I missed Tuesday do to not being ready in the AM to crank. I was going to do it in the evening, but the wife had different ideas. Should I just do it on Friday? And maybe flip flop the Saturday and Sunday workouts?
I do almost all OS workouts on my computrainer wih erg files but this morning I decided to just do it on my own.
Target is 342 and intervals were 349, 345, 339, 350.
15' @ 245 after that and my legs felt surprisingly good so since tomorrow is a rest day a set of 8 tabia (sp?) intervals sounded like a good idea. That hurt!
As I've stated in prior posts, for some reason the VO2 workouts are easier for me than the FTP intervals. My 120% is 305 watts, today my 2.5's were: 328, 325, 321, 318 My rest periods are between 70-75% My 1 X 30' was @ 90%
I know I'm over shooting my projected watts but I'm not crushing myself or suffering terribally by doing so. My 27' brick run felt great afterward.
Is there another reason why I should not continue to push these as I am, as long as they do not impact workouts down the road?
I think one thing it does tell me is that I need a higher FTP.
if you were going above 120% on an accurate FTP, I would respond that you should not be going over the prescribed range - 120% is intended to train v02 max, but higher intensities do not achieve the intended adaptations. Of course, if you're looking at an inaccurate FTP to begin, then that all gets tossed out the window. Could you retest FTP on your Saturday bike?
One tweak you might consider - if you are still finding the 2.5m intervals to be 'not terribly crushing' - would be to increase the duration of the intervals to 3, 4 + minutes (coming to the same total of work as prescribed in the session), or decrease the recovery interval
120% is 269W for me. Hit the targets today, but geez those 2.5's are hard work! 18' warmup 4 x 2.5' @ 273W, 274W, 272W, 274W 22' @ 187W, 89RPM, IF .84 Total bike 60', TSS 79.4
now...eggs/bacon/grits (it's a southern thing)/chocolate milk. Then...off to get my Quarq/Joule up and running on my bike!
@Bob - I would add to what Dave said to ya. Only because I just finished memorizing Training and Racing with a Power Meter, that this vO2Max phase might be your strength on your 'Power Profile', and the FTP workouts might be where you have more room for improvement. From what I understand, there are very few out there that have reached their potential in each section ranging from Neuromuscular to Endurance. Just a thought, my .02 worth, keep the change.
Good job to all. I'm very excited about getting humbled by the new power meter.
@Mancona- I was considering the same thing this morning but opted for an erg file after all. I think I may just ride on Saturday.
Got mine done today and the first 2.5 felt great! The second was harder and I struggled on the last two. I made the last one a 1.5/1. I only rested about 20 seconds though. I then rode 10 minutes at 85%. The 85% actually felt better today than on any of the other VO2 days, so that's good. Ready for a rest day before Saturday's cruel and unusual workout.
I struggled a bit this morning, mostly due to lack of recovery time between yesterday’s run and this morning’s early session. Something about turning that kind of wattage at 5:30 a.m. that really puts me outside of my comfort zone.
For the me, the last Z5 and the Z3 session were really tough. Glad it’s over. Good luck today all!
Warmed-up for ten minutes with the first 10 minutes at <.50 IF. Tired! F$%& it! Come on you pansy! Get mad! Turned the pedals with as much anger as I could muster (and I am rarely angry). Target is 323: <br /> 322 320 (channelling the band Styx: "I'm [fading] away..." 320 319 (I thought I was just lighting it up here... even thought to myself "you should hold back..nah.. go for it" doh!)
Wow nice to see we are all in the same boat. It was a struggle fest for me but I released the McCrackin, so I thought. Warmed up for approx 10 minutes nice and easy but with some spin ups. Then off we went. My target is 220-230, I like that range.
230 (hurt from the get go), 231 ( Oh mama let me get this one), 229 (Jesus please take the wheel), 227 (felt good and with 30 sec left got lightheaded and the quads were spasming. Have to say I liked it).
Then went 31 min at Z3 at 0.86 IF
Entire workout 1:00:13 IF .896
Had a PBJ sandwhich on Ezekial bread (mmmmm) then....
sat in the hot tub, ahhhh. We then swam 2500 yards. I'm now going to sleep and eat. I am craving cherry doughnut holes and chocolate milk.
35 and sunny? Perfect weather for an outside ride! It's only an hour, how cold can you get? Well I was feeling fine but the PT didn't care for the cold and died after about 5 minutes. I came home after 30 so I could do the intervals with power.
With a 353 target, I did 352, 351, 351, 360 without much trouble. The 15 minute run was a breeze.
I am doing Sunday's run tomorrow, and Saturday's bike on Sunday.
Today was hard, but finally got the HR up on the last two 2.5'. The Z3 sets I did after went okay.
I'm doing Saturday's wko tomorrow because I have a 10mile race on Sunday. So, it's going to be a way early morning. My math has this as a 2' 25" in the IM plan. I may just do the run brick after work.
This has become a fairly strange lifestyle waking up that early. I'm ready for lunch at like 0930 !
Mine was much better than Tuesday. Did 10 minutes of @ 88% before I hit the VO2 set. Got through 2.5 all four times this time: 277/278/280/278 on a target of 276, so pretty much dead on. Finished up with 2 more sets of 10' @ 87% and 86%. Felt pretty good. Enjoy your day off folks...I'm going skiing for 2-3 hours on the self created "Birkebeiner Hack".
What an awesome pile of Watts being generated in the Haus today! Nice work everyone.....
Legs feeling thick today after my oops yesterday doubling all the Z5 intervals then rounding it out to 10 miles.
Did about 15’ warm up and decided it wasn’t going to get easier with more procrastinating so I hit the button and got to work. It is easy to see looking at my numbers that the first 2 went great…. But then started slipping in both the hard and the easy stuff……
1) 123.4% - 74.7% Looks strong but I’m struggling 2) 123.4% - 71.2% took all I had to hang on, suffering 3) 121.5% - 61.0% Not able to keep it, no good gears, no way out 4) 118.5% - 53.7% Started looking at the second hand at 0:35 in…..
Finished the workout with 30’ @ 175w (0.854)
Total workout 1:09:49 @ 183w (0.891)
At least this time I was able to count to 4 without making a mistake!
It was one of those days, finally. The belated Christmas present I ordered in November finally arrived: The buzzilion mitochondria! I'm supposed to aim for 302 watts. Today it was 314, 313, 327 and 341. Finished off the hour at 260. Easy. Best 1, 5, 20 and 60 min watts ever. "Today I had no chain." Entire workout (250 watts): Duration: 1:00:44 Work: 908 kJ TSS: 107.1 (intensity factor 1.035) Norm Power: 261 VI: 1.04 Pw:HR: 7.53% Pa:HR: 15.67% Distance: 21.997 mi Min Max Avg Power: 0 442 250 watts Heart Rate: 33 159 137 bpm Cadence: 13 115 88 rpm Speed: 0 28.5 21.7 mph Pace 2:06 0:00 2:46 min/mi Hub Torque: 0 11 6 lb-in Crank Torque: 0 379 241 lb-in
Comments
Thursdays workout done today:
10' warmup(181)
4x2.5 (318/320/320/324)with 2.5 easy(182/184/186/180)
25'@219
5' cooldown(186)
Friday will be doing the Saturday advanced workout.
All I can think of is what one of the early TDF riders said about the course designers "Murderers"
Tuesday brick done today. The VO2 intervals went much better than last week, but the brick run was brutal.
4 x 2.5/2.5 @ 223, 226, 229, 232. (117%, 120%, 121%, 123%)
15' @ 156, IF: 0.824
Wednesday's workout is tommorow!
Best wishes,
Elly
4x2.5/2.5
325, 325, 327, 320
then 22 minutes at .87 234NP.
I made some slight position adjustments and I think they helped quite a bit though the proof will come Saturday.
1-5-10:
Duration: 54:46
Work: 770 kJ
TSS: 82.1 (intensity factor 0.953)
Norm Power: 254
VI: 1.08
Pw:HR: n/a
Pa:HR: n/a
Distance: 24.326 mi
Min Max Avg
Power: 0 423 235 watts
Cadence: 35 127 86 rpm
Speed: 0 33.8 26.6 mph
Pace 1:47 0:00 2:15 min/mi
Hub Torque: 0 16 6 lb-in
Crank Torque: 0 728 229 lb-in
4x2.5/4x2.5 also here.
And the .80 work seemed pretty easy after those 1.20 IF intervals.
395 (1.23 IF), 394 (1.23), 386 (1.20) and 393 (1.22).
Total of 55 mins with the whole session at .88 IF.
That was painful; but at least no pukey.
Target is 342 and intervals were 349, 345, 339, 350.
15' @ 245 after that and my legs felt surprisingly good so since tomorrow is a rest day a set of 8 tabia (sp?) intervals sounded like a good idea. That hurt!
if you were going above 120% on an accurate FTP, I would respond that you should not be going over the prescribed range - 120% is intended to train v02 max, but higher intensities do not achieve the intended adaptations. Of course, if you're looking at an inaccurate FTP to begin, then that all gets tossed out the window. Could you retest FTP on your Saturday bike?
One tweak you might consider - if you are still finding the 2.5m intervals to be 'not terribly crushing' - would be to increase the duration of the intervals to 3, 4 + minutes (coming to the same total of work as prescribed in the session), or decrease the recovery interval
from
2.5s work / 2.5s recover
to
2.5 work / 2 recover or
2.5 work / 1.5 recover.
18' warmup
4 x 2.5' @ 273W, 274W, 272W, 274W
22' @ 187W, 89RPM, IF .84
Total bike 60', TSS 79.4
thurs bike, done. bring on the rest day.
now...eggs/bacon/grits (it's a southern thing)/chocolate milk. Then...off to get my Quarq/Joule up and running on my bike!
@Bob - I would add to what Dave said to ya. Only because I just finished memorizing Training and Racing with a Power Meter, that this vO2Max phase might be your strength on your 'Power Profile', and the FTP workouts might be where you have more room for improvement. From what I understand, there are very few out there that have reached their potential in each section ranging from Neuromuscular to Endurance. Just a thought, my .02 worth, keep the change.
Good job to all. I'm very excited about getting humbled by the new power meter.
@Mancona- I was considering the same thing this morning but opted for an erg file after all. I think I may just ride on Saturday.
Got mine done today and the first 2.5 felt great! The second was harder and I struggled on the last two. I made the last one a 1.5/1. I only rested about 20 seconds though. I then rode 10 minutes at 85%. The 85% actually felt better today than on any of the other VO2 days, so that's good. Ready for a rest day before Saturday's cruel and unusual workout.
Holy Crap that's some wattage bro!
322
320 (channelling the band Styx: "I'm [fading] away..."
320
319 (I thought I was just lighting it up here... even thought to myself "you should hold back..nah.. go for it" doh!)
Done. No Z3. I'm a puddle.
Wow nice to see we are all in the same boat. It was a struggle fest for me but I released the McCrackin, so I thought. Warmed up for approx 10 minutes nice and easy but with some spin ups. Then off we went. My target is 220-230, I like that range.
and the quads were spasming. Have to say I liked it).
230 (hurt from the get go), 231 ( Oh mama let me get this one), 229 (Jesus please take the wheel), 227 (felt good and with 30 sec left got lightheaded
Then went 31 min at Z3 at 0.86 IF
Entire workout 1:00:13 IF .896
Had a PBJ sandwhich on Ezekial bread (mmmmm) then....
sat in the hot tub, ahhhh. We then swam 2500 yards. I'm now going to sleep and eat. I am craving cherry doughnut holes and chocolate milk.
35 and sunny? Perfect weather for an outside ride! It's only an hour, how cold can you get? Well I was feeling fine but the PT didn't care for the cold and died after about 5 minutes. I came home after 30 so I could do the intervals with power.
With a 353 target, I did 352, 351, 351, 360 without much trouble. The 15 minute run was a breeze.
I am doing Sunday's run tomorrow, and Saturday's bike on Sunday.
I'm doing Saturday's wko tomorrow because I have a 10mile race on Sunday. So, it's going to be a way early morning. My math has this as a 2' 25" in the IM plan. I may just do the run brick after work.
This has become a fairly strange lifestyle waking up that early. I'm ready for lunch at like 0930 !
51:12 0.903
4x2.5: 1.222, 1.185, 1.187, 1.197
19:15: 0.826
Took Riley for a run after: 21:35 2.46 mi
Target: 207
4x(2.5') @ 209, 212, 211, 213
then 15' (2') 12' z3 @ IF .85
I love my power meter! It is so cool to see the work workin.
Put a fork in me....Doing Sufferfest revolver again tonight 15 X 1/1 all between 122-128%
14' @ 90% to round it out was awful...
Entire workout (220 watts):
Duration: 1:01:19 (1:02:18)
Work: 808 kJ
TSS: 91.6 (intensity factor 0.95)
Norm Power: 247
VI: 1.12
Pw:HR: n/a
Pa:HR: n/a
Distance: 19.427 mi
4 x2.5
325, 322, 324, 318
I then got off the bike and about fell down. Looking forward to a rest day
Mine was much better than Tuesday. Did 10 minutes of @ 88% before I hit the VO2 set. Got through 2.5 all four times this time: 277/278/280/278 on a target of 276, so pretty much dead on. Finished up with 2 more sets of 10' @ 87% and 86%. Felt pretty good. Enjoy your day off folks...I'm going skiing for 2-3 hours on the self created "Birkebeiner Hack".
Legs feeling thick today after my oops yesterday doubling all the Z5 intervals then rounding it out to 10 miles.
Did about 15’ warm up and decided it wasn’t going to get easier with more procrastinating so I hit the button and got to work. It is easy to see looking at my numbers that the first 2 went great…. But then started slipping in both the hard and the easy stuff……
1) 123.4% - 74.7% Looks strong but I’m struggling
2) 123.4% - 71.2% took all I had to hang on, suffering
3) 121.5% - 61.0% Not able to keep it, no good gears, no way out
4) 118.5% - 53.7% Started looking at the second hand at 0:35 in…..
Finished the workout with 30’ @ 175w (0.854)
Total workout 1:09:49 @ 183w (0.891)
At least this time I was able to count to 4 without making a mistake!
@steve "Started looking at the second hand at 0:35 in…" I've been there many times, nice job gutting it out!
@team nice work laying down the work!
Entire workout (250 watts):
Duration: 1:00:44
Work: 908 kJ
TSS: 107.1 (intensity factor 1.035)
Norm Power: 261
VI: 1.04
Pw:HR: 7.53%
Pa:HR: 15.67%
Distance: 21.997 mi
Min Max Avg
Power: 0 442 250 watts
Heart Rate: 33 159 137 bpm
Cadence: 13 115 88 rpm
Speed: 0 28.5 21.7 mph
Pace 2:06 0:00 2:46 min/mi
Hub Torque: 0 11 6 lb-in
Crank Torque: 0 379 241 lb-in
300 W target.
2.5s at 311, 310, 310, 303
25 min straight at 213 W
Trying to get the head around Saturday's upcoming sufferfest.
@Brian - I think you've got a new FTP in you! Nice work.
Someone else said it in another thread, but I never saw the Wk 10 Saturday workout until they just mentioned it. Now I'm scared!
2x20' (4') and 4 x 2.5/2.5? In the same session? YOWZA!
Is that correct?
Key for me is going to be quality recovery today and I will also maybe breakdown and introduce some caffiene during this one......
Should make the Sunday outing interesting as well.
Let's get the mojo meter going for this one gang,
Attached link will have a new meaning during tomorrow's session:
www.youtube.com/watch?v=WO4tIrjBDkk
Goodluck - make it happen!