Your VO2 power, 285 in your case, is what you want to shoot for during Z5 intervals (typically Thursdays during the 1st half of OS).
You want to multiply your 20' interval by 95% to get your FTP. If your FTP is 251, your zone 4 range is 95% - 100% of 251 or 238 - 251. This is the range you want to aim for during your Z4 work (typically Tuesdays and Saturdays)
Did the bike outside in the wind and the cold (well at least for us, Judson sent a bit of his cold air down here) it was so windy I had to peddle to go downhill for part of the warmup. It made hitting to FTP numbers easy on the way out and I was flying on the way back with the same numbers. I extended the warmup for a couple of minutes after the last stop light before I started the first interval and then did most of the recovery interval on the way out and then turned around and hit the second interval. I made it all the way back to the stop light just as the interval ended so it was 4+ minutes faster on the way back than on the way out! I hit the intervals at 1.02 and they did feel easy. So easy, that as I got to the stop light at the end of the second interval it turned green so I played race the lights for another 1.5 minutes and hit that at 0.99. I spun home in Z1 after that for another 13 minutes or so. I nixed the run so that I could be prepared for tomorrows run.
@ Jacklyn, Great job, those are impressive numbers.
@ Steve, vertigo sucks. I've been dealing with it off and on this year but luckily it's gone away for now.
Dropping into the OS a couple weeks late due to injury.
Woke up two days after my bike test in Week 1 (on the morning of what would have been my run test) to a swollen big toe. Toe didn't get better, so bailed on the run test and got an X-ray the following day. Turns out I had a fracture that had been there for awhile and may have been agitated by my bike test (and too-snug cycling shoes). Have taken the last two weeks to let it heal and it's almost 100% pain free.
Took a spin class this morning to wake up the legs and will ease into the bike sessions over the coming days. Going to take it easy on the run for a bit and will try to throw in some pool sessions to mix it up.
It's been awesome (and at the same time awful) to see all the great work being done and I'm happy to finally be able to participate and add to the team MOJO.
I swapped the Weds/Thurs workout this week for logistical reasons. Got in the VO2 sets over lunch today and I am happy to report that I felt like a "hero" across all of them!
Just checking in. Between work, travel, and life, it's been crazy but so far have been keeping up with all the priority bike and run sessions. It's not easy but I know that just means I'm doing it right. I've been able to hold prescribed watts and pace with little or no drop off in energy.
Great work everyone! It's awesome to see everyone's posts and feel the mojo.
x2 what Gordon said: having done this before a few times, be sure to stay within zones and definitely be sure to get enough rest. That's when you actually get stronger. Most importantly, it helps stave off fatigue which is critical as we move forward in the OS. There's still a long way to go. A long way....
I'm also dropping in late. Finished my second test today... My Garmin ate my first test. One hard reset later I'm back in business. My legs are now rubber, and it feels good to have it in the bag! Looking forward to getting to know some faces.
I did yesterday's wko on the trainer and it went fine. New zones are doable on the trainer, though I was concerned since I tested on the road.
This Saturday I am entered into my first ever cyclocross race. That will take the place of Saturday's normal workout for me. I am doing the beginner race which is 40 minutes of red line effort so I will get the work in. I am concerned about the impact tomorrow's VO2 session will have. If I can't get it done early in the day I will likely dial it down quite a bit. I am getting my old commuter bike converted to a 3 speed with one rear cog and three chain rings, so it is an experiment all round.
7 x 90 sec VO2 is tough , especially first thing in the morning, but suffered through it while watching some cyclocross. Going to do the run after work
7x1.5' VO2. Killer. Sorry legs. Going to do Saturday's ride tomorrow since I'm leaving town, and I think I'll be apologizing to my legs a whole lot more then...
Work has thrown the usual wrench in the machine for me. I didn't get the run intervals done yesterday. Finished work Tuesday night at 11:20 and planned to get the run done Wednesday morning before I went to work. I needed to be running by 7:00 a.m. to have enough time for the WKO and to get to work. That didn't happen. Didn't get home until 6:30. I didn't get the run in then either. I did have a cold and windy walk with my wife and that is a plus since I hadn't seen her awake since Sunday morning. Today, I rode 4 X 5' minute intervals. The intervals went very well:
I was cruzing along, on my 6th interval and then BAM! The computor decides to update itself. REALLY! Now I have to do it all over again later. I think i'm going to go knock wholes in my kitchen walls for awhile. THEN do it. The intervals programmed by TR felt pretty easy. My heart rate only got into the 120"s. Should I manually increase the power level? It had me set at 230 watts for z5. I think 260 would have been better.
Target was of course 2x 12' @ Z4, and 2x 15' @ Z3. Because of the route I chose, and that I had to wrap things up, I didn't quite match the workout. But I think I matched the intensity. I did my first Z4 on a looooong gradual hill and was easily able to do Z4 for 12'. I started my second Z4 at the base of another (conveniently 4' easy ride from the first), but I crested the top of it in 8'. Dang! Bad planning on my part!
I dropped down into a local crit circuit (you all may know it as the Rose Bowl), and was able to hammer out my 15' of Z3 dead on. But then I looked at my watch and realized I needed to get home. There's a major hill between the bowl and my place, but it's not 15' of hill. More like 10'. So instead of doing my second Z3, and feeling guilty that I shanked my first Z4, I decided to hammer out another Z4 on that climb.
@Jacklyn- if you got to the sixth interval, call it a day! Do not repeat! As for the power, these should feel really hard, like thank god it is only 90 seconds hard. Maybe not the first one but by the 4th, 5th, 6th... I looked back at your post on your test, and DANG GIRL that is some impressive power you are putting out! But it looks like your VO2 power is 285, so that is what you should be targetting during these VO2 intervals. You might not like them so much...
Sorry I disappeared for a week. Or was it more? Combination of a bout of depression, a crazy 10 days at work, and the giant production of the high school state swim meet for my daughter. I never knew what a production that would be...different than for boys!
Anyway, I've had to mix around my days, but I've been keeping up. Tuesday's bike: http://connect.garmin.com/modern/activity/632338211 2 x12: 244 and something a watt or two higher...I forgot to hit the lap button. :-)
Thursday's bike 7 x 2' (target 283): 283, 289, 291, 293, 293, 296, 297. This one was encouraging. It felt like just the right amount of "hard" but i was hitting them a few watts higher than I "should'. I think this is a little less "overachieving" and a little bit of getting back in shape. Hope so. http://connect.garmin.com/modern/activity/632544166
Hope to be better about this, but it's going to be another odd weekend due to another swim meet. Back to the club grind, but they are trying for another fast meet because it's just a week after the high school taper. I'm skeptical, but it's good for her to get in the longer events that they don't have in high school. (She's primarily a freestyler.)
@William, glad to have you back. Great work on those rides!
7 X 2 on the schedule today. I hit the first 5 and rode too hard. I had to break the last 2 intervals into 4 X 1. I'll try to be better about pacing next week. The Z3 stuff to finish out the hour was tough but I got through it.
Comments
Goal : 2x12' FTP + 10' @ 0.85
DONE at 1.03 / 1.02 and 0.88 after coming back from work
http://connect.garmin.com/activity/631417012
Now , will go out for run
Your VO2 power, 285 in your case, is what you want to shoot for during Z5 intervals (typically Thursdays during the 1st half of OS).
You want to multiply your 20' interval by 95% to get your FTP. If your FTP is 251, your zone 4 range is 95% - 100% of 251 or 238 - 251. This is the range you want to aim for during your Z4 work (typically Tuesdays and Saturdays)
@ Doug- Thank you. So I do my zones off of the vo2 not the ftp numbers? Their not that far apart.
I'm tired. Ran out of daylight so I think i'll finish today with Coach's core torture.
at the bottom of the page there is a link to a calculator to help determine your zones. If you have any more questions let us know.
2x10's
1 1.02
2 1.01
Remainder at .92
Overall- .90 IF, Avg HR 145, 1:03
10' - 1.01
10' - 1.01
12' - 0.86
We'll see how well I recover after only sleeping 4.5 hrs last night, though...
Did the bike outside in the wind and the cold (well at least for us, Judson sent a bit of his cold air down here) it was so windy I had to peddle to go downhill for part of the warmup. It made hitting to FTP numbers easy on the way out and I was flying on the way back with the same numbers. I extended the warmup for a couple of minutes after the last stop light before I started the first interval and then did most of the recovery interval on the way out and then turned around and hit the second interval. I made it all the way back to the stop light just as the interval ended so it was 4+ minutes faster on the way back than on the way out! I hit the intervals at 1.02 and they did feel easy. So easy, that as I got to the stop light at the end of the second interval it turned green so I played race the lights for another 1.5 minutes and hit that at 0.99. I spun home in Z1 after that for another 13 minutes or so. I nixed the run so that I could be prepared for tomorrows run.
@ Jacklyn, Great job, those are impressive numbers.
@ Steve, vertigo sucks. I've been dealing with it off and on this year but luckily it's gone away for now.
Woke up two days after my bike test in Week 1 (on the morning of what would have been my run test) to a swollen big toe. Toe didn't get better, so bailed on the run test and got an X-ray the following day. Turns out I had a fracture that had been there for awhile and may have been agitated by my bike test (and too-snug cycling shoes). Have taken the last two weeks to let it heal and it's almost 100% pain free.
Took a spin class this morning to wake up the legs and will ease into the bike sessions over the coming days. Going to take it easy on the run for a bit and will try to throw in some pool sessions to mix it up.
It's been awesome (and at the same time awful) to see all the great work being done and I'm happy to finally be able to participate and add to the team MOJO.
Hi all,
Just checking in. Between work, travel, and life, it's been crazy but so far have been keeping up with all the priority bike and run sessions. It's not easy but I know that just means I'm doing it right. I've been able to hold prescribed watts and pace with little or no drop off in energy.
Great work everyone! It's awesome to see everyone's posts and feel the mojo.
x2 what Gordon said: having done this before a few times, be sure to stay within zones and definitely be sure to get enough rest. That's when you actually get stronger. Most importantly, it helps stave off fatigue which is critical as we move forward in the OS. There's still a long way to go. A long way....
This Saturday I am entered into my first ever cyclocross race. That will take the place of Saturday's normal workout for me. I am doing the beginner race which is 40 minutes of red line effort so I will get the work in. I am concerned about the impact tomorrow's VO2 session will have. If I can't get it done early in the day I will likely dial it down quite a bit.
I am getting my old commuter bike converted to a 3 speed with one rear cog and three chain rings, so it is an experiment all round.
7 x 90 sec VO2 is tough , especially first thing in the morning, but suffered through it while watching some cyclocross. Going to do the run after work
with 20' at .84
Felt good today.
Many things could be said about the OS Vo2 sessions - The best I can muster is...Glad they are done
Bike was:
7 x 2' (2') @ 1.20, 1.20, 1.20, 1.20, 1.20, 1.20, 1.21
1 x15' @ .85 NP
http://connect.garmin.com/activity/632265283
Followed immediately with 28' run on the TM @ z2
Still improving on the 7x1.5' @z5. Last week's avg was 299w with highest 312w for 6x1.5'.
This morning: 305 1.18, 310 1.20, 306 1.19, 307 1.19, 314 1.22, 315 1.22, 321 1.24 (avg's 311w, IF: 1.20)
No issues, felt good, seeing the effect of proper rest on Monday, results below
1) 282 (1.22)
2) 283 (1.22)
3) 286 (1.23)
4) 286 (1.23)
5) 286 (1.23)
6) 283 (1.22)
7) 281 (1.21)
8) 205W (0.88)
Link -- > http://connect.garmin.com/activity/632306842
Will run for the hills later today
Work has thrown the usual wrench in the machine for me. I didn't get the run intervals done yesterday. Finished work Tuesday night at 11:20 and planned to get the run done Wednesday morning before I went to work. I needed to be running by 7:00 a.m. to have enough time for the WKO and to get to work. That didn't happen. Didn't get home until 6:30. I didn't get the run in then either. I did have a cold and windy walk with my wife and that is a plus since I hadn't seen her awake since Sunday morning. Today, I rode 4 X 5' minute intervals. The intervals went very well:
5' @ 286W 1.14 IF
5' @ 287W 1.15 IF
5' @ 281W 1.13 IF
5' @ 281W 1.13 IF
2' @ 314W 1.26 IF
2' @ 303W 1.21 IF
I was cruzing along, on my 6th interval and then BAM! The computor decides to update itself. REALLY! Now I have to do it all over again later. I think i'm going to go knock wholes in my kitchen walls for awhile. THEN do it. The intervals programmed by TR felt pretty easy. My heart rate only got into the 120"s. Should I manually increase the power level? It had me set at 230 watts for z5. I think 260 would have been better.
Target was of course 2x 12' @ Z4, and 2x 15' @ Z3. Because of the route I chose, and that I had to wrap things up, I didn't quite match the workout. But I think I matched the intensity. I did my first Z4 on a looooong gradual hill and was easily able to do Z4 for 12'. I started my second Z4 at the base of another (conveniently 4' easy ride from the first), but I crested the top of it in 8'. Dang! Bad planning on my part!
I dropped down into a local crit circuit (you all may know it as the Rose Bowl), and was able to hammer out my 15' of Z3 dead on. But then I looked at my watch and realized I needed to get home. There's a major hill between the bowl and my place, but it's not 15' of hill. More like 10'. So instead of doing my second Z3, and feeling guilty that I shanked my first Z4, I decided to hammer out another Z4 on that climb.
Not exactly the plan, but it sure hurt good!
Here's the ride: http://www.strava.com/activities/218933353
(BTW, if anyone wants to shoot me a follow on Strava, feel free. I'll reciprocate).
7x 1.5' Z5 (110-120%) - killer!
1.21, 1.22, 1.19, 1.20, 1.20, 1.17, 1.19
7.5' Z3 - IF 0.83
Ran 27' at work today at 8:27/mi w/ strides which is just a few ticks faster than Z1 (8:58)
Anyway, I've had to mix around my days, but I've been keeping up.
Tuesday's bike: http://connect.garmin.com/modern/activity/632338211 2 x12: 244 and something a watt or two higher...I forgot to hit the lap button. :-)
Thursday's bike 7 x 2' (target 283): 283, 289, 291, 293, 293, 296, 297. This one was encouraging. It felt like just the right amount of "hard" but i was hitting them a few watts higher than I "should'. I think this is a little less "overachieving" and a little bit of getting back in shape. Hope so.
http://connect.garmin.com/modern/activity/632544166
Hope to be better about this, but it's going to be another odd weekend due to another swim meet. Back to the club grind, but they are trying for another fast meet because it's just a week after the high school taper. I'm skeptical, but it's good for her to get in the longer events that they don't have in high school. (She's primarily a freestyler.)
7x1 VO2 max is done. I met all my goals and felt good.
@William, glad to have you back. Great work on those rides!
7 X 2 on the schedule today. I hit the first 5 and rode too hard. I had to break the last 2 intervals into 4 X 1. I'll try to be better about pacing next week. The Z3 stuff to finish out the hour was tough but I got through it.
http://www.strava.com/activities/218976257