JOS Bike Week 7 "Let the VO2 continue!"
So, the game has changed. those long sustained workout efforts have been replaced by intervals above the FTP to work on increasing the VO2. I am gonna say now that the "Max Sustainable Effort" intervals kinda scare me.
Your Mission, If you choose to accept it :
Tuesday :
-Level 1: 4 x 2' (8') @ Zone 5 FTP+20% / Max Sustainable Effort.
-Level 2: 5 x 2' (8') @ Zone 5 FTP+20% / Max Sustainable Effort.
-Level 3: 6 x 2' (8') @ Zone 5 / FTP+20% / Max Sustainable Effort.
Thursday:
-Level 1: 3 x 30" (120") @ Max Sustainable Effort, then 4 x 1' (4') @ Max Sustainable Effort with 10' @ Zone 2 between sets.
-Level 2: 4 x 30" (120") @ Max Sustainable Effort, then 5 x 1' (4') @ Max Sustainable Effort with 10' @ Zone 2 between sets.
-Level 3: 6 x 30" (120") @ Max Sustainable Effort, then 6 x 1' (4') @ Max Sustainable Effort with 10' @ Zone 2 ( between sets.
Saturday :
MS1: ALL 15' @ Zone 2 (172 - 184 watts) to get loose.
MS2: Choose Your Level
- Level 1: 70' @ Zone 3 (196 - 208 watts) + 15' @ Zone 4 (233 - 245 watts).
- Level 2: 80' @ Zone 3 (196 - 208 watts) + 18' @ Zone 4 (233 - 245 watts).
- Level 3: 90' @ Zone 3 (196 - 208 watts) + 20' @ Zone 4 (233 - 245 watts).
- Remainder: Additional time @ Zone 2 (172 - 184 watts).
Sat or Sunday:
Go to the Team Cruise and Crush ride of your choosing for good fun and team mojo. Get Discord and sign up for he rides in the Zwift Companion app.
Let's see some TSS people!
Comments
Didn't have the whole time this AM and had to cut it short. I shortened the recovery interval to get that 4th interval in and it hurt me. A mere flesh wound! I have to get in and modify those workouts so you can shorten the recovery between intervals without going off of the rails. Maybe this week....
I got the six 2' intervals done this morning. I kept telling myself, only 12 min of hard work over an 80 min ride -- how hard can it be?
Intervals went well, legs had some snap, which is always a good sign early in the week.
@Ralph Moore - As I recall if you are using Zwift Companion, you can swipe left/right on the interval itself to skip to the next portion, so if you only want to do 5 mins, if you swipe left/right on the interval itself till the little slider disappears on your phone, etc. you can jump straight to the next interval w/o losing the whole block. I am not sure that there is a keyboard shortcut for this, but I have done it on my phone / tablet before. Just remember as soon as you swipe you are now supposed to be doing the VO2 max work, so if your in ERG it will immediately start ratcheting up the tension.
5x2'(8') MS done. Jumped out early and joined a Zwift group ride to do a 40' SST ride @ .9.
Ride on, everyone!
Oh! My Lord
Tried to race the KISS race with the team today.
Yes, My average for 56 min is almost my FTP (only 2 weeks old) and I was WAY off the back. Gonna need to get stronger to hang with that crowd!
Completed today's VO2 session and I felt this one. The 6x30 sec intervals were okay, but I felt the 6x1 min intervals. I completed them and sustained the power throughout, but they were tough.
Going to have to pass on the VO2 work this week, picked up a bug on Tuesday, yesterday I only managed to squeeze in a easy 2 mile run and then was freezing for half the night. I may spin/do an easy two miler again tonight if I feel up to it, but feeling a bit wiped, so may just take it easy till the weekend.
@Patrick Hayden DON'T DO IT! just take your time a recover. If you had the chills, it ain't worth the downside for the lame workout that typically comes when you are puny. Hope you feel better soon.
@Jeff Phillips Ya, those last few left a mark for sure. Strong Work getting it done!
Update on the AM race, Although I was WAY off the back of the pack, evidently there was a pack of "C" riders that I was in front of so scored some league points for the team and EN is leading the "C" division in team standings. Need more folks next Thursday at 6 AM. I won't lie and say it was fun but it was challenging and a great workout.
WEDNESDAY:
90' Zone 2 Sufferfest Endurance + ride.
THURSDAY:
Got 3/4 they way through the WKO and at the start of the 3rd of 5 intervals TR got stuck at 65 watts. I think I cranked up the RPM's too soon and messed up TR catching the Kickr or visa versa. I was feeling really good, too. Couldn't get it fixed without starting over.
So 48' @.8
Jumped off TR and joined a Zwift group ride. Did some over/unders for a bit and then jumped out.
So 49' @.76 (including 10 minutes spinning at the start line)
300 bike TSS so far this week. Feeling good.
Ride on, everyone.
@Patrick Hayden : My wife brought something home from school. Doesn’t look like she could do a VO2 workout... or an easy ride. The key to success is consistent training, giving you the opportunity to take a few days off when needed.
@Ralph Moore : Breaking away from a pack of “C” riders (I’m one) is pretty impressive. Keep up the good work. Personally, as an “old guy” prone to injury, I’m resisting the urge to race until I’ve build a solid base.
@John Stark : Technical problems put me in a bad mood... your persistence is impressive. Your workout looks a lot like mine.
Limited Sufferfest Revolver to 10x1’ on 1’ RI. Held 120% FTP for a total of 10’ Zn5. Add that to 10’ at Zn5 on Tuesday (7 Vice Grips) and a total of 20’ at VO2 this week, in 60’ of biking. I’ll add 20’ of FTP this weekend with a bunch of Zn2-3. The ability to execute an orderly workout keeps me under control in February.
Hanging (barely) with the team
IF 0.954 for the ride.
2.5 hours ABP completed this morning. I picked up a Wahoo Headwind fan this week (caught on sale at LBS) and it is light years better than the standard fan I've used in the past. I'm not trying to push product here, but damn, that will blow you off your bike! I did the bike workouts earlier this week having it hooked up to my HR monitor to control speed. I didn't like that as much and today just went with a higher setting and felt much cooler. Comparing to past ABP rides this OS, HR was anywhere from 1-2 beats lower and as many as 4-5 beats per minute lower for each of the 30 min sections.
Great job to everyone who did the Hang on and CnC ride!
Yesterday Fried Me and the HR was running high so I bagged on CnC early today. If the freaking sun will ever come out I might run this afternoon.
CnC West on Saturday was 80’ of very hard work. All sorts of 2019 bests. Added a 2K Long Course swim and 2mi of TRP running, and I topped 200TSS for the day. Probably need to bump up the volume for Tue/Thu rides and spend some extra Zn3 time on Sat. And Sun.
Got 60 min done yesterday with some pops of intensity throughout the ride after the 85 min long run. Felt nice to spin out legs.
Was sick most the week, so only knocked out a couple rides, feeling better and no longer coughing non-stop, so back to the grindstone this week. I will just repeat the week now that we are on week 8, to keep reps, etc. in line.