Week 6 Thursday Bike = First COULD Split Opportunity
After the Week 6 Tuesday Bike effort of 2 x 20, it's now time to turn our attention towards the impending tests of week 8. Ideally, your 2 x 20 on Tues was better than -- if not equal to -- your initial 2 x 20 test. That's all well and good, but you have goals for the test (presumably), and this Thursday is your first chance to aim for this goal.
Thursday is 2 x 12 (adv os) and Saturday is 2 x 15...both long, but nothing in comparison to the 2 x 20 mountain you just did (and will need to climb on race day). So if you have goals, you have 4 total workouts to aim high before the week 8 test (you won't go all out on the Tuesday 2x20 of Week 7).
In my case, my week 1 test was 300 watts. I have been riding pretty consistently in the 305-310 range, but am hoping for a 315 by week 8 (a 5% gain). So this Thursday instead of my usual 305, 310 (I get better over the intervals) split, I am going to suffer the 12 minutes at about 315.
This is more mental than a physical strategy, as I need to get used to starting at 315 on the dial.
Please note that I will absolutely be taking Fri/Mon off now as I will be upping my work level for the next two weeks.
Do you get it? Are you in? What are your goals?
Comments
Totally get it and agree whole heartily what a mental game we play and how important it is to use the our powerful minds to our advantage.
Looking forward to pushing those 2 X 12's tomorrow.
Goal come test time is: 255 W
Last night on my 2x15s I was able to hold 1.06 & 1.04 IFs.
In week 7 bike intervals I will mentally adjust the FTP up a bit, as the data shows I can maintain a 5% upgrade.
Pretty excited about it too. The 15s hurt, the 20s will definitely hurt. But I'm diggin' the pain.
I'm in. I'm shooting for 250 watts on the 2x12s.
My FTP was 171 and I am shooting for 190. 185-186 seems consistant so I am going to be raising my bar and reaching a little......
So, how might this cross over to those of us without PM's? How would you present this opportunity to someone going on HR and RPE?
Or do I just carry on as the schedule calls for?
Thx,
Chris
I'm in. Initial FTP test was 227. Taking the best "average interval day" for weeks 3-6... 240 (2X10), 248 (2X12), 238 (3X10) & 248 (2X15) with the last 1X15 at 251. If I feel as good as I did yesterday, I am pretty sure I can hit the 248 for the 2X20 with the 2 min rest included in between as I was not all-out yesterday. But... that is sooo close to the psycholigically significant 250, which would put me a tad over a 10% gain... how can I not say that is the goal? BTW - I am starting from a 2.5W/KG intial FTP test (6'4" and 202lbs) and and am new to this game, so think it would stand to reason that I should be able to safely make some initially larger % gains in watts (now I just need to lose some weight!).
Will look to hold 251 or better in all intervals Thurs and Sat.
I would translate it as "Crush Yourself".
crap, had a feeling that was going to be the response.
commence the crushing.....
That one gave me a good laugh...
Could do it to Eminem's "Lose Yourself" and just say "crush" to replace "lose"
I would sure like to see 250 at the end of that test...
Either way, have to say I'm pleased at how things are going. It's fun to be at a lifetime best at anything.
I play the game by setting a lower limit (floor) of what I'll let see on the dial (3 sec moving average). I usually average somewhere around 5 W higher than that for the interval, and very close to that floor for the NP of a full 2 x 20 test.
So I guess it's a 250 floor for the next couple weeks if it can be done....
I'm going to translate that to upper Z4 and Z5 if I can hold it! Bring it on!
I am super focused on bike improvement this OS. First test ever after having PT for 1 week was 130. Honestly my goal for week 8 is 150. A huge jump I realize, but I know there is improvement to be made. I have been holding closer to 140 already, so am optomistic.
Let the hurting begin (or continue really)!
I'm in if coach P says so. I've been so anal about sticking to the exact workout because... well, I guess because I'm new and have wanted to follow everything to the T. I think this could be a big mental boost before the test. FTP=210 and I've been doing everything right at 210. Tomorrow I'll try the 1st int. at 220 and then think about bumping up the 2nd one a bit more.
Looking forward to checking in later and seeing what everyone got done.
I will do as told down in the Pain Cave,though....off I go!
FWIW I approached this / will be approaching this as reaching just a little bit further into the "could" space but not so far that I was/will be crushing myself and digging myself into a deep, unrecoverable hole. While we all respect the coaches, the plans they've constructed and the guidance they provide I think we need to remember that given the self-coached model we're training under we each actually know ourselves best and need to adapt this to our own situations. I've been to the deep fatigue place in a past O/S and have no desire to see that place again. I've learned where the line is (the signs I'm close to crossing) and while I'll flirt with it I'm careful to not cross it. I have been religious about taking the M and F off days which have really helped me this year stay fresh mentally and recover enough physically. Knowing tomorrow was an off day made it easier to push a little harder today. Saturday may be a different story as I will see how I feel after the rest day balanced with knowing those 2 mile run intervals loom on Sunday.
Awesome workout Aaron, way to kick some azz in that pain cave this morning !!!
Anyway, in the last three bike sessions I've ridden above my tested numbers. But I kept telling myself not to over do it. Today, like you, knowing that tomorrow is a rest day I decided it was ok to let it go a bit for my 3x10' and here's what I did...#1 = 202w, #2 = 201, #3 =201....not too bad...if I can test in that realm in a couple of weeks I'll be psyhed.
Thanks again for that perspective. Much appreciated.
My goal was to hit 250 on these. I came close. 2x12@ 252(1.096) and 246(1.069). Not sure 250 is doable at next test. Should be a big bump regardless. I tested at 220 in week 1. I think I'm still struggling more mentally on these. A couple things I've realized is that my legs are not trembling as much as in past years coming off the intervals. Makes me wonder if I can physically go harder. I'm also not failing the stairs test. You know, walking up the stairs later in the day and really feeling the workout in your legs.
Nice work everyone.
Duration: 1:00:10 (1:00:21)
Work: 1005 kJ
TSS: 87.4 (intensity factor 0.933)
Norm Power: 299
VI: 1.07
Pw:HR: 22.27%
Pa:HR: 31.18%
Distance: 17.083 mi
Elevation Gain: 98 ft
Elevation Loss: 72 ft
Grade: 0.0 % (26 ft)
Min Max Avg
Power: 0 376 278 watts
Heart Rate: 0 150 118 bpm
Cadence: 39 94 77 rpm
Speed: 2.9 19.6 17.0 mph
Pace 3:04 20:59 3:31 min/mi
Altitude: 348 374 370 ft
Crank Torque: 0 422 303 lb-in
Temperature: 71.6 75.2 72.8 Fahrenheit
Don't know how I gained 26ft while sitting on my stationary trainer. HAHA
That was .... fun.
Patrick:
I don't want to hijack the thread, but my plan (Adv OS) says that Saturday is 2 x 12 and then 1x6 at FTP. Is there an error somewhere?
Steve, your plan is correct 2 X 12's then 1 X 6 on Sat.. Patrick just made a mistake, I know it is hard to believe !!
Good mental preparation for the test, which is exactly what I need!
I tested at a measly (and embarrassing
) 117w. Yep, my grandmother could probably ride harder than that!
But ... I'm shooting for 140w for the next test. I'm pretty sure I under-tested the first go-round. Now I have a better sense of what pain feels like, and I've been hitting 128-133w for the past couple of weeks with no problem. No jelly legs off the bike, so I think there's more in me. I'm going to go for 135 for the 3x10' tonight. Then build to 140 by next Thursday. And then test! (Though as before, my run test and bike test have to be swapped!)
1X10: 266 (IF 1.173)
1X10: 263 (IF 1.155)
1X10: 269 (IF 1.182)
1X12: 203 (IF 0.894)
Total bike 1:00:05, 240W (IF 1.057)