@Derrek Sanks good luck at the NYC half today, i had a slot, but my running is dismal. Going out to do the Hell of Hunterdon, we can meet for coffee in central joisy on your way out of town
Did a quick hour yesterday, mostly Z3 to spin out the legs before todays epic ride, 80 miles, 18% of it on gravel/dirt - synoposis to follow
I have learned not to trust how I feel in the first few miles of the long run, because I seem to loosen up and the second half is usually more pleasant.
I always try to tell myself this at the start of an IM run truth is that miles 4-18 are usually "pleasant." I have no idea what miles 19-26 look like as I've wiped them from memory... mile 16.1-26.2 is usually awesome
Thanks @BrianQuarton, that’s definitely how my HR charts. I haven’t abandoned the workouts but have thrown in stops to recover more. I’m doing them all in trainerroad with kickr in erg mode, so it’s my only option.
@Derrek Sanks - love it, guy trounces the competition in the NYC half and goes to Broadway after wards.. I Hope it's a disney show because that might be cliche!
I have no energy to meet even if you wanted to.. 79 miles, 6000' of climbing 19 gravel sections making for 18% of the distance, 341 TSS.. It's the hell of hunterdon and in the last 20 miles the gorillas wiped me up and spit me out!
Got the test done but the results were lower than the last test which I am thinking may have something to do with have a pretty bad head/chest cold for weeks 8-9 of training. I did manage to get some of each workout in but I cut the work load down during each session. Power was lower by about 5w which of course I wanted that to have an increase but that's what showed up today. So I am going to work at the same numbers I was using until the next test which I am hoping is the right direction to take, so any thoughts on this would help. Almost back to normal with the cold so hopefully that is in the past. Run test I will try tomorrow and see what happens
@Dave Legg - I just went through that a few weeks ago with the last test. Keep the same numbers!
Test improved my watts by 8, so it is a good bump! Seems I don't test as well as I used to, so now I am still beating all of my Z3-5 target zones on a routine basis!
Final push these next few weeks to get the final benefits out of this OS!
@Derrek Sanks - love it, guy trounces the )competition in the NYC half and goes to Broadway after wards.. I Hope it's a disney show because that might be cliche!
I have no energy to meet even if you wanted to.. 79 miles, 6000' of climbing 19 gravel sections making for 18% of the distance, 341 TSS.. It's the hell of hunterdon and in the last 20 miles the gorillas wiped me up and spit me out!
With no running, I went 165 mi in 10 hours, in 5 Zwift and one outdoor sessions. I've been doing OS since 2009/10, so I find getting my FTP, VO2, and ABP work on Zwift to be as if not more effective than slogan away at more structured training. But I think for those new to interval bike training, following the OS workouts is the better way to go - it's too easy to mess up the progression trying to DIY. But if you have 3 + OS years under your belt, trying something new while remaining disciplined sure relieves that potential monotony. For me it was 4+ years OS, 3 years Trainer Road (still with OS workouts), and now Yr 1 of the Zwift, using races for FTP and VO2 work, group rides for recovery, and EN team-mates to push me for 2.5 hours of ABP work.
My "testing": a 15' flat race @ 253 AP/3.8 w/kg, followed 30 minutes later by a 37' climbing race @ NP 233/ 3.5 w/kg (VI: 1.01) confirmed my estimated FTP of 223. Although Strava suggests 245, and TP/WKO suggests 227, I'm going a little more conservative. My Time To Exhaustion is 1 hour and 1 minute, which is even better than last's summers peak just before my ITU Long Distance race. A good place to be as I ramp up for Mallorca and Bad Ass Camps.
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Did a quick hour yesterday, mostly Z3 to spin out the legs before todays epic ride, 80 miles, 18% of it on gravel/dirt - synoposis to follow
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I have no energy to meet even if you wanted to.. 79 miles, 6000' of climbing 19 gravel sections making for 18% of the distance, 341 TSS.. It's the hell of hunterdon and in the last 20 miles the gorillas wiped me up and spit me out!
https://www.strava.com/activities/1459863319
Final push these next few weeks to get the final benefits out of this OS!
We saw Book Of Mormon.
My "testing": a 15' flat race @ 253 AP/3.8 w/kg, followed 30 minutes later by a 37' climbing race @ NP 233/ 3.5 w/kg (VI: 1.01) confirmed my estimated FTP of 223. Although Strava suggests 245, and TP/WKO suggests 227, I'm going a little more conservative. My Time To Exhaustion is 1 hour and 1 minute, which is even better than last's summers peak just before my ITU Long Distance race. A good place to be as I ramp up for Mallorca and Bad Ass Camps.