Graham : in my particular case I am targeting higher goal (1.04/1.05) because I came to the conclusion that I put too much effort on the 5 mins in the test (282W) and then did not have enough left for the 20 min part (196W FTP) 282/196 = 1.45 instead of the more normal 1.2...so I am targeting a higher FTP assuming I would have been able to get it if I had regulated bette the first 5 mins of the test
But that's just my case. Next test will tell the truth though... hope this helps
@ Graham - nothing wrong with how you're reading it. If you want to try a bunch of FTP intervals at 1.0+ and see how you recover and note how your downstream workouts feel, try it. But, be forewarned. RnP put their notes in there for a reason.
You aren't coming up short. If .96, .97, whatever, is tough, then you are still doing the appropriate work that will reap rewards. Don't compare your results to other peeps. Work hard and see how it shakes out for you.
BTW, I'm in your camp. .97 bout kills me. I'm not gonna wreck myself for .99 -1.01 (yeah, I did it this Monday, but that is a rarity for me). I'll just save that rage for the next FTP test.
Today was Thursday VO2 for me and came up way short on everything. No excuses but cards were stacked against me from the beginning (work/life yesterday, no sleep, MAYBE OVERSHOOTING MONDAY HURT ME TODAY(?, hint!)). So, did the best I could, got a good sweat in. Moving on.
I'm slightly overachieving because my FTP test sucked. I hadn't done much riding between IMWI and the test, and just was not mentally tough at all for it. I'm thinking that my test was both low for my ability on that day, and that I will make some gains quickly since I was so out of shape bike-wise. If I at all notice extra fatigue, I'll stop my overachieving. I'm kinda doing it based on how I remember FTP intervals feeling when I am more confident in how I tested. If I did .95-1.0 right now, it would feel almost too easy, and too easy and FTP are not words that should be used together.
So far I've done all my FTP intervals @ 1.00IF and I'm feelin' it a bit today. )Legs sore, which hasn't happened in a long time. And I didn't even do any Z3 afterwards!) Tonight's run may be extra fun!
My Vo2 bike workout this morning was a failure - not a physical failure, I was ready to go - but a mechanical one. All started off well: 25' WU and then completed 2 intervals out of 7 and my trainer broke. I have a trainer with a power meter on the flywheel and the controller (cycleops joule) physically broke so that I could not adjust the resistance on the trainer. Long story short is that I need to send it back to Saris.
I think I just McGuivered a workaround for now. The plan is to get it done tomorrow am.
Just a quick heads up that I have some personal stuff to take care of (all good) so will be offline from EN for a couple of months. I will still be following OS and will check in after the first of the year.
@ John- you will be missed!! Good luck with the rest of your outseason and i'll look forward to seeing you back in January!! Your enthuasism has been great, so thank you for that! Oh and Happy Holidays! (first time I said it for the season...seeing as you won't be on!)
@John -- the NOS and Haus will miss your enthusiasm. good luck the next few weeks, and hope your run continues to come on strong
VO2 wko done. hit all the intervals pretty easily after a tougher than usual standard EN w/u
definitely feeling the cumulative fatigue of the past 3 days. might try to get in the pool tmw night during my daughter's swim practice -- otherwise, will try to stay off my feet until the Saturday am cage fight!
good luck all -- looking forward as always to your posts
Work done! Better from the flu, last night without fever, went to ride. Only bike and swim this OS, getting rid of bilateral Achilles tendinosis. 25' WU, 7 x1.5' @ 1.21 IF, 9' @ .85, 5' CD
Started with 10' warm up,then moved into MS. First two sets were too fast for me to maintain for the last five sets. Interesting data point is that the last five were pretty consistent!
Ended with 15' for a total time of 30' on the bike.
I am looking forward to the day off tomorrow. I recently found a Yin yoga program and will do that tomorrow.
This morning motivation was a bit low for the 7x2 z5 work, I'm not going to lie. I had to go to my friend caffiene to get some kick to make it actually happen. I was able to get through the set and add some z3 after. I was winded more after the 2 minutes on, but I got it done. I am still trying to determine which bit of suffering is worse, the long z4 intervals or the 2 minutes of z5. I think six of one, half dozen of the other right now. Either way, the work is in the books. Have a great one all!
I've been doing triathlons for about 4 years and never liked rest days because I always wanted to work out more (I did always respect the training schedule and rested when necessary). This is the first time I look forward to rest days. Wow my legs are tired. But in a good way. Thursday workout is about to begin and then rest day!! I'm all about #workworks
Done! I didn't feel like getting out of bed at 4:30 to do the whole 60 min, so I slept in [until 5:30 ] and just did a warmup and the main set over 27 min. Loving the "take what life gives you" flexibility in da haus. Rest day tomorrow! #workworks!
WOW! is all I have to say about today's workout. This one really hit me hard. I could feel yesterday's mile repeats in every one of Today's intervals. During several of the intervals today, I had all I could do to keep the cranks turning. I got through them and decided not to run. I rode for 20 minutes at 86% instead. My calf is very happy I didn't run. Riding does not cause it to cramp the way running does.
@Edwin .. on the calf cramps..I had similar problem last year that bothered me during OS and sounds similar to your problem (bike was fine, running was not). Now is practically gone, just some things I did were -Foam roller (almost every day) -Change shoes every 300 miles or so -I always use calf compression sleeves every time I run (and use a menthol based cream on lower leg, like BioFreeze)
hope this helps, I know how these injuries/cramps are really annoying...
Gonzalo, Thank you for your advice. I do those things now. Sometimes, I think the cramping is diet related. I try to eat healthy, but my work does not always allow for healthy food or correct timing of meals. This week was particularly difficult where I did not eat dinner until after 8:00 pm. Also, my sleep this week has not been great. In addition, since most of the OS workouts are an hour or less, I usually only drink water. Today, I added a bottle of Infinit to my bike and it seemed to help.
Every time we push through a difficult period, we become stronger.
Another cage fight won ... even though this was a HARD one (again)!!
I really was talking to my legs to shut the f$%& up on the last 3 repeats but after you "step over" the this-fucking-hurts barrier it's somehow getting "easier" again?!?!? Does this sound somehow as it comes from a drug addicted?
Well anyhow - after downloading that stuff I'll now call myself Mr.Consistency:
These are the intervals avg-Power readings -> 360/361/363/361/365/363/364
I ramped up the last interval to see what I could hold for 90 seconds after the first 6 and was pleased to get 290w. Not sure if that means anything, but it was fun to do!
@Stefan, You are a machine. I made it through the first 4 intervals above 1.2 but #5 & #6 was where my cage fight was toughest. I recovered a little and finished strong with #7 @ 1.21 & #8 @ 1.2. Rock on Mr. Consistency!
That was killer. Toughest workout for me this OS so far. But I loved it :-) Playing with cadence a bit, when I get tired I cannot hold a high cadence, but can maintain power at a lower cadence. Is this normal? I guess I just need to work on getting my legs to move faster!
Thursday intervals done. Low 1.14 high 1.16. Fairly consistent. The 80%-85% seemed to drag on quite a bit. I think I will make it through the entire Breaking Bad series this Outseason. It does cause the occasional spike in wattage. Walking Dead did that last Outseason as well.
Bike VO2 intervals done, 7 x 1.5', all at 1.20IF, except 1 @ 1.18. (I spaced out and wasn't paying attention)
Then 20' @ .826IF. Total of 12 miles in 53mins @ .896IF. Feelin pretty good!
I'm on the Run Focus plan so I should be doing 3 x 1 again tomorrow, but I'm going to see how the legs feel. No point in injuring myself this early. plus I may be doing Sun. run on Sat. due to weather forecast here.
Comments
282/196 = 1.45 instead of the more normal 1.2...so I am targeting a higher FTP assuming I would have been able to get it if I had regulated bette the first 5 mins of the test
But that's just my case. Next test will tell the truth though...
hope this helps
You aren't coming up short. If .96, .97, whatever, is tough, then you are still doing the appropriate work that will reap rewards. Don't compare your results to other peeps. Work hard and see how it shakes out for you.
BTW, I'm in your camp. .97 bout kills me. I'm not gonna wreck myself for .99 -1.01 (yeah, I did it this Monday, but that is a rarity for me). I'll just save that rage for the next FTP test.
Today was Thursday VO2 for me and came up way short on everything. No excuses but cards were stacked against me from the beginning (work/life yesterday, no sleep, MAYBE OVERSHOOTING MONDAY HURT ME TODAY(?, hint!)). So, did the best I could, got a good sweat in. Moving on.
Good luck to all!
I think I just McGuivered a workaround for now. The plan is to get it done tomorrow am.
Hope you get that back up quick.
Just a quick heads up that I have some personal stuff to take care of (all good) so will be offline from EN for a couple of months. I will still be following OS and will check in after the first of the year.
Keep on the gas.
Peace out.
Stark
@ John- you will be missed!! Good luck with the rest of your outseason and i'll look forward to seeing you back in January!! Your enthuasism has been great, so thank you for that! Oh and Happy Holidays! (first time I said it for the season...seeing as you won't be on!)
VO2 wko done. hit all the intervals pretty easily after a tougher than usual standard EN w/u
definitely feeling the cumulative fatigue of the past 3 days. might try to get in the pool tmw night during my daughter's swim practice -- otherwise, will try to stay off my feet until the Saturday am cage fight!
good luck all -- looking forward as always to your posts
Better from the flu, last night without fever, went to ride. Only bike and swim this OS, getting rid of bilateral Achilles tendinosis.
25' WU, 7 x1.5' @ 1.21 IF, 9' @ .85, 5' CD
Have a nice day!
Tuesday: 2 x 12' as 1.03, 1.02
Thursday: 7 x 1.5' as 1.22, 1.22, 1.24, 1.23, 1.24, 1.22, 1.26
Keep on truckin' everyone.
Thursday is in the books!
Started with 10' warm up,then moved into MS. First two sets were too fast for me to maintain for the last five sets. Interesting data point is that the last five were pretty consistent!
Ended with 15' for a total time of 30' on the bike.
I am looking forward to the day off tomorrow. I recently found a Yin yoga program and will do that tomorrow.
Enjoy!
I've been doing triathlons for about 4 years and never liked rest days because I always wanted to work out more (I did always respect the training schedule and rested when necessary). This is the first time I look forward to rest days. Wow my legs are tired. But in a good way. Thursday workout is about to begin and then rest day!! I'm all about #workworks
http://app.strava.com/activities/96319521
WOW! is all I have to say about today's workout. This one really hit me hard. I could feel yesterday's mile repeats in every one of Today's intervals. During several of the intervals today, I had all I could do to keep the cranks turning. I got through them and decided not to run. I rode for 20 minutes at 86% instead. My calf is very happy I didn't run. Riding does not cause it to cramp the way running does.
-Foam roller (almost every day)
-Change shoes every 300 miles or so
-I always use calf compression sleeves every time I run (and use a menthol based cream on lower leg, like BioFreeze)
hope this helps, I know how these injuries/cramps are really annoying...
Gonzalo, Thank you for your advice. I do those things now. Sometimes, I think the cramping is diet related. I try to eat healthy, but my work does not always allow for healthy food or correct timing of meals. This week was particularly difficult where I did not eat dinner until after 8:00 pm. Also, my sleep this week has not been great. In addition, since most of the OS workouts are an hour or less, I usually only drink water. Today, I added a bottle of Infinit to my bike and it seemed to help.
Every time we push through a difficult period, we become stronger.
I really was talking to my legs to shut the f$%& up on the last 3 repeats but after you "step over" the this-fucking-hurts barrier it's somehow getting "easier" again?!?!? Does this sound somehow as it comes from a drug addicted?
Well anyhow - after downloading that stuff I'll now call myself Mr.Consistency:
These are the intervals avg-Power readings -> 360/361/363/361/365/363/364IF for all of them 1.2
Good night
7x1.5' intervals- goal power: 263 avg pwr: 261/262/265/265/269/268/290
I ramped up the last interval to see what I could hold for 90 seconds after the first 6 and was pleased to get 290w. Not sure
if that means anything, but it was fun to do!
@Stefan, You are a machine. I made it through the first 4 intervals above 1.2 but #5 & #6 was where my cage fight was toughest. I recovered a little and finished strong with #7 @ 1.21 & #8 @ 1.2. Rock on Mr. Consistency!
7 X 2'(2')@Z5 = (IF/Ave Pwr) 1.2/336, 1.23/343, 1.25/350, 1.27/355, 1.29/361, 1.22/341, 1.29/360 and then did 2 x 8'(2') @Z3 = .93/259, .92/257
Did 40' of easy aqua-jogging to recover after work. Let's see how tomorrow's run focus does!
@Scott - I have two cups of cappucino with milk and sugar before I do these! My friend caffiene is very dear!
@Stefan and John - monster numbers! You motivate me on these Vo2Max sets! Rock'on!!
@John, yours are pretty monster numbers. That is great work!!
Thursday intervals done. Low 1.14 high 1.16. Fairly consistent. The 80%-85% seemed to drag on quite a bit. I think I will make it through the entire Breaking Bad series this Outseason. It does cause the occasional spike in wattage. Walking Dead did that last Outseason as well.
Then 20' @ .826IF. Total of 12 miles in 53mins @ .896IF. Feelin pretty good!
I'm on the Run Focus plan so I should be doing 3 x 1 again tomorrow, but I'm going to see how the legs feel. No point in injuring myself this early. plus I may be doing Sun. run on Sat. due to weather forecast here.