Question about changes to bike warmup protocol in the OS

MattAaronson

In prior OS seasons the warmup has been 10' easy then 3x3'(1')@z3. It's a good 22' warmup that passes quickly and gets you warmed up but not really working. When the main sets get long I have historically truncated the warmup to 10' easy and ride it as 5' easy then 5' @z2 or somethign to get the blood really flowing.

Now the warmup is 25' but the main part of it is essentially 12' of z3. This 12' seems to me like a real work interval.

Is there a particular reason for the change?

I know that many people on the team just do their own warmups and ignore the standard EN warmup but I've always done the EN one when possible and I figure if there is a change then there is a rationale somewhere...

Thanks!

Coach Patrick

Yes, the reason was part of the "tracking recovery" thread I had posted earlier...the 12' at z3 is just enough work that you can benchmark your Avg HR for the last 1 minute and your RPE for the watts....so this week my 1' AHR is 132 and watts feel good..I have workout "X"....but next week my 1' AHR is 142, and RPE is hard...I know BEFORE I ACTUALLY WORKOUT that I am fatigued and should adjust goals / dial workout back...this pre-workout info will make you smarter overall...and might lead to better workouts!!

Peter Wick

I don't know about the prescribed workout warm-up but all the Trainer Road files I've worked on for the EN members have a 12 minute warm-up period. There isn't any guidance programmed into those workout files. Patrick, what do you suggest for those 12 minutes?

Tom Glynn

Patrick,

I like your thoughts on the warm-up. I hadn't caught that before.

I've been creating some of my own workouts using the TrainerRoad program and I simply start with one of their warmup workouts. I usually start with the "Davis" warmup. The duration is good for me; 16 minutes and it gives a variety of intensities to get my legs going. I hadn't thought of doing an evaluation after the warmup, but I may start now. Thanks!

MattAaronson

@ Coach P, thanks, this is helpful. It seems the implication is that 3x3'(1') doesn't give you enough work or consistency to provoide an HR/RPE for the mini-evaluation. That said, 12' @z3 is not an insignificant amount of work! I'll start with this new protocol after the initial FTP testing workout on Monday.

imc1792

Thanks Patrick indeed, I just updated all my OS powerpoint decks with the new warm-up. I am ready for next week. 

[Deleted User]

THANKS for asking and thanks for the answers....Glad to know that someone else thought 12 min @ 80-85% was real work.
Now I need to go back and review my weeks to see if my HR is tracking! I missed the tracking recovery thread...so now I'll be looking that up!

Paul Hough

I think I'm getting the theory here but am having trouble making the leap from 12 mins Z3 to 1 min AHR? Wouldn't I be using 12 min AHR to decide if I'm ready to rumble?

mpaone

I'm also glad Im not the only one who thinks the 12' @ Z3 is a workout. I pretty much never skip the 25' WU as it really gets me in the zone.

Marc Robards

Is this the "tracking recovery" thread you were talking about Coach P?



http://members.endurancenation.us/Training/TrainingForums/tabid/101/aft/9748/afnp/131021/Default.aspx

William Jenks

Interesting thoughts!

I don't know where I found it, but my standard warmup was 5' easy, 1' FTP, 1' easy, 1' FTP, 1 min easy, 1' FTP, 5 min easy. In other words, 15 min with 3 x 1 min of FTP to get the legs moving and muscles going. I found over and over again that the 3 minutes of FTP got easier in sequence and I was ready to go....I guess that's my concern with the current one, though I haven't tried it yet. Any thoughts on my reaction?

I do like the idea of being able to monitor recovery during the WU, though. Very thoughtful

MattAaronson

Posted By William Jenks on 03 Jan 2013 05:05 PM

I don't know where I found it, but my standard warmup was 5' easy, 1' FTP, 1' easy, 1' FTP, 1 min easy, 1' FTP, 5 min easy.

I think 3x1'(1') @z4 was the standard W/U in the in-season HIM plans for the last couple of years.

William Jenks

That would explain it. :-) Worked for me. But I'll also give this a shot. Do like the measured recovery idea. But I'm guessing that if I'm unhappy with it that I can do the 15 wu from above and 5-10 min of 80-85% and be also in that "How's this going?" place. I already kind of feel that way from an RPE perspective with the 3 x 1'(1'), but no quantitative measure.

cgres123

Interesting, as TR stand alone Wu are darn quick for just the rodies. I used TR last season to mix with my OS and maybe within 5 min you were up and jamming intervals for the hour or what ever plan you picked for your workout.

I guess that is the difference between a bike focused training block and an OS plan where as you run too.

Woody Freese

If I understand this correctly, we are doing the following bike warm-up:

a) 5' EZ
b) 3' standing - big gear & low cadence
c) 2' EZ
d) 12" at Z 3 (80-85%) wattage. For the last minute of this 12' section, we should be taking our average HR and average watts and begin charting this as baseline information to help us determine if we may need to tweak the main set.

Is this correct? If so, I am not sure how to chart average HR for just one minute. Should I use the 910 xt and Average HR feature and start it during the 12 minute section?

Thanks everyone -

tim cronk

Woody sounds right to me.... HR should be pretty level by the end of the 12 min... But if you like you can just hit the lap button for the last min!

russG

Hi Woody - I plan to slice that interval in GoldenCheetah afterward because I use TrainerRoad, but it's probably easier to hit the lap button for that last minute if you're using a computer like the 910xt.

Carl

Yes I will hit the interval button myself.
During the wu my heart rate was in the 150's and I'm usually in the 130's.
My first test a week ago my max hr was 176 and this Monday it was 187!!! Huge diff for me and after watching the video I should have just took my first FTP but had something to prove to myself and I didn't work.

Great video and explanation!!

[Deleted User]

Interesting new stuff - will have to watch the video and try this - Thanks!