February Outseason 2018 - Week #6
Welcome to week #6!
We are nearly midway through our training block. For those of us who tested last week, we now have a new FTP to re-set the intensity of our workouts. For those who didn't test, we should be assessing how to adjust the intensity of our workouts to optimize our time on the bike.
This week, I re-tested my cycling FTP. Fortunately, I was able to boost it ~9% (to 222 w). I attribute this mostly to consistency, as I was sidelined for the better part of four months this past autumn/winter. It felt good to get a boost, but I am still behind where I was at this point last year.
Unfortunately, I did not re-test my time on the 5K run. We had a Nor'easter here in Connecticut, which covered my typical 5K course with snow and ice. I am planning to re-test my run in the next few .
This week, we are being asked to increase the time we spend in our cycling intervals. For Tuesday, my Z4 intervals are up to 15 minutes now. The threshold/sprint intervals on Thursday require the same total time at Z5 to 12 minutes, and that is because the intervals are moving to 60 seconds, up from 40 seconds, but will be fewer in number. Next week's Saturday ride will lengthen the Z3 long interval, for level 2 that means 70 minutes - an increase of 10 minutes.
I am starting to feel the impact of the longer workouts. My Strava log shows that I am spending ~9 hours running and cycling per week. At the beginning of the FOS, I was at ~7.5. In addition, the workouts are getting intense. My fatigue scores on Strava are up, and my CTL is going up as I am spending more time running, which I do at a higher HR than I can maintain on the bike. I am averaging about 19 miles running a week now, which combined with the longer, harder bike rides, is taking its toll. I can feel the fatigue when I climb the stairs. Also, yesterday I felt compelled to nap midday after my long ride and run. My long ride was difficult. It took quite a bit of concentration to maintain 60 minutes at Z3 after the Z4 intervals, at my higher FTP. I was tempted to dial the power down, but I with some mental tricks (counting my breaths, etc) and positive self-talk, I was able to make it through the workout as planned. Nevertheless, it hurt.
The sun is out, and the snow is melting here in Connecticut. I am hoping that next week the weather will be good enough to ride outdoors.
Hopefully, everyone else is making progress with the FOS and you are seeing the first glimpses of spring.
We are nearly midway through our training block. For those of us who tested last week, we now have a new FTP to re-set the intensity of our workouts. For those who didn't test, we should be assessing how to adjust the intensity of our workouts to optimize our time on the bike.
This week, I re-tested my cycling FTP. Fortunately, I was able to boost it ~9% (to 222 w). I attribute this mostly to consistency, as I was sidelined for the better part of four months this past autumn/winter. It felt good to get a boost, but I am still behind where I was at this point last year.
Unfortunately, I did not re-test my time on the 5K run. We had a Nor'easter here in Connecticut, which covered my typical 5K course with snow and ice. I am planning to re-test my run in the next few .
This week, we are being asked to increase the time we spend in our cycling intervals. For Tuesday, my Z4 intervals are up to 15 minutes now. The threshold/sprint intervals on Thursday require the same total time at Z5 to 12 minutes, and that is because the intervals are moving to 60 seconds, up from 40 seconds, but will be fewer in number. Next week's Saturday ride will lengthen the Z3 long interval, for level 2 that means 70 minutes - an increase of 10 minutes.
I am starting to feel the impact of the longer workouts. My Strava log shows that I am spending ~9 hours running and cycling per week. At the beginning of the FOS, I was at ~7.5. In addition, the workouts are getting intense. My fatigue scores on Strava are up, and my CTL is going up as I am spending more time running, which I do at a higher HR than I can maintain on the bike. I am averaging about 19 miles running a week now, which combined with the longer, harder bike rides, is taking its toll. I can feel the fatigue when I climb the stairs. Also, yesterday I felt compelled to nap midday after my long ride and run. My long ride was difficult. It took quite a bit of concentration to maintain 60 minutes at Z3 after the Z4 intervals, at my higher FTP. I was tempted to dial the power down, but I with some mental tricks (counting my breaths, etc) and positive self-talk, I was able to make it through the workout as planned. Nevertheless, it hurt.
The sun is out, and the snow is melting here in Connecticut. I am hoping that next week the weather will be good enough to ride outdoors.
Hopefully, everyone else is making progress with the FOS and you are seeing the first glimpses of spring.
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