Week 18: Bring the MOJO We're Almost Done Oh Hell Yeah Thread
Hay JOS!
Got my brick done today. I'm still a couple of weeks behind with MS: 3 x 12' (4') @ 95-100%/Z4/Hard and then MS: Easy brick run, as MP/Z2/Steady out, HMP/Z3/Mod-Hard back.
Mentally difficult but managed to get all the FTP work done and really hit my stride (literally!) on the last 1/2 of the run.
Random: After soooo much indoor work I was caught off guard by how different it feels to sit up for big hills. I did about 1/4 of the FTP work sitting up today and found it actully HARDER to maintain my watts. Seems this is different than what most folks experience, however I have been GLUED to my aero bars since November so not all that unexpected for me personally... thoughts?
Almost done!!!
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I'm running tomorrow for sure, though.
@Jenn, great job.
@Matt, that is perfectly understandable. You are human.
I blew mine as well. Started the ride at the race course of my second tri, went 200m, ran over a tree branch, it cut of my presta valve on the rear wheel and bang there you go, rear flat. That was my 2x20min yesterday. I was mad. I had spare, just no will to get dirty and grease for that. I guess I am weak. Walked it back to my car. Called it a night.
@Matt, been there, done that. A missed day here or there won't hurt ya, think of it as extra rest.
@Alex, That totally sucks, we've all been there. Not to mention it's no fun to get dirty and greasy right out of the gate.
I'll be doing my brick tonight. I'll do my weekly TT race and then an easy run afterwards. I spent a couple of hours at Retul yesterday working on a few adjustments. For what it's worth, their fittings have been great. I've been able to go back a few different time (no charge) to keep tweaking until I'm happy. Looking forward to seeing if I can keep dropping time.
And what REALLY saved me was three consecutive episodes of "Man vs. Food" on TV…
HR was pretty low tonight (after some crazy high HR on the run today).
Interval 1: 12' @z4 – NP: 233w (IF 0.991), cadence: 88, HR: 147 (max 155)
Interval 2: 12' @z4 – NP: 236w (IF 1.004), cadence: 89, HR: 154 (max 161)
Interval 3: 12' @z4 – NP: 238w (IF 1.013), cadence: 89, HR: 158 (max 165)
Interval 4: 8' @z3 – NP: 201w (IF 0.856), cadence: 93, HR: 150 (max 153)
Interval 5: 8' @z3 – NP: 209w (IF 0.89), cadence: 94, HR: 148 (max 154)
http://connect.garmin.com/activity/83545023
Cheers,
Matt
The workout is part of my "modified JOS" that is basically JOS with the Saturday bike substituted from the HIM plan. I was a bit worried because I was planning to do this ride on Saturday and needed the rest after a LOT of workouts over the past 2 days (see other posts). But the weather for tomorrow forecasts rain, and I was able to arrange my afternoon off so just went for it.
The workout structure (assigned was 180'):
- 20' warmup
- 2x 20'(5') @z4
- 10' easy
- 5x 15'(2') @z3 (I did 2.5' for the recoveries)
- Remainder @z2
Overall workout ended up 64.44 miles in 3:11:23. I managed to keep the workout structure relatively close to the guidelines, although I did cut the recovery interval down to 2' and turn the z4 intervals into a 42:00 FTP test…see separate post about that here: http://members.endurancenation.us/GroupsView/tabid/102/asg/44/aft/5891/showtab/groupforums/Default.aspx
Interval 1: 20' @z4 – NP: 252w (IF 1.072), VI 1.01, cadence: 94, HR: 157
Interval 2: 20' @z4 – NP: 250w (IF 1.064), VI 1, cadence: 96, HR: 161 (max 171)
Interval 5: 15' @z3 – NP: 200w (IF 0.853), VI 1.01, cadence: 85, HR: 143 (max 149)
Interval 6: 15' @z3 – NP: 202w (IF 0.858), VI 1.03, cadence: 85, HR: 143 (max 153)
Interval 7: 15' @z3 – NP: 210w (IF 0.894), VI 1.01, cadence: 90, HR: 150 (max 154)
Interval 8: 15' @z3 – NP: 217w (IF 0.923), VI 1, cadence: 90, HR: 149 (max 156)
Interval 9: 15' @z3 – NP: 215w (IF 0.913), VI 1, cadence: 87, HR: 144 (max 152)
"Remainder time" (31') @ z2 – NP: 175w (IF 0.746), VI 1.02, cadence: 84, HR: 133 (max 140)
Warmup was 20' at IF of 0.709. One thing to note is that my seatpost slipped in the last 2 mins of the second interval, so I spent ~18 min finding someone with a multi-tool to fix it after that interval was completed.
Overall a great ride and great SAU economy!!
http://connect.garmin.com/activity/83882569
Cheers,
Matt
The time has come. I am starting the taper for next weekend's sprint and a week after olympic. I have completed Thursday bike on target, today's race simulation is complete, in rain and humidity, not perfect, but numbers were close.
I want to thank you all for incredible support. You all rock. I will follow up with the race results and will see you in another group.
Special thanks to Mike, Al, Matt and others for generous advice and help. I hope to be able to reciprocate at some point. After 05/22 taking two weeks of transition. Will be in Europe for couple of weeks in June. Visiting the country I was born in and where I grew up. So it happens that their sprint Nationals are on 06/12, so I will race it along with my 12 year old son. Draft legal format, ITU. Not impressed by that but I get a chance to return to a place where I was once an elite athlete in another small sport, served flying in the Air Force and now time to put a stamp in Masters category Nationals. I will let you know how it comes out.
Keep it up JOS, two more weeks and you are done.
Nice job Matt! You'll be pleased to know I have recorded a few eposides of Man vs. Food for my next trainer session on your suggestion! Seems to provide you with the needed Mojo, I'm hopeful of the same!