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Sat. Ride--Z5 Question

Linda PatchLinda Patch
in November ‘09 Outseason

I'm, um, a little late in asking this question (like weeks late), but at what level do you do your Z5 work on Saturdays? I don't mean to be dense, but I have been confused the past number of weeks and stupidly did not clarify. I look at the 30/30s on Tu and Th schedule and the directions read "120%/Z5 very hard/" Then today I have 4x3'@Z5. The zones in the data tool say Z5 is >110%.  have been trying to come close to 110%, and can't imagine I'm supposed to try and do 3' @ a Tu/Th "120%/Z5 very hard/" VO2Max level, right? Hell, we didn't even do that in the power hack as a stand-alone workout. What do you do?

Any advice ASAP appreciated. Jumping on the bike soon. Sure should have posted this earlier in the week!

 

 

Comments

  • mgraffeomgraffeo

    Linda, I've been doing the Z5 part of the workout as 110, and doing the 30/30's as 120%.  Since the Data Tool says Z5 is 110, I only go above it when the plan is specific about going above it (like the power hack).

    I agree, doing those at 120% would be brutal.

    Mike

  • CNIDogCNIDog
    FWIW, I've been doing my Saturday work at 110% just tickling the lower limit of Z5. The Tues/Thurs work I've been doing at 120%. My read of the data tool is that these technically are both Z5 (i.e. >110%). Since there is no target %, just "Z5" on the Saturday plans you've now got me wondering if the sky is the limit as long as one could get it done. Personally, I'm sticking with 110% as it's plenty of work for me and leaves me unable to get back upstairs for a good 20' afterwards.
  • chris malonechris malone
    If we're mixing metaphors, hr and power, I look at my hr during these and make sure I drill it. It usually comes in 110- maybe 115%, but haven't held north of 120% yet even when feeling invincible like the Black Knight. image
  • Linda PatchLinda Patch

    Thanks. That's what I figured others were doing. I can barely make 110% anyway so I'll soldier on as I have been.

  • cwalz66cwalz66

    Agree the Saturday Z5 stuff should be 110% (or more only if you feel up to it).  I remember the first time I foolishly tried to hit 2/2s at 120% after 2x20 at 95-100% and it felt like I just road into a brick wall.  Today I was able to hit a couple at 115% and 118% but that was with supreme effort.  Trying for 120% on all Saturday Z5 reps is a recipe for burnout.

  • Linda PatchLinda Patch

    This question amuses me now as I was not even able to make it through the FT this morning! Ever onward.

  • NortonNorton

     Linda,

    As I've observed and you've experienced, the VO2 max workouts are powerful medicine. Reading between the lines I've seen more ENer's crashing just at the end of this period of the OS. Our beloved membership in the 50+ club makes this passage all the more challenging. 

    Please don't dig the same hole for yourself as last year; I missed you! 

  • WisemanWiseman
    As an older athlete, I've found the EN plans great, but the Saturday ride, if you're outside doing the longer version, can leave you toasted for Sunday. I try to find a balance between nailing the prescribed intervals and being able to run on Sunday, at pace. In spite of what my legs feel like, I'm usually able to hit them. This balance, for me is to at least do some unstructured interval work at FTP, but make sure to get 80-85% for the entire ride. This is exactly what I did yesterday.
    This approach also allows for group rides, which helps the sanity after 12 weeks of keeping our noses on the power meter.As for the 1 hour stuff, whether FTP or VO2, its all business and strictly per plan on the trainer.
  • Linda PatchLinda Patch
    Posted By Bill Russell on 23 Jan 2010 10:36 PM

     Linda,

    As I've observed and you've experienced, the VO2 max workouts are powerful medicine. Reading between the lines I've seen more ENer's crashing just at the end of this period of the OS. Our beloved membership in the 50+ club makes this passage all the more challenging. 

    Please don't dig the same hole for yourself as last year; I missed you! 

     

    I hear you loud and clear, believe me. I am backing down right now. I don't ever want to be face down in the bottom of that hole ever again. It is a bad and scary place. Thanks for encouragement to stay smart. Already requested the "moderate" plan.

  • Linda PatchLinda Patch
    Posted By william wiseman on 24 Jan 2010 07:53 AM

    As an older athlete, I've found the EN plans great, but the Saturday ride, if you're outside doing the longer version, can leave you toasted for Sunday. I try to find a balance between nailing the prescribed intervals and being able to run on Sunday, at pace. In spite of what my legs feel like, I'm usually able to hit them. This balance, for me is to at least do some unstructured interval work at FTP, but make sure to get 80-85% for the entire ride. This is exactly what I did yesterday.

    This approach also allows for group rides, which helps the sanity after 12 weeks of keeping our noses on the power meter.As for the 1 hour stuff, whether FTP or VO2, its all business and strictly per plan on the trainer.

     

    That's a very good approach. When you hit 80-85% for the entire ride, inc w/u and c/d, it's an honest effort for sure.

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