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FTP and run pace outseason

irahelpirahelp
in General Training Discussions

Will you be getter  faster on the run by doing Zone 4 running. For example all of the 1-2 mile runs at zone 4 pace is at 7:20 pace. Should I be trying to go faster than the 7:20 pace that is  established from the VDOT numbers. AT this time Im on week 5 in OS.  Do I just wait until the next test to determine the new numbers if any at all.

On the biking part.  The intervals are at 95% to 100% of FTP. Will I gain higher FTP numbers by using these percents? Or do I try to maintain a  higher %  above the FTP number. For example 110% of FTP in order to get faster..

So in order to get faster, I need to try to train faster each and every week? Is this the goal in OS.  I would think you would not improve your numbers if you are not trying to do better each week. So if my VDOT number pacing in zone 4 is 7:20, should I not strive to get to 7:00 as a goal?

Thanks

Stephen Chappell, MS

Comments

  • GSmith821GSmith821

    Stephen,

    IMO, its a long OS and each over-reach will bring us back with burnout, mental fatigue or worse... a season and goal-ending injury.  IIRC, this is your first OS with us and I will let the true vets weigh in, but those last few weeks of the OS are really tough.  Follow the plan, take recovery seriously and you will get faster and stronger while decreasing the risk of injury and unforseen issues.  I didn't say prevent them, but over-reaching and over-training now can dig a hole a crane can't get you out of in time for a stellar 2012 season.

    Here is a post from Coach R last year...

    http://members.endurancenation.us/Resources/Wiki/tabid/108/Default.aspx?topic=OverAchieving+on+Cycling+Intervals

     

     

  • Steve WestSteve West
    @ Stephen - look here
    http://members.endurancenation.us/Resources/Wiki/tabid/108/Default.aspx?topic=Over-Achieving+on+Cycling+Intervals

    It is a tretice on over achieving
  • jhbinscjhbinsc

    Agree w/ Goe and Steve. Do NOT overachieve or you'll set yourself up for failure. Riding/running above your tested zones is begging for trouble. Search the wiki and absorb all the knowledge that is out there. I know there is a ton but it will greatly benefit you to read up all the good info you have paid for w/ your monthly fees.

  • Coach RichCoach Rich

    Please read the "Members Tips for the OS" Thread.

  • William JenksWilliam Jenks
    Stephen- Where are you in the plan? (i.e, did you start Oct 1, Nov 1, etc). We can provide a little more insight on what goes on at different stages. Short version is that most people feel like they can "overachieve for the first month, but that wehn they get deep into the 3rd month, doing it puts you in a hole. The fatigue catches up with you for sure.

    I am not a "never overachieve" person. I am as guilty as anyone of doing it to a degree. But if you do, be VERY careful about it and listen quite carefully to your body.

    The approximately month-long blocks of the OS give you the opportunity to whack yourself hard to get a good FTP/VDOT and then spend the next month building up to where it's really something you can handle better day in and day out. Then you rest a little and whack yourself again for a new test and start over.
  • tuckermtuckerm
    Stephen will this be done in your weighted vest?
  • Gordon CherwoniakGordon Cherwoniak

    Stephen,

    Beyond what has already been said I have the following to add:

    - You are just focused on FTP/Vdot scorse and intensity in asking your question?  The progressive overload you need to accout for intensity, volume, frequency or duration. In the OS we use a great deal of intensity but as the weeks move on you get more volume and additional intentity.

    For example, I started the intermediate OS with 2X6' @ FTP and in week 5 am doing 2X12' FTP along with 80-85% stuff.  In addition the Saturday rides have increased from 60' to 90' including the 80-85% time.

    The same goes for the run we get more TP/z4 going from 2X1/2 & 1X1 mi to 2x1/2 and 2X1.  The duration also increased from 45' to 60' and then to 90'.  Be wary of training on the run over your vdot more so that biking above FTP. 

    - Also take in to account the cumulative fatigue from the OS.  You will see a few dips prior to a test week so that you can crush the new test then hammer yourself until the next test. 

    - The body adapt fairly rapidly, but in the very limited reading that I have done the 8 weeks is not too long especially with the increases above. 

    In my experience I have found that when I was coming off the couch in the 1st OS and after a long layoff to my 2nd OS my FTP and vdot increase rather rapidly.  So you might have a case to push 102.103 even 105 on the bike if you had a long layoff or if you are seeing improvement.   The key is backing up the bike workout with a quality run or vise versa.  

    Finally I have done a few dumb things in the OS and one was an extra 1X8 or 10' in week 4 or 5 of the OS.  That cost me a couple days off.  The second was doing 1.03 for a couple weeks (later in the OS week 14 and 15) and that also cost me three or so days off.  Finally ramping up my run intensity too fast cost me 2 weeks with a sore achillies (with limited running in my recent past). 

    Gordon

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