NOS 2018 Bike Week 12 - Make it count
Ok, all season you've gotten the workouts done, but have you really pushed the watts? Can you go 5 watts stronger for the first 1/3 - 1/2 of an interval? Can you not blow off the cool down? or the last few minutes of the Z3 interval that feels like forever on tired legs... 2nd to last full week of OS training, #getsome
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3x 12' during Stage 5 of TDZ. .92/.96/.93 then 20 minutes at .87 pushing the sprints and KOMs. Still get better from my URI so not too bad.
interesting to do that during the TDZ... hmmmmm
Tried to do the wko this AM and only got 5' into the first interval. Legs were too fatigued from a 8 mile run i did last night. I came back this evening and did 2x12 as left calf cramped up during the 2nd rest interval.. argh... #livetofighttomorrow
Did the 3x12's yesterday, not feeling too great when I got up, sweat bucket fulls during wu and first interval, after that felt ok?? .97, .98, .98.
Is the Thursday work out written down somewhere and does it have the progressive intervals and then 1 minute free run for the max effort part?
@Robert Sabo I don't know if @Coach Patrick posted it or not.
I can email you the files if you send me your address to sdinhofer@gmail.com though I am not sure if i can access until around 6PM...
the way they were written is that the bigger part of the work interval is a ramp from .90 IF to 1.0 IF then the max effort goes from 1.0 to 1.4, and it IS effin hard!
Here's what a typical file looks like (note you can toggle the effort in Zwift up or down 10% to get a harder workout if you like)
executed todays longer version of above. definitely a tough workout. Found Interval #2 harder than #3, but got it all done! Especially after an 8.5 mile run 12 hours ago!
I wrote the Thursday wko myself with 1 min of free ride which averaged the same. I slightly increased each of the 4 intervals. I was planning a brick run after but my legs felt a little shakey afterwards. My heart was definitely pounding on those intervals.
Did the 3x6'(4') peak intervals. Good workout, definately feel this week's work in my legs.
If you're looking for some company on your Saturday ABP ride with extras, join the EN Cruise and Crush on Zwift @ 6:55 AM PST (1455 UTC, 0955 EST), on Watopia's Reverse Figure 8 x 2. Takes 1:45. Follow that with Stage 6 of the Tour de Zwift, up the Alpe. Sign up on Zwift companion app for both. You'll see only the other riders in the group, and get a great draft.
Had to shorten Sat. bike session a little, still got in 1:40:xx, with 2x20' @ .9.