Great work everyone. Seems like newer folks are starting to feel the accumulation of the wko as they build onto the previous days/weeks. Listen to your body, it will get worse as we dig deeper into the OS.
Got the Sat ride/run in the pain cave.
Bike total 1:17 @ 172w - IF 0.886
2 x 12' @ 194w, 195w - IF 1.001, 1.003 2 x 15' @ 171w, 170w - IF 0.88, 0.876
Saturday ride done. The Friday rest helps quite a bit and I always try to push a little bit harder during this workout, mission accomplished. 2 X 12 @ Z4, 2 X 20 @ Z3. The last 5 minutes of that 2nd Z3 interval got hard. Resting up and will hit the run a little bit later. Great work today everybody!
Got up early enough for the bike, but had to delay the run until Grade 7 Volleyball Championships were done in the afternoon. Bike was good - 2 x 10 min IF's 1.02, 1.02 and 2 x 15 min IF's of .9,.9 definitely fried my legs. The following run in the afternoon was not done at pace, but I found a lake just frozen so that I could see to the bottom. I am off to skate and chase fish after the run tomorrow!
Got the ride in after lunch and outside since it was clear but cold. The ride went well and I got the 2X10s at 1.00 exactly. I hit the 2X15s at 0.85 and 0.84 then had about 15 minutes of Z1 to get back home. I took in a few calories, changed clothes and took off on the run which went well too.
Bit bummed - swapped my weekend wkos so went into the pain cave (basement) today to do my ride. Part way through it started smelling like a wood fire (which we don't have), couldn't pin point it at first but eventually realized the clothes dryer was over heating somehow so had to shut it down. Too cold and late to get outside to finish it up, so going to end up with a little extra R&R before Tuesday's session.
One question I had to see what you guys think. In Season....outside on long rides and in races I typically keep the cadence in the high 80's low 90's. During the OS on these FTP and 120% intervals, I have been trying to keep the cadence in the mid 60's and still hit all my numbers. So far so good.
Am I doing the right thing? I always assumed that the higher cadence was for building endurance and to save the legs for the run, and since the OS is for building strength I kinda assumed this is what I should be doing.....then I figured I would check in.
@John - this has come up before and Rich has said, "don't worry about the RPM in the OS. There is plenty of time later in race prep to focus on RPM". So, if you are making your targets with mid 60's, no worries.
Only caution is that later on if you really start to "over-achieve", you might have some knee/quad issues that could not only affect your biking, but show up on the run. If that starts to happen, like it did for me last year, back-off and do the Z3 in the SCR and you'll recover better for the run.
@ John I think Joe covered it. For me I don't think I'd be doing low cadence work for every session but as mentioned I don't worry about it too much in the OS. I'm typically in the 80-100 range though, never really delving in to the 60's too much.
@John - Joe already covered almost everything! I typically increase rpm when working out at or above FTP (I don't force myself to do so - it's an automatic reaction of my body) I just wanted to point out here that if you are not using a PowerMeter but "virtual power" your trainer may not be able to produce the correct resistance when going below a certain cadence level!! Typically after 400W and beyond you have to have at least 75rpm or more to get accurate resistance on most trainers!
Comments
Got the Sat ride/run in the pain cave.
Bike total 1:17 @ 172w - IF 0.886
2 x 12' @ 194w, 195w - IF 1.001, 1.003
2 x 15' @ 171w, 170w - IF 0.88, 0.876
Bricked the run 50' @ Z2
10' @ 8:34
16' @ 8;03
24' @ 7:47
No issues (unlike last Sat), resting on Fri works!
Goal : 75min : 2x12' FTP + 2x15' 0.85FTP
Done at 237W (1.02) / 236W (1.02)
and then 200W (.86) / 201W (.87)
link--> http://connect.garmin.com/activity/633600607
One question I had to see what you guys think. In Season....outside on long rides and in races I typically keep the cadence in the high 80's low 90's. During the OS on these FTP and 120% intervals, I have been trying to keep the cadence in the mid 60's and still hit all my numbers. So far so good.
Am I doing the right thing? I always assumed that the higher cadence was for building endurance and to save the legs for the run, and since the OS is for building strength I kinda assumed this is what I should be doing.....then I figured I would check in.
Thanks and Keep up the hard work everyone.
Only caution is that later on if you really start to "over-achieve", you might have some knee/quad issues that could not only affect your biking, but show up on the run. If that starts to happen, like it did for me last year, back-off and do the Z3 in the SCR and you'll recover better for the run.
I just wanted to point out here that if you are not using a PowerMeter but "virtual power" your trainer may not be able to produce the correct resistance when going below a certain cadence level!! Typically after 400W and beyond you have to have at least 75rpm or more to get accurate resistance on most trainers!