Week 19 Workouts

foolio_mugoolio

Hard to believe OS is almost done for me.  It's Wednesday and, let's see.... Tuesday I got only got my Run in.  I got home after work and felt BLAH so I skipped it and get a really, really nice night's rest in.  

Today, I got up and went for a run. Beautiful day today in SF.  Tomorrow, I'm up for my FTP Bike and then relax Friday and hit the workouts on Sat/Sun.  

Hope you guys are doing well.  

 

EP

foolio_mugoolio

FTP Bike workout done. Full Warmup, then 3 x 15' @ 205, 205, 203. 70 minutes total.
Feeling good about the OS ending... actually looking forward to the transition weeks.

Joe Matchette

Enrique -- I only got the ride in on Tuesday, the MS of the run on Wed, and the FTP work today.

However, it was a bit of a breakthrough FTP ride. I have been hitting my weekend VO2 rides, but not anywhere close on getting all the FTP intervals in. Well today was a different story: .99, .97, and .97 (holding on at the end of intervals 2 and 3!!).

My big decision coming up is if I am going to do my final FTP test indoors or out......

Bruce Thompson

Good work guys.  We're almost to the end, then we get some easier recovery weeks. 

@ Joe - Do the test outdoors if you can.  That will give you the more relevant benchmark for the race season.  good luck.

Crazy week at work for me. Visited 6 cities in 6 states Mon-Thur.  Got off the plane at O'Hare 3 hours ago.  Still I got in 2 swims, 1 run and 2 bike FTP sessions @ various hotels.  Going to rest tomorrow and then do a 50 mile ride Sat, mini RR for the Chris G Memorial Duathlon on Sunday, then a mini taper for that race on May 20.  Ha!! I laught at myself for writing "taper" - I haven't run more than 10 miles in any week since Feb so what am I taper from?

Joe Matchette

@Bruce - I am planning on doing so. Last year I had a ZERO WATT difference from indoors to out.

Next week's schedule will be modified since I have to travel. Proposed is:

Mon - do the Tuesday Bike FTP work
Tue - do the Tuesday 60-min run
Wed - as scheduled
Thur - OFF (ez swim)
Fri - FTP Test
Sat - Off
Sun - 5k Test

foolio_mugoolio

Any tips on doing the FTP test outdoors? I want to do mine like that but never done that.

Joe Matchette

@Enrique - last year it took me a couple of attempts to find a decent "venue". The ideal location is flat, no-wind, no stoplights/stopsigns, and very little traffic. I use the same testing protocol with only one exception: I don't necessarily start my 1st 20' session immediately after the 3x1' warmups. I make sure I am at a spot on the road that will allow me to go the full 20' out (and back depending on the wind) without getting back to stoplights/stopsigns/etc. I use a "Go Until pressing Lap Button" step on my Garmin 310xt for that.

The first attempt last year was too hilly and I found it *very* hard to keep the watts UP while going downhill and downwind. The next attempt brought me back into streets/stopsigns before I finished the 1st 20' effort.

Some people get a big bump (10% or so) testing outside. I, unfortunately, never saw that. Last year my good FTP tests were all within something like 5W of my indoor FTP.

foolio_mugoolio

@Joe - Thanks for the info on an outside FTP test. I'll keep that for a later time. I doubt I'll find a course like that on short notice here were I live. I'll do my test indoors and keep my eye out for a place where I can do an outside FTP test in the future.