It's been great seeing all the reports coming across the wires today. Good work everyone, and especially good for you if you pulled the plug when it wasn't working out. No need to dig yourself into a hole this early in the game. I was reading a blog by Joe Friel last week and he said that if you feel like you could do only one more then you should stop and call it a day.
I have to say that I was more than a little concerned about the workout today because of the run yesterday. I did ride my bike to work today and my hamstring felt OK so I wasn't too concerned about that, but I did change my bike fit quite a bit this week. I raised the seat 2 cm and pushed it forward 3.5 cm. I got rid of 1 cm of spacers under the pads and lowered the whole front end by another 1.5 cm and pushed the aerobars forward by 6 cm. So I was wondering how that would play out with riding. I did the warmup in aero position but I did do the intervals on the horns. I wanted to start out a little conservative and build through the workout. The results were 1.11, 1.12, 1,12, and 1.13 = BOOM!
The position felt good and the power was there. It was good to see those results after a the run failure yesterday. I suspect that my FTP might be a little low, but I'll see how the next couple of weeks go and I'll retest if I think it is advantageous.
Got it Thursday's VO2 set early this morning. Was tough, but got to 1.10 on each of the 4 intervals. I took it very easy between sets and picked out a good song on spotify for the next 4 minute cage match.
No true FTP test for me at this juncture; I'm using my actual power distribution chart on my rides over the last 30 days to arrive at an initial estimated FTP=240w.
Wanted to get the brick run in before work this morning, so did the 60' regular Saturday bike WKO. Was able to hit my goal numbers! 20' Z4 at 1.01 IF (342NP) and 2x8' Z3 at 0.86 IF and 0.86 IF (290NP). Had very tired legs for the brick run, but I wanted see what my legs could handle today. https://www.strava.com/activities/423530061
Pouring at 5am so Virginia and I bagged her 8 miler. Did the Saturday bonus ride with the tunes going on Youtube. The right hamstring has been a little sore this week so I didn't kill the 2 x 15' set. Heading out soon for the 30 minute run on the NOS schedule.
Did the Saturday bonus ride on the trainer, with the new Sufferfest TGTTOS video playing for encouragement (nicely produced!). 1:01:38 - IF 0.89 - TSS 80.8 . Amazed I could still do the brick ride, though.
Hey all- Im new to this, so this is my first real training block with EN. I was thinking about a few things on the trainer this morning, I was wondering if those in colder weather states do bricks in the winter, or is there a higher risk of sickness? Also, I am starting with some low numbers as far as VDOT and FTP, anyone like to comment on their results from previous OS training. I know its different for all of us, just looking to get an feel for past experiences.
@ Kevin, this is my 3rd OS with EN. Here is the progression I made on the bike in my first OS
Vo2 261 293 310
FTP 208 228 243
Of course, your results may vary but I think a lot of people see dramatic increases in FTP the first year, on the order of 10% or so. The second year I started about 5% higher in the FTP range and then ended the OS at 248, so not so much of an increase. I topped out last year at a FTP of 250 which was my highest since I've been measuring it.
Running wise my VDot went up some but not as much as my FTP in the first year. However, last year I had PR's in the half marathon and on the marathon in the IM I did at the end of August. So even though my VDot didn't go up much, the endurance and ability to hold the speed longer went up, i.e., I didn't fade as much at the end. Of course, the EN philosophy of race pacing probably has something to do with that as well.
In regards to bricks, I think that depends on you and your situation. There are plenty of folks who live in the northern tier states and Canada that I see posting their outside running exploits. (I live in Western WA so it rarely gets that cold here even though I live in the north.) However, I think that most people in the north do their winter running on the treadmill.
With my attendance at a Halloween block party anticipated this evening and my likely indulgence in treats and beer, even though air temp near 90 today I entered the pain cave to burn off some pre-calories.
55min with main set as 3x 6min at 95%(228w). Work Works!
Got the ride in this afternoon while watching the World Series. 1 hour total with 28 minutes of Z3 @ IF 0.83. No run since my hamstring is still bothering me a little, but I did take the dog for a walk!
Got my new Enve 60 Forty carbon MTB wheelset this week and got them mounted today. So for my ride I did a climb up a local trail. More like a FT test as there are many 12%+ sections. I was sucking air.
@John - yes, one of the new ones. Tempo/climbs; not as FTP-centric as most of theirs. I really thought it was well produced and worth it, especially for longer workouts.
Lack of sleep Fri night and Halloween with the family pushed today's wko until the end of the night. Completed the run before the bike. Chose the bonus workout.
2x15' @ Z4 - 1.01 & .99 1x6' @ Z3
Not sure how I completed the first Z4 set let alone the second one. I'm just glad I chose to run first. Off to bed.
Finally got to my test today after changing out some components and adding a power meter earlier in the week (power2max with compact q-rings and new shorter cranks). I did the scheduled ride on Thursday to test everything out and get some idea of how my measured power would correlate with Trainer Road's virtual power, which I've been using for the past couple of years. Based on that workout, I expected an FTP around 185-190. My legs felt great today and I was able to ride surprisingly well above that for an FTP of 210. Hopefully I can match those numbers in the coming weeks.
Finished the sun bike ride, legs were a bit thrashed from the vDot run test the day before. But in all not that bad Also finally getting around to posting thursdays ride. Thu: 1: 197W 2: 183 3: 184 4: 154 Total VI: (1.19)
Summary of Week: Tested Monday, rested Tuesday and then....got very tough at work requiring me 100% there Wed and Thu... so had to catch up with a trip to Mexico City in the middle... Ended up doing Thu bike today, my tested FTP was 203...but on all these WOs I will target 210W
Out of town over the weekend so did the Thursday Ride on Friday AM with a brick run and ran Sat and Sun. One of the things that I find is that I can bust the short VO2 intervals but as they get longer, I fade more than I expect. Same with my Run, My 5K predicts a much faster HM and Marathon pace than I can usually achieve. Goal for this OS, get better at holding my bike power over a 20 min period. If that sounds like my goal is to increase my FTP, then you are right.
I am officially a week behind, by my own choosing. I have been VERY lazy the past 7 weeks (having not been on the bike once!) and it shows - both in my test results and in my weight being up 8-9 lbs higher than it should. I needed inspiration and the OS is it. For the first time in a long time, I actually got up when my alarm went off to workout! As for the test results, 249 for VO2 Max and 205 for FTP. Fairly poor showing but given the comments above I cannot be too disappointed. Nowhere to go but up from here.
Comments
It's been great seeing all the reports coming across the wires today. Good work everyone, and especially good for you if you pulled the plug when it wasn't working out. No need to dig yourself into a hole this early in the game. I was reading a blog by Joe Friel last week and he said that if you feel like you could do only one more then you should stop and call it a day.
I have to say that I was more than a little concerned about the workout today because of the run yesterday. I did ride my bike to work today and my hamstring felt OK so I wasn't too concerned about that, but I did change my bike fit quite a bit this week. I raised the seat 2 cm and pushed it forward 3.5 cm. I got rid of 1 cm of spacers under the pads and lowered the whole front end by another 1.5 cm and pushed the aerobars forward by 6 cm. So I was wondering how that would play out with riding. I did the warmup in aero position but I did do the intervals on the horns. I wanted to start out a little conservative and build through the workout. The results were 1.11, 1.12, 1,12, and 1.13 = BOOM!
The position felt good and the power was there. It was good to see those results after a the run failure yesterday. I suspect that my FTP might be a little low, but I'll see how the next couple of weeks go and I'll retest if I think it is advantageous.
Core work to come later today
VO2 208, FTP 170, LTHR 148
One day late, but it is done NOS Wk1 Thursday Ride is complete.
.87 IF, 216 NP, 76 TSS. It is very motivating seeing your all's posts!
https://www.strava.com/activities/423535550
Wanted to get the brick run in before work this morning, so did the 60' regular Saturday bike WKO. Was able to hit my goal numbers! 20' Z4 at 1.01 IF (342NP) and 2x8' Z3 at 0.86 IF and 0.86 IF (290NP). Had very tired legs for the brick run, but I wanted see what my legs could handle today. https://www.strava.com/activities/423530061
We will mix her 8 miler with my Sunday long run.
http://tpks.ws/pH7Zg
Im new to this, so this is my first real training block with EN.
I was thinking about a few things on the trainer this morning, I was wondering if those in colder weather states do bricks in the winter, or is there a higher risk of sickness?
Also, I am starting with some low numbers as far as VDOT and FTP, anyone like to comment on their results from previous OS training.
I know its different for all of us, just looking to get an feel for past experiences.
@ Kevin, this is my 3rd OS with EN. Here is the progression I made on the bike in my first OS
Vo2 261 293 310
FTP 208 228 243
Of course, your results may vary but I think a lot of people see dramatic increases in FTP the first year, on the order of 10% or so. The second year I started about 5% higher in the FTP range and then ended the OS at 248, so not so much of an increase. I topped out last year at a FTP of 250 which was my highest since I've been measuring it.
Running wise my VDot went up some but not as much as my FTP in the first year. However, last year I had PR's in the half marathon and on the marathon in the IM I did at the end of August. So even though my VDot didn't go up much, the endurance and ability to hold the speed longer went up, i.e., I didn't fade as much at the end. Of course, the EN philosophy of race pacing probably has something to do with that as well.
In regards to bricks, I think that depends on you and your situation. There are plenty of folks who live in the northern tier states and Canada that I see posting their outside running exploits. (I live in Western WA so it rarely gets that cold here even though I live in the north.) However, I think that most people in the north do their winter running on the treadmill.
I hope that helps.
55min with main set as 3x 6min at 95%(228w). Work Works!
Good work, everyone!
@Bill: is TGTTOS the new video? What kind of wo is it? Did you by the 3-pack deal? Worth the $$$?
@Ambrose: When aren't you indulging?
Got my new Enve 60 Forty carbon MTB wheelset this week and got them mounted today. So for my ride I did a climb up a local trail. More like a FT test as there are many 12%+ sections. I was sucking air.
Distance: 5.9 miles (out and back)
Elevation gain: ~ 900 feet in first 2.6 miles
Time getting up to top: 43:38
Time getting back to bottom: ~ 12 minutes
Did the run after. S L O W.
2x15' @ Z4 - 1.01 & .99 1x6' @ Z3
Not sure how I completed the first Z4 set let alone the second one. I'm just glad I chose to run first. Off to bed.
Those numbers are all better than any point last year! Wow!
Also finally getting around to posting thursdays ride.
Thu:
1: 197W
2: 183
3: 184
4: 154
Total VI: (1.19)
Sun:
1: 151 W
2: 155 W
Total VI (1.08)
ended up at an IF of 0.90 and TSS of 143
can't wait to populate my Training Peaks account with more wko's, so I take advantage of all the analytics
Ended up doing Thu bike today, my tested FTP was 203...but on all these WOs I will target 210W
https://connect.garmin.com/activity/944607868
Intervals:
WU 10'
4x4' at 232, 233, 232, 233 (1.11,1.10,1.11,1.10)
1x6' at 174 (0.83)
CD 2'
Will do Sat Bike tomorrow to complete the 3 rides for the week.
https://connect.garmin.com/activity/945532109
Used FTP target of 210W instead of my test result of 203 and went well
WU 12 min
1x20 min at 211W (1.0)
2x8 min at 181W (0.86
CD 2 min
Finally got my test in.
Powertap G3
5 minute VO2 Max:
Avg - 236
NP - 233
Avg HR - 136
20 Minute FTP
Avg - 200
NP - 200
Distance - 6.28 miles
Avg Speed - 18.84 mph
Avg HR - 149