A week-end trip to see one of the kids at Baylor followed by 72 hours out of the last 96 hours spent at the firehouse has really killed training this week, but hey sometimes that's what life gives you. Going to try and squeeze most of this weeks training into Friday/Saturday/Sunday. Good thing Monday is an off day!
Glad today was 30/30 day instead of running again. Between Sa, Su, Tu and Wed runs, my legs needed the break.
Question on these 30/30's though - I didn't test for VO2max, going with the 120% estimate. The last two 30/30 sessions have felt like I worked decently, but not necessarily hard. Last week I didn't pay it much attention because I was very well rested and it was the first week of the OS, but after today I still kinda feel like either the 30" or the 120% may not be quite right. Still beneficial, I'm sure - but perhaps not optimal.
So, what would be the recommended adjustment (listed in order of what I would think would be the best) 1) Test VO2max tomorrow, since it's only 5 minutes (and I'm travelling Mon-Thurs next week, so I'll be able to rest) and get a real number 2) Increase from 30/30 to 1min/1min, keeping VO2max total time the same 3) Bump up from 120% to 130% and see how that goes.
I don't like option 3 because it is too wishy-washy and susceptible to overdoing it long term.
30/30's done here too. Legs are dead. Tough for sure, but done nonetheless Excited for a rest day tomorrow then I've got to figure out when to fit Saturday's workout in after cheering on my hubby at his first cyclocross race!! Happy resting everyone!
Did my beginner os 30/30s last evening without too much difficulty, except holding a consistent vo2 power for the 30s ( would jump around a lot). I anticipate this will be easier for longer intervals, and with a trainer road template. For the second set I held the rest 30s at 65-70% which made it seem a little harder ( the first set I just went easy which for me drops the power to 30% of FTP). The workout description says to do rest at 65% FTP, but also easy RPE, so unsure of which to default to, or even if it makes a difference?
This morning with some trepidation I set out for Sundays' FTP run, as per Patrick's suggestion to get a ' virtual brick'. It was fine, so obviously didn't go too hard last night. Now I'm 'off' until Sunday morning ( only have to wrk a 48hr shift ). Hopefully wont be too tired after all hat to do Saturdays bike/ run when I am done working on Sunday! Needless to say, Monday rest day will be appreciated!
@ryan ... The 30/30 sets 120% is based not on a separate test, but calculated from your FTP. In order to get "more work" without necessarily risking over- training, consider these options:
Unless you are already doing the Adv plam, increase the number of repeats to the adv plan level.
Increase the amount of time for each interval, keeping the totalmwork time the same. E.g., if the intervals add up to 15 minutes @ 120%, do 15 x 1 minute on, 1 minute recovery, up to a max of 2.5 minutes
Eliminate one or more of the longer recovery periods in the main set.
Try these first and wait two more weeks until your next FTP test before altering the work level for the VO2 sets. Deep fatigue takes a while to build up.
When I said I didn't test for VO2max, I was saying that I took the FTP results from a bike test a few weeks before the OS - so whereas the new EN FTP test includes a 5' segment to figure out your VO2max, I didn't do that test. My understanding is that the 30/30's use the VO2 resulting from the new EN power test protocol. Without that, I just went with the 120%, but I'm not positive that turns out to be the appropriate value (on the positive side, if it is off, it is probably an undershot). I'm already doing the adv plan, so I wouldn't increase the number of reps - just up the time from 30s to 1m. If the next FTP test is in only a couple weeks, I'll probably just do that - it's a more conservative approach.
Since I"ll be gone M-Th next week, and may not get any workouts in, I opted for 48' total at sweet spot intensity (80-85%) tonight on the bike. Wanted something that made me work, but not too awful hard, because there is a bike FTP workout tomorrow and a good solid run on Sunday. Then a good hard run on Sunday followed by a solid 4 days of rest, although I may try to get in the minimal main set of Tuesdays TP run workout if I can.
After finishing my 30/30s yesterday, I was reminded of this qoute by Alwyn Cosgrove.......
"If we haven't built up appreciable levels of power, speed, or strength, then what the hell are we trying to endure? A low level of power? A low level of speed?"
Bike is in the books. Took a little while to the HR going this AM so I extended warmup a bit, once I was rolling, it was all good. Just really need to sign up for spotify so I can access Aaron's playlist. Mine's getting a bit stale...
Bike workout complete. 2x100% of FTP and 2x85%. Was feeling it in my legs early in the 2nd 10' interval and breathing heavy, whereas I felt great during the 2x15'.
Now the long drive back to NJ and maybe a quick run after we arrive. May also rest my foot, as I seem to have a minor case of tenosynovitis. Want to rock tomorrow's run.
Quick question for the group: is Haus protocol aero position for the intervals? Stayed "down" for the 2x10's and for ~50% of the 2x15's (i switch back and forth with each new song).
@ Mike - I spend 98% of my time down in the bars - inside or out.
Indoors the only time I sit up is between the VO2 sets and zone 3 stuff to mop some of the sweat and rehydrate, or towards the end of a FTP test if my eyes are bleading and I'm about to vomit.
Outside (5 months from now) usually only for safety reasons - screaming decents, lights, etc.
@ MIKE ... No rules. For example, some people do the intervals on a road bike, so aerobars not a consideration. I tend to do the hardest stuff - VO2 and FTP level intervals - sitting up on my TT bike, and the other stuff - warm-up, cool down, recoveries, and 80-85% stuff - in the aerobars.
Saturday bike and run workouts done for the day. Legs felt a bit heavy at the start but managed to get things going. Kept to a 5K run because i was bricking. So far so good! Now time to enjoy the rest of the day with the family!
Gorgeous day here for riding! Beautiful and sunny, but the temperature was at in the crisp 50s. Perfect weather for being outside and banging out some hard intervals, IMO . Swapped days this week and did my 30/30 VO2 set on a local climb. Very hard work, but the air was cold enough so that I barely broke a sweat. Felt good!
I've been doing all my riding on my road bike so far. Haven't touched my tri bike since Vineman...
@Satish - for the VO2 intervals try to hit the 65% of FTP. This is part of the difficutly of the VO2 intervals and keep the HR up. Now the 2' break between sets go as easier if needed to recover.
Getting my Mr. Dad on as my wife is out of town this weekend, so I'm only able to get the bike in today while the daughter naps and the son is busy playing Halo. Got in and out with 2x10 (0.99 and 0.99) and 2x15 (0.82 and 0.82). Now its off to Target to pick up Spiderman for Dude Movie night (me and the boy once my daughter goes to bed for the night). Mom comes home tomorrow morning so I'll be able to knock out the long run (not that I'm looking forward to those intervals...... boooo!).
Good work everyone and keep the posts coming! Serious cross-mojo-ination going on around here.
2X10 @ 1.0 &1.01 the 2X15' @.84. Felt pretty good again today on the bike.
Was heading to the gym due to the 6 inches of snow overnight and could not find my pass. So I'll have to run outside for 20-30' after dinner as it's too late now.
Tonight the bike felt harder than expected. Managed to nail the intervals but struggled at times. Will be staying focused on recovery and alert for the beginning signs of fatigue. Too early to feeling this way - hope it is just an off day.
2x10' @ (.982) & (.98) 2x15@ (.846) & (.846)
Total bike 82' @ (.826)
Took 20' break - DW came home from work - then hit the DM for 40' 15' @ MP 20' @ HMP
My power meter is now functional. Rather than the workout, I performed the power meter test and will update my information to reflect the numbers. Looking forward to a nice run outside today.
I love these work outs ---- although, I wonder if I will be saying/thinking that in February though?
I have to move to a bike focus for the next three/four weeks due to nagging leg injury from running. Planning on starting up the OS plan (including running) again in December. With a three/four week bike focus, looking forward to testing again when I re-start the OS in December.
Got the bike and run in today ( did today's workout on Friday) as i was working yesterday . Bike went well, 1.0 for the 2x8 then 0.83 for the 2x 15. Due to my gearing I had to spin along at 97-100 rpm to keep the cadence above 90 and power above .8 on the 2x15 so that was a bit of a challenge concentration wise, but good practice. 80 minutes total. Rested 2.5 hrs and headed out for the 30' run which went well, and got back just in time for kickoff! Have a nice rest of the weekend everyone!
Comments
had fun killing myself with the 30/30s. Now the evil plan has hatched itself because gym bike now has power. UHOH!!!
Oh, those 30/30's ... not so hard to do, but real tough to recover from. I needed a 45 minute nap at noon.
30/30's done, feelin' like I earned my day off tomorrow :-)
240-246-245-255
244-244-259-243
242-253-245-251
Stayed in the aerobars for all intervals and was only up a few times for H2O and a towel.
Finished up with 15' @ (.863) and 10' @ (.85)
Total bike 80' @ (.846). Looking forward to a day off.
A week-end trip to see one of the kids at Baylor followed by 72 hours out of the last 96 hours spent at the firehouse has really killed training this week, but hey sometimes that's what life gives you. Going to try and squeeze most of this weeks training into Friday/Saturday/Sunday. Good thing Monday is an off day!
Question on these 30/30's though - I didn't test for VO2max, going with the 120% estimate. The last two 30/30 sessions have felt like I worked decently, but not necessarily hard. Last week I didn't pay it much attention because I was very well rested and it was the first week of the OS, but after today I still kinda feel like either the 30" or the 120% may not be quite right. Still beneficial, I'm sure - but perhaps not optimal.
So, what would be the recommended adjustment (listed in order of what I would think would be the best)
1) Test VO2max tomorrow, since it's only 5 minutes (and I'm travelling Mon-Thurs next week, so I'll be able to rest) and get a real number
2) Increase from 30/30 to 1min/1min, keeping VO2max total time the same
3) Bump up from 120% to 130% and see how that goes.
I don't like option 3 because it is too wishy-washy and susceptible to overdoing it long term.
Did my beginner os 30/30s last evening without too much difficulty, except holding a consistent vo2 power for the 30s ( would jump around a lot). I anticipate this will be easier for longer intervals, and with a trainer road template. For the second set I held the rest 30s at 65-70% which made it seem a little harder ( the first set I just went easy which for me drops the power to 30% of FTP). The workout description says to do rest at 65% FTP, but also easy RPE, so unsure of which to default to, or even if it makes a difference?
This morning with some trepidation I set out for Sundays' FTP run, as per Patrick's suggestion to get a ' virtual brick'. It was fine, so obviously didn't go too hard last night. Now I'm 'off' until Sunday morning ( only have to wrk a 48hr shift ). Hopefully wont be too tired after all hat to do Saturdays bike/ run when I am done working on Sunday! Needless to say, Monday rest day will be appreciated!
@ryan ... The 30/30 sets 120% is based not on a separate test, but calculated from your FTP. In order to get "more work" without necessarily risking over- training, consider these options:
Try these first and wait two more weeks until your next FTP test before altering the work level for the VO2 sets. Deep fatigue takes a while to build up.
When I said I didn't test for VO2max, I was saying that I took the FTP results from a bike test a few weeks before the OS - so whereas the new EN FTP test includes a 5' segment to figure out your VO2max, I didn't do that test. My understanding is that the 30/30's use the VO2 resulting from the new EN power test protocol. Without that, I just went with the 120%, but I'm not positive that turns out to be the appropriate value (on the positive side, if it is off, it is probably an undershot).
I'm already doing the adv plan, so I wouldn't increase the number of reps - just up the time from 30s to 1m. If the next FTP test is in only a couple weeks, I'll probably just do that - it's a more conservative approach.
2x10, 2x15 logged.
Now for breakfast, and at some point, the run.
After finishing my 30/30s yesterday, I was reminded of this qoute by Alwyn Cosgrove.......
"If we haven't built up appreciable levels of power, speed, or strength, then what the hell are we trying to endure? A low level of power? A low level of speed?"
EN has got it right!
Bike is in the books. Took a little while to the HR going this AM so I extended warmup a bit, once I was rolling, it was all good. Just really need to sign up for spotify so I can access Aaron's playlist. Mine's getting a bit stale...
Bike workout complete. 2x100% of FTP and 2x85%. Was feeling it in my legs early in the 2nd 10' interval and breathing heavy, whereas I felt great during the 2x15'.
Now the long drive back to NJ and maybe a quick run after we arrive. May also rest my foot, as I seem to have a minor case of tenosynovitis. Want to rock tomorrow's run.
Quick question for the group: is Haus protocol aero position for the intervals? Stayed "down" for the 2x10's and for ~50% of the 2x15's (i switch back and forth with each new song).
Indoors the only time I sit up is between the VO2 sets and zone 3 stuff to mop some of the sweat and rehydrate, or towards the end of a FTP test if my eyes are bleading and I'm about to vomit.
Outside (5 months from now) usually only for safety reasons - screaming decents, lights, etc.
@ MIKE ... No rules. For example, some people do the intervals on a road bike, so aerobars not a consideration. I tend to do the hardest stuff - VO2 and FTP level intervals - sitting up on my TT bike, and the other stuff - warm-up, cool down, recoveries, and 80-85% stuff - in the aerobars.
Saturday bike and run workouts done for the day. Legs felt a bit heavy at the start but managed to get things going. Kept to a 5K run because i was bricking. So far so good! Now time to enjoy the rest of the day with the family!
www.trainerroad.com/cycling/rides/102018
super jealous of all of you. totally sick. Can't be more than arms length from kleenex box. boo.
I've been doing all my riding on my road bike so far. Haven't touched my tri bike since Vineman...
@ Julia: Ack, that sucks!! Get well soon!!
@Satish - for the VO2 intervals try to hit the 65% of FTP. This is part of the difficutly of the VO2 intervals and keep the HR up. Now the 2' break between sets go as easier if needed to recover.
Gordon
Getting my Mr. Dad on as my wife is out of town this weekend, so I'm only able to get the bike in today while the daughter naps and the son is busy playing Halo. Got in and out with 2x10 (0.99 and 0.99) and 2x15 (0.82 and 0.82). Now its off to Target to pick up Spiderman for Dude Movie night (me and the boy once my daughter goes to bed for the night). Mom comes home tomorrow morning so I'll be able to knock out the long run (not that I'm looking forward to those intervals...... boooo!).
Good work everyone and keep the posts coming! Serious cross-mojo-ination going on around here.
Saturday bike workout is done.
2X10 @ 1.0 &1.01 the 2X15' @.84. Felt pretty good again today on the bike.
Was heading to the gym due to the 6 inches of snow overnight and could not find my pass. So I'll have to run outside for 20-30' after dinner as it's too late now.
Gordon
2x10' @ (.982) & (.98)
2x15@ (.846) & (.846)
Total bike 82' @ (.826)
Took 20' break - DW came home from work - then hit the DM for 40'
15' @ MP
20' @ HMP
I love these work outs ---- although, I wonder if I will be saying/thinking that in February though?
I have to move to a bike focus for the next three/four weeks due to nagging leg injury from running. Planning on starting up the OS plan (including running) again in December. With a three/four week bike focus, looking forward to testing again when I re-start the OS in December.
A little late regarding yesterday's ride. but... hit the FTP intervals and ABP intervals pretty much right on
2x10' @ 0.994 & 0.995
2x15' @ 0.847 & 0.850
Total bike time was about 85' @ IF=0.86
http://www.trainingpeaks.com/av/ZOU...MYDNBEJAOU
http://www.trainerroad.com/cycling/rides/102204
Got the bike and run in today ( did today's workout on Friday) as i was working yesterday . Bike went well, 1.0 for the 2x8 then 0.83 for the 2x 15. Due to my gearing I had to spin along at 97-100 rpm to keep the cadence above 90 and power above .8 on the 2x15 so that was a bit of a challenge concentration wise, but good practice. 80 minutes total. Rested 2.5 hrs and headed out for the 30' run which went well, and got back just in time for kickoff! Have a nice rest of the weekend everyone!
Due to this weeks work and travel schedule, did the Thursday 30/30 session on Friday evening then followed that with the FTP session Saturday morning.
2x10 @ .99 & .99
2x15 @ .88 & .87
Skipped the run so I could get on the road. Back home now and hoping for a break in the rain or its 75 min on the treadmill