JOS 2020 Bike Week 4 - Steep & Deep
Welcome to your week 4 Bike thread, approaching the hardest FTP focused intervals in the first segment of the OS. The title of this thread is a skiing reference as I am in Colorado where S&D is one of my favorite trails, but it also reflects the increases of volume we face this week.
Peeking at the WKOs we are going steeper up the OS curve and getting in way deep on the volume and the gorilla fights expected to be happening in the late rounds of 2nd or 3rd FTP intervals. I am eagerly awaiting the reports for reading!
The most critical weeks of training are just in front of us and I am looking forward to digging in for an extra helping!
Tagged:
1
Comments
@scott dinhofer it looks like all you have to do to ice those sore legs is to go outside and lay down. Tell Al hi for me.
Got in today's workout on the lower end of the ranges for the most part as I felt tired.
50' -2x15 ramp up from .83 to 1.1. HR told me I was working at the end but not as sustained as some of the previous workouts. Given I wanted to sleep in I'll take this as a win today.
Tuesday bike done;
1st interval 15' zn3-zn4 with an average of .91
2nd interval 15' zn4-zn5 with an average of 1.01. Started at ~.95 and pushed harder into the interval, hoped to get the average a little higher, but still a good hard interval.
Strong @Gordon Cherwoniak !
FTP test this morning went painfully well.
Have a great week all!
Got it done today but had to use the Zwift Companion bias for the second interval (started at 90% and finished at 100%). First interval 18' @ 0.9 IF, second one 18' @ 1.02 IF and my heart rate got very close to 170 for about 10 minutes. I had not seen that very often on the bike... so glad it's done! I followed with a slow easy run keeping HR under 128 (with 4 strides at the end).
@Vincent Sivirine @Mark Lane getting it done!! BAM!
Thanks @Shaughn Simmons. Did your FTP go from 290w to 330w? wow..
@Vincent Sivirine - 290 was my FTP stemming from IM long course training leading up to IMCOZ in late November. BIG slow twitch muscle base influenced by my 5 hour power training.
320 - (~5 weeks of OS training and no 4+ hour bike rides) is my OS FTP where a fast twitch muscle base has now replaced my slow twitch muscle base considerably. Prior OS FTP PR was 308, so, 320 was unexpected given I am older now but hey, work works!
Once I move into IM distance mode (in about 4 weeks), that OS FTP will not be sustainable, however, going into IM training mode with a 320+ vs. a 308 FTP will drive a higher 5 hour power than previous theoretically.
@Shaughn Simmons Leading from the front as usual, crushing his previous OS high by 12 watts. I'd be interested in a recap of what you've done differently this OS if anything? Is it the new plans and how much have you been outside the plans this OS, sorry following along just not that closely this year.
Was it last year you were doing 2X20+ minute intervals, logging a lot of work and got a modest bump on you FTP, I want to say 4%. This is almost 4% in 4 weeks so considerably better.
@Gordon Cherwoniak - thanks for the bump and good question.
Some of the differences between last year and this year's OS might include:
1) Coming into 2020 OS with a deeper base from a late year IMCOZ (11/30) with 3-4 weeks of rest (excluding the Dallas marathon in Dec).
2) More structured wko with ~7 hours of total biking/week vs. less structure last year on 4.5 - 5 hours of OS biking / week. I am targeting X amount of time each wko in Z3/Z4/Z5 as well as a specific TSS. Most of my bike wkos are 90 - 100+ TSS (using the 290 FTP), but my weekend Sat bike is ~3.5 hours total vs. the 2-2.5 hours and north of 200 TSS(using the prior FTP of 290).
3) Focusing better on recovery (rest/nutrition) as able. Sleeping 8-9 hours when possible. Focusing on wholesome foods, max of 50% carb, 30% protein and 20% fat as able.
4) Limiting weekly run volume to 25.0 miles/week vs. 30/week or more in the past OS. One long run, one intensity run and 2 relatively easy shorter runs.
5) Say no to Gray - go easy when it's time to go easy and hit the Z4 and Z5 targets when its go time.
@Gordon Cherwoniak Way to hang in their and get it done.
@Shaughn Simmons Nice bump!
@Mark Lane Getting it done!
@Vincent Sivirine With you on the HR!!
Tuesday intervals done. 2 x 18' (6').
1st interval built from 0.8 to 1.0 with last minute held at 1.0, Avg IF was 0.91.
2nd interval built from 0.95 to 1.2 with last minute at 1.22, Avg IF was 1.08.
I was buried for the last 4 or 5 minutes of the 2nd interval. HR was over 165 and maxed at 167. That is really high for me on the bike. Almost quit multiple times. Got down to making 15 seconds at a time. Could not really hold that last minute at 1.22 but did hold it at 1.19.
Zwift workout. Did the ramp up over the interval and felt okay. Mentally would have liked to have seen the mini intervals but just did it in my head. Kind of fun playing the mental game of dividing it up.
Resulting workout.
@Bill Eckert and @Shaughn Simmons Yall crushed it today!l
Completed the Bike session today, Level 1. I used the bias on the Zwift companion app to play with the power, swinging the entire 90-110% range on the first interval - I think I just let fear get the better of me and started out too conservatively at 90%. average IF for the first interval: 0.91. The second interval, I forced myself to not be quite so conservative at the start. IF for the second interval: 1.05. While this was tough, it wasn't as tough as I thought it would be, and I did find myself wondering if maybe I should be considering Level 2 or if my FTP has actually improved. Testing will tell.
Either way, I'm hoping this was still some quality work.
First ride or run in a week. Lost 3 days due to work commitments and another 3 due to sickness. Not the Corona Virus, but enough to put me on my back. Today was the first day I felt human and decided that the ‘Illness had to go!’ Lungs and legs were burning, but it felt good to sweat and get the HR up. Let’s hope the legs cooperate for tomorrow’s intervals. Glad to be back.
Well that was interesting. Based on my continued bronchitis issues, I repeated the Week 3 Tues WKO using my hacked (no pun intended) ramps for each of three 12’ intervals.
12’ @ IF=.85; 12’ @ IF= 1.0 (.9->1.1); and 10’ @IF=1.06 (.95-1.15)
I was forced to cut the last interval short because my wife entered the pain cave in response to my coughing fit and made me stop. I really couldn’t argue with her on this one :-(
lots of good work going on in here.
I stopped skiing and did a big Z2/Z3 workout. 4000' skin/hike up to the top Aspen Highlands. (summit elevation over 12000') 192 TSS
in the pic below, the spine of the ridgeline was the last hour / hiking part
@Wendy Kelly Definitely quality work. If your downstream workout are not being affected then you might consider L2. Right now just wait for the test week. There is lots of OS to come and it will get difficult soon enough if you are putting in the work.
@Daniel Huhn welcome back
@John Culberson Does not sound like you are anywhere near 100%. Still lots of work before you got pulled off the bike.
@Bill Eckert That's a great 36' of working out. Down to 15" chunks is the end of the rope for sure. It's always great to see where we can push ourselves, rest up for tomorrow.
@Shaughn Simmons Boomshakalaka - fast then long. Well done.
@John Culberson good call to get off and not argue and well done to get that far.
@Daniel Huhn Welcome back and I hope it helped to warm up.
@Wendy Kelly Next week is a testing week. During the OS the progression builds but it should feel easier as you get further along in the block. If it goes to plan, you'll have a bump next week and then it will feel hard again.
@scott dinhofer You're having too much fun.
Got the L2 workout done this evening after work. Started the first interval at 200 watts (100%) and worked up to 220 at the end. IF 0.96. Second one scared me a bit. It was supposed to be @240 watts for 15 minutes. My FTP is around 220 so I dialed it back to 95% (231 watts) and bumped it 3% every 2.5 minutes for three bumps and 101% (242 watts) Held that until the last 2 minutes when I bumped it to 102% or 245 watts. I wanted to quit several times and I did hit pause once, but I was on a 12% hill so that didn't give me a break so I hit play and carried on. IF 1.09 and NP 237 for the second interval. I'm glad that's over for the week.
Legs were feeling a bit heavy as the fatigue sets in. Take care folks and don't push it so hard that you get injured (I'm saying that as much for me as you all. 😁)
Tomorrow we run!
@Mark Maurer - not possible!
Tight for time this week, so have had to swap the two mid-week bike intervals.
Looking forward to the build intervals.
Taking care with the running. body not as young as it once was...!
Great work yesterday everybody. Impressive and motivating as I got on the bike this morning to complete Tuesday's bike workout.
Interval #1 -- Total interval .98 IF, broken out first 9 min at .95 IF, last 9 min at 1.0.
Interval #2 -- I broke this into six, 3 min sections. 0-3 min at 1.0 IF; 4-6 min at 1.05 IF; 7-9 min at 1.1 IF. I whimped out at min 9 and went back to 1.0 IF for 2 min. I attempted 2.5 min at 1.05 IF and had to back pedal for 30 seconds towards the end. Minutes 16-18, I did 1.08 for one minute, 1.15 for one minute, then 1.2 for the last minute.
This was tough and finished up with 30 min on the treadmill at TRP HR with some strides
@Gordon Cherwoniak and @Mark Maurer Thank you for the feedback and insights - this makes perfect sense now that you mention it. We shall see what happens with testing.
I completed the run this morning. I'm not sure which I like more...9x400 or 3x1200...It was a different sort of challenge on that treadmill today.
3X12' today @.9 worked the last few minutes of the final interval a little harder but kept in my lane. A year or two ago I left my best bike workouts the week before the 1st test. My ongoing saga with my power meter continue it kicked out after the 1st interval reading low for the remainder of the workout.
I was hoping to resolve this as I really don't want to buy a new one. Oh well it is 10 years old so I can't really complain I got great use out of it.
3 x 15' @ IF done. I think the Thursday wkos are a bit easier (or less painful) than the Tuesday ones. Glad that tomorrow is Friday and an easy run day. Great work everyone! next week is rest / test week.
3x15 min completed this morning. I did the first 10 min of each interval at 0.90 IF and then went up to FTP for the last 5 min of each.
.85 IF for the entire workout, followed up with an easy 1-mile brick on the treadmill.
Great work everyone! Got my 3x15 done today. IF 0.91, 0.89, 0.90. Had some problems with dropouts today. Not sure why. Computer and ANT dongle are right next to bike. Tried a different dongle and an extension but it did not help. Going to try rebooting the computer and if that does not work then try using a different port.
Completed today's sweet spot session, and stuck with level 1 for the time being, but I will be reassessing this for the weeks ahead. Used the bias feature on the Zwift companion app to ramp up effort within each 10 minute interval. Forced myself to be more optimistic of my capabilities and started at higher watts than I had in the past. The first 10 minutes at 0.92 IF, then pushed harder for the second two ramping to 110%: IF of 0.94 for both.
My HR seemed to be a touch low for the zones. It has been cold in the ATL lately, and my unfinished and non-climate controlled basement has slowly adjusted to be colder, too, which could have been a contributing factor on the HR.
Happy Saturday all! @Wendy Kelly @Jeff Horn @Gordon Cherwoniak @Bill Eckert @Vincent Sivirine strong consistent work through week 3!
I had testing this week and earned a shiny new FTP.
This Morning's HangOn ride was 120 TSS using new FTP baseline:
Congrats @Shaughn Simmons on the FTP improvement! Woo-hoo!
I chose Zwifting today for my ABP bike. As part of it, and to help motivate me into the prescribed Z3/Z4, I participated in a Fierce Felines ladies' race. Among the category "D" riders, I ended up in 1st place, and some new all-time Training Peaks power records. Hoping, with some quality work, that I'll be joining category "C" riders sooner rather than later; I think I'm getting closer and closer. I still dream of the day I don't need to seriously weight-dope for Cruise and Crush!