@Brian, When you open Trainer Road there are five menu buttons across the top of the page. (Workouts, Career, Profile, Devices & Info)
Click on the Profile button: About mid page (profile page) there is a section titled "Thresholds" which lists your FTP & LTHR settings. Click on the up/down arrows to set your FTP to the correct number based on your 5-20 minute test. This setting will stay set until you change it following your next test.
Don't like biking after work, but you have to do what you have to do. Overcooked the VO2 intervals a bit, all @ 1.2-1.27 NP, then 17 minutes at 0.81 NP.
As its after 2000 here, I'm going to bump the run. Keep after it everyone!
@Robert- Sick wife trump workout every time. Build on those SAU's!
Another tight window for the workout today due to extra snoozing, so MS only. My next training goal is going to need to be getting to bed earlier. With my toe issues, I've decided to essentially abandon running for the next two weeks when I can get in to see a specialist.
Right on target for all 6 intervals, and held the Z1 pretty steady in between.
Feeling pretty strong on the bike this AM. Got my highest sustained 1 min interval ever on the last one. But 27 degrees in my unheated pain cave was a bear.
@brett - I am getting over a hamstring issue so I am right there with you in run jail. I have decided to work on some swim drills in spite of the OS plan just to stay active (read not get fatter).
2 nights of staying up to care for wife and son followed by 1 night of caring for patients in the ICU finally caught up to me yesterday - had to drop the run for sleep (I know it was high priority but catching up on sleep was more importantly for me We'd)
Felt rested enough this am to complete Thursday bike on target: 6x1.5' VO2 1.27/1.26/1.31/1.27/1.25/1.28 followed by 20' @ 0.89
Garmin connect up load to Strava doesn't seem to be working properly (activity is there but no data) for 2nd time this week but is working when up loading to training peaks. Any one else having this problem?
@Roy you are absolutely right about caring for family. Fortunately I was able to train in the garage while they were comfortably asleep
Had to wait a few minutes to snag the hotel bike at 5:45.....But got one and got it done. Forgotten how hard is it to do intervals without a power meter. Getting the resistance dialed in and the bit of lag time before the heart rate spike on a inferior piece of equipment was a challenge. Did a "test" one and then by the second real one I had it pretty well dialed in.
Best news is got all three wko's on the road, looking forward to an extra hour of sleep tommorrow!
Got the bike in early before work. Took me a bit of time to hit the 6x1.5' 1.2 targets....thus, I fell a bit short the first 4 but got them the last 2. Had time to do the 20' .85 - no problem hitting that target! Also did 25' on the treadmill too.
Struggled to get close to 1.2%s but hit 1.15%s. Then held 20' of .85.
Rarely do I crush anything that early, but I do get some sweat in.
I'll take losing a few watts due to early am fog if it means I can be done with the main wko before work/life start screwing my afternoon/evening schedule up with their own audibles.
Another successful, early morning workout completed. Even after warming up, my brain was still not engaged. I targeted my VO2 at 232w instead of the 253w that I should have. I didn't realize this until I had already completed the third set. I felt that I really underperformed theses sets, so I added three on to the end for a total of 9 sets.
@ Phil - No worries, those VO2 intervals are designed to be done in the range of 110-120% of FTP - so you actually were spot on the whole way, and maybe better for you to ease into it!
@Al - Thanks Al. Once I reviewed my numbers I saw that I was in that range. While on the bike, the effort felt easy and numbers were looking low. I'll take it easy though.
Okay, I had to make war this afternoon, and it was ugly. I think the combination of yesterdays 1.5 hour run, and 5 hours of sleep definitely did not help, but I was able to hang on. Surprisingly, the vo2 intervals I nailed @ 125% for all 6, it was the 20' of sweet spot at the end that seemed to drag on forever.....
I have a much easier time w vo2 than the ftp intervals. Had a good time with this one today. But I resisted the urge to over reach. From what I read the novelty of the OS will wear off in another week or so and this will start to get much harder. For now, I feel great. Very happy to be home on my own trainer.
Great, I'm barely into the OS and I've already tweaked my hamstring. Even though I did the bike workout this am, I felt like warming up on my bike on the trainer in the garage ( Its a little warmer than going directly into the cold night air right away)An easy spin for 10'z1 followed by another 10'z2 and then off to run outside. I felt great and couldn't resist sliding into z2-z3 pace as it felt like z1 effort. However, at 3/4 mile my hamstring felt a little tight and then at mile 1.3 it popped. I stopped right away - Icing it now and popped some Aleve. Fortunately it's let rest day tomorrow. Will do the core workout and reasses Sat.
MS only this morning for the VO2 work -- 6x2(2) as an ascending set starting at 1.1x and ending right at 1.2.
This is the second VO2 bike I have done in a "fasted" state and I am pleasantly surprised. I only had a cup of coffee before I started out and all I drank while riding was H2O.
Knocked out today's VO2 Max session today. I crushed my intervals. My lap NP was lower than my average power. I didn't expect that. As a result instead of the 291 I was shooting for, I averaged 307 per interval.
Like Jimmy, I find the shorter VO2 intervals easier than the FTP intervals. Those slightly longer 110% intervals we sometimes have are somewhere in between for me. No problems with the 6 x 1.2 intervals and the 20' 0.85 interval.
Work has gotten in the way of my routine and had to do wed run and today's V02 in the evening. I hate doing this in the evening, eating dinner at 9pm. But I gotter done. Tonite: 6x1.5' at 1.20-1.21 the. 20'@ .84. Then outside for the run-my legs sure felt heavy! But perfect 60 degree running weather
@Robert-take good care of the hammie-I've 'popped' twice and they can take a long time to heal
Knocked out today's VO2 Max session today. I crushed my intervals. My lap NP was lower than my average power. I didn't expect that. As a result instead of the 291 I was shooting for, I averaged 307 per interval.
The algorithm for NP is basically a rolling 30 second measure of average power. So in a short interval of 1-2 minutes, during the first 30 seconds "NP" will be less than the average power. EG, ten seconds in, the NP will be the average power of the last 20 seconds of your recovery interval mixed with the first ten seconds of the work interval. The average power, of course, will be the AP of those 10 seconds. So its normal to see the NP lower than the AP. Some analysis programs take this into account, and don't start measuring the NP until 30 seconds into an interval. One program (TP?) doesn't show a measure of NP for any interval less than 5 minutes long. So for these VO2 intervals, AP is the metric to follow.
For my Thursday bike, I did Choose Your Own Adventure: 3 x 4'(4') @ 105%, 6 x 1'(1') @ 120%, then 10' @ 80%. Overall IF of 0.81, TSS of 76 in 69 Minutes. Preceded by an AM swim of 5 x 400 on 7:30 @ T pace + 3 seconds, hitting them in 6:53.
Normal 3x8 @ 1.02 each plus the the work @ .85. VO2 max I had trouble holding, manged the first two at 120, but faltered on the remaining. Probably didnt help much that I try to do all the efforts in ERG mode on the computrainer, so when you hit the point of not being able to hold the wattage you can't move the pedals, may have to switch to slope mode for them or lower the target slightly to be closer to the 110 for the next workout if I start to hit that level of fatigue. It was pretty late when I finished off the VO2 work so just rounded out the workout to 45 mins and called it quits.
I saw a few of you mentioning that you find the longer intervals harder then these short ones, for some reason for me I tend to find the opposite, especially when it comes to VO2 max workout. I can tend to push the others for extended periods, but those just seem to sap me.
Hi all...no bike update yesterday as there was no bike. Or run for that matter. Life interrupted with a 0 hours of sleep the night before. Zip, zilch, nada. I did attempt to ride, but my Trainer road wouldn't open and I just did not have the bandwidth in my sleep deprived brain to fight with it. Wise choice even though I have never skipped an OS workout as especially since I'd just confessed my "do it as written including the warm up" mantra on Tuesday. Ugh.
Today I felt (after a decent nights sleep!) like a new woman and one who could tackle the longer Vo2 max sets in the run durability plan that I'm trying to follow. Hit it just as planned, with the wu and tempo post sets.
Hope I can hit my marks tomorrow in my early group ride at our LBS on the computrainer!
@Joe-just saw your post from yesterday. I two have been doing my morning workouts fasted, on black coffee.-Ramping up the fat burning hormones. I have to say that the old applesauce/protein powder meal before a workout always left me a little nauseated-don't miss it at all
After work mando-fun had me out late last night so spent the morning with some hydration and recovery. Bike this afternoon was 2x10 both on right at 1.0 IF and 15 on 0.82 IF. Quick (and very easy) 2.5 mile run to finish it off. It was a brutally cold Okinawa evening, so I actually had to put on a long sleeve running shirt. Burrrrrr! Time for a glass of choco milk and a few episodes of Reign. Fun times
Good ride today. Definitely turned me into a big ball of sweat. Its relatively warm (33 degrees) and sunny so we're headed out side for the run. Black ice should be gone. Yeh!
Comments
@Brian, When you open Trainer Road there are five menu buttons across the top of the page. (Workouts, Career, Profile, Devices & Info)
Click on the Profile button: About mid page (profile page) there is a section titled "Thresholds" which lists your FTP & LTHR settings. Click on the up/down arrows to set your FTP to the correct number based on your 5-20 minute test. This setting will stay set until you change it following your next test.
As its after 2000 here, I'm going to bump the run. Keep after it everyone!
@Robert- Sick wife trump workout every time. Build on those SAU's!
Right on target for all 6 intervals, and held the Z1 pretty steady in between.
VO2 work in 6X1.5 for me 1.2-1.22 so right in the wheelhouse. 8' at .85. Total workout 36'.
I would have like more .85 but I have another errand before getting to work.
@brett - I am getting over a hamstring issue so I am right there with you in run jail. I have decided to work on some swim drills in spite of the OS plan just to stay active (read not get fatter).
Felt rested enough this am to complete Thursday bike on target: 6x1.5' VO2 1.27/1.26/1.31/1.27/1.25/1.28 followed by 20' @ 0.89
Garmin connect up load to Strava doesn't seem to be working properly (activity is there but no data) for 2nd time this week but is working when up loading to training peaks. Any one else having this problem?
@Roy you are absolutely right about caring for family. Fortunately I was able to train in the garage while they were comfortably asleep
Had to wait a few minutes to snag the hotel bike at 5:45.....But got one and got it done. Forgotten how hard is it to do intervals without a power meter. Getting the resistance dialed in and the bit of lag time before the heart rate spike on a inferior piece of equipment was a challenge. Did a "test" one and then by the second real one I had it pretty well dialed in.
Best news is got all three wko's on the road, looking forward to an extra hour of sleep tommorrow!
Struggled to get close to 1.2%s but hit 1.15%s. Then held 20' of .85.
Rarely do I crush anything that early, but I do get some sweat in.
I'll take losing a few watts due to early am fog if it means I can be done with the main wko before work/life start screwing my afternoon/evening schedule up with their own audibles.
Leaves only the short run left.
Ain't gonna lie, this VO2 session was tough!
9x1'(1')@ Z5 - 1-4@ 1.15, 5-9@1.21
20'@ .85%
@ Phil - No worries, those VO2 intervals are designed to be done in the range of 110-120% of FTP - so you actually were spot on the whole way, and maybe better for you to ease into it!
http://www.trainerroad.com/cycling/rides/1491087-2015-OS-Wk2-Thurs-BEG
Jimmy- smart move to avoid overreaching!
Robert- def take care of that hammie! Don't be a hero. Lol
Hit my 6 x 1.5 Z5 at 1.18-1.22IF. Very quick main set only then 1 mi z1.5 on the mill.
MS only this morning for the VO2 work -- 6x2(2) as an ascending set starting at 1.1x and ending right at 1.2.
This is the second VO2 bike I have done in a "fasted" state and I am pleasantly surprised. I only had a cup of coffee before I started out and all I drank while riding was H2O.
The Swiss National Bank interrupted my morning trainer ride...dontcha hate when that happens!!???!!!
I was able to get the main set in and about 10 minutes of extra time.
Hit my zones, although still quite choppy while getting sued to power.
-BK
Like Jimmy, I find the shorter VO2 intervals easier than the FTP intervals. Those slightly longer 110% intervals we sometimes have are somewhere in between for me. No problems with the 6 x 1.2 intervals and the 20' 0.85 interval.
http://home.trainingpeaks.com/athlete/workout/3URUG4P74BKZXFXNENQOGAQJ5A
Tonite: 6x1.5' at 1.20-1.21 the. 20'@ .84.
Then outside for the run-my legs sure felt heavy! But perfect 60 degree running weather
@Robert-take good care of the hammie-I've 'popped' twice and they can take a long time to heal
The algorithm for NP is basically a rolling 30 second measure of average power. So in a short interval of 1-2 minutes, during the first 30 seconds "NP" will be less than the average power. EG, ten seconds in, the NP will be the average power of the last 20 seconds of your recovery interval mixed with the first ten seconds of the work interval. The average power, of course, will be the AP of those 10 seconds. So its normal to see the NP lower than the AP. Some analysis programs take this into account, and don't start measuring the NP until 30 seconds into an interval. One program (TP?) doesn't show a measure of NP for any interval less than 5 minutes long. So for these VO2 intervals, AP is the metric to follow.
For my Thursday bike, I did Choose Your Own Adventure: 3 x 4'(4') @ 105%, 6 x 1'(1') @ 120%, then 10' @ 80%. Overall IF of 0.81, TSS of 76 in 69 Minutes. Preceded by an AM swim of 5 x 400 on 7:30 @ T pace + 3 seconds, hitting them in 6:53.
I saw a few of you mentioning that you find the longer intervals harder then these short ones, for some reason for me I tend to find the opposite, especially when it comes to VO2 max workout. I can tend to push the others for extended periods, but those just seem to sap me.
Today I felt (after a decent nights sleep!) like a new woman and one who could tackle the longer Vo2 max sets in the run durability plan that I'm trying to follow. Hit it just as planned, with the wu and tempo post sets.
Hope I can hit my marks tomorrow in my early group ride at our LBS on the computrainer!
I have to say that the old applesauce/protein powder meal before a workout always left me a little nauseated-don't miss it at all
Keep after it everyone!
2x 10' (3') @ 1.0
2x 15' (2') @ .85
as prescribed. Not alot of struggle today. Attribute that to the rest day and a good night's sleep.
legs a bit shaky as I headed to the gym for the 40' treadmill session.
good luck!