Time for me to fess up. OT was 300w, my goal for the 2 x 12 was 315 and I got it done! 315, 317, but had to bump up a gear and push a slightly lower cadence. A good dry run for me. Olivia, excellent question! As long as you reach "smart" and recover on Fri/Mon, you'll be okay...Never said folks had to do all 4 of the workouts crazy hard...could just do this and next Thursday, then test where you may!!!
My first test was 258. Today's 2x12 277, 280. @Catherine no worries, it is not where you are at it is where you are going. Work hard and be a poster child for workworks
Wow ! That was tough. Thanks for the challenge Patrick, certainly added some enticement to push even harder. Goal for todays 2 X12's was 270w ( Definately a reach since my first FTP test was 240)
1) 273w 2) 263w remaining 15 min was @ 221 Very pleased with my numbers today, do not think I could have gone any harder.
@Catherine no worries, it is not where you are at it is where you are going. Work hard and be a poster child for workworks
We'll see. I'm definitely a believer in workworks! I'm already running faster than I ever thought possible, and we're only 6 weeks in. I told my husband that he should expect to be chicked at Shamrock this year! He seems to be taking it well.
And as for the bike, yeah, work is working there, too. I don't expect a ~20% gain every 8 weeks, like I'm expecting (hoping for, wishing upon a star for) now. But it sure would be nice!
Last Tuesday for the 15' intervals I was able to hold 1.05 IF. Wednesday my cold started, and today was my first day to hold above 1.0 IF. I'm excited seeing everyone's gains, but saddened that I could only hold 100% today. I can’t wait to be back to good!
FTP base test 237 w. Stretch Target for this 2X12 was 250w. 20 min warm up. First 12’ 251w, IF = 1.06 and 2nd 237w, IF = 1.0. Finished the ride at 210w IF = .88. 1 hr NP = 220, IF =.927. Mixed emotions with the results. This is my highest IF for a 1 hr ride of the OS even with the long warm up. SO that is progress. The second 12’ started fine then the rpm just drops out which is my normal failure mode on these intervals. The legs hurt but they don’t scream, but the just won’t hold the watts. Well this tells me to try 245 for the first interval on the next round.
I was excited to push it today. I was shooting for 265 for the 2 x 12. Felt good at the start, and like many others faded down the stretch. First 12 at 268w, 1.051. Second 12 at 256w, 1.003. Rounded it out with 209, .818.
It has taken me 6 weeks, but I have finally found out where I need to be working at. I want to keep pushing the short workouts until the tests. I have always been one to do a bit of cramming. I would love to be able to get to 260.
Great work everyone...regardless of whether you hit your numbers or not, you are WORKING ON IT. You are applying your mind to a problem and convincing your body it can follow....most incredible mental six pack work!!!
Due to taking a week off to get over a cold I'm a week behind but this thread is a gold mine of information! Thanks guys. I'll take the pacing, and recovery, and start applying it now. It's almost test time!
Tested in at 183 but realized it was off, used SWAG to come up with 200 and been pushing watts consistantly above. Today I was looking for 215 for my 3x10's and did better than that.... 218, 217, & 220. Not bad for a noobe (steve is happy).
My week 8 target is to be north of 220, dream target at 225.... it's gonna be a fun ride that night!
I had time issues today, so kept it to 15 min warmup, the 2 x 12, and a bit of cooldown, total 45 min.
Hit 255 W and 258 W for the two. Oh, my... went a little wobbly in that second one. A couple of minutes that were genuinely not fun there...but I feel fine tonight.
Coach P....Thanks for the Challenge....It was difficult but with a traning partner in my face and a gun to my head I tore the hell out of it....
Well Gangsters I hit it today and my training partner blew a spoke.......Best ride yet....10 min wu, 3x3, then 10 x 3.....The results............1:01...TSS 100 and IF 1.004
Just downloaded my workout today. 3 x 10' was no joke with the added pressure to push the "could" watts. Set 3 got real wobbly but thank you Patrick. Averaged a 23w gain per set. No idea if that is doable on a 2 x 20' but with the right mental prep, music, an 8 ball anything can be accomplished!
Awesome stuff folks!! Now Saturday is about keeping the pressure on, but know that dropping down a bit to previous watts if you are tired from the week is OKAY. Have fun folks!!!!!
Comments
Thanks. No doubt! I could have used windshield-wipers for my glasses today (despite being indoors on my CT), that literally has never happened before
Catherine, There are no wattage levels to be embarrassed about in this house!! These plans work you will get stronger and faster.
OH and those grandmothers – boy they can rock it! I got chicked by a 64 year old grandma at Kona this year. Humans are amazing!!!
Great job everyone!
@Catherine no worries, it is not where you are at it is where you are going. Work hard and be a poster child for workworks
Thanks, Matt! Though, my grandmother was 5 feet even and weighed at most 100 lbs!
Wow ! That was tough. Thanks for the challenge Patrick, certainly added some enticement to push even harder. Goal for todays 2 X12's was 270w ( Definately a reach since my first FTP test was 240)
1) 273w 2) 263w remaining 15 min was @ 221 Very pleased with my numbers today, do not think I could have gone any harder.
Time for bed
We'll see. I'm definitely a believer in workworks! I'm already running faster than I ever thought possible, and we're only 6 weeks in. I told my husband that he should expect to be chicked at Shamrock this year! He seems to be taking it well.
And as for the bike, yeah, work is working there, too. I don't expect a ~20% gain every 8 weeks, like I'm expecting (hoping for, wishing upon a star for) now. But it sure would be nice!
20 min warm up. First 12’ 251w, IF = 1.06 and 2nd 237w, IF = 1.0. Finished the ride at 210w IF = .88.
1 hr NP = 220, IF =.927.
Mixed emotions with the results. This is my highest IF for a 1 hr ride of the OS even with the long warm up. SO that is progress. The second 12’ started fine then the rpm just drops out which is my normal failure mode on these intervals. The legs hurt but they don’t scream, but the just won’t hold the watts. Well this tells me to try 245 for the first interval on the next round.
It has taken me 6 weeks, but I have finally found out where I need to be working at. I want to keep pushing the short workouts until the tests. I have always been one to do a bit of cramming. I would love to be able to get to 260.
Due to taking a week off to get over a cold I'm a week behind but this thread is a gold mine of information! Thanks guys. I'll take the pacing, and recovery, and start applying it now. It's almost test time!
My week 8 target is to be north of 220, dream target at 225.... it's gonna be a fun ride that night!
Hit 255 W and 258 W for the two. Oh, my... went a little wobbly in that second one. A couple of minutes that were genuinely not fun there...but I feel fine tonight.
Well Gangsters I hit it today and my training partner blew a spoke.......Best ride yet....10 min wu, 3x3, then 10 x 3.....The results............1:01...TSS 100 and IF 1.004
First ten min split Interval
Duration: 10:01
Work: 114 kJ
TSS: 20.4 (intensity factor 1.106)
Norm Power: 189
VI: 1
Second:
Duration: 10:01
Work: 109 kJ
TSS: 19 (intensity factor 1.068)
Norm Power: 183
VI: 1
Third:
10:01
Work: 119 kJ
TSS: 23.2 (intensity factor 1.178)
Norm Power: 201
VI: 1.01
Entire Workout
Duration: 1:00:27 (1:01:41)
Work: 544 kJ
TSS: 100 (intensity factor 1.004)
Norm Power: 172
Tucker - a 23 watts gain - Huge.
Team Turkey is kicking it!
Kept it up there again! 224 & 221 (1.119/1.104) plus for my 1x30 I held 185 (0.923) then hit my run targets off the bike.
Me happy again.....
Thanks for the license to crush Coach P!