Week 15 NOS Bike Sessions
Back on schedule and what fun we had this morning. 1st FTP work with the new zones and I had to go old school and pull out some old Tours to watch. Dede was standing next to me in my basement waving his pitch fork at me. Done, but oh, boy its going to be a fun few weeks!
8 @ 0.98 / 10 @ 0.99 / 12 @ 0.98 / 10 @ 0.97
Get after it everyone!
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Did my FTP work last night with a Sufferfest video. Bring on the pain!
did my wko early this morning
did 8, 10, 12, 10 at 1.01, 1.01, 1.01, and .98 respectively of FTP
I am finding it hard to get back to FTP intervals.
Did mine at dark-thirty this morning also, 8/10/12/10 at .99/.99/1.01/1.01. Glad to see I wasn't the only one who found this difficult! I thought intervals of no longer than 12' would be easy. I thought wrong!
Run still to come this evening....
S2, Roy, Jenn, i am with you .... those FTP intervals i found more mental than physical hard,
I even cut the rest minutes down so i am sooner over it, last 10' were crazy though ...
" ... and than I pray they listen"
8 / 10 / 12 @ 0.99 / 0.98 / 0.97
Looking forward to the rest (stretch and core work) day tomorrow! Nice work everyone.
Just checking in. My Sunday run has brought back my cold and I have been off work for two day. Still hacking and coughing so holding off on any workouts. It's looking like Saturday might be the first of the week.
Gordon
knocked out the ride first thing
felt good during first interval so ended up doing
14 -- @ .99 IF
10 -- @ .98 IF
6 -- @ .98 IF
looking forward to tomorrow (I am starting my swim drills work tomorrow ... ... shhhh, don't tell anyone) starting to get antsy inside of 20 weeks from IMCDA!
Thurs 3 X 10’ Bike: http://connect.garmin.com/activity/148274311
10' @ NP 245 (IF 1.079)
12' @ NP 245 (IF 1.081)
Ran out of time and had to go be a Dad. I was actually looking forward to that last 10', too!
WU - 20'
3 x 10' @ 236, 238, 237
Hope everyone else is having a good week. I'm thinking Richard's FT isn't 227 anymore!
@ Bill i agree mr ling needs an FTP bump
While I do watch my watts, I also have a pretty good idea of the gearing I need to be in to get to certain levels. So, VO2 intervals have been done at 53-14, FTP has been done at 53-16. But, yesterday I did my FTP at 53-15, and was able to hold it; this is what I meant by the wrong mentality. I shifted into the 53-15 by accident (didn't realize it); the wattage went up, and my effort seemed higher, but was doable, and when I looked down to check what gear I was in... Surprise! That's what I mean by the wrong mentality. So, for future FTP intervals and testing, I'm going to try to hold the 53-15.
Have a great weekend everyone!
1:35 total time. 27 miles, ave 17 mph, 194 ave watts, 122 ave HR.
Lesson learned #2: I need toe covers. My toes were frozen when I finished the ride. Keep after it everyone!
Roy, I envy you ... i need to wait till April, until I can invest in a PM, anyway we have currently -15°C, no way i am riding outside
so I am behind on posting
Saturday ride called for 12 minutes "on" time and I decided to hook up with a road cycling group since they are always sprinting and I figured it would be good for a change.
Ended up doing 40 miles in 1:47:50 with an IF of .92. The only thing I dislike about this ride is they have two sections to re-group where they literally stop and wait for all 40-50 folks. Kinda does make for a little bit of admin time, but I bought a new Kestrel road bike over X-mas so wanted to do a road ride and see if I could hang.
Two blocks before the first re-group, the front 7 just punched it and I jumped trying to go with them. Right before I blew up I looked at the Joule and was at 845 watts. (Checked out WKO results when I got home and I had a 10 sec ave of 844 for that section.) Later in the ride I had a 650 1 minute ave and a 545 2 min ave.
All and all it was a blast and I proved that I can hang with all but the pure sprinters.
Of course my FTP intervals yesterday morning sucked (first because of Saturday and second bcs the cold front had the temp at 27 degrees)