Week 3 email
Question on week 3 Saturday bike. Nov OS for
week 13 does not have FTP workout on Sat, but
is 30:30 intervals. Should we substitute a repeat
of prior week?
week 13 does not have FTP workout on Sat, but
is 30:30 intervals. Should we substitute a repeat
of prior week?
0
Comments
V
@ Vince- I doubt you are alone. Just the only one brave enough to speak up. But as I said in my post in the Sat workout thread, Rich has said that the 85% is optional and I take that seriously. If I feel good, I go for it. If I am struggling, then I only do a little and pack it in.
After the 2nd FTP interval which is a bit over an hour, I'm mentally and physically wiped and
just make it through the cooldown.
The two last saturdays have been without a doubt the hardest workouts I have done within EN. I've actually come close to the same TSS I put on at a HIM in both workouts in under 1:50 ... and then the "easy" brick after is anything but easy.
I'm pretty sure the only reason I am able to get them done and stay with the plan is because I am resting significantly more this year then ever before. FWIW, last OS I was averaging 40+ mpw running, and swimming 3 times a week ... this year I'm running about half that at the moment, and I have swam a total of 3 times in the last 6 weeks.
@vince- definitely feel that way also. If I can execute the first 80% well, I'm willing to let the 85% go. I'm getting better at accepting that some days are just not going to be perfect and remember that recovering well makes my next workout more likely to be spot on!
I'm there.
John
Since I'm a week behind, and only on week 5 of the OS, I think I had an "easier" time of it today (did my Sat bike today, as I did a 10K race yesterday). Also, my roof is closer to my ceiling than many others in the PC. And, like Matt A, I have swum once on the past two weeks, and am only running about 2.5 hours a week, both way below my usual efforts this time of year. All that, plus the AFC conf champs and two days of the TDUnder on TV made my 1 hour 44 minutes manageable. When the FTP intervals get longer, I may drop one 85% interval, or shorten both. On the other hand, my number one priority this year is to improve my biking enough to find another 7 minutes on the IM marathons at CDA and AZ, so I am all about making the OS bike workouts my primary targets from now through April 10.
"Whatever It Takes".
Doesn't seem much there to take up the prescribed workout time.
I bet Coach Rich will chime in for more detail.
The Saturday workouts have been killer for sure. Have managed 1x15' for the first and 2x15' for the second!! Never thought I could actually have NUMB legs but so far 2 for 2 on Saturdays! Needless to say there has been NO brick run right after!!
Sorry, don't know what you're talking about
Please post your Saturday workout. And, before everyone flips out and starts asking why theirs is different, please realize that everyone is working off a different OS plan, basically. Thanks!
Wk 13 of the OS Intermediate Plan has 5 x (4 x 30/30) and just says 85% for rest of workout.
Just wondered since it has no FTP work laid out like rest of week....maybe meant to be this way.
Just wonderin'
just as an fyi...wk 13 of the advanced plan is the same. sunday is off in prep for test week during wk 14.
Michele,
So you find it painful a concept also?
The 85% is a piece of cake compared to the FTP part for me. That stuff just kills me mentally. It is really hard on the road ride for me on Sat as my group is good at giving me space but holding watts up on rollers (ie: downhills) is very hard to do let alone watch for cars and not running into a ditch. I should probably just do it on the trainer but I live for the group ride with my buddies. Decisions.
V
OK...So Saturday is hard. Whew. Good to know.
I've finished all workouts but this past Saturday's and just felt like a LOOSER until we were on the homestretch (8 miles from home) and I found a comfortable wattage into a headwind and realized that I was holding 21-25 mph. Last year that would have been 17-20 mph @ 210 watts vs 245-255ish (2.5 hours into a ride with nearly 3000+ ft of climbing). The koolaide works I guess.
V
Ooops, just noticed that I posted the Sat. stuff in the wrong thread. Moving it now...
Plan = Hard by Design. You = Fitter by Design.
This is serious work, and, if you are looking at your PMC, you'll see that there are legitimate values there...you are doing good work _even when_ you can't hit all the intervals. I am the coach, helped write the stuff, can't do them all. This stuff is, with out a doubt, harder than riding outside. If work works, then this is WORK. Nice job to all.
So Patrick...does the plan have some "over engineering" in it to compensate for the "almost did the workout today".
V
Outside riding?!? I can not pay enough attention for that long to maintain watts AND safety. Wish I could ride outside more, but Massachusetts is not good for that.
Seriously- 85% is optional (for now) per Rich. If my legs aren't feeling it, I stop. I can only BRick on Saturdays right now. My legs are DONE after a Tuesday ride. I try to preserve them a bit on Saturday and get that 3rd run (Wed & Sun are others).
I want to get stronger and faster, but I am balancing the fatigue and irritablility that tells me I am over reaching (not there yet).