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Oct OS Week 9 - VO2 Time!!!!

thugbusterthugbuster
in Group Discussion-OutSeason October 2010

This should be fun!!!  By fun I mean lungs burning, legs trembling, sweat drenching fun!!!  The last three years I would be recovering from the Seattle Marathon and settling in for a 6 week hibernation.  Well, things have certainly changed!  Good luck All!!!

Quick question for veterans of the OS:  How much recovery (if any) between each 2.5 minute off/off set?  IOW, is there recovery after each on/off before moving onto the to the 2nd, 3rd and 4th set? If so, how much?

Thanks!

Comments

  • thugbusterthugbuster
    Okay, I think I answered my own question (but feel free to correct me if I am wrong). The 2.5 minutes is the only "off time" and you move directly into the next "set". After the 4 sets, you move into 85% stuff for the rest of the ride. That makes sense and sounds like it will suck (but in a get faster kind of way).
  • zildgenzildgen
    Bike test today went great. No PM but the following results:
    Distance up to 13.54 from 13.2 (+2.6%), MPH up to 20.3 from 19.8 (+2.5%), and LTH down to 136 from 142 (-4.2%).
  • Mike HedmanMike Hedman
    @Michael, correct - 2.5 on, 2.5 off, lather, rinse, repeat.

    Bring the pain! The OS starts for real tomorrow!!!

    Mike
  • thugbusterthugbuster
    Thanks Mike! We wouldn't be here if didn't have a special relationship with Pain!!! Bring it indeed!
  • kevhillkevhill
    ok - got my bike done this morning (am GMT +8), first V02 ride, quite nice actually (I love pushing more watts), certainly work though and the legs feeling it now...

    Question to the pros/experts/vets for tomorrow's run - how much is a "full recovery"? Is it stand around for the same amount of time as the rep - slight jog (Z1?) for same distance? HR down to a level or something else?
  • s7334s7334

    Oh my that work adds up fast on those sets.  Not sure about everyone else but holding the 2.5 on wasn't as bad as a expected but I'm sure the number of reps will increase soon!  Where I felt the real work set in is in the z3 work at the end, after a bit I really felt the fatigue set in and had to keep focused in order to push through the discomfort.  The run was almost funny as I felt like I was running a 10 miler the way my legs were acting.

    My knees have been a little wobbly for the last hour after the ride/run.  , could be a day of icing.

    Hope everyone has a good one today, it's quite an eye opener.

    Steve

  • deleshdelesh
    Went pretty deep into the pain this morning but I was able to get through it. As others have said, the long z3 stuff is pretty tough as well. It's a nice change-up from the longer FTP intervals, but the pain comes quick and deep. Must keep getting faster image
  • John WithrowJohn Withrow
    I just watched the Week 9 Podcast... Does anybody know if the "Bike Hack" automatically happens in my training plan, or do I need to do/change something?

    oh yeah, and the 4x2.5'/2.5' sucked this morning, but in a good way!
  • Christian RabbatChristian Rabbat
    Wow! Those intervals are invigorating. Undercooked the first two @ IF 1.15, but got the last two @ 1.2, 1.22. Keep it coming - I was ready for the change from threshold work. Let's see how the run VO2 feels tomorrow. Good luck to all.
  • Coach PatrickCoach Patrick
    All, the bike hack is dead...we killed after too many folks nearly killed themselves during it last year. The VO2 work you have now is enough!

    Full recovery means going as easy/slow as necessary to be able to complete the next interval as listed...so some self-direction is required!
  • Christian RabbatChristian Rabbat
    Today's run was not so bad on the dreadmill. I was going to suggest it was a little "light" on the work, but then I looked a few weeks ahead in the training plan. There are some real special workouts coming up... I may need to add a bucket to the pain cave equipment.
  • zildgenzildgen
    Run test today VDOT up 1 point . Must say a little disappointed but really only did 3 weeks of full EN OS style run training due to MCM. Here are the numbers 31:34 (- 00:31), VDOT 29 (+1),LTH 153 (+11) splits (10:35, 10:10, 09:48. Looking forward to bigger gains next time around.
  • s7334s7334

    @Christian - agreed, run today wasn't too bad although I think it's the first week so it will get much tougher very quickly

    @Dewey - nice way to negative split your run.  That's a good indication that you are probably a little more fit than your numbers show, add in the tough work over the next 5-6 weeks and you will see another nice jump in your VDOT!

    Hope everyone else is having a good week

    Steve

  • GregSVanGregSVan

    What up folks!

    Well, in light of a horrible last 2 weeks secondary to getting ill, Thanksgiving, and having my arms useless from a triceps injury, Ive decided to reset and head back from week 17 of the OS to join up with you guys on week 9. Like a lonley rider getting pulled in by a pack, it will be great to have some company for motivation. Lets get it on!

  • Christian RabbatChristian Rabbat

    So I dialed up the work 5 watts and almost puked at the end of the fourth interval. That's what I am talking about!  In my previous unstructured forays into improving fitness, I seem to recall that working til you almost fall over produces results. Lasted the full 60 minutes after that and threw in 8 minutes of running and lots of stretching. Today started out well.



    @Greg - Welcome back, now let's move forward

  • zildgenzildgen
    @ Steve thanks for the info. Needed a little boost. Bumped workout today due to tired legs and cold (high 40's) in SoFl as well as a little down about the run test. But looking at the numbers and the way I felt after test I likely could have pushed a little harder. Will get back on the horse tomorrow.

    Hope ya'll are having a great week of getting faster!!!!
  • GregSVanGregSVan

    Those 4x2.5' never get old do they. Cranked em out quickly, 220-250 watts. Felt the burn bad but glad to be at it. Also through in some relaxing swimming today. How did everyone else do today?

  • Mike HedmanMike Hedman
    Enjoying the day off. 2.5's on the bike, running intervals the next day, then another round of 2.5's on Thursday...and stick a fork in me, I'm DONE! I'll be in the car much of the day Saturday, so this weekend will be interesting. But this is where it all happens folks - build a solid mental base, then shatter the ceiling of what you think you can do, then just start walking up the ladder!

    Mike
  • thugbusterthugbuster
    Legs really felt wobbly this go around and much like others have commented the 85% was tough with those wobbly legs. FYI- I'm watching the entire 2010 Ironman World Championship from the Universal Sports site while I'm on the trainer. You can find all 18 hours of coverage over at universalsports.com.

  • GregSVanGregSVan

    Enjoyed a good day off with the family and work. Back at tomorrow with the trainer. Whos ready for some pain!

  • Christian RabbatChristian Rabbat
    I'm ready, and feeling it. Get this - I couldn't resist going outside alone (I live 30 miles from Buffalo, we have no snow, so I felt obliged to be outside) on my new road bike. Hit my threshold intervals @ 230W. I planned a climb to coincide with my second VO2 interval, and forgot it was a 5 min ride up a cliff! Norm power 305W. My 2x15min was harder than 80%, but I was riding into a head wind at 32 degrees and just want to get home. Racked up lots of work today. Snuck in a treadmill run before everyone got up this morning.

    I hope others are enjoying the pain the way I did today.
  • deleshdelesh
    I love the confidence I get from completing the tough EN workouts. Sucks while you are in pain, but once you are done you feel invincible image
  • zildgenzildgen
    @ Christian I feel a little wimpy waiting for the afternoon so I could skip the mid to upper 40 degree weather here in SoFL but then again I have zero cold weather ridding gear.

    Any way fit in Thurs ride, which I had missed, today with and will hit Sat ride tomorrow with the Sun run to follow.
  • s7334s7334

    @Michael - thanks for the universal sports website reference, I will start checking them out.  18 hours of coverage is alot!

    Completed last run of the week, I always forget how much tougher I find running hard on the treadmill is compared to outside.  Mentally I find it brutal as well as I heat up very quickly and cannot stay cool.  It's done, enjoying another week in the books and look forward to a day of rest.

    Hope everyone has a good run today and the relaxation of Monday off!

    Steve

  • thugbusterthugbuster
    Three of the best mile splits I've seen since HS (20 yrs ago). 6:53, 6:52, 6:47. That along with 15lbs lost since wk 1 has made things very different than the my previous "off" seasons. That whole work and speed thing RnP are always talking about seems to be working.
  • Christian RabbatChristian Rabbat
    Long run today prepping for Disney Marathon - I know, I shouldn't do it, but got to. 31km and still got 3x1km. Not exactly the full distance, but I can't stick to the plan too much. I am ready 7 weeks more obedient than I have been in previous plans! (and it shows)
  • GregSVanGregSVan

    @Christian: Sweet! Disneyland or Disneyworld?

  • Christian RabbatChristian Rabbat
    Greg - Disneyworld - hit and miss weather in central Florida in early January.
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