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OS Speed Work & 30/30s Question

kurshingkurshing
in General Training Discussions

So, last OS (in the winter), I did my OS speed work on the treadmill for runs and trainer for the bike.  Now, I have moved to the track for the runs and am mixing road and trainer for the bike portion.  So, here is my question:

The OS plans call for a certain Pace/HR/Power for the prescribed distance/time...for all practical purposes (especially since I am training with HR on the bike), should I be focused on just going all out during these exercises?

I did the run work on the track tonight, with focussing on a specific pace but just going at the max speed I could hold for the duration with strong finish to each interval.   On the bike, I did a similar thing on Tuesday...just went all out (I made the adjustment to the 1/1 instead of the 30/30).  Both workouts really raised the bar on the 'hard work' factor of the OS plans...makes me think I wasn't pushing hard enough on the treadmill and trainer in the winter...even though I was technically hitting the target speed/HR.

Thoughts?  AM I going too hard (I know I am working out above z5)?  OR, when it says 'z5' should I really be interpruting it as "get out there and go all out"? 

Thanks guys!

 

 

 

Comments

  • dan_forbesdan_forbes

     I work with power and pace, and for intervals that short, I pretty much go all out too, I especially feel it on the bike.  If I do 120% on the bike, it doesn't feel like much when I'm done, but what I do now is stand for 10", then sit and mash as hard as I can for the remaining 20". For the run, I do the same as you.  I feel shot when I'm done, but for 30" intervals, I feel it is the only way.  Maybe we're working too hard, but if we can handle it without compromising the rest of the week's work, or getting injured, what the hell right?  

    Dan

  • Al TruscottAl Truscott

    You are going too hard if you can not properly do the next day's workout, or really any of the upcoming workouts for the next few days; or (harder to detect) if you are starting to dig a hole over 2-3 weeks of over-training - getting too fatigued, losing weight, sleep, friends, etc.

    The scientists say you only "need" to be working at those prescribed paces and going faster will not provide any additional benefit, unless your FTP and VDOT have not been tested recently and are actually higher.

  • David FlintDavid Flint
    @Steve - think you have to remember that there's a point of diminishing returns to all interval workouts - as Al mentioned, you have to be wary of digging yourself a big hole. Have to say, this is the major advantage of using power & pace instead of HR; you can keep within the prescribed zones, do the work, reap the rewards and recover well for the next session - if that means bailing out of a session because you are failing to hit zone, then so be it. We trying to build fitness and force an adaptation to best serve our specific triathlon needs.
    By going all out, you may be turning a 1' Z4/5 effort into a Z5/Z6+ interval which will reap different benefits (and also negatives too) - also, unless you are really in tune with you body & training, i.e. what you need to do to 'bring you on', then I'd be very wary of over-cooking it.
    From a bike perspective - what we don't do within EN - or any Tri plan (and believe me, be very thankful we don't!!) - is really anaerobic, Z6+ stuff 'cos we don't need to do it for the kind of racing we do, i.e. so called 'steady-state' riding.
    Just my take dude!

  • kurshingkurshing
    Thank you guys for your thoughts. I will focus on hitting the prescribed targets for these high intensity workouts...especially the run as I see that being the sport where you can most easily dig that 'hole' you mentioned. I am going to be making the switch to power in about a month or two, so, I am looking forward to being able to monitor my work on the bike in a similar fashion as the run...and completely getting away from HR!
  • kurshingkurshing

    @Al & David - yeah, I am feeling that 'manly' workout I logged on Wed right about now!  I was still able to get my 30/30s in yesterday (at a more reasonable/prescribed level of work) but, I was really struggling as I have dug a hole for myself going all out on Wednesday on the track.  I can see now why the track work has a prescribed intensity and doesn't read 'ball to the wall' (pardon the expression ladies!).

    Moving forward, I will stay 'in check'...on the z5 prescribed speeds for these efforts.

    Thanks for the insights guys! 

  • Coach PatrickCoach Patrick
    Good call on monitoring / metering your effort...and thanks for sharing that with the Team!
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