Quick workout adjustment question....

jritter

 For Saturday tomorrow, I have 2 x 20' with 8' ON at the end. Not sure if I'm quite up for 2 x 20' yet since being sick. What would be the best way to adjust? 

A. Do the 2 x 20' at slightly lower wattage?

B. keep wattage where it should be but shorten the intervals? 

I'm thinking option b because keeping intensity is important, but just wanting to hear some opinions of others. Thanks! 

Dino Sarti

I would agree on option B. I was reading something from Coach P, where he suggested 3x15' or 4x10' instead of 2x20' to get in the intensity and the time in manageable doses when you need to. I also think your logic is right about the lower intensity. If you are too far below your threshold, you are not doing the work to keep nudging your threshold up.

One thing to consider on s sick day is also falling back to HR or RPE. When are not feeling well, "HARD" may produce fewer watts, but it is still "hard" that day. But, I am just thinking out loud. I am probably out of my depth and would defer to a more experienced team mate...

Bruce Thompson

Jenn - Option B.  You may also want to add an extra minute or so the the rest intervals to make sure you a fully recovered before the next work segment.

Daniela

 From the Wiki...

http://members.endurancenation.us/Resources/Wiki/tabid/108/Default.aspx?topic=WorkOut+Triage

 

WorkOut Triage

If you go to work out and it just ain't happening, we suggest, in order:

1. Cut the Interval Length but Keep the Intensity. IOW if 2 x 15' on the bike isn't working for you, can you do 3x10 with more rest or 4x7.5, etc.
2. Do the Time but Drop the Intensity. If #1 doesn't work, then get in your 2x15' at .9 or .85 instead.
3. Do the Time Only. If #2 doesn't work, then just get your 45-60 minutes done.
4. If You have Zero Motivation and #3 is Wicked Unappealing, Do Nothing. Stretch, core, etc is okay but take the day. Better to save now than pay later.

From a macro level persective you'll want to check in on your quality of sleep, nutrition, wellness to make sure this isn't a bigger issue.

Which brings up what not do to:

• Don't "save" a missed workout or main set and pile it on later in the week making a mega saturday ride. Bad idea. Let it go.
• Don't "make up" for a skipped workout by doing the next one even harder.

Gordon Cherwoniak

Jenn,

The workout triage is what I look at but for me in the OS if I can't do the intensity I usually just cut the workout short.  4X10 and if I'm not feeling good maybe even cut out the last 10' or add in a 2X5.  Another idea is to keep the 4' rest in between, then work in to the 8' on with your regular intervals or you might want to shorten those as well.

Also if you are still not feeling it maybe just start out with a 3X10 and 5' on and call it a day.  If I need to dial down the intensty and duration too much in the OS I usually think very hard about an extra day off.

Gordon 

jritter

 Thank you all! Option B it is!