Home› General Training Discussions

FOS Week 2 Hunka, Hunka, Hunka Burning Love

Elizabeth HornakElizabeth Hornak
edited February 14, 2017 4:22PM in General Training Discussions
*Thanks Jennifer for starting the music theme!* 

Kicking off Week 2 will be the theme of Elvis!
PB and banana sandwiches were his thing (not sure on the bacon part). 

Here are your key points for the week

Power Athletes
• Testing week established your functional Threshold - Z4 of power zone - Coach R wants you to ride here
• First 2'-3' are critical - don't pay for it later
• Settle in to goal watts
• Last 2'-3' should be challenging
• As you progress through OS, you may find your Z4 getting easier
• Goal: stay consistent effort across intervals

HR Athletes 
• HR is delayed from effect from 90' to 2 minutes to rise to Z4 level
• Like power athletes, first 2'-3' are critical - don't pay for it later
• Try to get in Z4 HR, and adjust length of interval if necessary
• Goal: stay consistent effort across intervals

So you don't burn a hole
• If you aren't feeling the love, adjust workouts (if needed) so you don't blow up in the end.
• Coach R's method is to adjust length of interval to ride watts
• Dialing back watts / HR and maintain interval length
• No intensity goals 

Cheers,
Beth

Comments

  • Jacklyn MooreJacklyn Moore
    @ SS and @JC- You guys are AMAZing! Thank you for your encouragement. 

    Goal for this week to be about the same as last weeks totals. Coach has me on the slow build plan too. My run has ALWAYS been weak. I have not found the durability button yet. I have found over the years that The GET FASTER plan and I are NOT friends. I get hurt everytime. I am a middle aged gal who was told at one time to never run. So here I am.  :)

    We are going to have a fantastic weak all!

    #CPR#WORKWORKs
  • Jeff UnruhJeff Unruh
    edited February 14, 2017 1:44PM
    Done and dusted - one leg drills are not my strength :-(

    146/149/146 off my guestimated 150 FTP.  Probably is closer to 160 but the watts felt right just under 150.

    https://www.strava.com/activities/866011548

    My HR is insanely high now (no cardio fitness).  I hit 191HR during my 2x1mi on Sunday.  Highest i have ever recorded was 196 back when I was "just a runner".

    Good week to you all!
  • Shaughn SimmonsShaughn Simmons
    Can't say it any better than @Elizabeth Hornak :

    • First 2'-3' are critical - don't pay for it later
    • Settle in to goal watts
    • Last 2'-3' should be challenging

    BIG wisdom - thanks for posting it Elizabeth!

    Rough morning at that SS pain cave:  https://www.strava.com/activities/865957221  (gorillas everywhere).

    Happy V-day all!

    SS
  • Shaughn SimmonsShaughn Simmons
    @Jeff Unruh - that HR will come inline after one more week of hard work.....give it time and Damn nice work!

  • Jacklyn MooreJacklyn Moore
    This morning had a visit from a Gorilla. Dang. Crazy high HR. Ended up doing a little heart rate management and backed off the power by a couple watts. That helped. IF 0.85 for today. Feeling good otherwise.

    https://www.strava.com/activities/866240362
    Have a wonderful Valentines everyone!

    #CPR
  • Elizabeth HornakElizabeth Hornak
    @everyone ~ Happy Valentine's Day ~

    Last of the 3 x 6' was the gorilla for me ~ I definitely saw a drop in my speed. Did not wear my HR, but can assume my HR was way above Z4.

    Wish I had power because it would have been interesting to see that kinda of data, but my eldest darling daughter is a junior in HS, so extra funds are going to her college account vs triathlon toys. 

    Ran my 25' on the treadmill. Knees feeling better, and my new PT is giving me a lot of hope right now.......

    Love dipping into Strava to see all the amazing work! I don't have time to floss let alone, have another program to plug my workouts into....

    Looking forward to seeing the runs tomorrow.  :p

    Beth





  • John CulbersonJohn Culberson
    @Elizabeth: I ended up wasting precious time trying to pair my power meter with my devices. I completed 2 x 9' before my wife came home. Gadget fatigue was the gorilla that crushed me... but on Valentines Day, cutting the workout short bought me some SAU's. I'm having a particularly tough week at work and am trying to fight of a chest cold, so probably just as well. I might go check out @Jenniferlyn's motivational thread. 

    Thanks everyone for posting. It REALLY helps keep me focused on getting back on track with the team as soon as possible after life (or a failed workout) derails my "perfect training regimen!"
  • Elizabeth HornakElizabeth Hornak
    @John Culberson YAY for SAUs. :)  You are  heading into the homestretch of the week, and perhaps a nice cup of chamomile tea will usher in a peaceful rest of the week. 

    So happy we have a safe place to share and vent. 

    #FOS #teamwork #weareallinittogether
  • Jacklyn MooreJacklyn Moore
    That's one of the many beautiful things about the Haus. Gentle ribbing, support, challenging each other but not negative catty egocentric bullshit. I don't think I would have made it as far as I have without the safety of the Haus. 

    @John Culberson- SAU's are fantastic! 

    Tomorrow is going to be an early bike. So see with the sunrise. 
  • Shaughn SimmonsShaughn Simmons
    @John Culberson - SAUs are priority 1!  Mess that up and everything else falls apart!  Nice work!
    @Jacklyn Moore - Nice work on that long run. Rest, then keep killing it!

    V02 work in the SS pain cave this morning: https://www.strava.com/activities/868313243

    Hope all are focused on Friday recovery!

    SS


  • Jacklyn MooreJacklyn Moore
    Well that was entertaining! The Gorilla was laughing at me!!! REALLY! Carried some good fatigue into the bike this morning. Could feel it climbing the stairs. Man i'm not sure where all this sweat is coming from. I have NEVER dripped like this before. I switched to NUUN this season. I wonder if the lower sugar content has anything to do with it. I was using GE. I actually had beads of moisture on my shoulders! Yep. I'm sharing it.  :D I just might have an effective sweat test this year. My old tests said I only needed 10oz of liquid an hour. I didn't believe it so I always drank more.

    Those 30" intervals suck. I really struggled on the back end. Just got back from my massage/chiro. Had a rib out. That makes breathing a bit challenging. Chiro wants me to not run today. Let things settle. I'm ahead on mileage this week so i'm good. I think a walk is in order. 
     Later Tater! #CPR
  • Shaughn SimmonsShaughn Simmons
    edited February 16, 2017 7:21PM
    @Jacklyn Moore - first, can't say enough about your work ethic so far in this OS.  Be proud!  You, like me are a heavy sweater.  I sweat about 56 ounces per hour at ~78-80 degrees (per last sweat test).  That is a lot of liquid coming out to deal with and to replace sufficiently.

    Now in general terms, during a 1 - 3 hour wko, your body has enough sodium in it to withstand that much sodium loss without compromising performance.  Go beyond that time frame without replenishing it and you are going to have issues.

    Salt/sodium can help you retain fluid.  Too much sodium and you can experience swelling, too little and you can lose water faster, dehydrate faster all other things equal.  Sodium loss is correlated with how much sweat you lose as well.  At warmer temperatures, your body tries hard to cool itself, you sweat more and you lose sodium faster with the higher sweat rate, and, therefore you have to replace it faster.

    I personally am not a fan of NuuN because it is not a buffered source of sodium.  Salt Stick brand is buffered.  During a long race event in warm conditions, given my sweat rate, I know I have to supplement my GE with salt tabs.  In high doses (my case) a non-buffered source of concentrated sodium like NuuN will cause me great stomach distress.  I can avoid that by taking a buffered source like Salt Stick.  

    During my OS wkos, i.e., higher intensity, shorter duration, normally cooler temps, etc......water and simple gatorade works fine for me.  If at any point I begin to feel tingly in my hand(s), I know that I need more sodium, I drink some gatorade, and that usually fixes the issue......again, over long events, I have everything dialed in from several race rehearsals......

    SS


  • Jeff UnruhJeff Unruh
    edited February 17, 2017 1:56AM
    @Shaughn Simmons -- yep HR will come around before too long.  Then sometime this Summer I'll complain that I can't get my HR over 175 :-)

    Well - undercooked the Z5 intervals today but lesson learned.  I was using my swagg'd FTP of 150 and did the first round targeting 175'ish and it felt a bit too comfortable.  2nd round closer to 190 and the last few over 200.  I have always found the 30/30 and 60/60 easier as I know the pain ends soon(er) than the FTP intervals ;-)

    I am giving myself bonus points as I just got back from a long travel day and really wanted to hit the couch - proud of myself for hitting the drainer.

    https://www.strava.com/activities/869097093
  • Shaughn SimmonsShaughn Simmons
    @Jeff Unruh - nice work man.  Getting this done with travel is fantastic......be proud!

    No over cooking for me this morning.  Just some lower intensity IM watts interval work: https://www.strava.com/activities/869421688

    Good luck with that monster bike tomorrow all! 

    SS

  • Jacklyn MooreJacklyn Moore
    @SS- I am actually really glad to be a heavy sweater. Better than no sweater. Especially when it's hot! I have a huge problem with cooling during the summer. 

    Great job @Jeff Unruh!

    Today is not a rest day for me. IT's ahead full steam. Doing Saturday plan today. 
    Glad I respected my MD's request to not run yesterday. My back/rib muscles are actually sore today. This should be interesting! 

    Have a great Friday all!!!
    #GOTIMGO!
  • Jacklyn MooreJacklyn Moore
    As to the nutrition thing. A bunch of us girls have been reading, this winter, a book by Stacy Sims PhD called "ROAR".
    Stacy is an exercise physiologist and nutritional scientist. She specialises in women's nutrition and heat regulation. She has guided endurance athletes men and women from all levels. Kim Duborn has consulted her team to help her improve her bike and body comp. What we are learning is that men and women use fuel and hydration differently. Especially hydration. Hydration and absorption are very dependent on our hormones. The surprising finding was that the best time to race is actually when aunt flow has arrived. Hormones are stable and blood volume is stable. 

    I am thinking of taping Stacy as well. I need help with my IM nutrition plan. When I follow the EN recipe it all falls apart. I'll let you know how it goes. 
  • Jeff UnruhJeff Unruh
    While I fully appreciate "EDM" is not for everyone.  This set has been a go to for me especially when doing the 30/30 and 60/60...

    Namely the last song - a Drum and Bass remix by High Contrast of an MGMT song "Time to Pretend"

    Skip to about 1:50:30 and then just pedal like a crazed animal :-)




  • Jeff UnruhJeff Unruh
    First outdoor ride since IMFL 2013 - it was great!

    https://www.strava.com/activities/871090392

    Enjoy the weekend - Springtime weather outside Chicago!!
  • Shaughn SimmonsShaughn Simmons
    Nice work @Jeff Unruh !

    Survived myself this morning putting a lot of work in this Sat session:  https://www.strava.com/activities/871049177

    Just remember all, I have been building through my own OS since about last November......but I love the mojo in this group.

    SS

  • Jeff UnruhJeff Unruh
    That is my definition of of hell @Shaughn Simmons (your ride).

    Must have belt some great fitness.  I see IMMT this year for you but that is a ways out.    
  • John CulbersonJohn Culberson
    edited February 19, 2017 2:26AM
    Sorry I've been off-forum... very hard week at work including an all-nighter and a chest cold. Got a good night's sleep last night and swam a bit before cruising through 3 miles at TRP. Finally, the trainer ride left my lungs burning. Felt good to "open-em-up." Everyone is staying tight here in FOS. @SS: You were on fire today! @Jeff and @Jacklyn: You guys are building fitness daily. I missed the 30/30's. Hope not to let that happen again. Plan a couple of hours ABP outside tomorrow. Still laying low on my runs. http://tpks.ws/yA5H9
  • John CulbersonJohn Culberson
    edited February 19, 2017 10:24PM
    80min ABP outside with a few climbs. Cool, light breeze. Not too hard, not too easy. http://www.strava.com/activities/872781182
  • Shaughn SimmonsShaughn Simmons
    @Jeff Unruh - thank you....I will focus on intensity for a few more months trying to build that fitness engine before laying on the longer distance IM stuff for IMMT.  Once the longer distance wkos begin, getting faster goes out the window......

    @John Culberson - hope you are past that chest cold and rest up if it continues to linger.

    SS

  • Larry SteinbergLarry Steinberg
    Travel is mucking my schedule. Last week I was traveling but did squeeze all the workouts in. I returned home today and jumped on the trainer for Tuesdays intervals. It's good to have the motivation here!

Sign In or Register to comment.