Reid's Micro Training Thread
Patrick,
I am in the Nov OS. Last week after completing the Tuesday bike session I took for a holiday get away with the family. Came down with a serious cold/sinus infection and didn't complete any more workouts the rest of the week. I plan to take the week 10 Monday rest day to ensure I am recovered. Should I just pick up in week 10 and count week 9 as a loss, OR extend the Nov OS out a week and repeat week 9? I hate missing out on that week and I'm sure I've lost some fitness in the process.
Appreciate the feedback.
Reid
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Comments
I will be going out of town this weekend without the bike. Wondering for tomorrow if I should the 4x5' Vo2 intervals as called for, or would it serve me better in prep for next weeks bike test, to do the Sat workout and do the 2 x 20' @ FTP. What do you think?
Thanks, Reid
Ps sub 24 hour questions should be texted to me to ensure a timely response: (617) 513-3830 Cell Phone (EST Time)
Hi Patrick
Had a pretty disappointing end to the Nov OS as described below from my training log. Hoping to get your thoughts and insight.
Very disappointing bike test and leaves me with a lot of soul searching to understand the drop off in results. Week 1 (10/27), did 218/207, Week 8 (12/15) did 225/214. Today 216/205. Worse than when I started. My goal was not to do anything earth shattering. In fact I would have been happy to have done no worse than last test. So that was my pacing strategy. Thought I'd start out conservative and I did, targeting around 220. After 5' I was 221. In the next 5' I wanted to get up to 225, which I did, about 224. At this point wasn't feeling too bad but HR was nearing 180. When I get to that point, that is definitely my red line. With 8' to go it hit me hard and I had to back off. The last 8' I limped in just over 200, finishing at 216. I did exceed my Vo2 test which went from 268 to 272 to 275 today. I think that 5' is a big factor on the test. I actually held back to get 275. Maybe I should have really tanked it.
In April last year was the last test I did before the OS using TR - Rubber Glove FTP test. I did 241 for an FTP of 228. Never came close to this in any of the tests in the OS. Why? I get the low first test. With my taper from IMLT and then an easy transition until the OS started in late Oct, I didn't bike much at all, mostly a run focus, and showed with a good 5k test in week 1. In wk 8 I blew up midway on the run test, and bailed on the test, not able to even maintain the pace from Week 1. 2nd bike test showed a little improvement. I pounded the first half of the OS. Over achieving most targets for ea session. I didn't think I was over doing it as I thought my FTP was too low anyway based on last years results. To start the 2nd half, I got sick Christmas week and was still recovering the next week and had some pretty bad results. The rest of the way it was hit or miss. Some days good, sometimes bad, not very consistent in hitting targets. I did feel a lot of fatigue and soreness that I think caught up with me. Have never done this kind of intensity before, so often with so little recovery. I'm wondering what kind of results I will get after 2 weeks of Swim Camp, resting and recovering and then take the test again in the first week of my HIM plan? I really thought I would see big gains with the work that was put in. I didn't, in fact if you base things off testing, which is the measuring stick for progress, I've gone backwards. At least at this point in time. Maybe it will show up down the road, or on the road. I hope so.
It's hard to read that you think after hitting higher numbs for the last few weeks that b/c of a test you'd drop those down. Hell no.
I think your plan is a good one. First b/c you need the rest, but second so you can re strategize the test. I suggest a longer warm up before the 5' test (20'?) and then about 10-12' recovery/easy spinning before the full 20'. And watching a video fir that 20' is totally fine!
Relax and stay loose in Swim Camp in the meantime, you've earned it!
Patrick, thanks for the feedback. I'm really going focus the next 2 weeks on recovery and then hit HIM training at full speed.
Hi Patrick,
I'm in wk 12 of the HIM INT plan and in wk 13 I have my first RR. Unfortunately, that weekend I will be out of town on vacation and without my bike. Should I move that RR up to this weekend, or push it out to week 14, or other?
Look forward to your feedback.
Reid
Mon - As planned
Tues - Move Wed Ride/Run here.
Wed - Interval Run here.
Thu - ABP ride here, 60 to 90'.
Fri - Swim, strides?
Sat - Long Run
Sun - Day off
Then on Week 14, we have you do the regular week through the end of Thursday, then do the Friday / Saturday / Sunday from the end of Week 13!!