I did 3 x 4' @ 108% of my 2 x 20' FTP then 11' @ ; 88% and felt like was never really pressed. Could have gone harder. I very manageable amount of work. 105% -110% ought to be pretty reasonable for most without a high cost/recovery.
"Folks, please use the FTP from the test you JUST did for Thursday's ride. If it's off by 7 watts, no worries. That's not looking at the monitor for 3 nanoseconds. We would prefer you use your latest, most current info. Thanks!"
Is the FTP from the test the 20 minute nominal power numbers achieved during the test or is it .95 of the 20 minute nominal powers achieved during the test?
I thought it was plenty of WORK. You guys better be careful saying it is easy or not enough, R&P may really ramp it up.
Did the intervals @ 106%, 107%, 106% then hit 85% for the final 15min. I did a soft spin after all done for 10 minutes which I think really helped recover
I think I learned my lesson on eating GOOD while doing this kind of WORK. Running late yesterday at lunch and just picked up McDonalds then last night didn't juice any veggies and forgot my vitamin and I think I paid today. Something we all shouldn't forget to keep up on with this Clinic
Got them done today. Definitely work (a litle harder than I thought it would be), but not a total suffer-fest. Certainly easier than 15'+ FTP intervals. Did a short 15' Z1 brick run off the bike.
#1) 252 (107%)
#2) 254 (108%)
#3) 257 (109)
15' at 202 (86%)
Is there a spreadsheet we're supposed to be putting this info into? It looks like just the Tuesday intervals are being tracked, just want to make sure I'm not missing something.
I did the workout exactly as described by Rich and used an ERG file on the Computrainer. 54 minutes and .84 IF (which is lower than most recent OS workouts have been)
Like others, I felt the intensity was about right. It was a good bit of work the but I was in control of the effort the entire time instead of being in survival model like some of the more difficult workouts.
I did find the brick run @ EP to be pretty comfortable after this.
I'm going to try and stick with ERG files for the thursday workouts so I hit the targets exactly and don't over or underachieve. Depending on how the tuesday and saturday workouts go, I may also use erg files for them...we'll see.
Up early and outside on the trainer. Seemed like WORK to me. Only got in 10' of 85% work as had to get rolling for the office. Hit the 3x4' at 110%, 110% and 111%. Learned a big lesson about making sure there are 24 hours between these workouts. Did the Wednesday run when I got home last night around 5:45 or so. There was only 12 hours between the run and this workout. Started out dead and really had to focus to get it done!
Was really worried about this workout since yesterday I really struggled on the run. I hit the 3x 1/2 mile @ ;TP, but the 1mile @TP ;was really hard and I was 12 seconds slow, closer to HMP. First time in a VERY long time that I have not hit my pace. I know Rich said that running would not be a priority during the clinic, I see why.
So I thought me legs would not be much better for the bike today, but I did the workout exactly as Rich outlined with 15' @86%. It was hard but I never doubted I would get it done. No BRick as I had to get to work early. Guessing that skipping that 15' LRP isn't going to impact IMWI TOO much.
All in all this work out was not that hard. I like this better than the 2 X 12+ FTP interval.
I did a 20 min warm up with 3 spinups at > 1.5 FTP levels . The intervals were programmed on the CompuTrainer, so all levels and duration were per the work out plan. For the intervals, ON was at 260 W, REST was at 150 W. After, I hit 15 min at 85% with most done in the aero position to keep those muscles in the mix. Transitioned to the treadmill for a 20 min run at Z1-Z2, legs felt good.
I came to my work out numbers by looking at 105% of my last 2 X20 ftp number of 248 ( ~3 weeks ago) and 110% of my 5’ X 20” test level on this Tuesday. Both levels gave me a 260 target level. At this level of work, HR only hit 147 on the third interval. Breathing smooth an not stressed.
Unless I hear STOP – from RnP I am going to move my one level for the interval up to the 110% of my 2 by 20’ FTP level or 270W for the next effort.
The great news is I am getting STRONGER – that means FASTER.
Time to guzzle some more of the EN Kool-Aid – Work Works!!
Intervals went well. Not too hard. Quick question. Anyone doing these workouts on a computrainer. If so are you using the erg mode or a flat course on the 3D program or does it matter as long as the numbers are hit. Thanks.
I did my set on the Computrainer. I had programmed in the workout into an .ERG file and launched it as a chart. What I like about the ERG mode is it keeps the watts load constant and I can vary my cadence as I desire. If I use the flat course and hit the watts, it is the same workout with cadence now being a function of gear selection driving speed for the target watts level.
Having the intervals all programmed in eliminates the need to think on the ride. Just load it up and get to work and hang on.
I did my set on the Computrainer. I had programmed in the workout into an .ERG file and launched it as a chart. What I like about the ERG mode is it keeps the watts load constant and I can vary my cadence as I desire. If I use the flat course and hit the watts, it is the same workout with cadence now being a function of gear selection driving speed for the target watts level.
Having the intervals all programmed in eliminates the need to think on the ride. Just load it up and get to work and hang on.
Matt
I also really like ERG for OS workouts. It gets me honest and makes sure that I do the work as described in the plan. No thinking required at 5AM, no being a super hero and crushing the first set only to die later, and more importantly no taking it easy .... do the work or quit.
However, once the OS ends I go back to controlling the watts myself so that I get the control back before I hit the roads.
Another vote for the erg mode. Last two year, I would take the time to program .erg files (using CyclingPeaks ERG+) to use as charts, for the reason Matt A notes. This year, I'm just using the buttons on the headset to raise and lower watts as I go. I haven't had to bail out yet (lower watts), but at least the option is there with that mode. I do not think of taking the other route - raising them if the set is too "easy". I've decided to religiously follow the EN dictum to "earn the right to raise you watts" through testing.
I agree on the erg mode. I like it because it eliminates looking at the power meter constantly to stay on target. You can watch TV or a DVD and the CT forces you to stay exactly where you should be.
I do tend to use the headset for intervals longer then a minute such as the FTP. I like to move +/-5 watts around my target power - the average is the same, but it varies the load a bit.
Ok, everyone, great work! Really like how you're talking to each other, sharing observations, etc.
FYI, the Thurs workouts we orginally going to be the straight OS session, ie, no Vo2 work. Then we took a look at the schedule and decided you could use a little more so we said 105%. Not true Vo2 work, yes, but higher than FTP. Looks like everyone did fine at 105% with some going to 110% and doing well there.
So I think for next Thursday we're cool with dialing it up to an "official" 110%? Please give me your thoughts on that.
agreed. 107, 8, 9 were manageable, so 110 seems reasonable. Of course, I'm sure they're also going to get longer or have more, so I'll probably rue posting this...
110 sounds good. I found myself having to settle into the 105%'s. was getting used to FTP hard or V02 hard so the middle ground was easy to overshoot early in the interval.
Comments
I did 3 x 4' @ 108% of my 2 x 20' FTP then 11' @ ; 88% and felt like was never really pressed. Could have gone harder. I very manageable amount of work. 105% -110% ought to be pretty reasonable for most without a high cost/recovery.
Was easier then the 30/30 workouts but the 85%
made it a good workout.
"Folks, please use the FTP from the test you JUST did for Thursday's ride. If it's off by 7 watts, no worries. That's not looking at the monitor for 3 nanoseconds. We would prefer you use your latest, most current info. Thanks!"
Is the FTP from the test the 20 minute nominal power numbers achieved during the test or is it .95 of the 20 minute nominal powers achieved during the test?
Thanks.
I thought it was plenty of WORK. You guys better be careful saying it is easy or not enough, R&P may really ramp it up.
Did the intervals @ 106%, 107%, 106% then hit 85% for the final 15min. I did a soft spin after all done for 10 minutes which I think really helped recover
I think I learned my lesson on eating GOOD while doing this kind of WORK. Running late yesterday at lunch and just picked up McDonalds then last night didn't juice any veggies and forgot my vitamin and I think I paid today. Something we all shouldn't forget to keep up on with this Clinic
Finished 'em early.
3 x 4' at 106%, 106%, 105%- definitely felt hard but doable after yesterday's run workout.
Not too easy for me.
John
Got them done today. Definitely work (a litle harder than I thought it would be), but not a total suffer-fest. Certainly easier than 15'+ FTP intervals. Did a short 15' Z1 brick run off the bike.
#1) 252 (107%)
#2) 254 (108%)
#3) 257 (109)
15' at 202 (86%)
Is there a spreadsheet we're supposed to be putting this info into? It looks like just the Tuesday intervals are being tracked, just want to make sure I'm not missing something.
Mike
did all 3 @ 216 watts (105%). hard but not a sufferfest. added 12' @ 85%.
Like others, I felt the intensity was about right. It was a good bit of work the but I was in control of the effort the entire time instead of being in survival model like some of the more difficult workouts.
I did find the brick run @ EP to be pretty comfortable after this.
I'm going to try and stick with ERG files for the thursday workouts so I hit the targets exactly and don't over or underachieve. Depending on how the tuesday and saturday workouts go, I may also use erg files for them...we'll see.
Up early and outside on the trainer. Seemed like WORK to me. Only got in 10' of 85% work as had to get rolling for the office. Hit the 3x4' at 110%, 110% and 111%. Learned a big lesson about making sure there are 24 hours between these workouts. Did the Wednesday run when I got home last night around 5:45 or so. There was only 12 hours between the run and this workout. Started out dead and really had to focus to get it done!
Was really worried about this workout since yesterday I really struggled on the run. I hit the 3x 1/2 mile @ ;TP, but the 1mile @TP ;was really hard and I was 12 seconds slow, closer to HMP. First time in a VERY long time that I have not hit my pace. I know Rich said that running would not be a priority during the clinic, I see why.
So I thought me legs would not be much better for the bike today, but I did the workout exactly as Rich outlined with 15' @86%. It was hard but I never doubted I would get it done. No BRick as I had to get to work early. Guessing that skipping that 15' LRP isn't going to impact IMWI TOO much
.
Good job everyone! [script removed]
3x4' (308 watts) with 4' off as 178 watts...nailed it. 15' was supposed to be 246 and I held 247. Surprised myself.
Did a gentle Z1 run with my 13 y/o for only 3/4 mile to loosen up followed by stretching and foam roller. Great day.
Vince
Hey Guys,
Intervals went well. Not too hard. Quick question. Anyone doing these workouts on a computrainer. If so are you using the erg mode or a flat course on the 3D program or does it matter as long as the numbers are hit. Thanks.
Jed
@ Jed
I also really like ERG for OS workouts. It gets me honest and makes sure that I do the work as described in the plan. No thinking required at 5AM, no being a super hero and crushing the first set only to die later, and more importantly no taking it easy .... do the work or quit.
However, once the OS ends I go back to controlling the watts myself so that I get the control back before I hit the roads.
Another vote for the erg mode. Last two year, I would take the time to program .erg files (using CyclingPeaks ERG+) to use as charts, for the reason Matt A notes. This year, I'm just using the buttons on the headset to raise and lower watts as I go. I haven't had to bail out yet (lower watts), but at least the option is there with that mode. I do not think of taking the other route - raising them if the set is too "easy". I've decided to religiously follow the EN dictum to "earn the right to raise you watts" through testing.
I do tend to use the headset for intervals longer then a minute such as the FTP. I like to move +/-5 watts around my target power - the average is the same, but it varies the load a bit.
Ok, everyone, great work! Really like how you're talking to each other, sharing observations, etc.
FYI, the Thurs workouts we orginally going to be the straight OS session, ie, no Vo2 work. Then we took a look at the schedule and decided you could use a little more so we said 105%. Not true Vo2 work, yes, but higher than FTP. Looks like everyone did fine at 105% with some going to 110% and doing well there.
So I think for next Thursday we're cool with dialing it up to an "official" 110%? Please give me your thoughts on that.
Hi Rich - personally I'd say that 110% is definitely manageable for next Thursday. If it is too much I have no doubt you'll hear about it!
Chris
agreed. 107, 8, 9 were manageable, so 110 seems reasonable. Of course, I'm sure they're also going to get longer or have more, so I'll probably rue posting this...
Mike
110 sounds good. I found myself having to settle into the 105%'s. was getting used to FTP hard or V02 hard so the middle ground was easy to overshoot early in the interval.