Tues - week 2
Starting this a little early. Had to get these done this morning because I have to be out of town for work tomorrow. The last 3' interval was really tough for me. But I'm sure it was because I didn't take the rest day today. You do what you gotta do sometimes....but it definitely wasn't optimal and I don't suggest doing this workout on Monday.
Got all 3 of the 3' intervals done....my 5' power from the test last week was 263
#1 262
#2 269
#3 263
WKO doesn't work out NP for an intervas less than 5'..but I'm assuming AP and NP are pretty much the same as I'm pretty sure my VI was right on 1.00.
Did the 10x30/30's afterwards..again I was able to get through them, but I wasn't too happy about it. 10' of 85% to finish it off.
Lesson learned....the rest day on Monday is pretty important. Good luck tomorrow everyone!
Comments
My schedule is also 1 day earlier:
Thought the 3rd 3' was tough also:
5' Power=296w
#1 @ 296w
#2 @ 300w
#3 @ 298w
10x30/30 @120%
7' @ 88%
Overall 1:00 82% TSS 67
Had to get it done this am! Have a "meeting" tomorrow morning at 6:30am with LA Marathon folks to do about 6 miles of course recon!
1st = 281
2nd = 283
3rd = 283
5' test was 284, so right there!! I hesitate to say here, but the 30/30's did not seem all that tough. SHHH. Don't tell RnP! 10' at 85% was tough!
Here was my view this am from Uncle and Aunt's Patio in Malibu...
Sorry quality is not great, but early morning and camera phone not that hot!! That is Malibu Pier way down there!
Thanks to Matt A. and Matt S. for the help with the Erg. files i got it done as prescribed. The 60% rest intervals seemed to get to me though surprisingly. (Almost felt like the body wanted more rest between sets). But anyway still got it done. One note for me it seems like when doing this real high intensity stuff then when I go to do the 85% stuff it feel like not that hard of work and no problem to hold. I wonder if this is a normal result of the body adapting to the high intense stuff then it makes the other stuff below FT feel easier. If so I'll take it as the 85% stuff when I started the OS always felt like a struggle to hold and now it seems like a nice rest interval.
Had some technical troubles with hitting the watts today. There's a 10w difference between my computrainer manual setting and my powertap. I usually can guess the difference but after I downloaded today's files I noticed I'm way off goal- only 97%. That said, I was just barely able to finish the 3rd 3' effort before muscle fatigue so I probably got a good training effect even at the slightly suboptimal load.
I've got ERG+ so I'll brush up on creating a file for the next time. It worked well during PowerHack '09.
John
This is happening to me too....I like it though
Knocked it out today. Target was 305, I held 302, 301, 299, and was really working my mental-fu to keep the last one up. That was tough. The 10x30/30 was definitely work, but never felt anywhere near as bad as the previous 3' intervals. 10' at 85% and I was done. Fork in me for the day.
Mike
Solid ride. Focused on staying steady at goal watts versus going out fast and hanging on to an avg. the 60% RI's were there own little challenge.
5' max = 237
1) 237
2) 238
3) 238
30/30's felt pretty good actually and capped the ride at an hour so 5' @ 85% and done.
Nice Job Guys!
My first two 3' min intervals went ok, but the third one was the toughest part of the workout as I started to very suffer about 2 minutes in and had to get out of the saddle for for about 10 seconds to keep myself going.
After that suffering, the 30/30s were not too bad, and like Larry and Trent I find the 85% the "easiest" part. I don't think I have had a problem physically doing the 85% work at the end of a workout yet this OS, however I am finding them mentally challenging as I just want to be done at that point.
Also, I created my ERG file at yesterday afternoon and could not make the call last night so I have 5' easy after the 3 x 3 and I forgot to put any rest after the 10 x 30/30. Next time I think I will take a shorter break after the 3 x 3, probably 2', and then add a few minutes of rest inbetween the 30/30 and 85%.
Good job everyone. My VO2 results: #1 @ 311 avg; #2 @ 308 avg; #3 @ 309 avg (5' Power was 308). Then 5' easy, 10 x 30"/30" @ 120%/60%, 3' easy, and 14' @ 86%. 20' warmup and 10' cool down. Overall: 1:21:16.
Great job everyone - I seem to be stuck in a rut (still about 10 watts below 5min. test interval on the 3min. intervals) - for those using CompuTrainers, are you just using a flat course? I'm using a flat course, standing at times and pushing a very big gear - seems like I should be able to get more out of it
I agree with others who feel that the 85% interval seems fairly easy after all that higher level stuff.
I also managed to miss count and did 11 x 30/30s so I guess I earned a bit of extra credit.
@ Al- I miscount all the time with any set over 10. oops!
The 3 X 3 was what I expected – OUCH. The third one was a real effort the last 30 seconds. I did not have my Chrissie Wellington smile going at that point. This was one of the Love hate times that I had programmed the workout into the CT. I had to finish at the watt level i had set. I summoned my EN mental Fou and got it done.
Lots of choices with the CT. Can use the CS 1.6 ("Coaching") program, and manually set the wattage with the + and - buttons on the handlebar controller. This option lets you back off if you are flailing. You can use ERG + software from TrainingPeaks to "program" a locked in wattage with changes for all the intervals; this option give you no choice in wattage mid-interval - keep pounding or quit. (Matt A and others have described this here.) You can write a text file program if you have endless patience and time of a programmer (instructions in the inscrutable CT user manual). You can use Spin scan, which allows you to adjust gears and cadence and try to hit the wattage goals. Or you can use a flat course on 3D if you like to look at those scenes and the chrome rider; similar to spin scan in that you control the watts with the gears and cadence, rather than having computer set it for you.
Or you can just go without the computer at all and manually adjust wattage with the + and - buttons, but then you get no report when you're done.
5' Power is 290
and the 3 sets were:
285, 280, 281.
When I was looking at the numbers I thought I was doing a pretty good job staying around 290, but I guess I wasn't. I will try to do better next week.
the 10x 30/30 was spot on though. Well, I always have a hard time getting in rhythm so I switched it to 5x 1/1. Actually come to think of it; is that OK?
I have an easier time doing 1/1 then 30/30...
Anyway, so far the power hack is pretty sweet!
pVO2 last week was: 345 watts
3' 345 avg
3' 345
3' 349
I didn't think I was going to be able to finish those. You guys were talking about how hard interval #3 was. During interval #2 I was second guessing my ability to attempt #3.
I drilled the 30/30's at 120% and held my recoveries as prescribed. I didn't find these too hard nor the 85% for the brief 10 mins.
Question: between the 3' intervals were we to hold a certain% of FTP or just rest as needed for the prescribed time? If we were to hold 60% during the recovery interval then I would not have been able to complete the workout by any means.
Vince
Sometimes programming my Garmin while watching TV may not be the brightest move.
V
Vince, you've got to stop killing your brain cells - they WANT that oxygen.
Found the Tuesday 3' (3') tough, but got it done 227, 226, 226.
I prefer 1'(1') rather than 30/30's and got through them just fine.
As for 85%, That was almost like spinning easy by that time!
Good workout. Ice bath after. I never used to ice after biking. This is kicking my butt!