Week 19 NOS Bike Workouts
Back in the NOS after my two weeks of recovery. Missed you guys keeping me honest in my workouts. Had a shake-down ride yesterday just to make sure things were ok with the plumbing and then scheduled a FTP flavor workout for this morning. Eyes were a bit bigger than the body could handle, 3 x 10 minutes at Z4 became :
2 x 8 @ 0.98 and 0.97
1 x 8 @ 0.81
Heart rate was through the roof and I really felt this one. Going to be fun getting back "into shape", but the two weeks of off time was good for my head space. I was going crazy not working out. I'm not going to be on the program for the next two weeks, but I will be doing NOS type workouts so I can get back up to speed by the end of next week. Then an "as-available" week due to work conflicts and finishing the month with a big bike week. I'm also getting into the pool this week so that should be fun as well. Get after it everyone!
Comments
Brick tonight. 50 min bike in my pain cave using Spinervals "Pain Cave." TSS = 57.2. 5K run outdoors right after.
Starting waves for San Juan posted. I'm in wave 4 after pro men, pro women, and some AG women. I love going early since it makes for a very clean bike ride (plus they are using 5 min waves) and gets me ahead of the worst heat. Sometimes I think they do that so us "old folk" don't get heat exhaustion. But then I remember that WTC doesn't have a heart so it must just be luck.
20' WU
1 x 12 @ 99%
2 x 10 @ 99%
1 x 8 @ 100%
Not sure whether my FT is high or I'm just tired.
Bike
@Roy you just could not stay away from the NOS mojo, welcome back.
@ ;Paul - 4th wave is great. I'd go with luck also.
A tough bike workout for me today, mentally especially Leg felt heavy so I was targeting the .95 area with 1 extra minute break. 8, 10, 12, 10 all at .97 with the exception of the first 10' at .96.
Gordon
Biked 82 mins on the trainer tonight w Spinervals Aero Base Builder 1. TSS = 70. Heart Rate never above Z2.
Good morning in the basement this morning, but this young upstart American keeps beating me up Sestriere. I'll catch him one day. But anywho... 3 x 10 all at 0.97. The second interval was the worst, but I got it done.
Keep after it everyone!
20' WU
1 x 12 @ 98%
1 x 14 @ 99%
1 x 10 @ 100%
Felt easier than Tuesday, but still not as easy as I want it to be. Good luck everyone!
Thursday - 70 mins on the trainer (TSS = 90.3) using Spinervals 'Ascending Mountains at Leadville, Co.' Then jogged a crappy 5.57 miles. I was spacey (low blood sugar) for a couple of miles, and dehydrated, and just generally blah. Better to get the 'ugh' run out of the way before the race.
Friday morning - 2900 yards in the pool (84 degree water termp) including 2100 yards TT in 35:27. Wore my new Kiwami Konami to check it out before race day. The main problem with the TT is I'm wondering if I did 1 or 2 laps more cause I lost count several times in the 2nd half as I was getting hot. Definitely need one of those lap counter thing-a-mabobs!
Way to rock these workouts guys, Im usually not a poster, but a lurker
16 minutes of VO2 this morning riding with the Sufferfest Revolver peleton. Those girls at the end get me every time. Felt good though, all between 1.2 and 1.25. Looking forward to a day of core and stretching tomorrow while I torture the children with March madness.
@ Lauren - I'd agree with Shaughn and go for another test in week 20 given your numbers your should be able to crank out a good test and hoepfully get over the bad test mindset.
It looks like you should have another FTP bump but be careful with basing it on just one workout. I'd say if you can follow up this with strong numbers again next week consider it. Also look at your run data tomorrow to ensure that you can follow up with a good main sets there as well.
Once you get in to the IM plan you can use your long rides, wko and 30 day rolling average to set your FTP. I'd refer you to the wiki for this as I have in the past just used my test data.
My bike today was mentally tough again
6X2' @1.22 then 10' at 85%. I cut the ride a little short as it's all I had today.
Gordon
After this morning's OWS and 6 mile run, I took a little nap-o-rama then some more time off the legs to see the new John Carter movie...great flick! Result was a late evening start for my last long ride... 2 hrs 28 mins on the trainer with TSS = 140. I had 80 mins total in Z3 and only 5 combined for Z4/5 ... not going hard 8 days out. I'm only doing a 1 week taper for this event...which means next week is gonna be fun. Just have to watch the calories.
Only Tuesday bike (and run
Thursday test did not happen due to family issues, friday as well and Saturdays was to close to my HM race.
-> So I will be doing next week as bike+swim only (but replace the runs with swims and do my regular core/strengh work).
Want to get my FTP and VO2 numbers for the 5month work
Roy, nice seeing how you pick up the biking quickly ... sufferfest sound interesting
Shaun, you are a machine ... but sound you should hit the R-E-S-T button for 1-2 days ... i am extremely careful if I am sick ... maybe the guy with the whip wanted to teach you a lesson
Good luck everyone next week with your testing