@ John D -- It really depends on the timing of your trip. I think I already answered you via PM, but the VO2 stuff is on Tuesdays so depending on the length of your trip and when it starts / ends, you could be fine or fooked. PM me via the Message Center if you still have questions on that!
@Larry -- it's true, but it won't be quite the same hack and honestly, we have done nothing to prep for it yet. Just thinking with my keyboard!
@ ;David -- The 22nd is fine (good luck!) and yes, we'll issue separate workouts for the block!
@ Craig -- Totally up to you...as you noted, FTP work is low-hanging fruit...nothing wrong with buidling up your house with a great foundation!
@Patrick - thanks for the feedback. Curious about VO2 max training versus FTP work - altho' my experience is very much cycling only (IOW, I have no experience how either FTP or VO2 efforts will impact on overall triathlon training load) its appears quite common in cycling programs to integrate VO2 sessions in the same week as FTP work - I'm guessing that the VO2 may illicit a bigger adaptation in threshold than just training at or slightly below FTP- in some folks anyways, not all. On my previous pure cycling plan, my biggest gains in FTP occurred following a weekly program of 1 x VO2 intervals (e.g. 4 x 4mins at 110% + FTP) and 2 x FTP sessions (similar/identical to Dec OS plan so far) - rest of week would include 1 x spin=up/neuromuscular cadence type sets (basically recovery ride) and 1 x long ride which incl low cadence, seated climbs and lots of time at SST (upper Z3-4).
As a Tri & EN newbie who has just finished week 2 (and only able to see the plan up to week 6) there isn't any VO2 intervals prescribed, is there any reason for that? Also, on the OS Advanced Plan will VO2 be intro'd later, if not I'd be interested to understand your thoughts on this - looking to learn as much as possible, NOT questioning your process at all. Is the new Power Clinic a way of evaluating the impact of VO2 sessions within the program?
From my perspective, VO2 intervals worked for me on a cycling only plan - 2 x FTP, 1x VO2 plus long ride (3.5hrs) bagging 80+IF got my FTP from 260w to 305w in 4 months! Did get injured however in the process!! VO2 intervals do mix up the weekly sessions and add some variety but IMO are 'uber pain cave' sessions! Large doses of Metallica got me though them, most songs are a least 5mins long :-) Thanks, Dave
Today was the day for the test, had my brother watching my son and had an hour to see what I could do. Hooked up the CT laptop in the right port, fired up erg video and did the 20' warm up, then right in to the 5 ' all out. Finished that rested for 3 minutes and started the 20' test. 8 minutes in and my laptop screen went in to shutdown mode!!! Forgot to plug the power in... Couldn’t see retesting now, maybe it just wasn’t meant to be. Wanted to see what was in my attic, never been up there.
@David - The VO2 work comes in (on it's own as 30/30s) in week 9-14 of the OS program. You aren't there yet. The Clinic is different workouts...although you are welcome to modify your plan _however you want_ as a self-coached triathlete!
@Jeff - Next time rest more...should be like a 10-15' break between those tests!!!
@Patrick - thanks for your input - just looking to learn as much as possible and understand the science behind it all. Sure, 'self-coached' but if you're intro'ing VO2 work in week 9 on the Advanced Plan - and not earlier - then thats your recommendation and I'm very happy with that, there must be a reason however? If thats too macro then thats fine too.
Posted By Jed Vanichkachorn on 27 Dec 2009 08:13 AM
RnP,
I want in. How do I register? I will do the test this Tuesday!
Jed
Jed- If you go to page 1, first post of this thread it gives the details for testing, how to determine if you are a candidate for the clinic and how to sign up.
I didn't realize the clinic wasn't going to start until 1/11. I'm back from vaca on Thurs and will test this weekend to determine if I'm a candidate. I'd like in if possible.
Signed up yesterday, so I'm officially in. I haven't received anything in email, and am assuming that we just do the week 9 bike as is for tomorrow, yes?
Signed up yesterday, so I'm officially in. I haven't received anything in email, and am assuming that we just do the week 9 bike as is for tomorrow, yes?
I bike race and usually end up working on VO2max once the season begins, but I like where your going and think I am going to throw in some outseason 5 min intervals. I did the EN outseason last winter and was killing the field with my FTP but came up short on recovering quickly from the hard attacks.
@Peter...only 420/340? When are you going to start doing some work and producing some power? ....Yikes, I'd pay good money for those numbers. Keep up the work.
Ok did the test on the computrainer but took the numbers off of my quarq which always registers about 25watts lower but its what I will use going forward. 20'PNorm of 205 5'PNorm 175. Pretty darn low ceiling.....Put in front of the line. LOL, signing up today.
Finally took the time to test... 5'- 367w 20'- 298w Looks like I'm right on the bubble and will defer to Coach's recommendation, knowing my A race is NO Half on 4/18/10....what say ye RnP ?
Registered for the clinic and also slated to start the January OS tommorrow with an FTP test. Do I still do the test or do I just wait for the workouts you are going to prescribe? Thanks,
R&P, I am also thinking about joining the Power Clinic, did my test last Sunday which got me: 5’ – 290w 20’ – 252w Which gives me a ratio of 1.15
On the surface it seems like I am a prim candidate; but I think there is a few factors that might be worth considering: - I have not tested in a while but I was guessing that the FTP should be around 255, if that is the case then the result for 20’ is not 5% higher; but about the same as FTP. -This could be because I tested at the end of a solid training week (and I am at the last week of the OS). - For the last few weeks, I am starting to have a hard time holding the watts, especially the 2nd 15’ or 20’ intervals (perhaps I am ready to take a week or 2 of transition). - I have the FTP test scheduled for tomorrow so maybe I will know better after? I am totally in if you guys thinks this is a good idea. Just let me know. Thanks. Wei
i just got the reminder ab/ the clinic but it seems that ship might have sailed. probably not the best time for me to test post surgery, still a bit of recovery going on but could someone answer if a) did the clinic start on 1.11 b) you you need a powermeter to do it? and if not and you can get your watts and calculate then should i go ahead and test? thanks mary
Comments
@ John D -- It really depends on the timing of your trip. I think I already answered you via PM, but the VO2 stuff is on Tuesdays so depending on the length of your trip and when it starts / ends, you could be fine or fooked. PM me via the Message Center if you still have questions on that!
@Larry -- it's true, but it won't be quite the same hack and honestly, we have done nothing to prep for it yet. Just thinking with my keyboard!
@ ;David -- The 22nd is fine (good luck!) and yes, we'll issue separate workouts for the block!
@ Craig -- Totally up to you...as you noted, FTP work is low-hanging fruit...nothing wrong with buidling up your house with a great foundation!
Keep those questions coming!
P
Curious about VO2 max training versus FTP work - altho' my experience is very much cycling only (IOW, I have no experience how either FTP or VO2 efforts will impact on overall triathlon training load) its appears quite common in cycling programs to integrate VO2 sessions in the same week as FTP work - I'm guessing that the VO2 may illicit a bigger adaptation in threshold than just training at or slightly below FTP- in some folks anyways, not all.
On my previous pure cycling plan, my biggest gains in FTP occurred following a weekly program of 1 x VO2 intervals (e.g. 4 x 4mins at 110% + FTP) and 2 x FTP sessions (similar/identical to Dec OS plan so far) - rest of week would include 1 x spin=up/neuromuscular cadence type sets (basically recovery ride) and 1 x long ride which incl low cadence, seated climbs and lots of time at SST (upper Z3-4).
As a Tri & EN newbie who has just finished week 2 (and only able to see the plan up to week 6) there isn't any VO2 intervals prescribed, is there any reason for that?
Also, on the OS Advanced Plan will VO2 be intro'd later, if not I'd be interested to understand your thoughts on this - looking to learn as much as possible, NOT questioning your process at all.
Is the new Power Clinic a way of evaluating the impact of VO2 sessions within the program?
From my perspective, VO2 intervals worked for me on a cycling only plan - 2 x FTP, 1x VO2 plus long ride (3.5hrs) bagging 80+IF got my FTP from 260w to 305w in 4 months! Did get injured however in the process!!
VO2 intervals do mix up the weekly sessions and add some variety but IMO are 'uber pain cave' sessions! Large doses of Metallica got me though them, most songs are a least 5mins long :-)
Thanks, Dave
@David - The VO2 work comes in (on it's own as 30/30s) in week 9-14 of the OS program. You aren't there yet. The Clinic is different workouts...although you are welcome to modify your plan _however you want_ as a self-coached triathlete!
@Jeff - Next time rest more...should be like a 10-15' break between those tests!!!
A race is April 18. Should I worry with this as it would be in the meat of my race prep ?
Thanks.
B
I want in. How do I register? I will do the test this Tuesday!
Jed
Jed- If you go to page 1, first post of this thread it gives the details for testing, how to determine if you are a candidate for the clinic and how to sign up.
I didn't realize the clinic wasn't going to start until 1/11. I'm back from vaca on Thurs and will test this weekend to determine if I'm a candidate. I'd like in if possible.
Thanks
Signed up yesterday, so I'm officially in. I haven't received anything in email, and am assuming that we just do the week 9 bike as is for tomorrow, yes?
Clinic doesn't start until week of 1/11/2010.
5' 327 watts
20' calculated @ 95% 289 watts
1.13. Guess I have no attic. I'm in.
Vince
Did the test today, 420/340=1.24 so I guess I'm out.
@David ;
I bike race and usually end up working on VO2max once the season begins, but I like where your going and think I am going to throw in some outseason 5 min intervals. I did the EN outseason last winter and was killing the field with my FTP but came up short on recovering quickly from the hard attacks.
@Peter...only 420/340? When are you going to start doing some work and producing some power?
....Yikes, I'd pay good money for those numbers. Keep up the work.
Vince
Likewise Michael. I just signed up yesterday though. Earlier thread Patrick mentioned that we aren't starting the hack until 1/11.
Vince
On indoor PowerTap cycle....
end of last season's OS - 218 (first outdoor test on normal bike was 255)
latest 20x20 test - 202
Did power hack test today:
5' - 251
20' - 210
Ratio 1.195....looks like I'm in....sign me up RnP
Larry- just in case you don't realize it, go back to the 1st page, 1st entry of this thread and there is a link to the Paypal page to get registered.
got it done today Michele - thanks for the heads up
No problem! Glad to help. We will make it through all together!
5'PNorm 175. Pretty darn low ceiling.....Put in front of the line. LOL, signing up today.
5'- 367w
20'- 298w
Looks like I'm right on the bubble and will defer to Coach's recommendation, knowing my A race is NO Half on 4/18/10....what say ye RnP ?
Coach RnP,
Registered for the clinic and also slated to start the January OS tommorrow with an FTP test. Do I still do the test or do I just wait for the workouts you are going to prescribe? Thanks,
Jed
I am also thinking about joining the Power Clinic, did my test last Sunday which got me:
5’ – 290w
20’ – 252w
Which gives me a ratio of 1.15
On the surface it seems like I am a prim candidate; but I think there is a few factors that might be worth considering:
- I have not tested in a while but I was guessing that the FTP should be around 255, if that is the case then the result for 20’ is not 5% higher; but about the same as FTP.
-This could be because I tested at the end of a solid training week (and I am at the last week of the OS).
- For the last few weeks, I am starting to have a hard time holding the watts, especially the 2nd 15’ or 20’ intervals (perhaps I am ready to take a week or 2 of transition).
- I have the FTP test scheduled for tomorrow so maybe I will know better after?
I am totally in if you guys thinks this is a good idea.
Just let me know.
Thanks.
Wei
probably not the best time for me to test post surgery, still a bit of recovery going on but could someone answer if
a) did the clinic start on 1.11
b) you you need a powermeter to do it?
and if not and you can get your watts and calculate then should i go ahead and test?
thanks
mary
Sorry, the Power Clinic is closed and has started. There will likely be another opportunity to participate in the future. Thanks.