So sad to say you speak the truth about the warm ups. But I just convince myself it's because I'm a long distance girl, not an "ahem" mature athlete lol.
I just registered for my first tri of the year and had to type in my age at the end of the year....50! Ouch! My birthday is in December, so I know I should embrace being the baby in my AG, but still...I gotta see 50 all year lol!
What would be a good criteria for changing from intermediate to advance plan for the JOS? I'm pretty much doing nothing extra like swimming or strength training. Will be trying some TRX core exercises and some sporadic kettlebells once in a while. Main focus is just on JOS WKO's.
@ Fred - the big difference is the running. The runs now are 2x1.5 mile at z4/TP or 3x 1 mile. There are some 2x2 mile main sets coming up. The Wednesday and Sunday runs are pretty much always 60 minutes from here on in. The bike work is not too different.
I just took my tests and calculations. Ok, I know I should have done it earlier, but wanted to get some work in since I went from couch to OS. Ran 3 miles in under 30 min, which was really good for me! Work works! My calculated paces seem slower than what I thought they would/should be. My zone 4 TP is 10:18 pace. This is slower than my avg test pace. Any ideas, suggestions, or comments???
....... My zone 4 TP is 10:18 pace. This is slower than my avg test pace. Any ideas, suggestions, or comments???
That is as it should be. You will probably find that your Z5 pace (IP - Interval Pace) is close to your 5k pace. Your Zone 4 pace is representative of the pace you can hold for an hour.
The only suggestion I have is to keep working. WORK WORKS!
I am wondering if my issue is physical fatigue, considering I did my first Ironman in November of 2012. I have evaluation my thought process during the workout sessions with using EN style of coaching compared to my last years coaching style. During the workouts I have noticed that I am focused on getting it done but stay in the zones and don’t push it, there will be ample time later in the season. Am I on the right track? Or is the OS for pushing past the limits? This is my first OS training so the road ahead is unclear. What are your thoughts?
I love the EN training compared to my coach last year. I expected a learning curve and it looks like "a slow but steady ride wins the race"
I am wondering if my issue is physical fatigue, considering I did my first Ironman in November of 2012. I have evaluation my thought process during the workout sessions with using EN style of coaching compared to my last years coaching style. During the workouts I have noticed that I am focused on getting it done but stay in the zones and don’t push it, there will be ample time later in the season. Am I on the right track? Or is the OS for pushing past the limits? This is my first OS training so the road ahead is unclear. What are your thoughts?
@Yvette - Yes. You are on the right track. Especially since this is your first OS, now is *not* the time to be pushing your limits. The OS work is HARD. The only days where you should go for extremes is Monday and Friday --- and that is to REST! I take it from your comments, that you are wondering why you didn't see an increase in your *tested* FTP..... Sometimes that happens. It could be a lot of things...but that is not what is important here.
What is important is that you are doing the WORK. And WORK definitely works. Did you by chance watch the videos from Coach Rich and Coach Patrick? If not, I recommend you do so.
There are a number of threads going on right now asking the same questions you allude to. I can only reiterate that the EN method does work. And work well. If you do the work, and the REST, you will get faster on the bike and the run. I promise. Cross my heart.....
I had a question about Heart Rate training. I was looking for help in the wiki but could not find what I was looking for. So, here is my problem: My LTHR went down 3 BPM's and my distance and speed increased. So, now I change my zones for bike. This will make my zones lower. Will I still be getting the benefit of the HR training if I do not need to get my HR up as high for each zone?
I had a question about Heart Rate training. I was looking for help in the wiki but could not find what I was looking for. So, here is my problem: My LTHR went down 3 BPM's and my distance and speed increased. So, now I change my zones for bike. This will make my zones lower. Will I still be getting the benefit of the HR training if I do not need to get my HR up as high for each zone?
It's not an exact science. Were you fatigued? If you were, you might have had a hard time getting the HR up to where it needs to be. Or you're in better shape. How big a difference are we talking about?
week 8: 21.6mph LTHR -157 (I did get my max heart rate up by 5 beats from last test)
Will I keep improving if I bring the numbers down or should I just leave them. I also just realized that I was doing all the bike workout intervals in Z5. That was obviously a big mistake.
I've been through 3 out seasons now and it does feel easy for the first few weeks. But if you do all the workouts and do them properly you'll find that the fatigue builds up especially if you're older. I find that I have to take a recovery week every 3-4 weeks. Luckily there are some holidays so I usually work some extra days off around them. It helps in several ways, I get to spend more time with my family, it lowers my stress level because I'm not trying to do everything, and I get some extra recovery in. If you need to take an extra day off then do it and move on. You're still going to be way far ahead of those who are doing the off season gig.
Now that I've tested on both the run and bike, should I be concerned that my hr zones went down on both. I had trouble with a trp capped at 121 but now it's down to 119.
Now that I've tested on both the run and bike, should I be concerned that my hr zones went down on both. I had trouble with a trp capped at 121 but now it's down to 119.
David, as you get more fit your HR for the same amount of work should go down, 2 BPM is not really that much and it could be different if you were more or less tired. Either way I wouldn't be concerned.
Comments
getting LoseIt! now. Thanks for all the advice!
@ Yvette - my motto for the OS is "get comfortable feeling uncomfortable".
Bruce - I like it! The alchemy of the OS: Transmute suffering into power.
Bruce and Al....love it!
So sad to say you speak the truth about the warm ups. But I just convince myself it's because I'm a long distance girl, not an "ahem" mature athlete lol.
I just registered for my first tri of the year and had to type in my age at the end of the year....50! Ouch! My birthday is in December, so I know I should embrace being the baby in my AG, but still...I gotta see 50 all year lol!
What would be a good criteria for changing from intermediate to advance plan for the JOS? I'm pretty much doing nothing extra like swimming or strength training. Will be trying some TRX core exercises and some sporadic kettlebells once in a while. Main focus is just on JOS WKO's.
That is as it should be. You will probably find that your Z5 pace (IP - Interval Pace) is close to your 5k pace. Your Zone 4 pace is representative of the pace you can hold for an hour.
The only suggestion I have is to keep working. WORK WORKS!
Well done Brian.
Need my "fix" of advise from the Vets!
My EN bike test results after 8 weeks of I OS.
Week 1 VO2 = 217
Week 8 VO2 = 237
Week 1 FTP = 201
Week 8 FTP = 198
I am wondering if my issue is physical fatigue, considering I did my first Ironman in November of 2012. I have evaluation my thought process during the workout sessions with using EN style of coaching compared to my last years coaching style. During the workouts I have noticed that I am focused on getting it done but stay in the zones and don’t push it, there will be ample time later in the season. Am I on the right track? Or is the OS for pushing past the limits? This is my first OS training so the road ahead is unclear. What are your thoughts?
I love the EN training compared to my coach last year. I expected a learning curve and it looks like "a slow but steady ride wins the race"
Thanks for all you do!
@Yvette - Yes. You are on the right track. Especially since this is your first OS, now is *not* the time to be pushing your limits. The OS work is HARD. The only days where you should go for extremes is Monday and Friday --- and that is to REST! I take it from your comments, that you are wondering why you didn't see an increase in your *tested* FTP..... Sometimes that happens. It could be a lot of things...but that is not what is important here.
What is important is that you are doing the WORK. And WORK definitely works. Did you by chance watch the videos from Coach Rich and Coach Patrick? If not, I recommend you do so.
There are a number of threads going on right now asking the same questions you allude to. I can only reiterate that the EN method does work. And work well. If you do the work, and the REST, you will get faster on the bike and the run. I promise. Cross my heart.....
Awwwww !!!! Thanks Joe,
Yes, I was wondering why my FTP was the same. I have been watching the videos from Coach, sometimes all the EN way of training puts me in overload.
I have faith!
Hello Vets!
I had a question about Heart Rate training. I was looking for help in the wiki but could not find what I was looking for. So, here is my problem: My LTHR went down 3 BPM's and my distance and speed increased. So, now I change my zones for bike. This will make my zones lower. Will I still be getting the benefit of the HR training if I do not need to get my HR up as high for each zone?
thanks
Hello Vets!
I had a question about Heart Rate training. I was looking for help in the wiki but could not find what I was looking for. So, here is my problem: My LTHR went down 3 BPM's and my distance and speed increased. So, now I change my zones for bike. This will make my zones lower. Will I still be getting the benefit of the HR training if I do not need to get my HR up as high for each zone?
thanks
It's not an exact science. Were you fatigued? If you were, you might have had a hard time getting the HR up to where it needs to be. Or you're in better shape. How big a difference are we talking about?
Here are the numbers
week 1: 21 mph LTHR - 160
week 8: 21.6mph LTHR -157 (I did get my max heart rate up by 5 beats from last test)
Will I keep improving if I bring the numbers down or should I just leave them. I also just realized that I was doing all the bike workout intervals in Z5. That was obviously a big mistake.
thanks for any input you can give.
My $0.02 for the OS
I like having my age group represented as a captain.