I did the run test this am and did a tempo ride from 2015 OS week 8 as my ride/brick. It went well at the new zones, but was not the beast you all had scheduled.
long bike in prep for IMPR 70.3 in 2 weeks - 2.5 hr plan ride on Trainer road had a nice mix of intervals and ramp ups to break up the boredom of 2.5 hrs on the saddle. https://www.strava.com/activities/887490491
@William Jenks very interesting observation about the higher overall NP. People tend to focus solely on FTP, but for IM distance 5-hour power is more meaningful. This may be a way to gauge progress in between those two.
To me the increase is significant - my hunch is you'll see better power numbers when you get to the 25-minute zone 3 sets in the half and full plans. I'm curious to see what you observe.
Did the Saturday ride today on the trainer. It was challenging; yesterday's run left me with heavy legs
First 14' interval was okay, watched The Late Show on DVR. Second was harder; switched to OceanLab radio on Pandora. Third and fourth sets were heads-down with the Markus Schulz station. Volume cranked way up
Hopefully I've got energy to run later; will decide after an afternoon nap
Ugh I was sick with spring cold all week...I wasn't going to test on the bike anyway but planned to put in a good week...but I guess I get my cutback week anyway...LOL...My FTP is being adjusted from a early season swag of 200 to 218. The new FTP is based on 20min & 1hour correlation outside last week...so I'm gonna run with this for the next two weeks to see how it feels. I will be trying a small hack to the bike plan over the next few weeks....see how that goes as well.
On the run side...its just steady as she goes...no flash at all...the cold weather has me down and my feet are bothering...happy to get the time in.
I could have come up with a multitude of excuses for not getting the 2X18 in this weekend, wife's been sick all week, I was not feeling that well for a couple days but I just did not want to post a I failed to even try and get on the bike. So after convincing myself that I could do 4X9' if I needed I jumped on my bike and got it done. Thanks to the JOS crew for pushing me on this one.
2X18@ 1.0 and 2X8;1X10 @.83, .85 and .86. Total 95' @.87 119 TSS. The new zones were harder but I don't think quite hard enough.
While I'd really like to do another test I don't really want to miss the work of the longer FTP intervals so I'll just keep bumping things up.
Did my FTP testing on Tuesday and had a great result. Raised FTP by over 30%...both a function of not knowing how to test week 1 and putting in lots of work through week 8! New zones are killer but looking forward to new challenging workouts. Thanks for all of your motivation!
Comments
I did the run test this am and did a tempo ride from 2015 OS week 8 as my ride/brick. It went well at the new zones, but was not the beast you all had scheduled.
https://www.strava.com/activities/887490491
To me the increase is significant - my hunch is you'll see better power numbers when you get to the 25-minute zone 3 sets in the half and full plans. I'm curious to see what you observe.
First 14' interval was okay, watched The Late Show on DVR. Second was harder; switched to OceanLab radio on Pandora. Third and fourth sets were heads-down with the Markus Schulz station. Volume cranked way up
Hopefully I've got energy to run later; will decide after an afternoon nap
On the run side...its just steady as she goes...no flash at all...the cold weather has me down and my feet are bothering...happy to get the time in.
Keep up the great work everyone!
I could have come up with a multitude of excuses for not getting the 2X18 in this weekend, wife's been sick all week, I was not feeling that well for a couple days but I just did not want to post a I failed to even try and get on the bike. So after convincing myself that I could do 4X9' if I needed I jumped on my bike and got it done. Thanks to the JOS crew for pushing me on this one.
2X18@ 1.0 and 2X8;1X10 @.83, .85 and .86. Total 95' @.87 119 TSS. The new zones were harder but I don't think quite hard enough.
While I'd really like to do another test I don't really want to miss the work of the longer FTP intervals so I'll just keep bumping things up.
https://www.strava.com/activities/889468796
New zones are killer but looking forward to new challenging workouts.
Thanks for all of your motivation!