Nov OS Week 2 Bike Workouts
I know, today is a rest day. But I am traveling for business this week and my only chance to get in the weekday bike workouts will be today and Friday. I did the 2x6 on the Beg plan without too much fuss. Kinda nice after the FTP test to do "only" 2x6!
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Nice work.
The way my schedule lays out, I will have to ride on Monday's & Wednesday's in order to get the week day rides in.
Tonight is 3 x 8 with 2 rest. I will be using my Sufferfest Video "Angels" for this workout. Has a warm up and 10 minutes of "over & unders" which I will still use for the last part of my warm up, but then the main set of the video is 3 x 8 minute climbs.
Last week was tough, Intervals on the bike Wed, taught my spin class on Friday morning and did a ton of intervals, then Saturday did the 2 x 8 min workout. My legs were cooked.
I think tonight will go pretty good.
As per my norm, shifting everything one day to the left. Good bike today. 2 x 8Intervals of ave pwr 240 and 241. Then 10 minutes at 201 before I had to get the kiddos ready for school. Got the run in today outside at lunch.
Get after it everyone!
This evening I did 70 of strength/core work at the gym. I'm going to feel this big time tomorrow.
By the way, can someone tell me where to go so I can adjust my signature line. I can't seem to find it and need to update with new data.
Did my 3 x 8' at 145, 154, and 155 avg watts (FTP is 145). Starting to wonder if I undercooked my test last week??? I get that it's easy to overachieve in these early weeks, but I tend to test cautiously at the best of times and I was REALLY careful on FTP day. And honestly, I have been at the high end of my ranges since. Today it would have taken a lot of restraint to hold under 145w. Holding 150+ felt better in terms of RPE and HR (high 160s). Thinking I will give it anoth week or so and if I'm still "overachieving" then maybe consider bumping my numbers or (shudder) retest.
@Jenn and Bill - looking strong and consistent!
Bike: connect.garmin.com/activity/127349358
TSS: 79.1 (intensity factor 0.888)
@Bill - to adjust your signature go to:
My Account at the top and click on PROFILE, then,
My Settings at the right (gray letters) then,
Click on FORUM PREFERENCEs on the left.........
SS
1 - 244
2 - 247
3 - 249
Then did 15' @ 85%, which felt easy. Most of my runs will be bricks to save time. Today did 30' EP outside. Had a great run on a beautiful morning.
2x8 @ 169 and ~165 (which is 1.09 and 1.06) then 15' @ 130 (.83)
PowerTap CPU seems to have failed, so after a long conversation with Saris, it's headed back tomorrow under warranty
2x8 both spot on at 122 (.98) , rest at 99 (.80) low Z3 but still there.
Felt strong and like I could have kept going.
Got my intervals in quick tonight. My test last week ended at 245 NP.
1 - 257 - 148 HR
2 - 255 - 160 HR
3 - 260 - 166 HR
Good work everyone!
Did my 2x8 + 30' tonight @ 1.003, 1.002, 0.853
74' total @ 167 (0.849)
Half an hour later I got 35' @ 8:45 and no strides. Slight over cook on the run, should have been 8:57 but was an awkward pace tonight. Seemed easier at 8:34 so I alternated between the 2. Great workout tonight.
Did a reset on the OS starting at week 1 with no running. Got in a 2X6@ 230 (1.0 &1.0). I still limited the 85% stuff to just a few minutes to keep the knee progressing along for 26' total bike time. The 2X6 was hard given a late flight in last night for work travel.
I'm looking forward to sleeping in on Friday and hitting the 2nd ride for the week
Gordon
Nice work Cherwoniak! I expect to see great things from you this OS!
Travelling this week, should have done the tuesday morning work-out on Monday evening (i am not a 4am guy
).
Need to reconsider to have 2nd basic week template for the OS, as I am traveling regular on tuesdays-thursdays without my bike.
Did today my Tuesday bike in the gym on an old Ergobike (bad seating, watts and cadence were definitely more than 20-30% off),
So I used my LTHR, counting RPMs and guessing Watts for gauging my effort,
realized that the 3x3'(3') in the WU are very useful for calibrating effort levels in foreign terrain (even if I did them as 3x2'(1') due to time).
Tomorrow morning I will do the RunFTP that should be easier.
@ Jeff you and me both. I find that I have to work harder to not overachieve than to overachive. this morning's 2x8's were at 1.01 IF (down from about 1.04 for all the others). I have an even harder tie keeping the running speed in check for the TP pace intervals.
213 for both (just slightly over-cooked) and then 10' at .82.
I am already hating the trainer - feels about 20 W harder than outside...
Anybody feel the Tues/Wed load during this morning's session?
I logged 60 minutes at .87 IF........hit the targets.
Good luck today all!
www.youtube.com/watch ......there is no try.......
"Do you really think my muscles have anything to do with me getting faster/stronger" Morpheus, The Matrix
A little mojo to help stay focused through the week 2 weekend protocol.........
SS
"Try not. Do or do not. There is no try"
I see you are a fan of similar sci-fi stuff as me. My pain cave is equiped with Star Wars (2-6), Matrix trilogy, and Lord of the Rings trilogy among the many others in the action-adventure genre. Great for the dreadmill where hearing dalog is difficult.....
... Embrace the Suck.....
Thurs bike, 2 x 8' done and then 15' in z3. Although I am certainly more tired as the week has gone on, I'm continuing to wonder if I am over-achieving or if I undertested. With an FTP of 145 (first test ever), I did my 2 X 8' at 145w and 154w (again, 145 feels really restrained and moderate more than hard) and then did 15mins @ ;127w. I'm playing with giving myself an extra 5 watts and calling my FTP 150. Is that a really dumb idea?
Onward to rest day tomorrow... Can't wait to sleep in