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Guidance on IF I don't hit the Power/Pace Target?

Michael JohnsonMichael Johnson
in General Training Discussions

What do I do IF I dont hit the targets for a planned workout?

IOW, the workout says to do an interval at Z4/Z5.....let's say you simply can't hold the bottom of the Z4 power as planned. (or maybe the 2nd or 3rd interval just cant keep up the planned watts)

Do you:

1. Just finish the intervals planned (just doing them at what I have always done!!!

OR

2. Just bag it, stop the intervals as planned, and just spin home (knowing you just didn't have it that day) resting up for trying to hit those targets another day

BASICALLY, its it more important to spend time at Z4/Z5, even if that means maybe LESS intervals throughout the weeks (BUT hitting the watts).

 

Comments

  • Coach PatrickCoach Patrick
    First remember the SWAG factor: z5 is 95-100%...so you have that 5% window and if you are in it, then you are okay. Normally I say just do what you can, BUT I think my guidance for 2012 is going to shift a bit: better to just do some steady state stuff and give it a shot in your next workout.

    This could mean some fancy shuffling to get all the work in with your week, but I think that you shouldn't mail it in on a crappy session...
  • Chris M.Chris M.

    I don't feel like I'm getting any less of a workout if I can only hit 93% (or less) when I'm supposed to be at 95-100%.  In fact, on a day when I can't hit my targets, it often hurts worse than the days when I can.  It certainly makes for a frustrating workout that I'm not real thrilled with, but I never mail it in, and always try to get as close as I can.  Hopefully I haven't been digging myself into a hole all year with this tactic.  

     

     

     

  • Gordon CherwoniakGordon Cherwoniak

    Michael,

    Check out the Wiki on workout triage at the link below but basically: 1) shorten the FTP intervals 2X15 = 3X10 or shoret if needed. 2) Drop the intensity .9 or .85 3) Just get the time in 4) Bail. 

    Personally if I am at number 3 or 4 then I am seriously considering a day or two off.  If you are early in the OS( week 3-4 of Oct OS) start to look at recovery and rest.  Make sure you are eating as best you can and get an extra hour of sleep if possible.

    http://members.endurancenation.us/R...Out+Triage

    A couple other things that I will do on occasion is just the FTP stuff and no .85, or on the running side cutting out a brick or the run time outside the z4/TP workouts.

    Gordon

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