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JOS Bike Week 12

As the Jan Out Season winds down many folks are transitioning out to their race build plans so the number of us is dwindling. We will just have to make up for fewer people with more attitude. I am here till the end of the OS and then heading over to the Get Faster plan for most of the year. Drop by if you are on the GF plan for a few weeks.


This week's workouts are tough! Remember to practice your nutrition plan for every workout and rest up on recovery days so you are ready to CRUSH IT!

Tuesday is long intervals at zone 4

Thursday is 4 Zone 4 intervals pushing to max effort for the last minute.

Saturday is long ride

Sunday is Cruise and Crush intervals.

I am going to be out of town for Thursday thru the weekend and thus will be mostly running this weekend except for a Peloton class at the flagship studio in NYC. That should be interesting.

Have a great week team!

Comments

  • So, Since the races are more of a sustained effort for me, and since I am out of town for Thursday's workout, I decided to do Thursday's ride today. Ouch.

    That last effort was a killer.

  • Forums seem a bit quiet as we wind down the OS. I ended up postponing my FTP work for Tuesday, and will likely do a Zwift race on Thursday instead. Just hit that point where I was a bit to fatigued and needed an easy day , so just a short run for me yesterday and feeling more of myself today.

    Those newer style Thursday workout dont seem to bad for the first few, but I agree the last one reminds me of the end of a FTP test.

  • Quiet, yes, but you're not alone. I'm still checking off the boxes. 2 x 20' yesterday. I indexed into it over the two (not at 100% the whole way, though in retrospect I probably could have done it).

    I have the thursday workup on Thursday (what a novel idea). Thanks for the heads up, Ralph

  • I was in Costa Rica last week and was able to stay pretty active -- 30 miles of running over six runs (nice to be outside for hill and trail running), two 75 min spin bike workouts with my wife's Peloton app, and three 1,000m ocean swims.

    Back at it this week and got Tuesday's bike session done this morning (due to late flight home Monday night), with a 40 min brick at TRP off the bike. The 3x12 min efforts were quite challenging and stung. I really had to work for that third interval.

  • @Jeff Phillips Nice! I am in NYC and my wife has me booked to do a ride at the Peloton Studio. Should be interesting to see where I stack up on that leaderboard. I am betting middle of the pack.

    @Patrick Hayden Yeah, my legs have gotten that "been in the OS for a while achy feeling" for a while. Feels like speed getting in there...

    @PatKoss I sometimes do workouts on the day that they are scheduled just to mix things up.😜

  • Back on OS schedule today and did the 70 min ride. Those 4x7 min sessions were painful. @Ralph Moore has it correct with "ouch".

    I should've taken my KICKR out of Erg and just done resistance mode, because I felt like I was fighting the trainer a little during those 60 sec bursts.

  • edited March 31, 2019 11:38PM

    OK, I did the Peloton thing on Friday AM. My thoughts are as follows : The bike is smooth but it is a pain to reach down to increase resistance instead of just changing gears. The whole thing where the 200 lb dude tries to stand up on a bike while maintaining a cadence of 90 is freaking INSANE. My body does not do that and I almost went over the handlebars. It does get one's HR up though and it is a hard workout but it is NOT the typical EN style bike workout for sure.

    BTW, I am pretty sure that I was the oldest one there but they do not have different age groups. Dang.

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