Good bike too as many others had. I went with 2X1o' at .95 and the last 15' at .85 as prescribed. I did my bike early am and am doing runs in afternoon or evening this OS since I tried this in my workouts last summer and was able to hit my prescribed run numbers with ease and no injury so I will do same this year and see how it goes.
ok, my day late this week is coming to roost. Did a longer run than scheduled with good hills today, great temps & a little sprinkle at the right times, but that left my legs too tired for a real bike effort. (I did get 5' of warmup to realize this)... so this leaves me confounded on what to do this coming week (and tomorrow) thinking of either the TR workout that the coaches have in there 20'@ftp, or a TR wko of 4x6@FTP, or a good TR tempo wko of 70-90% for an hour.. Issue is that I am doing a one day trip to Atlanta on Tuesday and will not get an wko in. So plan is for Tuesday's WKO on Monday... that to me says, don't trash the legs on Sunday..
@Scott - I suggest an ABP style ride on Zwift tomorrow. then do the interval workout on Monday. Just don't push it too hard tomorrow. It is likely that you will push Harder than intended on Zwift!
@Scott-I like the 70-80% ride tomorrow so you can have a great wko Monday.
I got the bike in this AM-trainer road on dumb drainer. Hit the 20'@1.0 and the two 8'@.85. Followed by 3mi run at my turtle pace, HR 126. I saw a small herd of javalena cross the road, wash to wash, a first for me in my neighborhood!
I had a very good ride yesterday. I decided to try the 2 X 20' intervals at "best effort" pace. I did my normal warm-up and knew it was going to be tough work. I could feel the hill repeats from Friday. I started the first 20" interval and 2:38 into it I noticed the numbers on my garmin 800 were not changing. Then, the screen went blank like water pouring out of it from top to bottom. I hit the power button and nothing happened. I was freaking out since my 910XT just died earlier in the week. Well, I held the power switch and my garmin did turn off. When I hit the power switch again, it started up. I checked the history and it said that there was an activity in progress. I opened it and started back at the interval. Everything seemed to work after that. I made it through each interval and hit 0.97 & 0.96 IF. Those were my first 20" intervals this season after a full week of OS training. It was a cage match. I did the run on the TM as a brick. I was surprised at how good my legs felt.
Overall it was a great first OS week. I did what I set out to do… keep up my run frequency and add solid bike work back to my schedule…
I tested Monday and the results were about what I suspected… FTP was off about 20ish points from where it was (252). I did all three bike WO’s this week. Testing Monday… On Thursday I did the 4x4 (282,287,292,304). I didn’t do the full 6 minutes of recovery btw the sets… instead I decreased it with each interval. Yesterday.. I was able to pull off 2x15 (276,270). I wanted to be a little cautious… OS fatigue has a way of creeping up on you and it’s a long 16 weeks. I definitely don’t want to compromise upstream WO’s.
Week 1 is almost complete and looking very strong and consistent across the board here! Nice work EE and EC - both you guys are looking strong!
All, I am closing out week 5, so my wko's are a little different than week 1 in that I have had 4 more weeks to adjust vs. everyone else and the downside is I have 4 more weeks of load.
Saturday I gave myself 95' of trainer with a 3 X 15' coming in at .99, 1.00 and the final 17' interval at 1.05(304 NP). Felt good on the bike but fatigued on the 53' TM run that followed......
Cold here waking up in North Dallas this morning with a 15 degree wind chill...........I will be opting for a 80' TM run today.
catching up on the trainer - legs hurt from yesterday's overdone run effort. opted for an hour of tempo intervals 10' @ .71 13' @ .75 10' @ .78 11' @ .71
Week One test week and get use to the load. Well this will be an interesting bike OS. My power tap crapped out on me just before OS and non fixable. So to start I have gone back to HR "where you been not where your at" until I get a replacement. Sooo not use to HR numbers but I will prevail. Test was hard though and the HR numbers I did see were a slight match up to my last power zone numbers. So I will use those for now. Hit all the prescribed intervals this week and my legs did feel the work so I will call that success for now. Week two is upon us and let's see how it pans out, talk later and good trg peeps !
Brick workout was great. Did the Sat INT regular bike workout 1x20min at 100% FTP and 2x8min at 85-90% of FTP. Followed that up with the 30min run with Z2 out and Z3 back but forgot what my new zones were and just ran which ended up being Z3 run in total. I know this feeling will fad as our OS progresses, but I will enjoy it for now.
I'm noticing sneaky fatigue already as the body begins re-adjusting to intensity. One week in and I'm sore! So it begins! I did Tue WKO today since I'll be skiing Tahoe on Friday. Good luck in week 2 peeps!
Comments
thinking of either the TR workout that the coaches have in there 20'@ftp, or a TR wko of 4x6@FTP, or a good TR tempo wko of 70-90% for an hour..
Issue is that I am doing a one day trip to Atlanta on Tuesday and will not get an wko in. So plan is for Tuesday's WKO on Monday... that to me says, don't trash the legs on Sunday..
@ Al - Great point Al!! I like that option...and has also noticed we don't jump up. I wasn't ready for the 4 min.
I got the bike in this AM-trainer road on dumb drainer. Hit the 20'@1.0 and the two 8'@.85. Followed by 3mi run at my turtle pace, HR 126. I saw a small herd of javalena cross the road, wash to wash, a first for me in my neighborhood!
I had a very good ride yesterday. I decided to try the 2 X 20' intervals at "best effort" pace. I did my normal warm-up and knew it was going to be tough work. I could feel the hill repeats from Friday. I started the first 20" interval and 2:38 into it I noticed the numbers on my garmin 800 were not changing. Then, the screen went blank like water pouring out of it from top to bottom. I hit the power button and nothing happened. I was freaking out since my 910XT just died earlier in the week. Well, I held the power switch and my garmin did turn off. When I hit the power switch again, it started up. I checked the history and it said that there was an activity in progress. I opened it and started back at the interval. Everything seemed to work after that. I made it through each interval and hit 0.97 & 0.96 IF. Those were my first 20" intervals this season after a full week of OS training. It was a cage match. I did the run on the TM as a brick. I was surprised at how good my legs felt.
I tested Monday and the results were about what I suspected… FTP was off about 20ish points from where it was (252). I did all three bike WO’s this week. Testing Monday… On Thursday I did the 4x4 (282,287,292,304). I didn’t do the full 6 minutes of recovery btw the sets… instead I decreased it with each interval. Yesterday.. I was able to pull off 2x15 (276,270). I wanted to be a little cautious… OS fatigue has a way of creeping up on you and it’s a long 16 weeks. I definitely don’t want to compromise upstream WO’s.
Week 1 is almost complete and looking very strong and consistent across the board here! Nice work EE and EC - both you guys are looking strong!
All, I am closing out week 5, so my wko's are a little different than week 1 in that I have had 4 more weeks to adjust vs. everyone else and the downside is I have 4 more weeks of load.
Saturday I gave myself 95' of trainer with a 3 X 15' coming in at .99, 1.00 and the final 17' interval at 1.05(304 NP). Felt good on the bike but fatigued on the 53' TM run that followed......
Cold here waking up in North Dallas this morning with a 15 degree wind chill...........I will be opting for a 80' TM run today.
SS
opted for an hour of tempo intervals
10' @ .71
13' @ .75
10' @ .78
11' @ .71
Late start for me due to overseas travel so just got the testing in: 242 for VO2Max, 201 for FTP. Work to do but 13 weeks to do it!!
92'
2x20'@ 1.00 &1.00
15'@ .86
??
Enjoy Tahoe!