The Saturday Bike Workout Mojo Thread!
OK, peeps. Summoning the Nov OS/Team Holy Crap collective mojo to get us all fired up for this Saturday's bike workout! Starting to get myself pumped up right now to go down and lay waste to my basement and kick my own ass! I may rip a phone book (thin, neighborhood business yellow pages) in half just to get myself worked up into a proper Berserker state! 
In the words of Jerry Maguire: "Who's with me??!!"
-Chris
0
Comments
@ Chris: nice "Clerks" reference.
Having just finished Thurs workout, which was my 4th straight day since I moved Sun run to Mon, I'm getting pumped and jacked for the recovery day.
Dave
I'm excited! last week kicked my butt. this week? no way! resting tomorrow and then ready to go after it!
I actually feetling pretty good. The legs are recovering from the vdot test this week and I am still on track. Like Dave I need the day off tomorrow and am actually looking forward to it. I'm channelling all the energy I have towards Saturday but my working does not come close to the intermediate or advanced workout. Yes tough for me but those 2X18's were something else.
Let's crank it up, weather you like AC DC or the village people get something going to motivate you!
Gordon
May need to make a special playlist on the iPod for this one!
Vince
I like the playlist idea. On it... Good activity for a recovery day.
Deep tissue massage last night. Ow!
One reason I completely enjoy this team is that I don't really hear a lot of "I tried really hard" but instead, I almost always hear/read, "I got it done!"
I was raised by a 22 year marine veteran. I can't tell you how many times it was explained to me the difference between trying and getting it done my friends.
That's the opportunity that lies ahead this weekend. Look forward to your post. Chris I am with you bro!
I will be swapping the Sat/Sun workouts (due to a SAU issue) doing the Brick on Sun the day after the Sat 3 X1s...should be interesting......
Go Team!
I'm all fired up! Rest day has caused a serious + to the mojo factor.
"Lemme at 'em, lemme at 'em"
I'll be putting on some old Lance videos, and trying to tear my own legs off. Maybe "No Gifts", or "The Look"...
Mike
Great Post and Great Attitude Shaughn! I completely agree.
definitely needed the rest day as I barely got through the Thurs ride....tomorrow can't come fast enough now though....let's get it done team!
Everyone's fired up! I love it!
The rest day today has me chomping at the bit for tomorrow morning. Went to the gym at lunch and hit the whirlpool and the steam room and now I'm feeling super loose and motivated!
Shaughn, love the "get it done" post!
Mike, great Lance TdF reference. Do you think you'll bust out "The Look" right before your 2nd 20' or 3rd 3'? Maybe put an old Jan poster up on the wall behind you.
Looking forward to the posts. Let's go kick some ass, people! (Our own!)
-Chris
Mike- I'd vote for the Luz Ardiden TdF ride where Lance got dropped by the spectator and roared back to wallop everyone. Works great if you pick it up just before they crest the previous hill!
That's determination!
John
Good luck everyone.
Michael,
I was showing my 16 and 13 year old boys some youtubes of Lance last night and darn near had goose bumps. We watched the TT/prologue of 2005 where Lance passed Ulrich, the Look and the vid of when Lance took off through the field to avoid crashing. Where's my EPO I'm ready to ride...
Vince
Way to get it done, Tucker! You've set the bar for the rest of us! Enjoy that drink!
Eric
Got it Done!!! Huge Confindence builder. Going into this I knew I could gut out the bike as just about any bike workout thrown at me I can squeeze out, but it is that run after that hard of a bike that throws me. Here is how it went down:
FTP is 269, for the 2X20's went: 269 and 266 (100% & 99%)
3X3' @ Z5 110% went: 296,295,297 (110% all the way)
2X15 @ 85% went : 222 and 228 (83%and 85%)
Basically hit all the numbers close enough to call it all on, then to the run. My MP is 6:36 and I thought if I can't hold it ,I'll just bag it and do it tonight (I know kinda negative) but toook off and tried to hold pace and couldn't so decided to just try 6:45 and that felt OK, so gutted that out for the first mile then felt better and picked it up slowly every mile from there with the last mile in 6:15 (TP) Total was 5.3 miles in 34:30.
Needless to say I was stoked and glad I stuck with it (Lessoned learned) and actually after don't feel too bad.
Good Luck Everyone
Done on the bike! Wow! That was...something. Had a couple of moments where I started to waver a little mentally but then thought of all the November OS peeps out there crushing it and it spurred me on.
This was my second week without my PT so using my HRM and RPE to gauge effort. My LTHR is in the 163-165 range and kept it right in that range for the first two 20s. For the 3x3 got it up to 166-167. For the 2x15 held it in the 150-153 range but that was HARD. But did it! Ended up with a 1:54 total ride with a long warm-up and cool-down. My DW had to go to a work event this morning so had to watch the kids and couldn't get the brick run in. I'm purchasing a home treadmill off of craigslist this afternoon so looking forward to doing the run later in the comfort of my own basement!
Funny thing for me on these bike workouts...when I'm in the middle of them I really feel like I'm pushing and suffering and then the second I finish, no matter how tired I feel, I start thinking that maybe I could've pushed myself a little harder. It's a weird little head-game I play with myself. One one hand it's not that healthy but on the other hand it motivates me to work even harder on the next workout. Anyone else experience that feeling?
@ Trent, way to knock it out, dude! Really solid numbers all the way through and congrats on the mental toughness to gut out the run and build into it. Your running pace is amazing!
@ Keith, nice job, bro! I can see you getting stronger and stronger!
Looking forward to everyone else's reports!
GO TEAM!!!
-Chris
Great Job everyone
struggled last week, regrouped and stomped it this morning.
2x20 @ 206 watts each
3x3's @ 228, 231, 233
30' @ 177 (just over 85%)
Entire workout (176 watts):
Duration: 1:51:32 (1:51:46)
Work: 1175 kJ
TSS: 154.2 (intensity factor 0.911)
Norm Power: 187
VI: 1.06
Pw:HR: n/a
Pa:HR: n/a
Distance: 29.639 mi
Min Max Avg
Power: 0 309 176 watts
Cadence: 41 114 75 rpm
Speed: 3.2 19.6 16.0 mph
Pace 3:03 18:56 3:45 min/mi
Crank Torque: 0 355 199 lb-in
What a sneaky workout, this was the first one that I really had to focus on, I did a 1x20 instead of 2x15. This was a killer today, but the run felt really good aftewards.
2x10 @ watts 236 112%, 221 106%
1x6 @ watts 221 106%
1x20 @ watts 164 @ 80%
Watching progress and not shooting for perfection, really happy with what I have accomplished so far.
I'm going to say that I survived todays workout. I got all of the work done at the target paces, but it was tough. I took 2 quick 20-30 breaks during the 2nd FTP interval, however I was able to make it through everything else after that.
.912 IF and 149 TSS in 1:48... thats sure is a good bit of work!
The best part is that I did a 15 minute brick run at EP and my foot still feels good! (legs are a different story, my easy pace isn't as easy anymore)
Yesterdays workout was 1:25 with an IF of .88.
Hoping for the weather to warm up a bit so I can try to get the Sunday run in today.
Keep crushing it all!
How about these apples? Not bad if I do say so myself.
15 @ 98%
15 @ 100%
3' @ 108%
3' @ 108%
3' @ 110%
15' @ 86%
15' @ 86%
.90 IF for the ride. Sweeeet.
FT definitely clicking in. That day off yesterday was key. If I would have done anything, it would have tipped me over the edge and I doubt I would have gotten the results today. Chip, chip, chipping away at this OS!