Thoughts on Bike VO2 Workouts
I just thought I'd share some observations and thoughts on the upcoming VO2 intervals. This is a place during the OS where some folks start to fade. The progressive overload needs to be closely monitored and managed. Others thrive and love the change from FT to VO2. Up until last year, the VO2 workouts were structured as 30"/30".
We'd do 4 or 5 continuously, rest, and repeat for 4 to 6 sets. We also modified it as 1'/1', 2'/2', and 2.5'/2.5'. This year, the plans are written (as a result of a couple of years of people doing a separate bike hack with Patrick and Rich) with the VO2 sets as 2.5'/2.5'.
The work part is 120%, the 'rest' is 60%. If you find the 2.5' at 120% is difficult to hold, don't be afraid to break it down. IOW, you could do variations of 1'/1' and get the same work as 2.5'/2.5'. If you had 4 x 2.5/2.5, you could do 10 x 1/1.
The first OS I did, I was fortunate to have a bunch of veterans that guided me through the VO2 work. For me, 30/30's were easy. Once I ramped it up to 1' and 2' sets, I felt the work. Truth be told, I've yet to do full 2.5/2.5 sets. Tomorrow will be my first attempt. If I have a hard time holding the numbers, I will break it down to some variation that allows me to hold 120%/60%
Also, make sure you're hold 60% during the rest, it's not a free, easy spin like we get between FT intervals.
I just wanted to share some thoughts before we began this new phase of training. Hopefully, you find it useful.
Dave
Comments
Even though I'm on IR for the next week, I was going to chime in about this too. Be very careful to not drill yourself into the ground in this block. The first week of 2.5/2.5 might seem fine, but these have a way of biting in the butt down the road. DO NOT BE AFRAID to modify if you feel you'll be better served in the long run. You will still get the VO2 benefit (heck, 30/30s work well and provide a good adaptation) without the breakdown. It's the 60% interval that provides the final kicker with these! Have fun, and keep your wits about you!
Will start out with 2.5's in mind but won't be afraid to drop back if unable to hold.
Dave,
Great post Dave and Linda's words of warining on the Vo2 stuff sneaking up on you is also correct in my one year of EN training. I've only done the 30/30's last year and found these a nice change from the FTP, but the cumulative fatigue did show up as the 6 weeks progresed. It will be interesting to see how the 2.5/2.5's are when I actuallyget to week 8
Gordon
As you all know, I don't do formal interval training. I do routes and just go as hard as I can, getting in fartlek, go up a hill as hard as I can stuff. The interval training I do do is my Tues hill repeat session at Chantry Flats by my house, as 2 x up the hill, takes me 18-22' each, depending on how hard I go, fitness, fatness, etc. For the rest of the season I'm committed to doing 3x, with the last one being a series of 2.5/2.5's up the hill. First round was today...
HOLY SHIT!!
First one sucked:
By the second one I was warmed up. 342w
#3 I got made it to about 1:45 and popped. I hit the interval button, sorta rested for 45", then did 3 x 30/30's at way big watts, well north of 400w.
My point is to do the best you can sticking to 2.5/2.5, but if it ain't happen, go back to 30/30's or whatever else it takes to get it done.
@Coach, do you have time to talk physiology a little and elaborate why was 2.5/2.5 selected@ 120% vs. 3min, 4min, 5min intervals @ 105-120%. I have not had any issues with hitting 120% on 6x3min(3min) in the past but given that workout was in a different context considering the week you constructed.
120%FTP can put an individual into anaerobic zone given that zones are set as they need to be set but not entirely reflecting ones true physiology. Also, the work can easily cross over into Coggan Z6.
In the past, I have found myself easily putting 350-380W on 2min or less, 1min stuff, 400W was no issue and not uncommon., FTP being 276W at a time.
What is the value of that as opposed to sticking with VO2max, Z5 105-120% per Coggan, using 3-5min intervals. Is 110% considered no good.
Thanks.
Two thoughts:
1. This is probably obvious, but I didn't see it explicitly noted. If you're going to do a different length interval, try to keep the same total time at 120%. E.g., this week, no more than 10' total time at that effort level per workout.
2. There's no harm is gradually ramping up the IF over 1-3 weeks. This week, I'm doing 115%, will go to 118 next week, then 120% for the intervals the third week. I can do that precisely as I pre-program the workout in the CompuTrainer, but the point is, you don't have to hit 120% right out of the chute.
As Linda and others point out, there is only a downside in trying to get "extra credit" by going harder or longer.
These two strategies can help dampen the long-term (over six weeks) fatigue build-up. And, Greg, the idea of course is to not burn out on the very first day!
@Al, thanks a lot. I am sticking to the script as I am not willing to experiment. I will hit out of the box 120% and hold on to it. I don't seem to have a problem with it cycling or running as anaerobic work is my strength. I am just curious how it was arrived at 2.5min@120% being optimum for this program. Just looking for some logic to it, would like to learn more.
Coggan, Skiba and others use >120% for up to 3min interval as a dedicated Z6. 120% is on the border line between anaerobic and VO2max work, some folks will be anaerobic doing 120% as these zone divisions are not absolute.
Longer intervals at VO2max prevent peeps from blowing over 120%.
I found that OS works perfect or as advertised if you don't mess with it too much. Not willing to gamble to find out, that is why I am sticking to the script.
I am late posting,,,you know us southerns have our own pace.......but I just wanted to thank everyone for posting this thread as it was very very helpful to me this week. gonna post results in respective threads. Chap
This is timely advice as I'm about to start week 9 next week and I have a 1/2 mary at the end of that week. I think the "ease-in" approach to VO2 makes sense in order to be somewhat fresh for the 1/2 mary (plus taper down for a few days before the race. Thanks, John