|   need help with training info (Freil's F2) | zagball
Feb 13, 2002 5:04 PM | | I've been having trouble getting up to zone 5a to 5b for my F2 workouts. Been doing them for three weeks. I figured things would just come around. They did not seem to though.
Some info.:
Work set is on 53x12, this will keep me between 50 to 60 rpm on the trainer, 4 minutes on, 4 minutes recover. Repeat 4 times. 16 minutes total, "climb".
Have been able to get just inside 5a at the end of most reps. Total of 3 nonconsecutive minutes or so per workout. (3 out of 16 minutes work in zone)
Resting HR seems normal. Sleep is about the same. Stress levels about the same.
Other factors:
I have been progressing in the leg press (ME phase) have yet to hit 60 reps (but getting closer every week).
I think that is all I have to tell you.
I can get going between 50 to 60 rpm HR gets up to high zone 4, can't push any harder/faster (in this gear, going up to 53x14 will bring me up to 60 to 70 rpm "F1 workout")
How to interpret?
Improved ME therefore can't get HR up (wishful thinking/most positive spin)? Lack of ability to generate force (hit all of the Friel's marks in MS)? Is this an issue of lack of power? I'm out.
What do you think? Thanks for the help. I may need to modify the next few weeks of training to compensate for the apparent limiter. |
| re: need help with training info (Freil's F2) | mtnbkaz
Feb 14, 2002 1:15 PM | | I also find it more difficult to get my heartrate up on the trainer. If I push really hard I can get my HR up for intervals but at a normal "cruising" cadence, my HR is lower on the trainer than on the road. It's just a different feel on the trainer that you need to get used to. Plus on the road you have scenery/cars/etc. to distract you. On the trainer all you have to think about is that your legs hurt when you push hard. Keep at it and you'll adapt to trainer workouts. |
| re: need help with training info (Freil's F2) | Lee
Feb 14, 2002 6:15 PM | | Try doing the Spinerval video tapes. Coach Troy can help you get your heartrate up. I think Spinervals has a website, not sure what it is though, might try a search for it. |
| re: need help with training info (Freil's F2) | Adel
Feb 15, 2002 10:31 AM | | Get outside - you'll find you won't have much trouble hitting that zone. The odd part about this workout is Friel calls it out for Base 3, and Builds in the workout menu in the appendix, but in weekly planning he doesn't have you schedule force workouts in the build periods.
Anyway, this workout for me is the toughest I have done so far (I'm not doing A workouts yet, just don't have enough time during build periods to fit them in). I just find a steep hill, roll in my easiest gear until my monitor beeps, then I upshift and hammer. Even on a steep hill I find it takes my heart a minute or so to get up to speed since your rate lags behind your intensity somewhat. After the interval is over I coast down (usually I haven't gotten too far) and roll around at the bottom until recovery is about over. Then repeat of course!
I got these workouts in during lunch. You only have to find one day a week to get outside for this workout. I do have the advantage of living in CA so the weather isn't much of an issue. |
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