One strange thing.... I thought the weight would be melting, but I am actually 5-6 pounds heavier than I was the first part of December. My food plan continues to be fairly monastic. I cant figure it out. Anyone gaining? A little?
Are you over-fueling, i.e. eating more calories because you are working out, but not actually burning enough to compensate for the extra food? I think a lot of people have a tendancy to do that, and in the OS it is easy to do because despite the intensity, the overall volume is not that high and calorie burn on the bike is not as high as people tend to assume. Just a thought. If you log your calories in and out very carefully for a couple of weeks you should get a good baseline.
@ Matt - yeah, I had looked into this at KK. still waiting for a response. I've asked a few people who, like myself, seem to think that once the momentum and inertia are rolling, then it's a moot point.
But, my exeperience last night was different. I felt a big difference. Been using 235 for FTP and when my intervals get me Pnorms of 244 with what I would consider lower RPE, I have to wonder.
Now, I've been REALLY cooked lately (5 days), and took an extra rest day last Sunday. But, the workouts since have still been a struggle and I've been happy to hit .96 IF. Had to adjust my Wed run just to get the 3mi of work in.
It's possible that the extra rest just started kicking in last night.
I'll try again with Saturday's ride and on Monday's test. Just out of experimenting. Wanna see how my runs feel with this change, too.
Don't know if it will give me a huge bump in FTP (Monday will tell), but I do think that my time to fatigue may stretch out, meaning more work getting done, successfully, on the longer intervals.
Hammered it today. Not only did I PR my local training climb and had two great intervals. Plan was for 2x10'(3'). First was IF 1.195, NP 282, Max HR 161. Second was IF 1.157, NP 273, Max HR 164. I faded a bit in the end, but still great versus my Jan 2 FTP test of 236 doing the 2x20'(3') protocol. Work works!
One strange thing.... I thought the weight would be melting, but I am actually 5-6 pounds heavier than I was the first part of December. My food plan continues to be fairly monastic. I cant figure it out. Anyone gaining? A little?
Nice job JOS!
Can't wait to text next week!!!!
@ ;Dino re: my weight: Steady to downish which is really a win for me because I tend to gain. I actually focused on trying to just eat a consistent amount of calories and not add/adjust for workouts. My perspective is they can be tough, but they really don't "add up" like they do when we are adding a lot of volume.
?20 mile run in the books morning. 36 degrees with 23 mph headwinds for 10 miles. Average pace 7:55/mile, plan called for 8:11/ mile but after the headwind out at the recommended pace, 30 seconds per mile faster felt easy. 3 more 20 milers to go before April 29th.
Great work this week team! Thurs. Bike done last night- 2 x 10' Z4 @ 1.024IF/86 avg cad & 1.024IF/86 avg cad .989IF/66avg cad. Then I did 10min Z3 but that data seems to have disappeared.
Did a run today with a friend who is much faster today so went out way too fast for first mile and the rest of the run was a bit slower. Relatively flat trail but you could tell the slight incline was on the return which made it extra fun. (Not) HR much higher zone than the pace would indicate.
6.5 mi in about 1:20; avg bpm 166. Yuk. It is the longest run I've done in awhile and I probably would have had a better go of it if I hadn't started out in my Zone 5. LOL (I know, excuses, excuses) May do a little swimming tomorrow to practice what I learned in the clinic last weekend.
Nice to get outside on the bike...took my roadbike out for the planned workout...got in a total of ..36 miles./2hrs/18mph avg..with the prescribed 2x14 min. of Z4, 2x15min. of Z3, 1x7min. Z4..finished up balance in Z3...then off the bike for a quick 2mile/15min. brick run..first mile was a little slower than prescribed..but pleased with how I felt...now I'm headed to RI for my Moms 89th bday.
Bike Trainer WO this morning- 80' @ .904 IF. After yesterdays 20 miler I wasn't sure I would be able to get that much work in, but once I was warmed up, it went pretty smooth. I am going to test on Wednesday for the bike due to the Marathon Hack that I am on. No run test as a Vdot of 52 is about as much as I can expect this OS.
Forgot to post yesterday's ride. Second week in a row having to do the long ride solo without any buddys or my dad around to share the suffering. This ride was tougher than last weekend…probably had something to do with the new FTP…and the longer intervals…although power numbers and HR were both almost identical to last weekend…but the second z3 was lower…
I had to bag the brick run because my wife was out of the house and one of my daughters was napping upstairs. And I couldn't "run_second" due to hosting a dinner party yesterday evening. So instead of "running second" I ate a whole bunch. Today my wife left early on business travel so I've got two kids...so no Sunday run for me...
Oops....I didn't have access to computer...and had not read the plan for Sunday....so I went out and ran 10 miles with 3x1mi. @ Z3/4...will rest today instead and bike test on Tuesday....LOL...ah it was too nice to not run anyway.
Comments
Are you over-fueling, i.e. eating more calories because you are working out, but not actually burning enough to compensate for the extra food? I think a lot of people have a tendancy to do that, and in the OS it is easy to do because despite the intensity, the overall volume is not that high and calorie burn on the bike is not as high as people tend to assume. Just a thought. If you log your calories in and out very carefully for a couple of weeks you should get a good baseline.
But, my exeperience last night was different. I felt a big difference. Been using 235 for FTP and when my intervals get me Pnorms of 244 with what I would consider lower RPE, I have to wonder.
Now, I've been REALLY cooked lately (5 days), and took an extra rest day last Sunday. But, the workouts since have still been a struggle and I've been happy to hit .96 IF. Had to adjust my Wed run just to get the 3mi of work in.
It's possible that the extra rest just started kicking in last night.
I'll try again with Saturday's ride and on Monday's test. Just out of experimenting. Wanna see how my runs feel with this change, too.
Don't know if it will give me a huge bump in FTP (Monday will tell), but I do think that my time to fatigue may stretch out, meaning more work getting done, successfully, on the longer intervals.
experiment of 1. It's a game of discovery.
Nice job JOS!
Can't wait to text next week!!!!
@ ;Dino re: my weight: Steady to downish which is really a win for me because I tend to gain. I actually focused on trying to just eat a consistent amount of calories and not add/adjust for workouts. My perspective is they can be tough, but they really don't "add up" like they do when we are adding a lot of volume.
Good luck!!!
MS1: 2 x 14' (4') @ 1.0, 1.0
MS2: 1 x 7' (5') @ 1.0
MS3: 2 x 15' (2') @ .85, .85
Did a run today with a friend who is much faster today so went out way too fast for first mile and the rest of the run was a bit slower. Relatively flat trail but you could tell the slight incline was on the return which made it extra fun. (Not) HR much higher zone than the pace would indicate.
6.5 mi in about 1:20; avg bpm 166. Yuk. It is the longest run I've done in awhile and I probably would have had a better go of it if I hadn't started out in my Zone 5. LOL (I know, excuses, excuses) May do a little swimming tomorrow to practice what I learned in the clinic last weekend.
Nice to get outside on the bike...took my roadbike out for the planned workout...got in a total of ..36 miles./2hrs/18mph avg..with the prescribed 2x14 min. of Z4, 2x15min. of Z3, 1x7min. Z4..finished up balance in Z3...then off the bike for a quick 2mile/15min. brick run..first mile was a little slower than prescribed..but pleased with how I felt...now I'm headed to RI for my Moms 89th bday.
wu 2.0, then 2x 10' (4') and 1x 5' (5') at .99, 1.01, and 1.0,
then 2x 12' (2') at .82 and .83
run,
30' on the treadmill, legs feeling a little more spry. 10' at 9:00 pace, 10' at 8:15 pace, 8' at 7:53 pace, 2' ez jogging.
Total 92' @ NP 213 (IF 0.875) – 12' warmup then:
- 14'(4') @ z4 – NP 244 (IF 1.002), HR avg 155 / max 167, avg cad 93
- 14'(4') @ z4 – NP 242 (IF 0.991), HR 164 /173, cad 93
- 7'(5') @ z4 – NP 244 (IF 0.999), HR 166/172, cad 94
- 15'(2') @ z3 – NP 209 (IF 0.855), HR 157/162, cad 93
- 15'@ z3 – NP 211 (IF 0.863), HR 155/161, cad 93
http://connect.garmin.com/activity/150566513
I had to bag the brick run because my wife was out of the house and one of my daughters was napping upstairs. And I couldn't "run_second" due to hosting a dinner party yesterday evening. So instead of "running second" I ate a whole bunch. Today my wife left early on business travel so I've got two kids...so no Sunday run for me...
Oops....I didn't have access to computer...and had not read the plan for Sunday....so I went out and ran 10 miles with 3x1mi. @ Z3/4...will rest today instead and bike test on Tuesday....LOL...ah it was too nice to not run anyway.