Week 20 Workouts & Final Thoughts
Hi JOSers!
Holy Smokes! It's the final week for those of us who started on Jan 1 and did all 20 weeks consecutively. What a year it's been so far. Well this week I've done a run on Tuesday and FTP workout on Wednesday. I'll do a FTP test tonight and then a 12k Race on Sunday as a run test.
Tuesday:
WU then out and back
3 miles steady at MP (7:45)
3 x 1 mile @ HMP (7:30)
CD
Wednesday:
Full WU
FTP 2 x 15' @ 195 to 205
CD
This is my first time through the EN OS and I didn't know what to expect exactly. I mean, I heard the sayings. You know... work works, work is speed entering the body, etc and so I figure it would be hard. Especially because of all the talk about low volume, high intensity. I came into the OS with the intent to really focus on my the bike aspect of the three disciplines. My run's been ok for a couple of years, but my bike splits were pretty horrible. I got a powermeter and a trainer for X-mas and was ready to go. The first 8 weeks were not that bad. I thought... "That's it?" I even moved myself up a level to Advanced. Then week 9 hit. After that, it was the first time I really started to feel fatigue accumulating from day to day. By week 12, I was toast and droped back to Intermediate plan. Not only that, but my achilles started bothering me. And I also started to not look forward to workouts. By week 15 I needed a break. I took a week and basically skipped a bunch of workouts. By week 17, I was feeling better again and resumed normal work and tried to be consistent. However, I did feel slow on my run and so-so on the bike. It wasn't until just this past week, #19, that I started to feel myself again. Now, week 20, test week, I'm feeling really, really good again.
As I mentioned above, I have a 12K race on Sunday so I'm excited to let 'er rip and see what I can do. FTP Test tonight and then just light jog tomorrow, rest Saturday.
All in all it's been really great to train with Power and to see the FTP baseline go up from 182 to whatever it comes out to in tonights FTP (last FTP was 205). It's clear that I did get stronger on the bike and for the first time I can actually measure that. It's very different than using HR measurements.
All the Best!!
Enrique
Comments
Norm Power 208
Avg HR 166
So a small bump. HR was noticeably less than my first FTP test in January. I averaged 172 with a FTP @ 182.
Lastly, want to just thank everyone who participated on the forum. It made the weeks go by much easier than if I had done it all alone.
Enrique - Nice work on your final test. That is a nice increase since Jan., and a lower HR to boot.
Thanks to you for your consistency in making these posts. I think you earn the award for "last man standing" post. Good luck with you race season. See you around the forums.
Been a pleasure working with all of the JOS'ers! Looking forward to seeing much success for everybody!