Ashton Mossy Micro Thread
Coach P - how should I structure this coming week given my Turkey Trot on Thanksgiving morning? I'm planning on racing it and would like to use the results to recalculate my run zones and VDOT.
Current Plan: November Offseason, Week 4 starts tomorrow
Thanks!
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Comments
In the meantime I suggest you adjust your week is follows:
Mon - OFF
Tue - Bike/Run as Planned
Wed - VO2 bike from Thursday only, in AM, no run.
Thu - Hard run, have fun!
Fri - Off or nice long walk day.
Sat - As planned.
Sun - Easy run from Zone 1 to TRP pace for the duration of what you normally run on Wednesday.
How does that sound? I'll put that in the OS forum and add some color commentary should there be any issues re travel / resources, etc.
Again, thanks!
~ Coach P
Should I complete a bike test sooner than the OS scheduled one at 8 weeks (currently I'm at week 4)?
Asking because I just completed my Turkey Trot 10k and recalculated my run zones - improved from 47vdot to 50vdot in 4 weeks, since starting OS. I'm wondering if the same jump might be there in my bike FTP.
There's no pressure to do that right now. You can do it this week or you could do it next week whatever it is. Before you do your second test, I recommend you plan ahead for a specific target number. You will want to map out what that 20 minutes look like so that you can exceed what you did the first time.
For example if I'm looking to raise my FTP, my test might look something like this:
5' @ 5W below current FTP
5' @ current FTP
5' @ 5-10W above current FTP
5' @ dark levels of suffering.
The point is we are trying to avoid you racing out of the gate and then dying!!
Good luck, and keep us posted.
~ Coach P
Nice work!!
~ Coach P
What speed should I use on the treadmill for incline run training?
Current plan: NOV offseason wk 6
The Friday run workout calls for 18' at 3% grade @ Z2. Should Z2 = the treadmill pace conversion Z2?
For example: my current flat Z2 is 7:17min. TM conversion @ 3%grade is 7:54. For this workout at 3%, should I set the TM for 7:54 or 7:17? Assuming, it should be 7:17 so that it is harder, otherwise what is the point of adding 3% grade, right.
Thanks
~ Coach P
Fatigue is setting in as we approach the 8wk NOS test week, starting this Monday. (I wish I could upload a picture of my Training Peaks PMC chart to show my TSB, but don't know how) My TSB has been in the -30 plus zone off/on since 12/5 (permanently all this week, reaching -48 last Sunday). I'm irritated, sore, and tired! My body obviously needs this upcoming "recovery" testing week.
My question: Any advice on how to structure the test week for best results? This current week's Sat and Sun workouts are the final tough ones that I want to do and complete, but with one day of rest afterwards (Monday), I am worried that my bike test on Tuesday is going to subpar at best. I want a good, solid, new round of tests to use going into the rest of OS and I don't think that's going to happen with only Monday off. Maybe reduce this Sat/Sun by 50% and take Mon off?
Mon - OFF
Tue - Light Ride of 45 minutes mostly in Zone 2.
Wed - 30 minute run @ TRP effort, with strides.
Thu - OFF
Fri - Bike Test Day (good warm up!)
Sat - OFF
Sun - Run Test Day
Some folks worry about TSB lost, but the winter isn't the time to feel that way. Clearly you are in a space where you need to absorb the work, so let's prioritize it!!
Please keep me posted!
~ Coach P
Can't wait!! Things are looking really good here...look at those last few weeks!
Here are my 8wk OS gains to date:
Bike: 208w FTP to 228w FTP: 10% increase to 3.12 w/kg
Run: 47 vdot to 52 vdot
2017 is going to be all about consistent training, beginning with this OS. Looking at that graph, you can see all I really did was peak for a couple of races then relax and lose all fitness gains. I need to continue to build, again consistently, over the year. It's exciting because I think I have the potential for some very big gains in the bike and run.
2017 Goals:
1) Sub 5hr HIM at Galveston this April
2) Reach 4.5 w/kg going into 2018 OS
3) Reach 62 VDOT going into 2018 OS...5:18ave pace for 5K test
It's not easy however it's just simple. Over time they'll be many challenges that will come up, Trying to take away this consistency. It could be fatigue, overuse injury, etc. The trick is anticipating these issues, or recognizing them as soon as they arise. That will give you a chance to adjust and keep your overall momentum even if you're not hitting 100% of the plan.
Those are great goals...I am putting them in your profile notes on my side for record keeping!
~ Patrick