? for coaches/WSMs about upcoming Saturday ride and future sessions
So Saturday's ride reads as for week 10 intermediate OS reads 2X20(4') at 95-100%, 4X(2.5/2.5) at 120%, 2X15(2'). Either the 2X20 or 4X(2.5/2.5) have been full mainsets in their own right but we're doing both plus another 30 min? That's 100 min of simply work and recovery with no warm up or cool down and then we only do one other similar but not as challenging ride the rest of VO2 block? Physiologically why peak with the most challenging workout in week 10 and why not continue the similar pattern with the mix of work types?
BTW I'm looking forward to it in a sick challenging kind of way. I surprised myself with how well last week's Saturday session went so now I'm kind of curious to see if I can hold it together for this session.
Lynne
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Comments
- that doesn't look right to me. I'd suggest you post this Q over in the "Questions about THIS WEEK" thread to be sure the coaches see it. I'm only on week 1 of the OS and that has me shaking in my boots!
Nemo's right about posting to the Micro thread to get the coaches take on it. However, I don't feel that this workout is so out-of-the-blue crazy. Yes, it is challenging! There has been a progression towards it and the next couple weeks are similar.
The workout for week 9 was 2 x 18, then 2 x 2.5, then 2 x 15, so it's in that same format, just longer. I also looked at the subsequent Saturdays. This one is perhaps the most extreme, but it is in line with the rest of them.
I assume it's a bigger jump from the intermediate plan, which was something like 2 x 15 at the beginning last Saturday. Maybe they forgot to edit it down??
You could be right about that. The Intermediate and Advanced probably shouldn't be the same.
Good luck this weekend Nov Peeps!
The workout is correct. You're welcome!
Definitely warm up. This is generally not stated in the session description, but is a given.
Coach Rch on a trainer - indoors on a nice day!
10X on this plan!!! That video would be a best seller!
That's a terrific build workout at week 10--you should see some payoff from this block in, oh, about 3-4 weeks hence. Have fun!
The 35' brick at HMP out and MP was just as brutal ... but I knew you would be suffering with us.
I am on week 1. I can not hear you!!!!
No OS for me. Ankle is still not right and I missed a ton of time over the holidays.
Sorry, folks, I kinda do my own thing and to be honest have never used much of a formal training plan. I ride routes, not workouts, and my run is on the Jan-Sept plan. For my last 2 IM's, IMCDA'05 and '08, I went from bag of crap out of shape in January to low 10's, 300w FTP by June. So goal is to get up to 330w by IMWI, my weight down to low 150's, and put up a 52' swim. With those digits I think I only "need" about a 50-52 VDot to have a good race at WI. Still dunno if I would take a Kona slot if I got one.
Anyway...that's a long way off. While y'all were bitchin' and moanin' across several time zones, I climbed ~5600ft in the mountains with my boys, had a chicken salad and Spaten Oktoberfest for recovery
Plus I want to see you swim 0:52 and ride 5:00 or faster at IMWI ... so I have someone to chase all day long.