Thursday Bike WKO complete. Since coming out of 12 weeks in the NOS, I rolled the dice and did the advanced WKO at 102% and felt solid. Can't say enough how great the OS really is!! Keep up the great work team!!!
Posted By Paul Curtin on 11 Jan 2017 02:04 PM ... I may modify some of these workouts to do 1-minute bursts instead of 30 seconds; then take 2 minutes or so to recover
Getting "insufficient recovery" is key to gaining value from VO2 intervals. A way to check that your recovery intervals are setting you up properly is look at the NP for the entire time of the main set, work + recovery time. It should be an IF of 1.0, same as your FTP. Higher than that, you're working too hard and will burn out over time. Lower, and you'll not get full benefit from the work intervals.
I aim for an IF of 0.6 during the recovery intervals. Equal time for both, with 1.2 IF for the work, puts the correct and manageable stress on the neuromuscular system we are trying to improve with this exercise.
@William (and @Doug) - excellent guidance, thank you. I'll stick to the plan next WKO and see how that feels; going over the power number clearly required a longer recovery time
@Al - great perspective on insufficient recovery; I always thought HR was supposed to come back down into z2 before starting next interval. Definitely keeping an eye on the IF metric from now on
I must be a sick puppy because I actually like the 30/30's. I find it difficult to hit the target power right out of the gate but once there I like the intensity of this work. Like Paul, I may add about 5 seconds next week to get the full benefit.
For those who did not attend yesterday's webinar I asked Coach Patrick about the cadence on the 30" efforts and he said he'd like to see it well above 100. I don't think that's mentioned anywhere to my knowledge so I thought I'd post it here.
I'm new to EN so obviously my first OS. Did the bike test with an FTP of 219. That's about where I would guessed it would be. I'm looking forward to some improvement! I'm excited to join in and get motivation from all of you. I'm not new to Triathlon. Have done a couple Im races many HIM and lots of shorter races over the past years. We are in the dead of winter here (central WA) so for now the training will be mostly inside. Looking forward to learning more as we go!
Good day everyone and welcome to raise the roof Thursday. The VO2 work is where we push our roof higher. I do work VO2 max efforts on Thursday, I just opt to extend the pain longer than what is written in the plan. Today, I did 5 X 3' with a target of 120%. I felt very good today and was able to push a little above that goal. I followed up my ride with a 4 mile brick.
Worked to get through yesterday's bike. Taking each workout cautiously. I've watched many teammates the last few OS's overachieve their fitness during these first few weeks and suffer as the WO's begin to get harder in the coming weeks. My bike fitness is so poor right now... I know I'm at risk of walking down that road.
Yesterday's WO was great. I was able to push most of the :30 VO2's I decided to cut the second set to 5times. Felt great to get back to work though. Keep the posts coming... every one helps me build the drive to dig in deep on these intervals!
Got the VO2 workout done and rather enjoyed it. Except for the part where I seemed to be spinning with out the proper power output. I am using PT1 pedals and the PowerMatch feature, which allows the power meter to control the kickr (mine is version 1) in ERG mode. I did a few ftp work outs with it and it was ok...I could sense the calibration modes---there are bits of spinning with lower power as it recalibrates.
I really like the idea of using my power meter to train with, but this feature isn't ideal at this point. Interval #13 shows me spinning at 111 cadence and low power to my goals. My graph is pretty jumpy too, like when I used standard mode vs erg. Am I doing something wrong??? I am very tech challenged, so likely hood of error is high!
Thoughts?
Here is the link to yesterdays bike wo. I did a little 30' brick at trp since I didn't get any running in yesterday do to being a klutz and wiping out on ice hard enough to send me home! Nice low hr! YAY.
Got the VO2 workout done and rather enjoyed it. Except for the part where I seemed to be spinning with out the proper power output. I am using PT1 pedals and the PowerMatch feature, which allows the power meter to control the kickr (mine is version 1) in ERG mode. I did a few ftp work outs with it and it was ok...I could sense the calibration modes---there are bits of spinning with lower power as it recalibrates.
I really like the idea of using my power meter to train with, but this feature isn't ideal at this point. Interval #13 shows me spinning at 111 cadence and low power to my goals. My graph is pretty jumpy too, like when I used standard mode vs erg. Am I doing something wrong??? I am very tech challenged, so likely hood of error is high!
I'm new to training with a smart trainer - i've got a quarq on the bike and am using a cycleops magnus - for the 30/30 vo2 intervals it seemed tough to hit the targets with any level of accuracy. At least with mine, it took 3-4 seconds for the power to ramp up to target, but then it would slip off a bit. I feel like even with trying to do a steady cadence, every little variation in pedal technique resulted in quick adjustments to trainer resistance.
Yes there are other Zwifters here. :-) I'll be getting on today after the teenage boys roll out of bed so my huffing and puffing doesn't disturb them. ;-) Think I'll even give my run a shot on Zwift today as well--I think I've got everything I need now to give it a whirl!
Saturday Bike complete. HR stayed pretty low for some reason. Not sure if it was me or the HR monitor going wonky. Effort felt great, and I was dripping wet in sweat, so I think I did fine.
Saturday Bike complete. HR stayed pretty low for some reason. Not sure if it was me or the HR monitor going wonky. Effort felt great, and I was dripping wet in sweat, so I think I did fine.
Looking at your Trainer Road files since the first of the year, your HR looks pretty consistent to me. During the work intervals, you are gradually rising up top the 140 +/- range at the end, right where you should be according to your TR Heart Zone chart. What you may notice over the next month or two as you get fitter is, your HR for the same work load (say, 10 minutes @ your FTP) will get lower and lower. That would be normal. And increased sweating is a good sign, also of increased fitness.
Saturday's are always busy and tough to fit the long workouts in. This is the only day off I share with my wife. I didn't get to my bike today until after 10:30 am.so I shortened up the total time by cutting out the rest intervals. Hope everyone has a safe training day.
First week first Saturday long workout done and it has been awhile for sure since I welcomed this. Week One bike test was a true picture of my bike fitness. All the following W/O's for the week have been spot on. Saturday's bike workout though I played it smart(for me). Stayed away from "killing it" knowing this is not a race, many weeks to go. I stayed in the low end of my low end of my Z4 and killed it. Lot's of time in the next while to have true bike fitness. I want to have true bike capabiities when the snow is gone and I do get outside. All of you JOS keep up the good work !
Yes I'm a zwifter. I don't use it much for the structured workouts, I prefer the perfpro software. That being said, I need to try the workout mode. Is that what others use on zwift or do you just try and watch your power and the clock as your riding along?
Got my Saturday workout in this morning. The last 10 minute Z4 interval required some intense concentration!
Today's FTP intervals were certainly a challenge. With a slight increase in FTP from this weeks test I found the second set of 10' efforts to be fairly intense.
For whatever reason my Kickr seem to switch to from ERG to slope mode while using Trainer Road after the first 10' minute effort. I struggled for bit because of this and my heart rate shot up. You can see from the Strava file what happened.
Hope everyone is recovering well from today's work that I've seen on Strava. Lot's of great effort out there!!
Comments
Oops.. didn't realize I posted that on the Bike Wk1 thread!!
Thanks Trish!
I aim for an IF of 0.6 during the recovery intervals. Equal time for both, with 1.2 IF for the work, puts the correct and manageable stress on the neuromuscular system we are trying to improve with this exercise.
@Al - great perspective on insufficient recovery; I always thought HR was supposed to come back down into z2 before starting next interval. Definitely keeping an eye on the IF metric from now on
2017 OS Wk 1 Thu BEG
I may regret this later, but I really enjoyed this workout!
Seeing that Anna S had already done the workout on Strava was a perfectly timed kick in the butt to get 'er done this morning too! Loving the team!
For those who did not attend yesterday's webinar I asked Coach Patrick about the cadence on the 30" efforts and he said he'd like to see it well above 100. I don't think that's mentioned anywhere to my knowledge so I thought I'd post it here.
Here's today's work... [code]https://www.strava.com/activities/829692388 [/code]
Tom Bray that is SICK! Throwing down that kind of power on a consistent basis!!
Scott D - to answer your question regarding the gorilla - I felt like he rode me....
Tom Box - ....the most consistent hard working peep you will find in the OS......a quiet one....watch him closely!
Tues bike: https://www.strava.com/activities/827273481
Wed bike: https://www.strava.com/activities/828429683
Thurs bike: https://www.strava.com/activities/829496504
SS
I'm new to EN so obviously my first OS. Did the bike test with an FTP of 219. That's about where I would guessed it would be. I'm looking forward to some improvement! I'm excited to join in and get motivation from all of you. I'm not new to Triathlon. Have done a couple Im races many HIM and lots of shorter races over the past years. We are in the dead of winter here (central WA) so for now the training will be mostly inside. Looking forward to learning more as we go!
Good day everyone and welcome to raise the roof Thursday. The VO2 work is where we push our roof higher. I do work VO2 max efforts on Thursday, I just opt to extend the pain longer than what is written in the plan. Today, I did 5 X 3' with a target of 120%. I felt very good today and was able to push a little above that goal. I followed up my ride with a 4 mile brick.
https://www.strava.com/activities/829857893
https://www.strava.com/activities/829858022
Yesterday's WO was great. I was able to push most of the :30 VO2's I decided to cut the second set to 5times. Felt great to get back to work though. Keep the posts coming... every one helps me build the drive to dig in deep on these intervals!
https://www.strava.com/activities/830098823
I really like the idea of using my power meter to train with, but this feature isn't ideal at this point. Interval #13 shows me spinning at 111 cadence and low power to my goals. My graph is pretty jumpy too, like when I used standard mode vs erg. Am I doing something wrong??? I am very tech challenged, so likely hood of error is high!
Thoughts?
Here is the link to yesterdays bike wo. I did a little 30' brick at trp since I didn't get any running in yesterday do to being a klutz and wiping out on ice hard enough to send me home! Nice low hr! YAY.
https://www.trainerroad.com/cycling/rides/4903621-2017-os-wk1-thu-int
NO!!!!!!!!!
I'm new to training with a smart trainer - i've got a quarq on the bike and am using a cycleops magnus - for the 30/30 vo2 intervals it seemed tough to hit the targets with any level of accuracy. At least with mine, it took 3-4 seconds for the power to ramp up to target, but then it would slip off a bit. I feel like even with trying to do a steady cadence, every little variation in pedal technique resulted in quick adjustments to trainer resistance.
https://www.trainerroad.com/cycling/rides/4908713-2017-os-wk2-thu-beghttps://connect.garmin.com/modern/activity/1522721437
So far so good. I'm about to hop into Zwift and do the Saturday brick. Thanks to all of you for journeying together.
FYI: Any other zwifters out there?
Cheers
https://www.trainerroad.com/cycling/rides/4920745-2017-os-wk1-sat-beg
Looking at your Trainer Road files since the first of the year, your HR looks pretty consistent to me. During the work intervals, you are gradually rising up top the 140 +/- range at the end, right where you should be according to your TR Heart Zone chart. What you may notice over the next month or two as you get fitter is, your HR for the same work load (say, 10 minutes @ your FTP) will get lower and lower. That would be normal. And increased sweating is a good sign, also of increased fitness.
Keeping your eye on those downstream workouts...
Saturday's are always busy and tough to fit the long workouts in. This is the only day off I share with my wife. I didn't get to my bike today until after 10:30 am.so I shortened up the total time by cutting out the rest intervals. Hope everyone has a safe training day.
https://www.strava.com/activities/831794105 Bike
https://www.strava.com/activities/831789166 Quick run
Um, that was hard. Yep. Gonna be an epic OS for sure!
Got my Saturday workout in this morning. The last 10 minute Z4 interval required some intense concentration!
Good work everyone!
Did the Saturday brick and had a tougher time finding the balance between cadence/gearing. It just felt tough but then again, it's supposed to!
For whatever reason my Kickr seem to switch to from ERG to slope mode while using Trainer Road after the first 10' minute effort. I struggled for bit because of this and my heart rate shot up. You can see from the Strava file what happened.
Hope everyone is recovering well from today's work that I've seen on Strava. Lot's of great effort out there!!
[code]https://www.strava.com/activities/831688220[/code];