you ski this year? I know you've had big training blocks of ski days vs bike days.
the 4x5s this AM were tough, I finally realized I needed to dial up the load as the EN Zwift WKOs are programmed at the lower end of Z5. Interval #4 was a real monkey fight! 1.19, 1.27, 1.08, 1.09
First time doing the new VO2 workout this morning and it went much better than expected. I used the workout in TrainerRoad on my phone and rode in Zwift. The first few intervals were really hard then as my body and mind adjusted, the efforts became manageable and power increased. https://www.strava.com/activities/1490670818
https://www.strava.com/activities/1491633992/analysis
One more easy day today and hopefully I'm ready for Saturday's bike
I did Thursday's VO2 intervals as much as possible with the 45 mins I had yesterday-- kicked up the effort in Zwift by 10% to match where I think I'm at now and cause the erg mode takes so dang long to get up to power. Most weekends I haven't been able to do the full 2h30 long ride, but now that things are finally calming down I definitely plan to get the time in this weekend. 45 degree forecast means that'll be inside, but really looking forward to outside rides and seeing how this years better than usual FTP numbers translate.
Today, not raining for once, and temps may go up to 60, so I'll head outside in the PM. Then 3 straight days of work on Zwift as my final prep for Mallorca. I leave for Spain on Monday, meaning four days of rest to recuperate for the smack down there.
Tuesday - those 4 X 5'@Z5 were rough. My IF average for all five came out to 1.18. Didn't think I was going to pull it off! Managed to get out after work and do a 20 mi recovery ride with no expectations - only to enjoy being out!
Thursday - the 14 X 30"/90"@Z5 intervals were just really, really, hard! But, I managed an IF of 1.2 so "raised the roof" in Patrick's words for my VO2 Max.
Today - rainy day, so another indoor drainer ride! After warm-up, did 3 x 1'(1') @ z5 to light the Fire and then 4 x 20'(5') at a low Z4 IF of .90-.94 to put in 2:06 total. Not the 2.5-3hrs I am supposed to - but hey, that's a lot of time on the trainer!
@Al Truscott - going to miss you at the BRP this year! Hope Mallorca is run just as well as our last camp. Also, thanks for your presentation last Monday evening. I wanted to ask some questions, but I could tell it was going to run late so I just posted in question in our forum.