@Chris Good call. I thought I was going to have to post some of your words to you. The longer you resist the faster you get. Going back and taking the lead after 14 weeks of OS and consistent work will show more returns for the season. It's tough, my friends usually call for beer, poker night and such. Just in case ** Remember - you want to be running and biking injury free at the end of the OS.
Not saying you are in this boat but I'm also working through an idea (probably dumb) that I should retest my bike next week. I believe with the weight loss and a little extra gym work I'm holding my own on at this point with reference to workouts. These workouts have also not been extra special for the most part, i.e. FTP workouts continuously over 1.0 and feeling good. With extra rest on the weekends I seem to do well, but I can't get 9-10 hours every night.
So like you I've seen the error of my ways, well honestly deferred it until week 6. I may retest then given I'm starting at 215 and my previous high was 260. So crisis averted until week 6 for me.
Post again and if needed next time we can talk you off the ledge.
I don't usually think much of stuff like this I see on the internet -ie, "click-bait" or lists of "ten things you MUST NOT ignore as a triathlete."
But, this is a very good list! The only one I'm currently dealing with is #9. But as I'm about to spend all my $$$ on a trip to Chile and helping my daughter buy a condo, its becoming less of an issue.
Having said that, I offer an alternative view on Chris' concern ... I've had some very good improvement as a result of following up a good hard first hour on Saturday with a ride-with-friends. Meaning, maybe another hour-hour and a half of working hard but steady (0.8-0.9) after an hour of FTP intervals. As long as I don't go crazy, stay within my time constraints, it beats trying to slog on indoors on my own. Mandatory, of course, to turn it off when you've reached your targets.
@ Kim- Wow, nice find. That list covers it. Yes, #2 is all me. I love the science behind all of this stuff. So, my project is me and I've been given a recipe. Just like when I'm in the kitchen, if I start throwing in crazy ingredients impulsively, I guarantee you I'm going to screw up the final product. Don't get me wrong, I love my group rides. I will be getting plenty of time in with them this year. However, I'm going to be more strategic and less impulsive. There is a time for it and that time isn't right now.
@ Gordon- I hear what you're saying. And, for your situation, I agree that being patient, now and long term, may allow the results to grow with stability. Along these lines....I wonder if there's something to the slope of improvement. I wonder if the steeper slope of improvement over a shorter period of time might be a little more fragile with injuries or burnout versus a less steep slope of improvement over a longer course of time might have a foundation that is much more solid and sustainable. Just a vision that popped into my head regarding the value of being patient.
@ Al- I do like the idea of hitting my formal intervals on the trainer, then following that with the kind of ride we are both talking about. You and I seem to ride on similar terrain so I don't have to explain to you why the trainer is so invaluable when the longer intervals come around. And, following that up with an outdoor ABP ride is #workworks at it's best. I'm game for this. But, like I mentioned in my reply to Kim, now's not the time. I committed to not sabotaging my OS for the first time in 4 years and I want to see the results that could happen if I get out of my own way. Not to mention, it's just too close to work riding and not fun riding in my head right now. The admin and logistics of a 1.5-2 hr ride in the wet 30deg 7am riding doesn't work for me, right now. I hear you now... there's no such thing as bad weather, just bad clothes/gear! Love my cold weather gear. I'm just 'all in' on the ROI of the Pain Cave presently. Yes, I got the itch to hook up with the crew for the ride. I expect that itch will show up again several times over the next several weekends. I want to focus on my project, my OS, so I'll be doing my best to be doing less (than the past few years) this time around! Post OS, in the next phase of my season plan, warmer days, then it's a go. I'm playing the role of the lab rat down in the pain cave right now. ONE MORE THING....expand on your "Mandatory, of course, to turn it off when you've reached your targets." comment. I'm assuming you are referring to a Total Time or TSS for the prescribed ride of the day?
Man, this really sharpened my focus for my OS drive! You guys are awesome!
..ONE MORE THING....expand on your "Mandatory, of course, to turn it off when you've reached your targets." comment. I'm assuming you are referring to a Total Time or TSS for the prescribed ride of the day?
I'm referring mostly to TSS. I ride with groups that have a range of abilities, so sometimes I find myself doing 45-60' @ 0.85-0.9, then noodling home with the folks who are stopping to smell the roses @ 0.5 IF. I also find it helps sometimes to switch from my TT bike for the solo intervals to my road bike, and have no shame sitting in as long and as much as I need to.
Yep, funny thing is I actually 'behave' better when I go with one of two local group rides (a particular third group ride is too aggressive to pull off AFTER a long FTP session, they get me only when I am just doing their ride as the day's focus) than with the little 4-5 buddy pack ride. With the group, it's easy to just sit in and chill, saving all kick for the 1-2 sign sprints. But, with the buddy pack, I tend to rack up WAY more TSS points just due to the consistent ABP+ riding.
Also, I use a quarq pm. It's on my tri bike in the cave. My road bike is in the garage waiting, just waiting. For the same reason that you mentioned. I usually leave the tri in the cave and just swap that pm and, boom, I'm in roadie mode. So, finish the FTP session/dry off/clean kit/pm swap/start the road ride...all less than a 15' transition.
And at Chris-I don't share your itch to get out and ride with the groups during OS-I really like the break in volume and just getting the set done in my pain cave and on to other things in my life. And I live in A gorgeous year round climate.
So here's where I sit after 5 weeks with the goals:
1) Weight down to 220 - I started the OS at 249 and am currently 236. On target to hit 220. I do have ambitions of going lower but realize that losing weight faster is making me tired for some workouts.
2) FTP goal was 245 and secretly was pushing for 255. New FTP is 237 so the plan now is to keep cranking it out and plan for a test in 4 weeks, start of week 10. I might throw a test in a week 8 to play along for fun but could probably use the longer FTP session. One of the continued keys to success for me is not only getting in the main sets but also doing the .85% stuff. This will help set up my season better. I have has troubles in the past stretching out rides perhaps from just focusing on the main sets too much.
3) Start of the OS W/kg goal was 2.45. Given the current trajectory 2.55 is the new stretch goal and I'd really like 2.6. We will see.
4) Vdot - Still just cranking away 25' segments, with my foot just hanging on with some soreness. The current plan to start lengthening out the time week 8, some OS intensity week 10.
5) Core/gym work - the gym has been steady with my brother 4X week, OS core work has dropped off in week 4-5 so I've recommitted to getting some planks, push-ups and stretch cord work in. 2X week.
All in all a successful start to the OS for me on the bike an A, core gets a C, run get an incomplete as I have not really done anything.
Thanks for checking in. Your progress is motivational, to say the least. The hard work and sacrifices can wear you down if you don't take a step back and see these results.
You know how this works. You just added some tools to your belt. Very useful stuff when we get in that grey area where we wonder "why?".
Comments
@Chris Good call. I thought I was going to have to post some of your words to you. The longer you resist the faster you get. Going back and taking the lead after 14 weeks of OS and consistent work will show more returns for the season. It's tough, my friends usually call for beer, poker night and such. Just in case ** Remember - you want to be running and biking injury free at the end of the OS.
Not saying you are in this boat but I'm also working through an idea (probably dumb) that I should retest my bike next week. I believe with the weight loss and a little extra gym work I'm holding my own on at this point with reference to workouts. These workouts have also not been extra special for the most part, i.e. FTP workouts continuously over 1.0 and feeling good. With extra rest on the weekends I seem to do well, but I can't get 9-10 hours every night.
So like you I've seen the error of my ways, well honestly deferred it until week 6. I may retest then given I'm starting at 215 and my previous high was 260. So crisis averted until week 6 for me.
Post again and if needed next time we can talk you off the ledge.
I don't usually think much of stuff like this I see on the internet -ie, "click-bait" or lists of "ten things you MUST NOT ignore as a triathlete."
But, this is a very good list! The only one I'm currently dealing with is #9. But as I'm about to spend all my $$$ on a trip to Chile and helping my daughter buy a condo, its becoming less of an issue.
Having said that, I offer an alternative view on Chris' concern ... I've had some very good improvement as a result of following up a good hard first hour on Saturday with a ride-with-friends. Meaning, maybe another hour-hour and a half of working hard but steady (0.8-0.9) after an hour of FTP intervals. As long as I don't go crazy, stay within my time constraints, it beats trying to slog on indoors on my own. Mandatory, of course, to turn it off when you've reached your targets.
Wow, nice find. That list covers it. Yes, #2 is all me.
I love the science behind all of this stuff. So, my project is me and I've been given a recipe.
Just like when I'm in the kitchen, if I start throwing in crazy ingredients impulsively, I guarantee you I'm going to screw up the final product.
Don't get me wrong, I love my group rides. I will be getting plenty of time in with them this year. However, I'm going to be more strategic and less impulsive. There is a time for it and that time isn't right now.
@ Gordon-
I hear what you're saying.
And, for your situation, I agree that being patient, now and long term, may allow the results to grow with stability.
Along these lines....I wonder if there's something to the slope of improvement. I wonder if the steeper slope of improvement over a shorter period of time might be a little more fragile with injuries or burnout versus a less steep slope of improvement over a longer course of time might have a foundation that is much more solid and sustainable. Just a vision that popped into my head regarding the value of being patient.
@ Al-
I do like the idea of hitting my formal intervals on the trainer, then following that with the kind of ride we are both talking about.
You and I seem to ride on similar terrain so I don't have to explain to you why the trainer is so invaluable when the longer intervals come around. And, following that up with an outdoor ABP ride is #workworks at it's best. I'm game for this. But, like I mentioned in my reply to Kim, now's not the time. I committed to not sabotaging my OS for the first time in 4 years and I want to see the results that could happen if I get out of my own way. Not to mention, it's just too close to work riding and not fun riding in my head right now.
The admin and logistics of a 1.5-2 hr ride in the wet 30deg 7am riding doesn't work for me, right now. I hear you now... there's no such thing as bad weather, just bad clothes/gear! Love my cold weather gear. I'm just 'all in' on the ROI of the Pain Cave presently. Yes, I got the itch to hook up with the crew for the ride. I expect that itch will show up again several times over the next several weekends. I want to focus on my project, my OS, so I'll be doing my best to be doing less (than the past few years) this time around! Post OS, in the next phase of my season plan, warmer days, then it's a go. I'm playing the role of the lab rat down in the pain cave right now. ONE MORE THING....expand on your "Mandatory, of course, to turn it off when you've reached your targets." comment. I'm assuming you are referring to a Total Time or TSS for the prescribed ride of the day?
Man, this really sharpened my focus for my OS drive! You guys are awesome!
Whoever came up with this thread is a genius
I'm referring mostly to TSS. I ride with groups that have a range of abilities, so sometimes I find myself doing 45-60' @ 0.85-0.9, then noodling home with the folks who are stopping to smell the roses @ 0.5 IF. I also find it helps sometimes to switch from my TT bike for the solo intervals to my road bike, and have no shame sitting in as long and as much as I need to.
Also, I use a quarq pm. It's on my tri bike in the cave. My road bike is in the garage waiting, just waiting. For the same reason that you mentioned. I usually leave the tri in the cave and just swap that pm and, boom, I'm in roadie mode. So, finish the FTP session/dry off/clean kit/pm swap/start the road ride...all less than a 15' transition.
And at Chris-I don't share your itch to get out and ride with the groups during OS-I really like the break in volume and just getting the set done in my pain cave and on to other things in my life. And I live in A gorgeous year round climate.
You're right. That's what I'm trying to get used to. And, I'm digging it. I'm becoming more of a believer each week.
So here's where I sit after 5 weeks with the goals:
1) Weight down to 220 - I started the OS at 249 and am currently 236. On target to hit 220. I do have ambitions of going lower but realize that losing weight faster is making me tired for some workouts.
2) FTP goal was 245 and secretly was pushing for 255. New FTP is 237 so the plan now is to keep cranking it out and plan for a test in 4 weeks, start of week 10. I might throw a test in a week 8 to play along for fun but could probably use the longer FTP session. One of the continued keys to success for me is not only getting in the main sets but also doing the .85% stuff. This will help set up my season better. I have has troubles in the past stretching out rides perhaps from just focusing on the main sets too much.
3) Start of the OS W/kg goal was 2.45. Given the current trajectory 2.55 is the new stretch goal and I'd really like 2.6. We will see.
4) Vdot - Still just cranking away 25' segments, with my foot just hanging on with some soreness. The current plan to start lengthening out the time week 8, some OS intensity week 10.
5) Core/gym work - the gym has been steady with my brother 4X week, OS core work has dropped off in week 4-5 so I've recommitted to getting some planks, push-ups and stretch cord work in. 2X week.
All in all a successful start to the OS for me on the bike an A, core gets a C, run get an incomplete as I have not really done anything.
Thanks for checking in. Your progress is motivational, to say the least. The hard work and sacrifices can wear you down if you don't take a step back and see these results.
You know how this works. You just added some tools to your belt. Very useful stuff when we get in that grey area where we wonder "why?".
Keep your eye on the targets, steady as she goes!
Pulling for ya!