Questions re: changes to OS vo2 bike sets
Noticed that in the INT, the default interval switched from 1' to 1.5' minutes. So if we do 6 x 1.5 (1.5), that's 9 min. Is there a training difference between that and 1' ON and one OFF for 9 minutes? (The reason being that last year, I used the Sufferfest's revolver to pretty good effect as I built up to finishing the whole thing.) Or is the idea to build up to 4x4 or 5x4 rather than 16x1? Just curious.
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I have done Vo2 workouts from 30"/30" to 2'/2'. The longer intervals definitely tax my system more (harder workout) given the same amount of work time. I always try to work up to longer intervals, but never beyond 2-2.5' I just can't handle the work load and get in the next day workout. The advance plan has 2' segments for a reason, helping boost your fitness. You don't want to blow up and not get in all the intervals.
How was your Vo2 5' test and your FTP test?
Gordon
Chris,
I also found this in the OS best practices document in the wiki:
"The VO2 work feels really easy compared to the Z4/FTP work, can I do more?
VO2 is an integral component of the OS phase of your training plan. That said, it is not the sole focus of that segment of your plan, or of any part of your season. The goal even during this VO2 phase is to have you continue to improve your threshold. As such do the work that is listed within your training plan but do not exceed the time listed for that VO2 work. If you have extra energy or time on the trainer, simply extend your ride by pushing 85% of threshold power or riding in Zone Three."
Gordon
The training effect depends on where you are starting from. For some of us, 30 sec intervals is long enough to trigger improvements. For others, it may be 2-2.5 minutes. But doing 4 or 5 min intervals wouldn't make sense, as VO2 is supposed to represent what one can do for ONE interval all out for five minutes.
@ Gordon--
A spectacular failure. I will either retest tonight, or just guesstimate the intervals.
I've been training w/power for a few years, so I know what FTP is supposed to feel like, and I may try to just wing a ballpark based on what I know my LTHR is combined with a good sense of RPE and the power numbers. But I am out of shape at the moment--clearly. Got 10 min into the twenty and exploded. Still, though, my legs feel a little stronger today than they did on Tuesday. (Drip, drip, drip).
Chris,
In the past before the 5' / 20' test we used 1.2X your FTP for VO2 intervals. This maybe a good place to start. If your ceiling (FTP) is closing in on your Roof (Vo2) then 1.2 might be pretty hard and you will know it as you get deeper in to the 6X1.5. If you've got a good idea of your FTP then this could help.
The Vo2 workouts are tough and make sure you are not extimating you FTP too high and thus pusing up Vo2 workouts. This is a recipe for needing down time a few weeks in to the OS. If you are not confident about your FPT estimate then I'd consider a retest.
Gordon
last night's effort went well--6x1.5 at 1.2-1.23 IF, so I think the numbers were right. Held power, and negative split the intervals. Breathing hard and slightly lightheaded after the last one. Backing out of those numbers (all ints were in a 7w range), I'd put FTP at about 185-190, deduct 5 percent and try 2x20 (or 12, or whatever) at 180 or better--see how that goes. The weekend calls for a 2x12, plus tempo work.
@ Al-Intervals at 234. If that's true, 100 percent FTP = approx 185. My doubts come from the fact that I get a fair amount of anaerobic power on shorter efforts. (And I'm consoling myself that outdoors, FTP tends to be ten percent higher).