Thanks for clarifying my statement, Derrek. David, as long as you get to 0.95, you're getting the prescribed work in. Pushing above 1.0 should only be done if you, through experience, expect that your current FTP is actually higher than your prior tested FTP, as most of us do at this point in the OS. After the next test, fewer of us will be pushing too far above 1.0.
Regarding the run, IF is a little wonkier in TP. Basically, prior coaches' guidance has been to be within +/- 5-10 seconds of the prescribed pace (regardless of zone) for most effective work.
These rides are as much a mental exercise as physical. 1.0/.99/1.0/1.0 for a total of 54 minutes at FTP. We have to remember this when we "only" have to do 20 minutes for the test.
I agree with Robert, a big part to getting through these at your FTP is mental. Whenever I "think" I'm tired my power drops and when I think "I got this" or any positive thoughts/visualizations, my power goes up. I had a solid workout. My strained hamstring (from Friday's TM run) didn't bother me. Intervals were 1.0, 1.0, 1.01, 1.02.
Well, today...it just wasn't happening. Average sleep this week- per Fitbit- 5'3", with three nights under four hours. Average work days- 14 hours- that start at 0300. Plus evening events every night except Tuesday, including work party and dancing until midnight last night. Slept till 0900, and due to other obligations today, was only able to dedicate 70 minutes. I was having major difficulty keeping in Z4 and finally knocked it off half through the last set. I'm really tired. Planning to sleep in and skip run tomorrow before I start breaking down.
Got the ride in hit the z4s ok but total ride was only .84 IF. 20 mph headwinds pretty much beat me down. Really tough on the run this evening although I did meet my z2 pace as prescribed. Looking forward to the next week. A little rest is needed.
For those on TrainerRoad, how did you find this Saturday's ride? Mine hurt me. It called for 2x16 at 100% FTP followed by a rest then 2x7 at 100% FTP. For the first time since I got my WahooKickr 15 months ago, I had to reduce the intensity for an interval. For my last seven-minute set, I had to start at 80% and then work back up to 100%. Not sure if it was too much travel for work (was on the road three days this week), too much unhealthy holiday eating or just accumulated fatigue.
@Patrick - not sure how that came up in TR. I'm INT, and it ("2017 OS Wk7 Sat INT") was appropriately configured as 2 x 12 and 2 x 9. ADV looks like 2 x 14 and 2 x 13 (the second half sounds brutal...). Could it have been a typo in the WKO selection (as I've done selecting a 2016 WKO accidentally...)?
Got mine in yesterday, but I was really struggling toward the end of the last interval. 1.02 for the first ones, 1.03 for the second ones. However, as has been said, we only have to make it through 20' next week, so that'll be easy, right? Right?
Got er done yesterday. Tough week with planes trains and automobiles for work so missed the vo2 session so really needed to get it in but was really tired. Numbers came in strong though. Totally agree with mental aspect. I think my mental improvement is just as strong as my fitness.
Thanks Bill. Went back to TrainerRoad. Intervals were at 2x16 and then 2x7. Both sets at 100%. Training plan was supposed to be at 2x16 and then the remainder at Z3. I guess the extra 2x7 intervals were part of the secret Santa.
In any event, I tested today and inched my FTP up to 258, which I was pleased with. However the gains on my tests are getting smaller as I think I am hitting a plateau.
Comments
broke thru 400w ceiling today on a few of the vo2max 30/30's, which was unexpected, and which now becomes a new workout target
averaged 364w for the entire set of 30/30's, up 4% from last week
also, had a 60 minute normalized power equal to my FTP
I had 2 easy no-leg days before this workout
Thanks for clarifying my statement, Derrek. David, as long as you get to 0.95, you're getting the prescribed work in. Pushing above 1.0 should only be done if you, through experience, expect that your current FTP is actually higher than your prior tested FTP, as most of us do at this point in the OS. After the next test, fewer of us will be pushing too far above 1.0.
Regarding the run, IF is a little wonkier in TP. Basically, prior coaches' guidance has been to be within +/- 5-10 seconds of the prescribed pace (regardless of zone) for most effective work.
I had a solid workout. My strained hamstring (from Friday's TM run) didn't bother me. Intervals were 1.0, 1.0, 1.01, 1.02.
Looking forward to test week.
Got mine in yesterday, but I was really struggling toward the end of the last interval. 1.02 for the first ones, 1.03 for the second ones. However, as has been said, we only have to make it through 20' next week, so that'll be easy, right? Right?
In any event, I tested today and inched my FTP up to 258, which I was pleased with. However the gains on my tests are getting smaller as I think I am hitting a plateau.