Riding at the NEW FTP...
So two days after testing at 320, which was my old indoor high from last year (pretty standard for me to be at this point by Week 8), I was back at it on the trainer.
Per my modified program of 2 x FTP and 1 x VO2 per week, I have decided to not mutiliate myself out of the gate. Instead of doing 2 x 20' at the effort I barely made two days ago...and nearly died...I opted for 2 x 15' instead and rode them actually 5 watts higher per interval (325, 326 respectively) instead of the 320 I had tested at.
Hard? Yes. Achieveable? Barely. Better than 2x20 at 320? The jury is out...but I am aiming high for 340 indoor FTP this year, so it's all about reaching a bit higher.
Good luck to everyone!
~ P
0
Comments
Strong, maybe insane work coach!
Well, that really hurt. What kind of evil coach would put a 2 X 20’ right after a Run TT and ask you to hit those new zones???!!
Legs a bit tired from yesterday…………
Before I started my workout today I printed out a piece of paper with my new FTP and new zones and posted it in the pain cave. On one hand it's great to have a higher FTP on the other I was looking at my new zones and thinking of how much harder I'll be working!!!
I'm in the beginner OS and was scheduled for the 2 X 15's. Similar to Shaugn my legs felt a little bit used up from the 5k test, I went all out for that baby. In addition to working with a different FTP for today's workout I focused on riding with a lower cadence as a result of Coach P's posting about rpm's. Here's the details:
New FTP 245
I previously averaged about 94 rpm's on my z4 interval work
Interval 1
Norm Power: 250
TSS: 26.1 (IF 1.022)
Avg. Cadence: 83
Interval 2
Norm Power: 251
TSS: 26.3 (IF 1.025)
Avg. Cadence: 83
Felt good to be working at a higher wattage but it was tough. I really had to focus the last 5 minutes of the 2nd interval.
I agree...it's a cruel, cruel coach that puts that workout up. I did the run portion of the workout this morning and got on the bike this evening.
WU - 18'
1 x 20' @ 102% (4')
1 x 21' @ 103%...decided not to look at the time on this interval and instead counted pedal strokes. I hit 1660 and was at 20:30, so I kept on goint to 21:00...take that!
Actually felt pretty good! Looking forward to a day off.
But Sat will be a big FTP day. Instead of 2 x 20 at deathwish intensity, I've been thinking the goal will be 6 x 10 min Will see how it goes.
I'm with you Kevin. After a nice bump, I'm working much harder staying at the bottom of the zone than I was previously maxing it out. But, I enjoy having this "problem". Work works!
Wow. Nice work everyone. It is also reassuring to hear folks tweeking the plan a bit. I have been overreaching a little, but I justify it by knowing that my head is in the right place for some hard bike work, and that I want to push FTP as high as I can.
That said, 2x20 is evil in testing week. I went 243W, 241W (IF 0.99, 0.98). I might start shortening durations, adding intervals and pushing watts a bit. Will see how the legs feel next week in VO2 max phase.
Keep it up!
Excellent work on the 2X20' and hitting the new zones. I'm just got in a 2X10' in preparation for my test next week. Still no word on my power tap so I might have to spend 1 more week in the HR/RPE world of biking. Also did a 30' brick run today as time is short.
I'm not off to my third event, Christmas shopping. I just need something for my two nephews and I'm done.
Gordon
@Everyone-
Awesome week!!!
@Bill-
If you're able to do 2x20's above 100% of your new FTP, then you might have under achieved on your test this week. Unless you changed up the workouts, the test had a day rest prior to it. Thursday's workout had a run test the day before, and you did a 45min run in the morning. The extra 2' rest between sets should haven't made up for the extra fatigue you would have built up, so even 99% should have been next to impossible. Just my 2cents.
Well done everyone!
After a couple of days off, first ride today at the new zones.
2 X 15' (4') @ ;IF .998 and 1.004
1 x 5' (5') @ ;IF 1.025
2 X 15' (2') @ ;IF.818 and .83
Wow does some rest and recovery make a difference. I had nothing to give on Thursday, and today felt like a totally different person. I guess this is the last FTP type workout for awhile.... V02 coming up!
I got in a 2X10 an 1X5 @FTP ;the 30' at around the 80-85. Still hoping my powertap comes back next week so I can test. If not I'll just improvise next week.
@Jenn - Not exactly true on the FTP stuff. Check Saturday's workout - My intermediate workout calls for 2X14' then 6' of 'On' time, Tuesday/Thursday will jst be VO2 work though.
Ironically enough, I watched the Kona broadcast from this year for the first time during this workout. Toward the end, they are showing these older guys who are trying to finish before the cutoff and a couple of them fall a few times. In my last 10 minute set, I almost fell off the bike, falling in sympathy with some poor guy. It took me probably 15 sec to get back up and going. :-)
I arranged my week so I would get Sunday off. I think I need it. :-)
2 x 12 both at IF of .99
1 x 6 at IF of 1
2 x 15 both at IF of .82
Going to try the running legs tomorrow after a lay off of about ~3 weeks due to a tweaked back muscle. Hoping it goes well with the VO2 stuff next week. Merry Christmas everyone!
Merry Christmas all! Woke up with a head cold so deferred to the evening, got bored and decided to go for it.....
Nice work everyone. The progress continues for me...must be all the Halloween cookies! Today I rode 2 x 15' again, at 102% and 103.5% of FTP. I tested at 320 last week, so that means I rode 15' at 331 and then 15' at 336. Going to keep pushing the 15' intervals until those don't go up any more, then I am going to cut back to 12' intervals and see if I can sit on 345, my target goal for indoor watts this OS.
BRING THE PAIN!!!
Nice work everyone! The progress continues for me...must be all the Holiday cookies! Today I rode 2 x 15' again, and this time hit 102% (331) and 103% (336) for some of my highest indoor watts to date.
My plan is to keep pushing the 15' intervals until I don't see progress, then drop them down to 12' and see what that gets me. Target remains 2 x 20' at 345 or bust.
Bring the pain!