NOS Bike Thread Week 9 - So much VO2!
Looking ahead, we have more intervals on tap!
Tuesday 3 min intervals at Zone 5
Thursday 30 sec intervals and then 1 min intervals at Max effort
Sat 2.5 hr Long ride
Let's see what you have left after 8 weeks!
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Tuesday AM in the books! Not gonna Lie, This workout was brought to you courtesy of the Ramones!
What is your go-to playlist for a hard workout?
With one week remaining in 2019, I have a new 5min power of 275w. It came as I prepared to leave my bike and the pool for a holiday run camp on the Florida coast. Biked 7 of 10 days and 100mi with a few efforts each short WKO at or above threshold and/or MAC. A cancellation in my early season schedule has me switching to JOS in 2 weeks, and back to a threshold focus while I build my longer weekly effort to 150min. Run Durability continues. Tour of Sufferlandria in 8 weeks will be another opportunity to reach that max HR multiple times in one week. In general, I’m sticking to the OS schedule, however, have been limiting bikes to 1:15 max and runs to 1:10 max with plenty of polarized easy mixed in.
@Ralph Moore : Judas Priest, ”You’ve gotta ‘nother one comin”
@John Culberson Strong work on the 5 min power. Sorry that you will be leaving us for he JOS but I am sure that we will still see you on Zwift.
4 x 30 sec at 450 then 6 x 1 min at 405.
I am very tired of the crazy formatting that occurs when I paste my workout graphs so I will spare you that trauma and you will just have to take my word for it or check Strava.
I have not done too bad with the holiday food so far. Gonna get my Run challenge run in later today.
Spotify summer playlist this AM. Some slower songs for low cadence.
5 x 30" and 8 x 1'. Rode most of it off ERG so I could manage the interval work better, and that worked well. So at the end I engaged ERG for the final 2 x 1'. Nailed the first one and got ERG'ed on the 2nd near the end. 35' run off the bike and a nap after lunch. Carrying yesterday's Christmas feast along in my belly did not help. Got it done so I am pleased.
I hope that all of you are having a good week and a great holiday
I just wanted to check in. My bike is going well this week. My hip is still a bit wonky so the run is still on hold. I hope to be able to start that back up again soon. In the meantime, extra Zwifting.