Tuesday Week 5 Bike
Ouch.
Had to get it done on Monday before a business trip. A bit of extra fatigue with no rest day prior. In addition, I was up a little extra early, after going to bed a little extra late after the big game. Target was 305. I hit
- 303
- 299
- 298
- 292
- 283
- 291
average of 296. I'm very happy to not have quit (the thought crossed my mind more in this workout than in any that I can remember recently), though not thrilled with the numbers I was able to hold. I also got in the 10 x 30/30, which was much, much, much easier.
Well, I guess I'll finish the power clinic without hitting the power targets for a single Tuesday bike workout. That's a bit of a bummer, but I know I've been working hard. That's gotta count for something, right? 
Mike
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Comments
very very tough......just 5 @ 85% before I cooled down and almost passed out.....
6 x 3' (4') @ 117% average. (last one at 122%)
1:12 IF 82%
10 x 30/30
Overall had 5 more watts than last week with one more interval....so pleased
I took my 16y/o out yesterday on his first significant road ride with a couple buddies. I've been nervous about getting him on the bike because of drivers. I know...I ride and it's just as dangerous for me too. We did a hilly 34 miles with relative flats coming home. He rode the Cervelo R3 so I didn't handicap him with his bike.
Jake is 6' and weights 145 lbs....7% bodyfat...teenagers. He did very well. He pulled an Alberto Contador on the steepest section of the climb (I gave him a heads up that it was the steepest section). He popped and I reeled him in and showed him that Dad still has a few tricks in the bag. It was nice sharing that with him. I only have a couple months before he will leave me on the hills and I will never see him again. Just had to share.
Vince
I am sick of VO2 work!!! There I said it. I'll be OK with a 5' all out effort but 6X3' come on this just plain sucked. As others noted the 30/30's after felt easier but I think my legs were still quivering during them too. Fell apart a little in the 5th one as the numbers show, the legs just wouldn't push any more.
317 is 120% they went : 320, 318, 315, 313, 305, 308.
Glad these are over
Not sure if it is the greatly reduced run volume this year (less than half of normal) or the raised seat height on my bike, but my body is continuing to respond really well to the power clinic.
I did all 6 @ 322 watts this morning (5 min test was 315 and 120% is 318), and like other the 10 x 30/30s felt like a nice cool down.
FWIW, last year I did a similar block of training and did not respond nearly as well at first... however about 2 months later I saw a huge ftp increase.
Kepp doing the work and you will see gains at some point!
I couldn't agree more.....fatigue is definitely setting in. I found this week very mentally tough and also fell apart on the 5th.
259 is 120% and for me they went : 267, 269, 269, 268, 260, 261.
I'm officially cooked!
Werd! When I told Keith that I was doing this, he told me that I'd look forward to getting back to 2 x 20' FTP by the end of it. I didn't believe him. I was wrong...
-Mike
I agree. I was looking ahead in the plans and couldn't wait till the ftp stuff again. I just hope that mentally I come around and have at least a decent test next week. Just really struggling to hold it together through this stuff now, I think more mentally than physically. Regardless I know I'll see benefits from it like Mancona says, just a matter of when.
Man o' Man. What a crusher but stellar workout. 1:12 @ 95.5% and 107 TSS! Un-fooking-believable.
5' for me is 284 and intervals were 287, 282, 281, 287, 283, 291! 10x 30/30 almost seemed like cool down and I hit most the 30 at 295+. Absolutely crusher but so worth it. Not sure what happens in Week 6, but looking forward to it.
Vince
That's just the thing...I'm about the same as pre-test but there is a point in the ride where either I'm overwhelmed with pain reducing hormones/chemicals or I find that perfect cadence and stroke mechanics where I can push much harder. It cannot be cadence because the last time I was able to duplicate it my cadence on the trainer (both times on the trainer) was 82 rpms and Tues it was 93 rpms. I think it is a timing issue of my pedal stroke and when I begin to apply pressure on the "over the top" or downstroke. I know I'm not making sense but it is akin to a change in "feel" with swimming or the golf swing...the ZONE if you will. It's elusive...but very cool when I find it.
Anyone else experience it? I'm not talking about 5-10 watt difference but literally from a PE of 9-10 at watts X to PE of 7 at watt X+40-50 more.
Vince
M
My target was 295. Results 296, 284, 265, 268, 270, 245. By the last one I could not even hold FTP levels?? So average overall of 271 or 92% of target.
The bodywas out of it today. Potentially due to lack of sleep for a couple of days, impact of a solid run on Sunday and built up fatigue? Not sure, but not the day I had expected.
I am mentally determination that this day will not impact my very positive attitude about this offseason and the power clinic. Time for some rest and to look forward to the next workouts!
Matt
I was like Matt - severely disappointed in my performance yesterday - still don't know if I was physically or mentally incapable on the day! However, after a day thinking about it (and nailing the run this morning) I feel much better:
Now - the challenge is those FTP+ intervals tomorrow - that is the workout I struggle with every week. It would be a great way to end the week (and clinic) to finally nail those - definitely make up for the disappointment of Tuesday
Hi, all. After returning from Florida(conference) late last night I opted to do the Tuesday bike tonight. I was really unsure how if I could finish the 6 x 3's since I had been without powermeter or bike last week and did my workouts on a recumbent Fitness center bike. I felt like I pushed it hard but there's no place like your home pain cave!
I felt close to puke point on the 6th 3' interval despite taking it real easy on the prior recovery. Burning quads- you all have been there. Since I'm a larger attic dude my Spreadsheet %= 97.8% while compared to my calculated FTP puts the workout at 124%. I am pleasantly surprised that the trip didn't hurt my performance very much.
BTW: on the trip I had a new PR for my HM which threw off the program for about 2 days. I'm still wornout from staying up all night on Saturday and Sunday nights waiting on the NASA causeway for the final night Space Shuttle launch. (Cancelled at 4:00 am Saturday, launched at 4:14 am Sunday!!!!). Fantastic experience!!
John
Matt...just cumulative fatigue and lack of recovery my friend. You will pop out on the other side with new vigor. I like the mental-fu you've got going. I get in the dumps pretty fast mentally so I can learn from you.
Vince
There aren't many NASA launches to take in per lifetime....I'm sure that was pretty cool. Check that off the bucket list.
Vince