Home› Coaching Forum 🧢

B-Freck's small world (AKA Bec's Micro)

CountingStarsCountingStars
in Coaching Forum 🧢

This biking newbie is having troubles sticking a Z4 for 8 minutes.  Earlier this week I made it 5.5 on the first interval, then about 3.  On the fly, I altered it to 1' on, 1' easy for the remainder of that particular workout.  

Today I rolled with 2' Z4, with 1' Z1 between.  Trying to get the same "exposure time" at Z4 pace.

Just wanting to make sure I'm taking this in the right direction.  I am going with HR training; also having a hard time getting all the way up to Z4 the first... 75% of reps or so. (Still was true on the 5' and 3.5' attempts.)  I'm writing that off to my being a bike newbie... my legs are still wondering about this foreign land I'm trying to lead them through. 

Am I altering this in the correct way?  Thanks!

Comments

  • Coach PatrickCoach Patrick
    B to tha Frec - Yeah, HR peeps have trouble with indoor intervals, as the power / effort required to get HR up to Z4 is more like Z9....but when your HR finally gets there you have no more mojo to keep it up. So...I recommend that you look at speed for your Z4 benchmark. If it's normally 18.5 (making that up) when you are in Z4...then hit that...guaranteed your HR will get there...but not until 50% of your 8' interval..and you can suck it up for the second half.

    If you need to rest during the interval, try to keep breaks shorter like 30 seconds, or 20 seconds. Then back on it....we don't want too much of a break!
  • CountingStarsCountingStars
    Thanks for the chat!

    Here's the link to the videocast from Riiiahtch:
    http://content.screencast.com/users/Rich.Strauss/folders/Snagit/media/78b26af8-527a-41b1-b7a0-8412deb857ed/2014-11-18_17-11-57.mp4

    And I'll test my pic kung-fu while I'm at it:
    http://members.endurancenation.ushttp://members.endurancenation.us/Portals/0/Images/TSRs/Freckleton_559.png

    I just recieved my annual email that I'm a Gold Member at Starbuck's for another year - raising my mug to you, cheers!
  • Coach PatrickCoach Patrick
    B-Freck! Thanks for getting back to me, and for posting those links. In reviewing them, I'd prefer not to have you do Short Course twice in one year with GetFaster between them. As we discussed the OutSeason is a great tool, almost an annual EN requirement. image Here's what I suggest:

    (1) Do SC now thru XMAS - let's not rock the boat and the rhythm you are on.

    (2) Play in Holiday Run Challenge vs Real Training Thread - run and have fun, low stress.

    (3) OS 1/5 thru 4/6 - Join the JAN OS and get some serious work done, get fit, make friends, have fun. Consider working in a 1x weekly swim to keep you fresh for indoor tri season.

    (4) Swim Camp 2 Weeks thru 4/20 - Rest Two weeks with a swim focus.

    (5) Short Course Plan 4/27 to 7/12 - Short Course plan (for realz!) to get you on track for the first half of your race season.

    (6) TWO week Transition - We'll have to figure something out, but I want a break before you turn into the HIM stuff as that's a long build and solid work!

    (7) Load HIM plan to end on 11/8 - Just as planned.

    FYI, I did submit the Run Test HR Language change...thanks!!
  • CountingStarsCountingStars
    Thank you for the feedback! You answered a small plethora of questions there, I appreciate it.

    Some thoughts:

    + Run and fun are good things

    + I think my head will be square-er after holidays and hubby's work travel are done and we're back to "normal" (if there is such a thing image ) so JOS sounds good. I'll also have whatever hardware Santa blesses me with on hand which is also good.

    + I'm excited for swim camp! I'm oblivious to the pain I'm excited for, but I'm excited! image I look forward to getting a good feel for the water again instead of trying to get it with only 1-2x/wk.
    It'll be a good change-up, methinks. In running, I've had a hard time maintaining focus more then 10-12... ok, probably 8 weeks. (LOOK, something shiny! Time for speedwork toward that!) Partially due to me overthinking the self-coaching aspect... which is part of why I'm here. I think having 3 disciplines will help too.

    + I was kind of looking at the one week transition and wondering if it was enough, but it was far enough out I wasn't going to flag it. Glad to know there's flex.
  • Coach PatrickCoach Patrick
    Great! Please keep most posted this week and as you go along...
  • CountingStarsCountingStars
    Coach P,

    I'd like to run a New Year's Day 5k as my run test. Can I flip-flop Wed and Thurs that week or does there need to be more to it?

    Thanks!
    -Becky
  • Coach PatrickCoach Patrick
    Wow...you must be the LIFE O' THE PARTY on NYE. :):)

    That's fine...I suggest Tuesday as planned, Wed is a 45-60 minute steady state ride in Zone 2. Then test, Friday recover, weekend back on the horse!!
  • CountingStarsCountingStars
    It was a noon race 0image ... but thanks to a stomach bug running through my house I didn't make it. I'll roll through test week as written. image

    Thanks for the chat today! Looking forward to getting the REAL party started. image
Sign In or Register to comment.