Measuring progress in the OS

mcstrangelove

 So, I'm a couple of wks into the OS and I'm not sure how to measure my progress (specifically on the bike; I'm using HR).  If I was doing the same exact workout (same distance, same repeats, same HR zones, etc) every single time, it would be easy to compare workouts and figure if I'm improving.  But since every workout is different, I'm wondering if there are any tips for tracking progress?  Should I be doing "mini-tests" sporadically?  Or just be patient until the 2nd OS test in a month?

Also, should I be recording all these different workouts somewhere (perhaps on a spreadsheet)?  And what's the best way to set that up considering one day it's 3x8' and the next it's 2x15' and another day it's 1x40' and so on?

Thanks as always!

Nemo Brauch

Patience grasshopper, progress will all reveal itself to you when it is the right time! Like at the second FTT :-) Seriously, don't over think it too much. It's still really early in the plan for you anyway and it takes a little time for all that work to turn into results.

On your second question, I'm not sure what exactly your asking. Are you trying to figure out if you need to have a training log? Or are you trying to keep track of the types of workouts?

mcstrangelove

Thanks, Nemo. I'm not sure if I should be recording all the post-workout info somewhere, like in a log (overall distance, interval distance, overall av speed, interval av speed, overall av heart rate, etc). The reason I'm not is because every workout is so different that there's no way to compare all the data.

With running it seems much easier to track results (via pace improvements). I can literally see from week to week if I'm doing something right or if I need to push myself more or push myself less. With the bike workouts, I feel like I'm in the dark, just hoping that I'm making improvements. I hope I'm making sense

graham_m_dunn

 trainingpeaks.com has a free version of their online workout tracking software. It will record just about anything you'd like about your athletic life if you get the paid version. The other online tracking software I've used was mapmyride.com. If you'd like to keep all your data local, there's sporttracks.

The other thing to consider is that you can get to the point with data where you lose sight of the forest, so to speak. I think keeping a log is good, even if it's just something simple:

"Date/main set workout/comments"

eg: "Saturday, Dec 11, 2010 -- 2 x 14'@z4(155bpm), 1x6'@z4(155bpm), 2x15'@z3(140bpm) -- Had hard time keeping the HR up until the second 14', felt good in the last 15'"

As long as you're targeting your HR/power to where it's supposed to be, ie. the correct % of your lactate threshold (LTHR), you're going to get faster. It's just the way adaptation works. The plans take your improvement into account, and you'll retest that LTHR several times through the plan, so your workload will increase as your test results get faster. Unless you have a power meter, you're going to have to take it a bit on faith until the next test, however .