Wasn't feeling a run, so hopped on the trainer again. A little bit better than yesterday (it could have had something to do with the wife saying, "Try to not cut it short today." I dialed up Sufferfest's Angels, 10 minutes of over/unders and 3x8 minute intervals. I started off moderate and ramped up each interval, rolling with 0.83, 0.91 and 1.06. Feeling a bit better now. Still not going to test next week (still coughing up a lot right now), but in a better mental place.
Hey Team, I have been using Trainerroad for a few weeks but have not done a team EN test on the site. Should I use the OS FTP test workout or the 2014 test heart rate 40 min workout? I am a heart rate athlete but I am using the virtual power through trainerroad so which one should I use? Thanks
Ralph, if it were me, I'd use the Trainer Road OS test (power) but still wear/record your heart rate data. Power (real or virtual) is a 'powerful' metric (pun intended). We've still got ~6 more weeks of OS workouts that I assume you can track/target using the TR's virtual power. To me, its a no brainer (full disclosure, I don't use TR, I have a power tap).
@Stefan - that is an awesome improvement! So, did you do exactly what the OS plan had for you, or did you do extra? Kim posted on another thread that when athletes in the OS really do well, they share something they did or did not do so we can learn from it.
@Ralph - good to see you in the OS! Got your bike seat all set now?
@Joe, I have granny all tuned up now. I have been working with Todd on my bike fit and the ISM saddle has cured all of the pain except that in my thighs after I ride. In fact since my behind doesn't hurt as much, it seems like my legs hurt more.
Been doing the OS but just not on the forums. Glad to be back. We will see the tale of the test tomorrow.
@Stefan - that is an awesome improvement! So, did you do exactly what the OS plan had for you, or did you do extra? Kim posted on another thread that when athletes in the OS really do well, they share something they did or did not do so we can learn from it.
No I didn't do ANY extra work this OS so far ... and by that I mean really nothing extra than the MS but I tried to always hit my intervals at the upper level of the allowed range. So my target for Z4 was always 100% and not 95%!
I should mention here that I followed the run-focus hack for the last 3-4 weeks now and that's really a HUGE difference having 3 hard runs a week and only one day off compared to the default plan!
For that reason I also decided to NOT DO any extra long rides on Saturday - just MS and done!
Comments
No internet yesterday
2014 OS Week 7 Saturday Intermediate Bike
Split
Time
Avg HR
Max HR
Cad
NP
AP
IF
1
0:12:00
128
135
87
193
195
0.65
Warm up
2
0:12:00
151
159
85
285
285
0.96
Interval Goal 95-100%
1
3
0:04:05
127
158
87
137
60
0.46
4
0:12:00
153
162
82
286
287
0.96
Interval Goal 95-100%
2
5
0:03:59
143
162
91
187
175
0.63
6
0:07:00
155
160
74
290
292
0.98
Interval Goal 95-100%
3
7
0:04:59
141
159
87
192
186
0.65
8
0:20:00
150
156
84
264
264
0.89
Interval Goal 80-85%
4
9
0:05:01
142
156
90
210
204
0.71
Cool Down
Summary
1:21:05
145
162
84
256
239
0.86
Good luck everyone!
I have been using Trainerroad for a few weeks but have not done a team EN test on the site.
Should I use the OS FTP test workout or the 2014 test heart rate 40 min workout?
I am a heart rate athlete but I am using the virtual power through trainerroad so which one should I use?
Thanks
Either way, good luck with your test!
@Ralph - good to see you in the OS! Got your bike seat all set now?
I have granny all tuned up now. I have been working with Todd on my bike fit and the ISM saddle has cured all of the pain except that in my thighs after I ride. In fact since my behind doesn't hurt as much, it seems like my legs hurt more.
Been doing the OS but just not on the forums. Glad to be back.
We will see the tale of the test tomorrow.
No I didn't do ANY extra work this OS so far ... and by that I mean really nothing extra than the MS but I tried to always hit my intervals at the upper level of the allowed range. So my target for Z4 was always 100% and not 95%!
I should mention here that I followed the run-focus hack for the last 3-4 weeks now and that's really a HUGE difference having 3 hard runs a week and only one day off compared to the default plan!
For that reason I also decided to NOT DO any extra long rides on Saturday - just MS and done!
@Stefan - WHOA! Great job, very impressive!!