FOS Week 8 ~ Test Week ~ "Whip It"
I spend a lot of time in my car, and love Sirius Road Trip radio. When Devo's Whip It came across the airwaves, I thought it a great theme for test week. 
{https://www.youtube.com/watch?v=j_QLzthSkfM }
If you like to yoga-fy, a nice Yin yoga practice tomorrow would be a great way to get into the zone for Tuesday Testing.
It is time to check out the gains we've made in the first 8 weeks of our OS.
Coach Rich's Testing Protocols
Power Athletes
At the beginning of the test, (first 3-4') go under the wattage you could do, then dial in the can-do number, and whip it in last 2-3' of test.
HR Athletes
8 week adaptation phase (love the donut example!) As time goes on in OS, there more effort to elicit change in HR. Get faster at same HR, but, HR doesn't change. HR will test less because there is no objective test metric.
Start first 2-3' go conservative, then watch HR rise to expected LTH. Finish strong in last 2-3' of test. Expectation is that HR has moved, but going forward HR will most likely not move.
If you watched the video, a nice recovery beer is on tap post test.
Cheers!
{https://www.youtube.com/watch?v=j_QLzthSkfM }If you like to yoga-fy, a nice Yin yoga practice tomorrow would be a great way to get into the zone for Tuesday Testing.
It is time to check out the gains we've made in the first 8 weeks of our OS.
Coach Rich's Testing Protocols
Power Athletes
At the beginning of the test, (first 3-4') go under the wattage you could do, then dial in the can-do number, and whip it in last 2-3' of test.
HR Athletes
8 week adaptation phase (love the donut example!) As time goes on in OS, there more effort to elicit change in HR. Get faster at same HR, but, HR doesn't change. HR will test less because there is no objective test metric.
Start first 2-3' go conservative, then watch HR rise to expected LTH. Finish strong in last 2-3' of test. Expectation is that HR has moved, but going forward HR will most likely not move.
If you watched the video, a nice recovery beer is on tap post test.
Cheers!
1
Comments
I had a 6 mile TRP run on the schedule yesterday: https://www.strava.com/activities/917270872
Z4 run intervals today at some point....
SS
@Shaughn Simmons thanks for the support!!
I'm off to the HIM plan next week getting ready for CdA HIM.
Z4 fight with the TM @ 1% today for me sucked! https://www.strava.com/activities/918583285
Moving forward.....
SS
@Shaughn Simmons - when I grow up I want to run like SS!
I did my bike test and the only thing different from what I can see is that my HR was actually higher (sonofabiiii). Got some kudos from @Coach Patrick, which made me feel great since I assume he saw some good rpms and a strong finish. I wasn't very energetic after a long workday, but won't use that as my excuse. Bring on more training!
@Larry Steinberg please stay in touch with us!
@Daria Matthews yup, I want to run like SS too!
@Jacklyn Moore How goes it?
I am hoping my 16 year old daughter, Emma, who will be joining EN in a couple of years, will pace my 5K tomorrow. I've been very run light, and it will be interesting to see how the bike has benefitted the run.
@Elizabeth Hornak -
First, what are you using to measure HR? An HR strap that is connect to your watch but not the computer?
Second, assuming you are an HR athlete (not power) and you did the test on a trainer? Or Outside?
IF on the trainer tell me the distance you covered last test and this test as well as avg HR last test and this test as shown by your watch (if that is what is connected to your HR strap....) Do you have a link to post I can see?
Yesterday I gave myself 3X11' at 1.0. Probably the most difficult 3 X 11' I can remember just because of the run fatigue from the prior day. Over extended on the run and paid for it on the bike.....
https://www.strava.com/activities/919251611
Keep leading all!
SS
Not fun.....fatigue in there.
How are the run TT coming out so far this week peeps?
SS
Fantastic week on the Oregon coast. Great weather. Good food. Good runs too.
Yesterday was such an incredible day I went for a long run. Ran 9 miles. Will be testing next week. Darn sickness screwing everything up! Oh well.
Tomorrow i'm slated for a long ride OUTSIDE! First one of the year.
I hope everyone is staying healthy and happy.
@Elizabeth: My HR always rises through a 20 min interval. I think distance covered (ie speed) will demonstrate progress more than HR. If avg HR (LTHR) goes up, it shows mental toughness, improved execution, improved fitness to hold HR for 20 min, and potentially a better warm-up. With increasing fitness, speed at a particular HR should increase. Faster...with the same HR/effort. Nothing like a race to push your FTP for an extended interval (ie a Test). Good luck to you and your daughter. Stay healthy!
@Daria: My HR typically varies at identical power based on my level of fatigue, but... biking fast requires the ability to maintain a different kind of discomfort from running (or swimming). It sounds like you might just be morphing into a bad-ass on the bike ;-)
@SS: I'm in for Buffalo Springs... how about you ;-)
While I didn't do a formal run test... 5 runs with average pace 45s quicker than 4 weeks ago indicates that I'm dialing in my most recent 5K test zones. I never really felt recovered for a bike test, but today's trainer ride includes 3x8' over 230w... as high as I've ever been indoors during an OS. http://tpks.ws/DVeOk
@Daria Matthews thank you?..... Also, FYI - test weeks have a bit of rest built into them though it may not appear that way a first review compared to the non-test weeks....
@John Culberson - nice work on the 3X8s! Buffalo Springs is in June and that happens to be prime time IM distance training for the August IMMT I am registered for unfortunately.
Did my weekend Z2 run this afternoon: https://www.strava.com/activities/925747482
SS
@SS: Yes, I figured that you were going to be goin' long right about that time of year. Mike Reilly is going to announce finishers this year.
I did one more (Zn2) 30 min run today to make six for the week. Weather kept me on the trainer. I really want to keep it rolling over the next two weeks, so stayed in Zn 3 for two longer intervals.http://tpks.ws/jiiY8
@John Culberson - not sure if you're speaking about Strava, but per my standards it's just okay right now
Good luck this week all!
@Shaughn Simmons
To measure HR, I have a Garmin 920XT, with strap connected to watch, and not bike computer.
Yes, I tested on the trainer, and I know there is some gadget I can buy to use with watch indoors, and I don't have it.
To test, I just used the timer and have this file for you -> https://connect.garmin.com/modern/activity/1649353020
11.7 miles in 40'.
I hope this helps.
I was hoping to see avg HR and distance recorded then compare to last test and see an equal or lower HR for and equal or farther distances vs. the first test revealing fitness gains. No distance or speed information so we can't tell if you are pushing out more miles or higher watts at a given test HR than before.
Can you add a Gamin Speed/Cadence sensor to your bike and pair it to your watch for future? Those are relatively inexpensive and would open the door for you to be able to measure improvements.
Additionally with this inexpensive option, let's say your initial test was 18.0 mph average on the trainer and the last test came in at 18.5 mph....BOOM, you now have a new training level for Z4 intervals, maintain 18.5 vs. 18.0.......
Without the ability to measure and reset the baseline as fitness improves or declines, it will be tough drive improvements.
SS
As you become more fit, your HR will tend to stabilize or even go down over time at the same RPE (rate of perceived exertion). Adding the speed sensor will allow you to see if speed is going up while HR stays the same or even goes down thereby showing fitness gains...
For example: look at my file from this morning: https://www.strava.com/activities/928988712/overview
Click on "analysis" and note the HR line holding around 155ish for the 20' Z4 intervals. Now, I was dying, my RPE was very high, but my heart was holding the line and beating relatively low for putting out 300 watts or ~4.0 wkg effort. That is fitness. If I laid off for 4 weeks I would lose fitness and come back and see that HR spike to 160s as well as not be able to even hold that kind of wattage for that duration......
Hope this helps add perspective.
Work Works!
SS
P.S. - These are the kind of discussions we need to be having in the forums! They add great value all around!
@Shaughn Simmons
Garmin speed and cadence sensor arrived on Sunday, installed today, ready to ride tomorrow!
Starting my first week of IM training! Man there's a lot of work to do. Taking it one w/o at a time until I figure out the flow.
Great job @Elizabeth Hornak!