I actually did quite well w/ tonights higher VO2 WKO. (Maybe because I only did 3 x 1 mi last night vs. run test?) Anyway, did all 3 x (5 x 45/45) intervals at 125-128%, which is in line with my actual VO2. I might be regretting that on Sat. morning...
The run was optional so I compromised and did 1 mile at Z2/Z3.
I read the micro thread re: longer 110% intervals and find it quite intriguing. Can we get that into Trainer Road?
Got my bike test done today...after a tough, disappointing test with a very small bump in Vdot on the run, I was nervous this am for the bike. And determined. The bike is my happy place. And a place I can go hard.
So tonight was my first night of the new VO2 workout protocol discussed in some of the above posts and in the micro thread. No open window tonight so it was warm inside, but no time like the present to start acclimatizing for Kansas!
The new protocol was interesting…first off I had trouble finding a good gearing for 110% -- I had to go with either high cadence of 93-94 or low cadence of 87ish. Of the four intervals I did the first one at low cadence, the second and third at high cadence and the last one split 50/50. After the first interval I was a bit worried the workout would be too easy. By the second I figured it would be a solid workout and the next two were reasonably tough. Not "I'm dying and don't know how I'll get it done" like a 2x20' @ FTP, but tough enough. One thing I did was work to maintain z1 during the recoveries just like the VO2 workouts call for…so not just an "easy spin". I found this added an extra measure of difficulty for sure. I'm pretty confident that the progression of 110% work planned over the coming weeks will be more effective than the short-duration 120% work. I'm not yet convinced it's a good trade for a third FTP ride to maximize my bike fitness but I do like having one ride that isn't more FTP intervals and provides some variety.
Bike – overall 60', NP 226, IF 0.888. Full warmup of 10' easy/z1 then 3x3'(1')@z3. Then the main set:
Andrew and I did a brick tonight since the Tuesday brick was scrubbed due to weather. It was a strong run and Andrew was right on my heels until the last half mile. We did the 4.5 mile "double back" route and the wind was reasonably strong from the north so on the return trip I felt like I was flying! Overall a strong run.
The thread on finding ways to boost FTP has got me interested and as a newbie want to tap EN knowledge base.
Has anyone taken a valid FTP test result/marker and after working at that level for a couple of weeks, added 10-15 watts to that marker, updated your power zones accordingly and then got after it? The concern of doing this would be potentially burning out/overtraining.
For example if my FTP is 280, I enter 300 into the calculator and ride off those zones. With the 95-100% Rx seems this would be doable and would always push me towards the high end of my FTP or above thus after a few weeks/month I have automatically increased by FTP.
If you read the Micro thread that Matt was referring to, you'll see that I was the original questioner, and I too am going to experiment with the 110% protocol.
My first one was last night. It was at a different location than usual for me (at my kids' indoor soccer practice), so no TV for distraction, but I did bring my fan and I could watch my kids play. :-)
I found this workout (even 4 x 4') to be substantially harder than the 15 x 1'/1' that I've been doing. I know this is all very individual, but those were much harder to complete for me than the 1' at 120-125%. On the other hand, I've self-diagnosed that I have an FTP issue, not a "roof" issue. Unlike Matt, I had to just spin for a couple minutes after each one and then get the recovery power back up.
I did the "standard" w/u with 12' at 85% to open.
FTP = 248 4' at 273 4' at 274 4' at 271 (included a failed attempt to do a middle minute or so standing...coudn't keep power up while standing) 4' at 273.
Then cool down...with a couple failed attempts to get near the 1000W line again. :-)
I am on the intermediate plan, so I am going to go with 2/2 with the same volume that the coaches give for the shorter, so if the plan called for 24 minutes of Z5 effort I will make sure that is what I will do with my 2/2. I will report back on how it goes. I am going to stick with my idea of doing 3xFTP one week and 2xFTP +1xV02 with the new way. Wish me luck
I did the Thursday bike workout this Friday AM after massive calf cramp yesterday am. And I modified the workout from 3 x (5 x 45/45) to 3 x 3" + 2 x 2" at 110% - 115% for the intervals. This was more to protect my calf than anything else. When doing the short V02 stuff its really easy to push too hard. The workout went well and was able to add 15" of z3 at .87. Calf feels okay, but will not run till Sat or Sun. New zones felt about right.
Okay did what was supposed to be 2 x 15(4). Did a 26' official WU w/4' standing low cadence, then MS. After doing the 12' section of WU @ 200-210, I guess I just wasn't feeling it on the 1st 1 x 15, so did a 1 x 8 @ 235-250(3), then a 1 x 16(4) @ 235 (95% FTP), 1 x 5(5) @ 235-205 and really feeling the new numbers hitting me. Easy for a few miles for 25 miles total in 1:10:40 for 21.2 mph avg.
Off to the Plant City Strawberry Festival with my wife and daughter for the rest of the day.
Remember when I wasn't happy with my 11 watt FTP bump? Well, I take that back. 11 watts is A LOT! Anyway, started off decent...
15' @ .954IF. Hopped off bike to add some more fans, 15' @ .84IF (yikes!) 5' @ .917IF
Guess its not horrible considering a new FTP and I think 2 x 15' is pretty aggressive first time out. Hurt bad. I think it was worse than the FTP test itself.
Got the Main Sets only this morning....too much "life" going on to get any extra. And crappy sleep last night didn't help (we had to put down one of our pets and the kids chose to be there...not the greatest way to start out a weekend, huh?)
The 15min sets were at .99x ,and the 5min set was at 1.02ish. That 6% bump was tough to get to, and I really didn't have the motivation to dig too deep.
Time to pack and head to the airport -- pop-up job interview Monday morning in Colorado Springs. I am not expecting much for my run tomorrow or tuesday as that will be a significant altitude jump (600' here, 5000+ there). I am intrigued to see what my HR/RPE/Pace data is......
These new number really make the workouts harder. Love it. I was counting down the minutes until my post ride Endurox. Next Sunday I am riding in an indoor time trial. I am looking forward to a huge improvement over the January Time Trial.
Nice 8am start today. No open window although I had turned off the head last night to get the room nice and cool for the start. But it didn't take long to warm up and the intervals felt really tough. That said, I managed excellent power. So an interesting workout…great result "by the numbers" but really quite difficult. Comparing with last Saturday's workout it is even more interesting – almost identical power for all the intervals, but HR about 10-15 bpm higher this weekend. Without Top Gun playing on the main screen I'm not sure I'd have been able to gut it out!!
Bike – overall 1:32:04, NP 225, IF 0.887. Full warmup of 10' easy/z1 then 3x3'(1')@z3. Then the main set:
Ah, the first workouts post testing - always so much fun w/the new #s. But it means we are getting stronger.
Got 'er done this am. 25" WU @ .75 2 x 15s @ .974 / .969 and yes these were work. 1 x 5 @ 1.007 Added 2 x 10 of z3 @ .834 / .834 (one set w/high cadance, 2nd more of low hill grind cadence) EW: 1:40:00 / .847
I am sorry to read about your pet Joe. Very hard. Have a safe trip and good luck at your interview.
Interesting to read how you are all doing adjusting to the new numbers as well as adjusting your plans based on feedback from Coach P. I hope you all see the improvements you are looking for.
I had yesterday off work and took it as an old school play day. Ran with Steve and friends at 6am on hills, coffee/eat; swim with Steve in 70 degree sunshine- eat/visit a friend; then hopped on road bike with no power or HR or bike computer of any kind and rode our local mountain 2 1/2 hours round trip. It was a glorious day and nice to not follow any set workout. Just enjoyed being outdoors and exercising. This was all in prep for leaving for a week to be in Boston with my parents. Training will be whatever time I can steal away from the hospital to shake out the anxiety and get fresh air.
I will start the run thread tonight and then will check in when I can next week.
Good work everyone. Welcome to those new numbers...always exciting to hear about people getting stronger.
I had a crazy week at work with lots of colleagues in from out of town for meetings/dinners, etc. I didn't test this week...just didn't have the mojo to crush myself with all the stuff at work, so on Tuesday I did 2x12'(3') @260w, 1.0 IF. On Thursday, I went to my computrainer class where we did strength/climbing workout. After 15' WU, we did 10x 2'(1') @275w, then 4x2'(1') @ 280, 290, 300,310 watts. All the climbing was @ 60 rpms. Legs were shaking after the last one at 310w. Today I did a 1 hour spin class (no PM on spin bikes) with HR at 145-149, Z3. Then did 2x15'(5') @ 260W on a Lemond trainer bike at the gym with a PM. I really suffered on the second set and had to get out of the saddle for the last 5'. RPMs dropped to 70. HR hit 165. Then did another 1 hour spin class where I just kept my HR in Z3 145-149, doing a lot of spinning @ 95-100 RPMs in an easier load. Total time pedaling 3 hours. Then ran 3 miles at 9:00 avg pace on the mill. Included 5x strides. Then swam 1500m finishing with 6x50m sprints. I'm toast & need a nap.
A word of caution to people doing OS the first time. Don't do what I'm doing; just stick with the plan. This my 3rd OS so I know what my body can handle. Also, I'm beginning to add volume into the weekend workouts as part of my build up to the American TTT in May.
Total miles 61, Time: 3:30, pnrom 218, ave watts per kg 3.0, burned 2586 calories, Ave cadence 82, Ave HR 158, Speed 18, TSS 268, Overall IF .872!!! BOOM.
FTPs----.99, .99, and 1.04(I have been setting the computer for .95 knowing thats the minumum and if feeling it will try and go higher). Then did 10 1min VO sets at the end. We then rode the ride Baxter followed by a free 30 min ride.
My quads were really feeling it today (sore/tired), so I decided in advance I was going to allow myself that .95 if I wanted/needed it. (I have driven myself into a hole a couple of times when all the intensity caught up to me...) In the end, I think this was a good decision. I finished the workout not quite so much mentally exhausted as well as without feeling as "damaged" as I thought i would. Legs were solid tired, but not overcooked. Heart rate was not through the roof like the last couple of workouts either. So it was good.
...so I decided in advance I was going to allow myself that .95 if I wanted/needed it...
...Still, it really wasn't ridiculously bad.
15' #1 243 W (IF 0.98)
15' #2 244 W (IF 0.98)
Overall 214 W NP (0.86) for 93 minutes and a 2-part episode of TNG. :-)
It's funny how if you go into a workout with the mental outlook that you'll "allow yourself to hit the low end" you can then perform as you normally would, but it feels so much better!!
Gambit (final season). Picard and Riker thought to be killed and then turns out captured by some smugglers working for a rebel Vulcan who has an evil plan to take over the world (of Vulcan)
I was really discouragd after my bike test last Monday. FTP actually wend down 1 watt even though I'd done all of the workouts. I was feeling good on my Saturday ride, so I decided to do just go hard, and did an hour at 4 watts over my season start ftp - so i guess that's my new ftp. Still a little discouraging, but better than a drop.
Bob - don't discount the fatigue built up. First test was done fresh. Who you are and how you reover, and what you did the week before makes a big difference. Glad you at least got a "consolation", but you probably know in your heart of hearts where the real number should be within a few watts.
Comments
The run was optional so I compromised and did 1 mile at Z2/Z3.
I read the micro thread re: longer 110% intervals and find it quite intriguing. Can we get that into Trainer Road?
So I got to it, and was happy with the results.
Test 1
VO2 - 230
FTP (207*95%) - 196
Test 2
VO2 - 259
FTP (226*.95%) - 215
Tired, but happy.
So tonight was my first night of the new VO2 workout protocol discussed in some of the above posts and in the micro thread. No open window tonight so it was warm inside, but no time like the present to start acclimatizing for Kansas!
The new protocol was interesting…first off I had trouble finding a good gearing for 110% -- I had to go with either high cadence of 93-94 or low cadence of 87ish. Of the four intervals I did the first one at low cadence, the second and third at high cadence and the last one split 50/50. After the first interval I was a bit worried the workout would be too easy. By the second I figured it would be a solid workout and the next two were reasonably tough. Not "I'm dying and don't know how I'll get it done" like a 2x20' @ FTP, but tough enough. One thing I did was work to maintain z1 during the recoveries just like the VO2 workouts call for…so not just an "easy spin". I found this added an extra measure of difficulty for sure. I'm pretty confident that the progression of 110% work planned over the coming weeks will be more effective than the short-duration 120% work. I'm not yet convinced it's a good trade for a third FTP ride to maximize my bike fitness but I do like having one ride that isn't more FTP intervals and provides some variety.
Bike – overall 60', NP 226, IF 0.888. Full warmup of 10' easy/z1 then 3x3'(1')@z3. Then the main set:
4'(4') @110% – NP: 281 (IF 1.105), VI 1.00, HR 149/158, cad 87, recovery @ NP 171
4'(4') @110% – NP: 280 (IF 1.104), VI 1.00, HR 160/168, cad 93, recovery @ NP 171
4'(4') @110% – NP: 282 (IF 1.110), VI 1.00, HR 167/173, cad 93, recovery @ NP 166
4'(4') @110% – NP: 284 (IF 1.120), VI 1.00, HR 170/176, cad 91, recovery @ NP 168
-------
6' @z3 – NP: 234 (IF 0.920), VI 1.00, HR 163/169, cad 86
http://connect.garmin.com/activity/278775921
Andrew and I did a brick tonight since the Tuesday brick was scrubbed due to weather. It was a strong run and Andrew was right on my heels until the last half mile. We did the 4.5 mile "double back" route and the wind was reasonably strong from the north so on the return trip I felt like I was flying! Overall a strong run.
Run – overall 4.5 miles in 30:03, avg pace 6:41.
Split
Time
Distance
Avg Pace
1
3:24.3
0.50
6:49
2
3:16.5
0.49
6:40
3
3:33.9
0.52
6:49
4
5:00.2
0.74
6:44
5
4:50.4
0.73
6:38
6
3:27.2
0.53
6:30
7
3:13.3
0.49
6:31
8
3:17.2
0.49
6:46
http://connect.garmin.com/activity/278775988
Has anyone taken a valid FTP test result/marker and after working at that level for a couple of weeks, added 10-15 watts to that marker, updated your power zones accordingly and then got after it? The concern of doing this would be potentially burning out/overtraining.
For example if my FTP is 280, I enter 300 into the calculator and ride off those zones. With the 95-100% Rx seems this would be doable and would always push me towards the high end of my FTP or above thus after a few weeks/month I have automatically increased by FTP.
My first one was last night. It was at a different location than usual for me (at my kids' indoor soccer practice), so no TV for distraction, but I did bring my fan and I could watch my kids play. :-)
I found this workout (even 4 x 4') to be substantially harder than the 15 x 1'/1' that I've been doing. I know this is all very individual, but those were much harder to complete for me than the 1' at 120-125%. On the other hand, I've self-diagnosed that I have an FTP issue, not a "roof" issue. Unlike Matt, I had to just spin for a couple minutes after each one and then get the recovery power back up.
I did the "standard" w/u with 12' at 85% to open.
FTP = 248
4' at 273
4' at 274
4' at 271 (included a failed attempt to do a middle minute or so standing...coudn't keep power up while standing)
4' at 273.
Then cool down...with a couple failed attempts to get near the 1000W line again. :-)
NP 216 for 60 min.
http://connect.garmin.com/activity/278863128
Something funky with my HR strap. May need a new battery. Ignore.
Off to the Plant City Strawberry Festival with my wife and daughter for the rest of the day.
15' @ .954IF. Hopped off bike to add some more fans,
15' @ .84IF (yikes!)
5' @ .917IF
Guess its not horrible considering a new FTP and I think 2 x 15' is pretty aggressive first time out. Hurt bad. I think it was worse than the FTP test itself.
Only gets better from here, right???
The 15min sets were at .99x ,and the 5min set was at 1.02ish. That 6% bump was tough to get to, and I really didn't have the motivation to dig too deep.
Time to pack and head to the airport -- pop-up job interview Monday morning in Colorado Springs. I am not expecting much for my run tomorrow or tuesday as that will be a significant altitude jump (600' here, 5000+ there). I am intrigued to see what my HR/RPE/Pace data is......
Hope everyone enjoys their weekend!
Sorry to hear about the pet, Joe...never easy. Here's hoping the job interview goes exactly how ya want it to go! Best of luck!
Bike – overall 1:32:04, NP 225, IF 0.887. Full warmup of 10' easy/z1 then 3x3'(1')@z3. Then the main set:
15'(4') @z4 – NP: 257 (IF 1.011), VI 1.00, HR 160/170, cad 90
15'(4') @z4 – NP: 256 (IF 1.007), VI 1.00, HR 170/179, cad 90
5'(5') @z4 – NP: 266 (IF 1.048), VI 1.00, HR 172/179, cad 92
-------
10'(2') @z3 – NP: 224 (IF 0.883), VI 1.00, HR 163/168, cad 91
10' @z3 – NP: 231 (IF 0.908), VI 1.00, HR 175/172, cad 93
http://connect.garmin.com/activity/279300579
The brick with likewise tough. I kept my cadence up but my speed didn't get up to the usual pace and I didn't feel as smooth and strong as usual.
Overall 4.35 miles in 30:01, 6:54 avg pace. Totally screwed up HR data…need a new battery in my HR transmitter…getting a lot of drops on the bike too.
Split........Time........Distance........Avg Pace
1........3:32.7 ........0.50 ........7:02
2........3:27.7 ........0.44 ........7:47
3........3:38.1 ........0.54 ........6:43
4........5:06.9 ........0.74 ........6:56
5........5:00.8 ........0.74 ........6:46
6........3:24.9 ........0.51 ........6:38
7........3:14.4 ........0.49 ........6:38
8........2:36.1 ........0.38 ........6:53
http://connect.garmin.com/activity/279300722
Got 'er done this am.
25" WU @ .75
2 x 15s @ .974 / .969 and yes these were work.
1 x 5 @ 1.007
Added 2 x 10 of z3 @ .834 / .834 (one set w/high cadance, 2nd more of low hill grind cadence)
EW: 1:40:00 / .847
Good luck w/the interview Joe.
Interesting to read how you are all doing adjusting to the new numbers as well as adjusting your plans based on feedback from Coach P. I hope you all see the improvements you are looking for.
I had yesterday off work and took it as an old school play day. Ran with Steve and friends at 6am on hills, coffee/eat; swim with Steve in 70 degree sunshine- eat/visit a friend; then hopped on road bike with no power or HR or bike computer of any kind and rode our local mountain 2 1/2 hours round trip. It was a glorious day and nice to not follow any set workout. Just enjoyed being outdoors and exercising. This was all in prep for leaving for a week to be in Boston with my parents. Training will be whatever time I can steal away from the hospital to shake out the anxiety and get fresh air.
I will start the run thread tonight and then will check in when I can next week.
Good work everyone. Welcome to those new numbers...always exciting to hear about people getting stronger.
I had a crazy week at work with lots of colleagues in from out of town for meetings/dinners, etc. I didn't test this week...just didn't have the mojo to crush myself with all the stuff at work, so on Tuesday I did 2x12'(3') @260w, 1.0 IF. On Thursday, I went to my computrainer class where we did strength/climbing workout. After 15' WU, we did 10x 2'(1') @275w, then 4x2'(1') @ 280, 290, 300,310 watts. All the climbing was @ 60 rpms. Legs were shaking after the last one at 310w. Today I did a 1 hour spin class (no PM on spin bikes) with HR at 145-149, Z3. Then did 2x15'(5') @ 260W on a Lemond trainer bike at the gym with a PM. I really suffered on the second set and had to get out of the saddle for the last 5'. RPMs dropped to 70. HR hit 165. Then did another 1 hour spin class where I just kept my HR in Z3 145-149, doing a lot of spinning @ 95-100 RPMs in an easier load. Total time pedaling 3 hours. Then ran 3 miles at 9:00 avg pace on the mill. Included 5x strides. Then swam 1500m finishing with 6x50m sprints. I'm toast & need a nap.
A word of caution to people doing OS the first time. Don't do what I'm doing; just stick with the plan. This my 3rd OS so I know what my body can handle. Also, I'm beginning to add volume into the weekend workouts as part of my build up to the American TTT in May.
Great ride this morning with the crew.
Total miles 61, Time: 3:30, pnrom 218, ave watts per kg 3.0, burned 2586 calories, Ave cadence 82, Ave HR 158, Speed 18, TSS 268, Overall IF .872!!! BOOM.
FTPs----.99, .99, and 1.04(I have been setting the computer for .95 knowing thats the minumum and if feeling it will try and go higher). Then did 10 1min VO sets at the end. We then rode the ride Baxter followed by a free 30 min ride.
http://connect.garmin.com/activity/279478723
Still, it really wasn't ridiculously bad.
15' #1 243 W (IF 0.98)
15' #2 244 W (IF 0.98)
Overall 214 W NP (0.86) for 93 minutes and a 2-part episode of TNG. :-)
It's funny how if you go into a workout with the mental outlook that you'll "allow yourself to hit the low end" you can then perform as you normally would, but it feels so much better!!
Btw, what episode?
Gambit (final season). Picard and Riker thought to be killed and then turns out captured by some smugglers working for a rebel Vulcan who has an evil plan to take over the world (of Vulcan)