NOS Week 9 Bike Sessions - V02!
I posted this to a dashboard question, but thought it would be good to put here, too. Coach P discussed V02 intervals in the weekly chat a few weeks ago. Good info in it..
http://www.ustream.tv/recorded/19112341
Looking forward to tomorrow's bike! I kinda enjoyed this block last year, in a somewhat sadistic kind of way... 
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@Paul:
It's a "roll-your-own" VO2max workout. Generally, VO2max intervals are anywhere from 30" to 5' in length *although 5' is a LONG VO2max interval). You should pick intervals that have you doing a total of 10' of ON time (i.e., at 120% FTP) with equal recoveries.
As an example, I'm starting tomorrow with 10 x 1' (1' rest) at 120% FTP. If/when I can hold that without wasting myself on the last couple of intervals, I'll move it up toward 5 x 2' (2' rest) at 120% FTP. Depending on how I progress and the length of ON time as the workouts progress, I may move up to intervals as long as 3', but probably won't go as hiigh as 5.
OK got my 2x2 intervals done first thing today. Decided to go with 2 minutes on and 2 minutes off.
PAve I was shooting for was 334 -- my workout data was
Did 15 minutes w/u
then 2X2 (2) work intervals were -- 338, 337, 338, 336, 338
only made it through 20 minutes of Z3 at IF of .82 after that
then did the 20 minutes with strides and now just recoverying.
good luck all!
@ Paul M - strong work!
I made it through using he 2X2' barely
. Running with my boys a little later today. Good luck all, this week!
Interval 1:
Duration: 2:01
Min Max Avg
Power: 318 402 364 watts
Speed: 19.3 30.4 29.3 mph
Interval 3:
Duration: 2:01
Min Max Avg
Power: 307 411 365 watts
Speed: 21.4 30.5 29.6 mph
Interval 5:
Duration: 2:00
Min Max Avg
Power: 328 433 364 watts
Speed: 20.2 30.6 29.4 mph
Interval 7:
Duration: 2:00
Min Max Avg
Power: 322 415 370 watts
Speed: 20.1 30.2 29.4 mph
Interval 9:
Duration: 2:01
Min Max Avg
Power: 288 423 368 watts
Speed: 17.1 30.5 29.4 mph
Entire workout (238 watts):Duration: 1:00:10
Work: 857 kJ
TSS: 80.2 (intensity factor 0.898)
Norm Power: 266
Distance: 21.56 mi
Min Max Avg
Power: 0 433 238 watts
Heart Rate: 123 244 164 bpm
Cadence: 35 162 84 rpm
Speed: 0 30.6 21.4 mph
Temperature: 68 69.8 69.3 Fahrenheit
Wrapped up my bloody kneecap and went for the intervals (thanks all for the encouragement. If Chrissie can do it, so can I!
). I did 60/60 and hit my wattage easily. My target # was 188 watts and I was well into the 190s for these, and then over 200 for the last one. Followed by 15' @ 82% I will definitely be extending out for the next set. Nice change of pace after all the FTP work, I enjoyed this!
I will probably pass on the run today as my body is pretty achy in general from my big wipeout. I don't think I would tolerate the impact of running. Hopefully by tomorrow will be ready to do the run intervals. WIthout my dog!!
As an FYI, I remember there were a few people last year that looked at the workouts, saw Z5 and used that as their watts to hold. In the data tool, Z5 is 110%. If you are training with power, use 120% as stated in the workouts. Ignore the Z5 as that's for HR people. Just want to make sure we're all in the same hell of pain together
Had to rearrange teh week a bit. I ran 45 min with 10 very high quality strides in the morning. (mostly ~4:50 pace max, but only around 100-150 yards).
In the evening, family events conspire to keep my bike short...only 45 min minutes, but I got in the work. New FTP is going to kill me on these VO2 workouts. 320, oh my goodness...
Did them as 6 x 2 min
323
327
318 (stopped for a second and couldn't get ave back up)
331 (self flagellation for the last one)
332 (not sure where that came from)
324 (and then collapse onto the bars...)
Total workout VI 1.28 and IF 0.93, which tells you I was recovering just as hard as working... :-)
Just checked my Golden Cheetah records, too... 331 is a new all time record for 2 min. Gotta like that. GC says I ought to be able to do about 364 W for 2 min, but that's a one time all out, not one of six or whatever. (Love me my Golden Cheetah...keeps me honest... sure much the same can be done with WKO, but I'm a mac guy)
10x1's @ 1.22 / 1.21 / 1.21 / 1.21 / 1.24 / 1.24 / 1.25 / 1.22 / 1.22 / 1.23
18 minutes @ 0.84
Get after it, you NOS monsters!
today = 4 x 2.5 = OUCH!! + 16' @ new Z3 + 15' Z1 brick - legs are barking after dinner
1. Ride the Computrainer instead of rollers and
2. Ride 7 x 1:30 instead of 10 x 1.
Don't know if it was changing the interval length or from rollers to CT, or both, but that was tough!!! Not sure how I'll manage 2x18 @ FTP and THEN 8' of VO2max tomorrow, but we'll see.
Trainer Tuesday again in my pain cave. We did the 10' "On" as 30/30's. Then did 2 x 10's @ FT . . . . . just for fun.
Good crew (see pic below)
We all agreed to do a FT test next Monday morning together. I haven't done one as I just did IMAZ. But I guess it is time.
EN NorCal: Julie Pfeifle, Dana Laytham-Herbert, my wife Cheryl, and Geoff Wiecinski.
265 FTP
15 min 262 W NP (2')
7.5 min 267 W NP (1')
7.5 min 257 W NP (10')
10 x 1 min (320 target = 120%): 321, 332, 324, 329, 326, 312, 327, 335, 334, 369, collapse in a heap...
Great job for hanging in there.
My EN Secret Santa gave me Sufferfest videos, so I took advantage of that today and used "The Downward Spiral" to accompany my 10 minutes of "ON" time. Total ON time ended up being about 20 minutes total by using the video, and I did the whole thing on the Power Cranks, so I was very pleased with that. I was gasping so danged hard my dog came in and looked very concerned and whined at me. I think she thought I was dying (I was!)
Only bad moment was when the video said "Stand up now!" and had some video of cyclists climbing an epic grade. So like an idiot, I stood up on my pedals and almost launched myself off the bike. No, I don't know how to do that on the Power Cranks yet, obviously!
The bike V02s had a special fatigue
feeling today. Got through it......
10x1 @ 1.22 / 1.2 / 1.2 / 1.22 / 1.2 / 1.23 / 1.24 / 1.23 / 1.22 / 1.27
20 minutes @ 0.84
I do have to thank Flo Rida for getting me through the VO2 set. I kept hitting repeat on the playlist. Really looking forward to this weekend's ride!
@Paul - thanks. It's easier to feel good about it a day or two later than right after you feel like you didn't quite pull it off. :-) Trying to build the mental mojo, but also balance that against the genuine hazard of drilling myself into a hole from time to time.
I've been trusting the OS, and barely made it through 1x1 on the intervals today. Since I'm recovering from a foot injury, and my FTP is weak, my focus is on getting stronger on the bike. From those doing the bike hack, any opinions on whether or not adding the bike hack to the Intermediate OS may be the right thing for me, or is it really geared to those on the Advanced OS plan?
Back to the hotel to shower, finish packing, etc, then 6 hour drive to Tampa. It was good to be back home to my own sweet pain cave. I felt a little tired getting on, but holy cow, after my warm-up there it was. Did 10x1 min @ Z5/6 supramax with 1 min softpedaling between each. For the last five, I would go Z5 for 45 seconds, then drive it up without shifting gears. Finished #10 at 414 watts. Then 5 mins easy followed by 1x22mins @ Z3.
Or, are you referring to the OS Modification Flowchart (http://members.endurancenation.us/Training/TrainingForums/tabid/101/aft/7804/Default.aspx)?
Hosted the group rainer session in my garage again last night. No V02 stuff. 3 x 8's and 1 x 4. Good workout. The folks who have never done EN style sessions before were shelled. they were expecting a chat and spin. NOT!
If I can get on the bike today (wet roads right now) I will do the Vo2 stuff.
A group of us are meeting on Monday in my cave and we are all doing FT test together. Should be fun, I think.
Any song suggestions?
2 x 14 @ 0.98 and 0.98
6 x 1 @ 1.23 / 1.22 / 1.25 / 1.23 / 1.25 / 1.24
and a whopping 6 minutes at 0.83 to finish it off
Good luck everyone!
Thursday's workout felt much better than Tuesday's. Not sure why, but I was happy. Still hurt, though. Not looking forward to tomorrow, but I do plan on doing 4x2:00 instead of keeping it at 2:30's.
Thursday's Stats (120% = 242)...
Strong work Roy and Daniela!!!
For me was one of those mornings of just moving my feet from the bed to the floor and going through the motions...somehow ended up 75 minutes later with the work done.
http://connect.garmin.com/activity/137764369
Well I got on my trainer this morning and despite my fractured rib, was able to gut out Thursday's v02 workout. Did another set of 60/60, in aero bars this time, followed by 15' @ z3. Hit all targets but it was work! If I'm not too sore, I will do today's (Saturday) workout tomorrow. While I can suck it up on the bike, I'm fairly certain this injury is too fresh to run. Might as well do the extra bike work if I can. That is where I could use the most improvement anyway.
Am I officially one of those crazy people for getting back and riding so soon?
Got my last bike workout of 2011 in this morning and it was a good one. I’m in the beginner OS and (unfortunately) didn’t have the V02 stuff scheduled like most of the people here. I did do an extra interval at Z3 and added 5 minutes (overall) of Z4 work. Maybe I’ll add some V02 work next Saturday! The details…
30 min. Z3 @ 209 NP (IF .851)
12 min. Z4 @ 250 NP (IF 1.019)
12 min. Z4 @ 253 NP (IF 1.033)
6 min. Z4 @ 257 NP (IF 1.048)
30 min. Z3 @ 214 NP (IF .874)
Happy New Year everyone! Be safe tonight.