I'm thinking that might be a typo, or I'm just a wuss. Since 2x10' is the most we've been asked to do thus far, 3x12' is a big jump.
Dave
We did do a 2 x 20 to get things started, in case you've forgotten
If I remember right, the description of the advanced vs. the intermediate plan had something to do with turning it up to 11 in 3 weeks as opposed to 7 or 8.
Just remember tomorrow, while suffering, that "it goes to 11."
My question is 'where are we supposed to put in the extra Z3 time?' If I do 3 x 12' (3'), plus a 5' warm up and a 5' cool down (light on both), that leaves 5 good minutes to get some Z3 time in a 1hr workout...
My question is 'where are we supposed to put in the extra Z3 time?' If I do 3 x 12' (3'), plus a 5' warm up and a 5' cool down (light on both), that leaves 5 good minutes to get some Z3 time in a 1hr workout...
And why exactly would you want to do more Z3 time after that workout???
gonna be a high of 50 tomorrow and after 70ish this weekend, gonna feel cold out there!!! so not sure when I am doing mine!! rained all day today and yucko weather here today, fine for running I might add. anyway, will keep you posted... I got my 2nd mt bike race this Sunday so got that on my brain and it will take the place of some of the 'hard" intervals as it is 9.8 miles which I estimate to take me 1.5 hours!! maybe less but hopefully not more, so take that in high aerobic zone and well???? just a good way to get in a hard workout while having fun!! m
I'm thinking that might be a typo, or I'm just a wuss. Since 2x10' is the most we've been asked to do thus far, 3x12' is a big jump.
Dave
Hate to say it Dave but I don't think it's a typo. I'm not going to come right out and call you a wuss because I know you aren't. I think you're just coming to the same realization as I had when I decided to post in the first place. It's gonna hurt bad!
Guess I will start this off. Did Tuesday bike today. Didn't crush it today, but got 'r dun! Followed with :30 LRP run. My legs felt heavy but I was pushing into Z3 at times without trying. Was odd feeling to be faster than I thought I was going.
Anyone else having trouble pasting from WKO into these forums? The formatting gets all jacked up on me. Doing it manually.
Y'all have fun with 3 x 12. We Int peeps have 3 x 10, and that is plenty enough for me. Amen and Hallelujah when that's in the books! Z3 isn't happening after that tomorrow. Be strong little Piglet(s)! (That's from my kids' Winnie the Pooh videos--haven't thought of that in years! Loved those.)
Guess I will start this off. Did Tuesday bike today. Didn't crush it today, but got 'r dun! Followed with :30 LRP run. My legs felt heavy but I was pushing into Z3 at times without trying. Was odd feeling to be faster than I thought I was going.
Anyone else having trouble pasting from WKO into these forums? The formatting gets all jacked up on me. Doing it manually.
John,
I had trouble as well. My solution so far cut and paste in to word. Then when I try to paste it in the forum from word it asks me if I want to clean it, yes and then you have to paste it to another text box, click ok.
Hopefully there is a faster/better solution but that's all I have.
I'm thinking that might be a typo, or I'm just a wuss. Since 2x10' is the most we've been asked to do thus far, 3x12' is a big jump.
Dave
I had the exact same reaction as Dave when I was looking at the plan a couple weeks ago. Going from 3 x 8' to 3 x 12' is a BIG increase. That's when I came up with a plan: the target watts for these intervals is 95-100%. Not exactly 100%. Not greater than 100%. Personally, I find 95% to be a lot less intense than 100% (and I'm very confident I'm using the right number for my FTP). So my battle plan is to go into these intervals with a 95% target in mind, versus 100% last week, and which I suspect is going to get me pretty much the same physiological benefits as 100%, but with a lower cost and risk of overtraining. If I feel awesome, I'll go for 100% on the third interval, but I know my limits (i.e., danger of overtraining), and I'd rather play it a little bit safe and live to fight another day. Everyone responds differently to this kind of training, but given my own particulars, that's how I'm approaching The Big Hurt this week.
did mine this morn bc of work schedule, outside, uphill, so added 20 points to my trainer ft of 305.....went 330, 328, 322........really not so bad and if on the trainer probably could have paced a biit better....legs feel it now but not destroyed......cumulative fatigue sneaks up so really trying to focus on recovery so as not to get behind the 8 ball... good luck all, especially sandbagger Dave
Holy crap. I just got off a plane and printed out week 3 - I was assuming we had 3 x 10 tommorrow. Time to bring the garbage can back to its rightful place next to the bike. That awful sound you all hear tommorrow at 5:30 am isnt some wild animal. I cannot wait to get this done. have fun everyone.
3 x 10' at FTP? I am very scared for tomorrow. Doesn't help that I had to do my Sunday run today. Should be interesting on the post ride brick.
So when do we retest? Any ideas? Like Phillip I think I have a better understanding of how I should be testing and think it would lead to a higher FTP if I retested, though I am not brave enough to do it.
HOLY CRAP those are long intervals. Needed quite a few peppy songs to get through it.
SETTING: I was in the family room 6:15 PM, i-pod blaring, fan blowing, TV on but not sure what was on, Madison asleep behind me under tons of blankets on the couch as it was freezing in there with the fans blowing and Steve was at the hospital visiting his Mom. So it was just me gettin her dun'.
I started the warm up and felt great. But as soon as I did the 30 sec on and off hard in the warm up I knew my legs were tired from yesterdays killer trail run. They just did not have the same snap to them. I figured this would be the night to work on my mental 6 pack. So that became my one thing. To practice digging deep.
3 x 12 minutes with (3'rec) at 200W( .95), 200W (.95), and hanging on for dear life at 196W( .93)
To be honest 12 minutes was not that bad it was just that my legs were not there.
Big investment in the training bank account!!!!
Have a good one guys. One at a time and dig deep. Believe you can do it.
Carrie, it looks like there was a typo in the plan. Rich just posted that you should have only had 2 x 12' in the MS. I guess everyone should do 3 sets now right?
Carrie, it looks like there was a typo in the plan. Rich just posted that you should have only had 2 x 12' in the MS. I guess everyone should do 3 sets now right?
I just noticed that post by Rich....AFTER the fact....OH well, it is done!!!
Comments
Matt,
I'm thinking that might be a typo, or I'm just a wuss. Since 2x10' is the most we've been asked to do thus far, 3x12' is a big jump.
Dave
The Halligan thinks it's a big jump? Isn't THAT a typo??
We did do a 2 x 20 to get things started, in case you've forgotten
If I remember right, the description of the advanced vs. the intermediate plan had something to do with turning it up to 11 in 3 weeks as opposed to 7 or 8.
Just remember tomorrow, while suffering, that "it goes to 11."
Mike
I think I can, I think I can.....
CC
My question is 'where are we supposed to put in the extra Z3 time?' If I do 3 x 12' (3'), plus a 5' warm up and a 5' cool down (light on both), that leaves 5 good minutes to get some Z3 time in a 1hr workout...
And why exactly would you want to do more Z3 time after that workout???
Hate to say it Dave but I don't think it's a typo. I'm not going to come right out and call you a wuss because I know you aren't. I think you're just coming to the same realization as I had when I decided to post in the first place. It's gonna hurt bad!
Can't wait to hear about it Carrie. You're going to crush all three! Pave the way for us.
Guess I will start this off. Did Tuesday bike today. Didn't crush it today, but got 'r dun! Followed with :30 LRP run. My legs felt heavy but I was pushing into Z3 at times without trying. Was odd feeling to be faster than I thought I was going.
Anyone else having trouble pasting from WKO into these forums? The formatting gets all jacked up on me. Doing it manually.
Interval #1 - .942
Interval # 2 -.975
Interval #3 - .975
Y'all have fun with 3 x 12. We Int peeps have 3 x 10, and that is plenty enough for me. Amen and Hallelujah when that's in the books! Z3 isn't happening after that tomorrow. Be strong little Piglet(s)! (That's from my kids' Winnie the Pooh videos--haven't thought of that in years! Loved those.)
Ok, it's official, I'm a big fraidy cat.
I was just looking at the progression of each week since I'm providing the adv bike workouts to a few guys per their request, and it looked curious.
Oh well, at least I won't have to worry about that pesky 85% business.
One interval at a time, right?
Looking forward to hearing about the collective suffering.
Dave
Took a peek ahead. Look at week 6 bike and runs. Talk about suffering. I Love it!!! We'll all be animals by the end.
yes as i look ahead 45 minutes is not enough time for me to do 15 min warm up and the MS.... haha I am to slow!
First year in the haus
5'7" 145 pounds
started at 182 I just retested to 209 watts.
With 18 weeks to go help me create a new goal! I know you all will help me get there!
260 ...have fun
I had the exact same reaction as Dave when I was looking at the plan a couple weeks ago. Going from 3 x 8' to 3 x 12' is a BIG increase. That's when I came up with a plan: the target watts for these intervals is 95-100%. Not exactly 100%. Not greater than 100%. Personally, I find 95% to be a lot less intense than 100% (and I'm very confident I'm using the right number for my FTP). So my battle plan is to go into these intervals with a 95% target in mind, versus 100% last week, and which I suspect is going to get me pretty much the same physiological benefits as 100%, but with a lower cost and risk of overtraining. If I feel awesome, I'll go for 100% on the third interval, but I know my limits (i.e., danger of overtraining), and I'd rather play it a little bit safe and live to fight another day. Everyone responds differently to this kind of training, but given my own particulars, that's how I'm approaching The Big Hurt this week.
good luck all, especially sandbagger Dave
Holy crap. I just got off a plane and printed out week 3 - I was assuming we had 3 x 10 tommorrow. Time to bring the garbage can back to its rightful place next to the bike. That awful sound you all hear tommorrow at 5:30 am isnt some wild animal. I cannot wait to get this done. have fun everyone.
So when do we retest? Any ideas? Like Phillip I think I have a better understanding of how I should be testing and think it would lead to a higher FTP if I retested, though I am not brave enough to do it.
HOLY CRAP those are long intervals. Needed quite a few peppy songs to get through it.
SETTING: I was in the family room 6:15 PM, i-pod blaring, fan blowing, TV on but not sure what was on, Madison asleep behind me under tons of blankets on the couch as it was freezing in there with the fans blowing and Steve was at the hospital visiting his Mom. So it was just me gettin her dun'.
I started the warm up and felt great. But as soon as I did the 30 sec on and off hard in the warm up I knew my legs were tired from yesterdays killer trail run. They just did not have the same snap to them. I figured this would be the night to work on my mental 6 pack. So that became my one thing. To practice digging deep.
3 x 12 minutes with (3'rec) at 200W( .95), 200W (.95), and hanging on for dear life at 196W( .93)
To be honest 12 minutes was not that bad it was just that my legs were not there.
Big investment in the training bank account!!!!
Have a good one guys. One at a time and dig deep. Believe you can do it.
Carrie
I just noticed that post by Rich....AFTER the fact....OH well, it is done!!!
Carrie
Yep, Rich makes the comment about the typo here.
Screw that. I am now throwing down the challenge for EVERYONE to do 3 x 12's! Suck it up and get 'r dun! Come on gang, you can do it!
Ouch!!!
I didn't get the note about the typo until AFTER I did 3x12'. Suck!
FTP: 260 watts
1: 264 watts
2: 256 watts
3: 252 watts
My legs are numb. Now time for beer!
I bought an OS plan before I got to become a member so instead of having a months worth I have all 20 weeks.
I wish I didnt! I know whats in store for us in the future!