Week 1 Email: READ for review and changes
Red below = changes from the email you recieved from us on Sunday
Hi {!firstname},
This is your weekly Power Clinic Workout Email. Please remember to post your weekly Tuesday Interval info to the official interval tracking sheet in your own personal tab and to participate in the group after your Tues, Thurs and Sat bike sessions!
Week 1 Workouts
This is your weekly Power Clinic Workout Email. Please remember to post your weekly Tuesday Interval info to the official interval tracking sheet in your own personal tab and to participate in the group after your Tues, Thurs and Sat bike sessions!
Week 1 Workouts
Tuesday
MS: Test your 5' and 20' Power
Enter test info and workout info (main sheet only).
Thursday
MS: 3 x 4' (4').
Enter test info and workout info (main sheet only).
Thursday
MS: 3 x 4' (4').
- "On" @ 105-110%
- "Off" at 60%
Then <</u> 15' @ 85% FTP
Standard Workout Warm Up & Notes
- Warm up for 15-20' and include 3 x 1' z5 effort with 2' recoveries
- Effort for all other intervals should be done as stated, i.e. 105% FTP is just that, not 100%, not 110%.
- Recoveries for all Power Clinic special intervals is at 60% FTP. This includes 30/30s, 3' intervals and the Thursday workouts.
- If time permits get in a decent cool down, at least ~10', to flush out the legs. Cut the 85% FTP work to get in a cool down if necessary.
Integrating The Clinic Into Your Plan
This will be, by far, the hardest part of the clinic. Stop, sit down, and put on your thinking cap! We will be putting the new Power Clinic workouts into your week, forcing you to adjust your schedule using the rules below. You
new
weekly schedule will be as follows:
| Monday |
Tuesday |
Wednesday |
Thursday |
Friday |
Saturday |
Sunday |
| OFF | VO2 Bike (no brick) | Interval Run (per OS) | FTP+ Bike (brick optional) |
OFF | Bike (per OS) |
Interval Run (per OS) |
The Changes:
- Quality Bikes on Tues (VO2) / Thurs (FTP+) / Sat (FTP)
- VO2 Session is your new Tuesday Bike Workout.
- FTP+ Session is your new Thursday Bike Workout.
- Saturday:
- MS: 10 x 30/30s (THESE ARE NOW OPTIONAL), then FTP work per YOUR OS plan
- 80-85% time is optional/your choice/your call, etc
- MS: 10 x 30/30s (THESE ARE NOW OPTIONAL), then FTP work per YOUR OS plan
- We need 24 hours between Tu/Wed/Th sessions so do them all as AM or as PM.
- There are only two mandatory runs each week. You can brick off the Thursday run or off the Saturday Bike as desired, but we have minimal run goals other than keeping you on target with your regular OS plan. Please keep Tuesday to Bike Only.
- Days OFF are Super Critical, execute Monday and Friday properly.
Good Luck!
Rich and Patrick
0
Comments
I made changes to Saturday workout, 30/30's are now optional.
If you already did the Saturday ride or opt to do the 30/30's, bonus points, gold star for you
Rich-
I looked in the old forum but am still a bit confused.
Standard Workout Warm Up & Notes
What are you talking about here? We have 3x4' (4') @ 105% of FTP. I don't know what those notes are referring to, unless it is some future entity. Or perhaps targeting that "max power" turned out to be too difficult?
@Michele, fixed.
From now on the guidance will be the guidance. I'm not going to leave anything up to interpretation, have you looking here, there, etc.
Thanks Rich- That is truly appreciated. With some folks having done the 2009 Power Hack and pulling info from there, it was getting really confusing. Then of course trying to remember that we are all on different parts of the OS plan, so when someone says that their Saturday ride is 2x20' (4'), and I am looking at 2x8' (2'), it just gets worse.