NOS Week 6 Bike Sessions
Yes, yes, its early I know. But life has me doing an altered schedule this week. So I did week 6, bike 1 this morning. Between no running and guilt from a Christmas party food binge last night, I overachieved a bit on the bike. We'll see if I pay for it tomorrow.
2 x 15 @ 252 (1.04 IF) & 258 (1.06 IF)
1 x 10 @ 198 (0.81 IF)
Good luck this week everyone!
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Comments
Roy it's still last week, not this week
.
Strong number going in to week six, stay on top of recovery.
Gordon
3 x 10 @ 256, 250 & 254.
Only one more scheduled workout this week. Wife is traveling for school and the entire family links up this Saturday in Florida for 7 days on the Disney Magic. I am scheduled to break Haus rules and get some swimming in next week, both in the ship's pool and with the dolphins!
Trying to keep up with Roy is a full time job, he's already done the second bike workout in solid fashion before I get the first one in. Getting this in early as I will need a day off on Wednesday more than likely.
If you've seen the dashboard I am without a powertap as it would not pick up a signal. This was a good wake up call for me to pay a little more attention to RPE and other factors not just on the tests when I am really focused on those things.
In any event got in a good workout and hit the same cogs on the back with similar cadence:
2X12' at close to FTP
and 21' in the 80-85.
Off to the LBS tomorrow to send the wheel south.
Gordon
Anyway, here is Sunday ride:
15' @ 236
15' @ 243
15' @ 241
15' @ 241
5' @ 242
5' @ 245
I'm almost embarrassed to write down 5 minute intervals there...but that was what was there without really hurting myself. I haven't retested yet, but I think these are about 90-92% FTP.
I did the Week 6 Tuesday ride today, decided to move the entire OS schedule back a day to give me one weekend day with the family. It will work out better for my entire schedule to shift it like this. But I knew today would be tough, not having that Monday off and piling today's workout on top of the weekend.
Luckily, it was beautiful weather today so I took the bike outside and did the 2 x 15' on a local ride that has a nice long hill, 1200' climb over a few miles, that made it easy to stay in Z4. Plus the fact that it was only about 38 degrees out. It was fine while climbing but the descent was mighty chilly!
I coach on Monday nights at the pool, so I'll be running to work and back (5 m roundtrip) for my 2nd workout of the day. It had dropped to 28 by the time I ran home tonight. Brrr! I live on a hill so the 5 x 20 hill strides are no problem to fit in on the way home.
18' WU
1 x 20' @ 223 (105%) (4')
1 x 20' @ 228 (107%)
It was hard but not terrible. It's the boredom that gets me as much as the legs not wanting to turn over. What does everyone do to break up the boredom?
got it done early
15 w/u
1x15 @ 268 (.99+-) (4)
1x15 @ 266 (.984)
11 min at 220 (.82)
then did the strides run.
Really felt havng gone hard on Sunday, but made it through.
2 x 20' done at dark o'clock as well.... 99% and 101% and they felt really controlled and steady. Day off on Sunday probably helped but this really wasnt bad at all!
@bill.... Re boredom.... Yup I hear you. Music, playlists, patience, number/math games in my head...it's only December and I can't wait til spring!
"Go until you stop. If your not done, go some more"
Awesome job on bustin out a new FTP 2 weeks early! Well done!
Man you guys are knocking it out of the park! Hard to keep up with!
http://connect.garmin.com/activity/133019564
@ Robin, when I'm on schedule, I also move everything one day to the left. It usually leaves me Sundays free to focus on the family.
Nice work all around. I'm predicting some FTP bumps in the coming weeks based on the solid work everyone is reporting!
@Bill, I do one of three things to counter the boredom:
- If riding at home, I set up my laptop and headphones and watch streaming videos via Netflix. I catch up on the movies that hubby and family don't want to see - foreign films and independent stuff.
- Spinervals or other workout DVDs. There was a suggestion somewhere on the forums to have a company create OS-specific Spinerval type videos, that would be awesome!
- If I get the chance to ride at the Tri store, they have a Computrainer setup. I've been trying to hit the group rides, but that isn't working out so well. Those rides always have a purpose - tempo or the LSD "Iron ride". I thought maybe I could just come and do my own thing with the intervals, after all it doesn't affect anyone else's ride if I'm doing something different, but it seems as if that's frowned upon. Last time the group ride leader kept trying to tell me to keep it under 80%, LOL. So I'm going to start going in at non group times and just ride the Computrainer courses by myself or set it to manual and hit my FTP for the intervals.
I wish I had a Computrainer at home, that seems to be the best way to break up the boredom!
Today's workout left me with my eyes close for about half of it. Amazing how much tuffer the jump from 15' to 20'. I feel I've had a successful workout if the watts for the second interval are higher than for the first. That was not easy today.
2x20’ (4’ RI)
W=186 C=76 HR=152 IF=1.018
W=187 C=75 HR=161 IF=1.022
1X5’ @ 80-85%
W=158 C=75 HR=143 IF=.851
Workout
Norm Watts=170
W=163 C=78 HR=139
TSS=108.4
IF=.93
2 x 15' @ .93 and .91. 60 minute overall of .83
Trainer ride with Dana Latham-Herbert and Tom Glynn in my messy pain cave.
20' @ 253 (IF = 1.013)
10' @ 249 (IF = 0.996)
10' @ 258 (IF = 1.033)
I don't get bored on the trainer for some reason (except for the 2 x 15' @ 85% stuff). The intervals generally break things up well enough. And no video/TV for me. I found it distracting from the workout and was kind of irritating. Now just an iPod and good music. Visualizing finishing an Ironman strong and how this pain will help get me there helps to motivate as well. Just keep pushing...
Sometimes you gotta say WTF!
I saw the 2x20 min, so decided to test instead. I wasn't happy with the 225W threshold from my first test, so admittedly was overcooking some intervals.
New FTP 243W, as Int#1 245W VI1.0, Int#2 244W VI 1.01 (love the Erg mode).
My peak HR 166, ave 162. There has to another 10% improvement yet in these legs.
Now I feel less guilty, have earned the right to work harder. Keep it up everyone.
John Stark - Where's my spot for next week?? I'll be there!
2x15 + an ez 15' run
2x15 + an ez 15' run
1st 20 Min: 269 NP
Rest 2 Min: 146 NP
2nd 20 Min: 267 NP
New FTP: 265. Going to be hurting after Disney! Keep after it everyone.
http://connect.garmin.com/activity/133166912
2x20 was tough. I rode 2 hrs on Monday at 80% just because I could, so I probably really fresh for the hard workout yesterday. Really felt it on the second interval.
1st 20' @ 305W (100%)
2nd 20' @ 285W (93.4%)
Hardest bike workout ever yesterday!
I think it may have had something to do the evil, evil hamstring exercise (knee on airex pad, someone holds your ankles, and you brace and fall forward, as slowly as possible. Then repeat. 10 x) and all the lunges and squats I did the day before in PT.
Um. Yes, you can do enough strength training to make your hamstrings cry. I am thinking good things will happen for Thursday's more well-rested bike workout.