@ Ray - If I'm reading the table from your ride today it looks like your Vo2 was 351 not the 332 you reported in your summary table. Don't short change yourself. (or are you just cooking the numbers to lull your AG opponents into complacency?)
@ Brenda, I agree, that workout was tough. I remember it like it was last week.
@ Larry, two time trials in one day. That's taking it on. Where is this pub? It sounds like fun.
No bike for me since I did my end of the OS HM run today. I did PR by almost 4 minutes, came in 41/500 overall, and 5th in my age group (50-59). I would have been first in my AG if it had been 55-59. I filed a better report on the NOS week 13 run thread if you're interested. I have today's bike scheduled for tomorrow. But I'm a little sore right now so I may just go out for a recovery ride tomorrow. We'll see what tomorrow brings.
@ Mark : Congratulations on the PR ! Another proof that work works ! 4 minutes is a lot . I also think I am going to implement the Jelly Bellies bowl near the bike ! @ Ray : like everyone commented ... huge numbers ! you took on King Kong...not any gorilla !
I did the bike this morning , 1hr 15 mins so just MS + WU and short CD. Wanted to add some more but had to take my son to swim meet (that in the end worked very well because I ended up doing today's run in the Indoor Track (7 inches of snow here since this morning and still falling...)
Back to the bike...Intervals below, started very well and got tougher as I went but all hit 0.97 and above. Target 2x20' + 1x12 @95-100% of 231W FTP
Int#1 20 min @ 231W NP =1.00 Int#2 20 min @ 227W NP =0.98 Int#3 12 min @ 223W NP =0.97
After traveling and being sick, I got my first bike of the week in today. It was a bit of a struggle but made it through 90 minutes. 0.95, 0.92, 0.96. Could have been better but given the week I had I will not complain too much. Followed it up with the Z1 45' run.
Made it through Sat ride and run this morning AM. 2x20' pretty steady averaging 175W at 144 HR. TrainerRoad worked w/o dropping out, so I was able to get some power info. I am very anxious to see how testing goes next week, as I botched the last one.
Great work everybody. I have been quiet the last 2 weeks due to a lot of travelling for my job. Nonetheless I have done (most) of the prescribed trainings I even had the chance to run up snowy mountains near midnight during one of my trips.
Here my Sat training (indoors):
Interval 1: 20 mins 0.99 Interval 2: 20 mins 1.00 Interval 3: 5 mins 1.01
Am pretty happy with this and looking forward to next weeks testing Have a great weekend, everybody
Hey everyone....been absent from the forum....real world work has just been piling on over the last few weeks....and while I have been maintinaing my Work Works OS Workouts....my "social boarding" time has been limited....I have been lurking here and of course on Strava and the work, results, performance by everyone is inspiring, fantastic...
Yesterday was a good 2hr. Sufferfest (ISLAGIATT)...which covered 1x15/2x20/1x8....which went great for me....I tried this workout about a month ago and couldn't complete....and no way I could have done this last year....so pretty pleased with OS results so far....we'll see wat the final test delivers....
Did Saturday ride this morning. The last few minutes of the second & third intervals were not easy. Feeling some fatigue from overachieving the last few weeks. Also did 30 minute run/jog @ EZ pace.
Started Saturday's ride this morning, and just couldn't hack it. This relentless cold and wind has really begun to take a toll on my mojo - its gotten to the point where I'm beginning to think that we'll never see spring, much less be able to ride outside again. Somebody tell me that it will be warmer here one day, and that this isn't permanent.
So I made it through yesterday's ride but I noticed that when I get about half way through a long interval (20 min or so) that I have difficulty keeping my cadence at 90 and I can pull more wattage if I shift a gear up and lower my cadence.
Should I be trying to maintain the higher cadence or does it matter?
@Mark M. - Nice FTP bump and 4min PR! That's what i'd call an awesome weekend.
@Ray - Way to go, man! Nice improvement. And by the way a HR of 187 at age 56 is just crazy! It shows you just how inaccurate 220 - age can be.
Lots of good stuff going on in the November OS! Everyone is getting after it and based on the results so far, i think we are going to see some awesome results next week. This weekend i spent Saturday in the mountains snowboarding and ended up doing saturdays bike WKO earlier today and then followed it up with a 45min run @ Z1/Z2. It felt good to punch that gorilla in the face. I'm already thinking about my bike test and i really like Ray's advice for how to pace it. Rest up all. We've got one more week of hard work ahead of us. No letting up now!
So I made it through yesterday's ride but I noticed that when I get about half way through a long interval (20 min or so) that I have difficulty keeping my cadence at 90 and I can pull more wattage if I shift a gear up and lower my cadence.
Should I be trying to maintain the higher cadence or does it matter?
@Ralph - nope, in the OS it doesn't matter. Pull more watts and after the OS, you can get back the cadence. This comes up every so often and it is in a thread or wiki somewhere.
@ Ralph. I would try to maintain the higher cadence for a long as you can but I know it's difficult in those long intervals. I like to keep my cadence at 90 or above, but I find it slows down as the workout progresses. I will sometimes drop into a higher gear and push harder for a while then pop back down and hit a higher cadence for a while. I think the bottom line is to do whatever you can to hit the numbers and work on cadence over time. For instance, you could try to hold the higher cadence for 30-60 seconds longer each time. I did a plan last year that had some wicked high cadence workouts. In those you would soon up and try to hold your cadence as high as possible. The goal was to go for 15 minutes at higher than 116 rpm. I would do those on a flat course with a low heat but they were still fairly strenuous. The good thing was that when I finished the 15 minutes holding a 95-100 rpm cadence felt really easy.
Absolutely what MM says!!!!! Muscle memory is a good but can be a bad thing. I guess I am a contra to the EN way on this topic but I train the way I ride. Mashing gears is a tough habit to break and will make the issue even worse as you tire. Talk about a terrible run afterwards! Yikes. Just my opinion though.
Comments
@ Ray - If I'm reading the table from your ride today it looks like your Vo2 was 351 not the 332 you reported in your summary table. Don't short change yourself. (or are you just cooking the numbers to lull your AG opponents into complacency?)
@ Brenda, I agree, that workout was tough. I remember it like it was last week.
@ Larry, two time trials in one day. That's taking it on. Where is this pub? It sounds like fun.
No bike for me since I did my end of the OS HM run today. I did PR by almost 4 minutes, came in 41/500 overall, and 5th in my age group (50-59). I would have been first in my AG if it had been 55-59. I filed a better report on the NOS week 13 run thread if you're interested. I have today's bike scheduled for tomorrow. But I'm a little sore right now so I may just go out for a recovery ride tomorrow. We'll see what tomorrow brings.
@MM You are right I messed up I kept thinking when I wrote it that cant be that low a percent that is why i mentioned it. I fixed it thanks MM
@ Ray : like everyone commented ... huge numbers ! you took on King Kong...not any gorilla !
I did the bike this morning , 1hr 15 mins so just MS + WU and short CD. Wanted to add some more but had to take my son to swim meet (that in the end worked very well because I ended up doing today's run in the Indoor Track (7 inches of snow here since this morning and still falling...)
Back to the bike...Intervals below, started very well and got tougher as I went but all hit 0.97 and above. Target 2x20' + 1x12 @95-100% of 231W FTP
Int#1 20 min @ 231W NP =1.00
Int#2 20 min @ 227W NP =0.98
Int#3 12 min @ 223W NP =0.97
http://connect.garmin.com/activity/435414654
20 min at 0.98 cadence 92
20 min at 0.96 cadence 87
5 min at 1.05 cadence 85
http://www.trainerroad.com/cycling/rides/659255-2014-OS-Wk13-Sat-INT
that second 20 min interval was hard but we got through it.
Test week coming.
Everyone rest up.
I have been quiet the last 2 weeks due to a lot of travelling for my job. Nonetheless I have done (most) of the prescribed trainings
I even had the chance to run up snowy mountains near midnight during one of my trips.
Here my Sat training (indoors):
Interval 1: 20 mins 0.99
Interval 2: 20 mins 1.00
Interval 3: 5 mins 1.01
Am pretty happy with this and looking forward to next weeks testing
Have a great weekend, everybody
Hey everyone....been absent from the forum....real world work has just been piling on over the last few weeks....and while I have been maintinaing my Work Works OS Workouts....my "social boarding" time has been limited....I have been lurking here and of course on Strava and the work, results, performance by everyone is inspiring, fantastic...
Yesterday was a good 2hr. Sufferfest (ISLAGIATT)...which covered 1x15/2x20/1x8....which went great for me....I tried this workout about a month ago and couldn't complete....and no way I could have done this last year....so pretty pleased with OS results so far....we'll see wat the final test delivers....
Cheers all!
Did Saturday ride this morning. The last few minutes of the second & third intervals were not easy. Feeling some fatigue from overachieving the last few weeks. Also did 30 minute run/jog @ EZ pace.
So I made it through yesterday's ride but I noticed that when I get about half way through a long interval (20 min or so) that I have difficulty keeping my cadence at 90 and I can pull more wattage if I shift a gear up and lower my cadence.
Should I be trying to maintain the higher cadence or does it matter?
@Mark M. - Nice FTP bump and 4min PR! That's what i'd call an awesome weekend.
@Ray - Way to go, man! Nice improvement. And by the way a HR of 187 at age 56 is just crazy! It shows you just how inaccurate 220 - age can be.
Lots of good stuff going on in the November OS! Everyone is getting after it and based on the results so far, i think we are going to see some awesome results next week. This weekend i spent Saturday in the mountains snowboarding and ended up doing saturdays bike WKO earlier today and then followed it up with a 45min run @ Z1/Z2. It felt good to punch that gorilla in the face
. I'm already thinking about my bike test and i really like Ray's advice for how to pace it. Rest up all. We've got one more week of hard work ahead of us. No letting up now!
20min @ 1.04
20min @ 1.02
5min @ 1.01
ABP @ .85
Overall .92
http://www.trainerroad.com/cycling/rides/667885
@ Ralph. I would try to maintain the higher cadence for a long as you can but I know it's difficult in those long intervals. I like to keep my cadence at 90 or above, but I find it slows down as the workout progresses. I will sometimes drop into a higher gear and push harder for a while then pop back down and hit a higher cadence for a while. I think the bottom line is to do whatever you can to hit the numbers and work on cadence over time. For instance, you could try to hold the higher cadence for 30-60 seconds longer each time. I did a plan last year that had some wicked high cadence workouts. In those you would soon up and try to hold your cadence as high as possible. The goal was to go for 15 minutes at higher than 116 rpm. I would do those on a flat course with a low heat but they were still fairly strenuous. The good thing was that when I finished the 15 minutes holding a 95-100 rpm cadence felt really easy.
Absolutely what MM says!!!!! Muscle memory is a good but can be a bad thing. I guess I am a contra to the EN way on this topic but I train the way I ride. Mashing gears is a tough habit to break and will make the issue even worse as you tire. Talk about a terrible run afterwards! Yikes. Just my opinion though.
Just didn't wnat to make any more bad habits than I have to.
Time kJ(Cal) TSS NP Power Target Watt/Kg Heart Cadence
Workout 01:05:00 374 76 113 107 105 1.6 0 78
Threshold 1 00:08:00 62 13 129 130 127 1.95 0 79
Threshold 2 00:08:00 62 13 128 129 127 1.93 0 90
Threshold 3 00:08:00 62 13 128 129 127 1.93 0 90
Sweet Spot 1 00:10:00 66 12 110 111 108 1.66 0 82
T!: 1.02
T2: 1.02
T3: 1.02
SS: 1.03
I focused on keeping my cadence consistent, at 90 rpm, and it helped. I feel like I had a small breakthrough today!