That's absolutely true! I would for sure not have finished some of these brutal workouts without knowing I have to post my failure here
That's actually a good point right now to drop the idea of having some kind of "GetFaster after NOS" group ... I know many of us will drop into the same plan(s) after that here so lets combine mental powers to a group? Most of us will have to load GetFaster plan directly after NOS or have a 2 week swim-camp before the GF. I'm in for the second
Amazing job all - amazing numbers Ray and way to kick it in Dawn.
Stefan - I think I'm doing swim camp and then Get Faster before HIM plan - I am an awful swimmer, so I hope the R&R my legs are supposed to get during the swim camp happens.
This is my first time on EN and an OS - I like seeing all the posts. It's great having the European squad kick start the day so there is no getting out of the workouts without guilt.
Hit my 6 x 0.25s today on snow covered roads in NH, but my recovery was not efficient - had to slow to a walk on a couple of sets for 30-45 secs to drop the HR.
I asked Coach P a while ago about thhe post OS plan and if doing more focused work to increase speed and power. He said the Swim Camp was a very beneficial period. Also, since you are not doing the number of high intesity bike and run workouts, your body is able to absorbe the work we did over the OS. I looked over the swim camp and although the number of WKO's are fewer there are still Zone 4/5 run and bike WKO's.
I would also love to join a get faster group after the OS. I am not doing swim camp, but will go into a get faster with a marathon hack. My wife and I are running the Shamrock in VA Beach in March.
Good idea for NOS Graduates going into Swim Camp then GF. U was thinking about doing the Tour of Sufferlandria in place of week 14 but have decided against it, since my run is the crappiest so doesn't make sense to do bike focus 9 days. Anyway, I will likely do the swim camp, minus the swimming. (I won't start swimming til maybe March. So call it Swimless Camp for me....
@Ray, I am in the adv program. I went over my previous bike workouts and they all match up on the EN interval time lines. So quizical ?? on what's going on.
As the NOS does wind up yes we all go into differ directions. For myself the "Get Faster"(I only hope) program will be loaded up and yes it is a great idea to start out a new thread to be accountable but we do go off in many directions.
nope, still only 18, even after an upgrade to the latest TR beta and a refresh of the workout library. perhaps he didn't publish the workout to TR? - I will let Coach Patrick know about this.
As for creating a Swim Focus or Get Faster Group. Sorry folks. We are trying to get away from the 500 or more groups that we had before we upgraded our website last year. What I can suggest is that someone volunteers to be a Captain of each group and posts a weekly thread for us to share in. Since the majority of us that are going to be doing the swim focus or get fast plan are coming out of NOS, we can keep it in here.
All you have to do is come into the NOS, create Week 1 Swim Focus Thread or Week 1 Get Faster Thread and then we can post away.
Lot's of good stuff going on out there. Way to get after it everyone! I flip flopped the saturday/sunday wko's because of my weekend schedule. I read the previous posts about the intervals being off on the Int. plan so i loaded up the adv. plan. I think i peaked too soon and i could feel myself fading during the bcd half of the second interval and on the third interval, but i managed to get it done.
I'm also dropping into the swim focus and then GF. I think it would be great to stay connected. The accountability has really helped me push during those dark times when it would be easy dial back the effort. Also, it was really helpful to hear how we all struggled to hit our new FTP numbers after the mid-way test. I thought it was me, but it was motivating to read the posts and to understand from everyone these new numbers were supposed to be hard. Count me in!!
Way to go Ray. I am headed into the swim camp for at least a week. Then into the run or bike focus. I haven't decided yet. I have to figure what will pay more.
I'm in week 13 and the bike WKO for yesterday was a 2X20 and 1X5 at FTP. I went XC skiing yesterday so I did the bike today. It wasn't raining here and so I decided to take the bike out on the road instead of the trainer. Let me tell you, it's a lot easier doing these workouts on the road than on a trainer, at least it seems like it. My heart rate and RPE was the same as on the trainer, but mentally it was easier to get through it. Oh, and I got some unexpected practice changing a flat tire.
Here are the numbers:
1 - 0.976/VI 1.00
2 - 0.985/ VI 1.00
3 - 0.988/VI 0.99
Since I was still 10 miles from home I added 27 minutes of 0.80 work after the recovery interval.
@Mark, totally agree on easier training outside. I do almost all of my training outside. Couple of weeks ago wanted to be home so I threw the bike on the trainer for one of the Saturday workouts. What a misery! I don't know how you guys can retreat into your pain caves and do these wko's. Even when it's freezing (for norcal), it's still better outside. Hasn't hurt that we've had a super dry winter so far. Hoping for some rain and snow up in Tahoe, but doesn't look like we're going to get it .
@Bryan, yeah, it's been pretty dry up here in WA as well but for the shorter rides I still find it easier to get on the trainer especially with the short days. My wife and I have a trip planned to go to Oceanside in March and do a week bike focus. That should be fun. We're both doing the Vineman on July so we'll need some long bike rides.
A day of recovery made all the difference in the world. I was going to do my Tues workout yesterday(I've got some days off at the end of the week and I wanted to get the work in early), but felt tired and under the weather a bit.
The result was a strong bike ride today. The main sets had an IF of 1.0 across the board and I added a SS of 12' at 85% at the end.
TR only had a hour workout for intermediate so but I actually remembered to use my Magellan to record it.
Week 13, as alluded a day off. Well time to get the bike on. Was feeling a little off before getting on the bike. So a cup of coffee and a snack was needed. In all: 15 min - 1.01 20 min - 1.01 15 min - 1.00 I will take it and run, had to work really hard to make this happen even with a day off, but it is done !
Comments
That's actually a good point right now to drop the idea of having some kind of "GetFaster after NOS" group ... I know many of us will drop into the same plan(s) after that here so lets combine mental powers to a group?
Most of us will have to load GetFaster plan directly after NOS or have a 2 week swim-camp before the GF. I'm in for the second
Stefan - I think I'm doing swim camp and then Get Faster before HIM plan - I am an awful swimmer, so I hope the R&R my legs are supposed to get during the swim camp happens.
This is my first time on EN and an OS - I like seeing all the posts. It's great having the European squad kick start the day so there is no getting out of the workouts without guilt.
Hit my 6 x 0.25s today on snow covered roads in NH, but my recovery was not efficient - had to slow to a walk on a couple of sets for 30-45 secs to drop the HR.
Most of run outside of intervals was Z1/Z2.
Go Pats!
Mike
I did the 2x20s this morning. Avg power: 208 for the first and 209 for the second.
@Ray, I am in the adv program. I went over my previous bike workouts and they all match up on the EN interval time lines. So quizical ?? on what's going on.
As the NOS does wind up yes we all go into differ directions. For myself the "Get Faster"(I only hope
) program will be loaded up and yes it is a great idea to start out a new thread to be accountable but we do go off in many directions.
As for creating a Swim Focus or Get Faster Group. Sorry folks. We are trying to get away from the 500 or more groups that we had before we upgraded our website last year. What I can suggest is that someone volunteers to be a Captain of each group and posts a weekly thread for us to share in. Since the majority of us that are going to be doing the swim focus or get fast plan are coming out of NOS, we can keep it in here.
All you have to do is come into the NOS, create Week 1 Swim Focus Thread or Week 1 Get Faster Thread and then we can post away.
How does that sound.
Lot's of good stuff going on out there. Way to get after it everyone! I flip flopped the saturday/sunday wko's because of my weekend schedule. I read the previous posts about the intervals being off on the Int. plan so i loaded up the adv. plan. I think i peaked too soon and i could feel myself fading during the bcd half of the second interval and on the third interval, but i managed to get it done.
20' @ 1.04 (256)
20' @ 1.03 (254)
10' @ 1 (246)
12' ABP @ .83 (205)
http://www.trainerroad.com/cycling/rides/640211
I'm also dropping into the swim focus and then GF. I think it would be great to stay connected. The accountability has really helped me push during those dark times when it would be easy dial back the effort. Also, it was really helpful to hear how we all struggled to hit our new FTP numbers after the mid-way test. I thought it was me, but it was motivating to read the posts and to understand from everyone these new numbers were supposed to be hard. Count me in!!
@Ray and Stefan - Thanks guys for your posts! I'm in with you for the Swim and then Get Faster.
I'm in week 13 and the bike WKO for yesterday was a 2X20 and 1X5 at FTP. I went XC skiing yesterday so I did the bike today. It wasn't raining here and so I decided to take the bike out on the road instead of the trainer. Let me tell you, it's a lot easier doing these workouts on the road than on a trainer, at least it seems like it. My heart rate and RPE was the same as on the trainer, but mentally it was easier to get through it. Oh, and I got some unexpected practice changing a flat tire.
Here are the numbers:
1 - 0.976/VI 1.00
2 - 0.985/ VI 1.00
3 - 0.988/VI 0.99
Since I was still 10 miles from home I added 27 minutes of 0.80 work after the recovery interval.
A day of recovery made all the difference in the world. I was going to do my Tues workout yesterday(I've got some days off at the end of the week and I wanted to get the work in early), but felt tired and under the weather a bit.
The result was a strong bike ride today. The main sets had an IF of 1.0 across the board and I added a SS of 12' at 85% at the end.
TR only had a hour workout for intermediate so but I actually remembered to use my Magellan to record it.
http://tpks.ws/VRZv
Its only about 10 degrees outside and hoping to get run in later today.
Mike
15 min - 1.01
20 min - 1.01
15 min - 1.00
I will take it and run, had to work really hard to make this happen even with a day off, but it is done !