Sat 1/16 Workout
I know it is only Thursday, but I'm already thinking about Saturdays workout and how early I have to get up to get it done.
RnP,
Can you share exactly what you want us to do on Saturday? Such as how much rest after the 10 x 30/30s before we start the FTP work and if we do the entire OS workout.
By my quick math if I do the 15'-20' WU, 10 x 30/30s, recover, 2 x 20(4) FTP, 5 x 2(2) Z5, and then 2 x 15(2) 85%, I'm pretty sure I will be over two hours.
Just wanted to check and make sure this is what you had in mind before I go rack up more TSS in this workout than I do in a 70.3 bike split 
0
Comments
All: Please see the Week 1 email I've posted for your reference.
I assume this means we only do the 10 x 30/30 followed by the FTP (Z4-Z5) work from our plan and we ignore the Z5 work in the OS plan (i.e. 5 x 2'(2'), correct?
BTW thanks for making the 85% stuff optional, as I didn't really feel like spending my Saturday morning in January on a trainer for 2 hours.
bump, looking for coaches' advice on Matt's question please. Rich's updated post of the email was very clear on the warmup, the 30/30's, the FTP pice, and the optional nature of the 85% work. However, it doesn't address the VO2 work between the FTP and the 85%.
I'm assuming that it's also optional, but if it would be too much (30/30's before, and 5 x 2' (2') at Z5 after), then I'd like to hear that guidance before the workout.
Thanks.
Mike
Did my Sat. W.o. today:
1:30
IF 82% (TSS 100)
10 x 30/30 @ z5
4' Easy
2 x 14' @ 99%
4' Easy
18' @ 89% (as 2' Hard and 2' Easy.....just to break it up and mimic the 5 x 2' z5 in OS plan)
That was PLENTY OF WORK......
)
silly question- what's the recovery after the 30/30's? crazy easy as needed or was there a time?
Please see the Week 1 Email thread, I made some changes to the Saturday ride
Made it through the workout today but legs felt really heavy and even had to do a 1 minute rest on the 2nd 20' @ the 10' mark, but then no trouble holding the 85% stuff. Did even go ahead and get the quick 2 mile EP run in since I only ran on Wed. of this week.
I would like to try the Erg. file on the CT but have never done so. If anyone has the time to show me I'd appreciate. (You can PM me)
Only question to the erg guys is what if it just isn't your day and can't hold the watts like me today in the 2nd 20' and needed a 1 minute rest to regoup? Are you just screwed and have to bail on the workout or what?
Yes, the down side is that when you are running a ERG file if you can't hold the watt level, you can't just reduce it by say 10 0r 20 watts and keep going. The option you have is to hit the pause button, that stops the program where you were in its sequence. This turns the load generator off, you can spin for a while and recover then un pause and continue wiiht the rest of the work our program.
Matt
You only have two choices ... do the work or quit! I'm to cheap to buy a program when you can write ERG files in notepad, or use this neat website to do it for you: http://63.134.234.143/tri/erg.asp .
Anyway, I could almost just copy Trents post...
10 x 30/30 at 120%/60% was not to bad
2 x 20(4) @ 100% - first was tough but I made it with out problem. About 8 minutes into the second my cadence started to slip, 12 minutes in I took a quick break (by hitting pause like Matt said and then sucked it up and suffered through the rest.
2 x 15 (2) @ 85% was ok physically, but a mental challege... got it done though
Entire workout (224 watts):
Duration: 1:50:30
Work: 1487 kJ
TSS: 144.4 (intensity factor 0.887)
Norm Power: 235
VI: 1.05
Pw:HR: n/a
Pa:HR: n/a
Distance: 43.717 mi
Min Max Avg
Power: 91 359 224 watts
Speed: 5.7 29.8 23.7 mph
Pace 2:01 10:30 2:32 min/mi
Best part is I went for a brick run out side afterward and made it 30 minutes pain free...too bad my old easy pace wasn't so easy anymore.
Solid workout for me. Legs were definitely tired on the FTP sets but held onto my low z4 for both (197 + 196 watts). Capped the ride at 2 hours and no brick run for me.
10x30/30 (5') + 2x20 (4') + 5x2'(2) + 22' @ 85%
Entire workout (167 watts):
Duration: 2:00:51
Work: 1208 kJ
TSS: 158.7 (intensity factor 0.888)
Norm Power: 182
VI: 1.09
Pw:HR: n/a
Pa:HR: n/a
Distance: 31.32 mi
Min Max Avg
Power: 0 302 167 watts
Cadence: 33 108 73 rpm
Speed: 4.2 19.5 15.6 mph
Pace 3:05 14:25 3:51 min/mi
Crank Torque: 0 370 192 lb-in
Leigh, I'm impressed you did the 5 x 2(2) as well. I'm not sure I would have been able to do it today and was really glad Rich never answered my question and I left them out.
Nice Job!
I figured I would try them. Worst case I cut them short if I couldn't hit the mark. It's funny- I've really enjoyed their addition to the long rides. Mentally and physically tough on me. Today for example- total interval tunnel vision and could not for the life of me remember what number I was on and couldn't figure it out between the 30/30's and other stuff so wound up doing 6x2 when I downloaded it.
Great mojo booster workout. so glad to hear you're back up and running, Matt! glad the foot is on the mend.
Hmmm - it wasn't my greatest day on the bike! I did the 10x30/30 without any problems but the 2x20 were tough. For some reason I decided that 95% was OK and that became my target so I ended up averaging just below that. I was disappointed at myself and felt mentally weak for not aiming for 100%. Decided to "punish" myself by doing the 5x2' which I hit spot on but then paid the price on the 85% work which was edging down to 75% so I packed up early. Good workout but nagging feeling that I didn't make the most of it because I was metally weak. Next week will NOT be a repeat!
Glad to see everyone else doing so well.
Chris
This was a bit of a tough one. The initial 30/30s seemed to take some of the snap out of my legs and the clock definitely slowed down toward the end of each of the remaining intervals after the 30/30s were done.
Being able to see the sun and having the thermometer above freezing had me very psyched. Stayed indoors for the bike:
WU---> 5 x 1'/1' (I prefer that duration to 30/30s) ---> Had to spin at 55% for 5' before ---> 2x8'(2') @FTP --->1x15' @85%---> CD 3'
Since it was gorgeous, I went out for a BRick @ between MP-LRP, negative split the run.
Legs were toast so put them up while filling the tub and had a cold bath. Made it 8' thanks to adding a hat for warmth. Much better. Hoping to hit the run paces tomorrow.
I did today’s workout on the CT with a ERG file for the complete workout.
It went well. Like most comments above the 10 30/30’s @ 120% / 60% were pain free. The last 4 min of the second 2 X 14 @ 100 % was work!. I did a good job this time keeping my breathing deep. Got it done then did 2 X15 at 85%. This section was not a problem
Nice work, all!
I was a bit short on time, so I got in 10 x 30/30's, and 2 x 20' (4') at FTP. I've gotta admit, I'm kinda hurtin these last couple days. Think I might need to take tomorrow and Monday off, see if I can get my mojo back for Tuesday. FTP intervals have been a particular struggle. I'm not able to hold watts I was able to hold a few weeks ago.
Mike
MIke,
You studs and studlets on the advanced plan had a HUGE workout today. The difference between the 2 X 20 vs the 2 X 14 on the intermediat plan is killer from my perspective.
Well done today, take that rest day if needed to get the mojo level back up.
Matt
OK, I'm a week behind y'all due to my lollygagging at the ski hill since Jan 7. I'm just now filling in the CT erg files for next week, and find that I have an embarassing gap in my EN knowledge. I know that "30/30's" are thirty seconds on and thirty seconds off, with the rest effort at 60% (for the purposes of this clinic) of my soon to be tested FTP. But I don't know what the "on" 30 seconds is supposed to be at. I'm guessing 120% of my FTP, but I want to double check that. Help?
Correct Al - the "on" is 120%.
Chris
I did 10X30/30 at 120%/60% then did my 2x20 at 100% and 99%ftp. I was pretty stoked about that it is the first time in weeks that I have kept my second 20min interval above 95%. then did 5x2min all between 105% and 110%. At that point I was pretty tired so spun for 15min at high cadence around 100rpm's which turns out to be about 75%ftp called it a day after that.
Overall 2hours on the trainer with NP 252w, IF .88, TSS 154.
So, I did it tonight (Sunday) and avoided the 10x30/30's as I did them yesterday. I held 100% and 94% for 2x20' then nailed the 5x2' at Z5...then got a few minutes of 85% but my wife came home with dinner and I didn't want to miss some time with her.
Vince