JOS Sign-In Thread
<p><------ This girl! Yeah, I'm crazy but I like the intervals of the OS! I figured it would be good to get to know everyone in the group since we'll be training "together" for a while...</p>
<p>This is my 4th (?) OS w/ EN. I'll be doing the INT plan. I did that last year as well but dropped to the Beg plan at some point because I was struggling. I will be stronger and tougher this time around!</p>
<p>I'm hoping I have held onto more FTP watts during my off-season than in previous years. I know my running has dropped off a bit due to minimal running in Nov as a result of a sprained ankle. I'm actually doing my run test a little early (Sunday) as there is a nice flat 5k and I do better in races vs on my own. And who knows if I'd get the opp to run outside in a few weeks. I'll also prob do my bike test early, the week between Xmas and New Years, as I have like 2 weeks off.</p>
<p>I'm doing IMChoo as my A race and 2nd IM and super excited! I'm also doing Rev3/Challenge Quassy Olympic and some other assorted HMs and sprints along the way.</p>
<p>Next!</p>
<p>This is my 4th (?) OS w/ EN. I'll be doing the INT plan. I did that last year as well but dropped to the Beg plan at some point because I was struggling. I will be stronger and tougher this time around!</p>
<p>I'm hoping I have held onto more FTP watts during my off-season than in previous years. I know my running has dropped off a bit due to minimal running in Nov as a result of a sprained ankle. I'm actually doing my run test a little early (Sunday) as there is a nice flat 5k and I do better in races vs on my own. And who knows if I'd get the opp to run outside in a few weeks. I'll also prob do my bike test early, the week between Xmas and New Years, as I have like 2 weeks off.</p>
<p>I'm doing IMChoo as my A race and 2nd IM and super excited! I'm also doing Rev3/Challenge Quassy Olympic and some other assorted HMs and sprints along the way.</p>
<p>Next!</p>
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Comments
This will be # 3 or 4 for me.
When is the start date?
Thanks for starting this, Kim.
Stark
Last year after AZIM I didn't touch my bike once until the JOS beginning FTP test. i was so disappointed to lose a full 10%. I am hoping by riding once or twice a week during this holiday interlude it won't be so painful this year!
Can't wait. I've enjoyed the few weeks off that I've given myself at seasons end, however, I'm starting to get antsy. January OS will come at the perfect time. "A" race next year is IMCHOO as well. Here's to a great year! Cheers!
I'll be hanging out with the January OutSeason crowd, although I will not be strictly following that plan. I've spent the past four weeks since IM az doing free workouts: weight room, running, swimming, a little bike trainer action, and, this week, skiing. Next Tuesday, I'll be starting my first go-round of the Get Faster plan, which is a lot like OS, but with swimming. Then a few more weeks of skiing, another go-round of Get Faster, two weeks of travel, and a final month of Get Faster before starting up for IM LP with the EN Tour of California.
I am looking forward to getting back to structured training. Its easier than trying to pretend I know what I'm doing.
Thought I'd be in the NovOS, but I screwed up my foot. Hoping it gets better by Jan. 5th. Been biking (Sufferfest videos and an occasional EN OS workout), lifting and the stair machine (that thing is killer) so I think I'm in pretty good shape. Hoping to hit the slopes during the xmas break too.
Enjoy the holidays!
Hope to get to know you!
thought....why not go ahead and edit the title and make this the JanOS sign in thread. Looks like that's how this is gonna go.
Used 2014 to recharge. No racing other than the local hammerfests. Revamped some running tactics. Healed up some nagging injuries that have plagued me for a few years. A little life hack including some pretty big daily nutrition mods and got more sleep than ever before.
So, I feel like I'm heading into the OS in pretty good shape. Officially, been on the RD stuff for a couple of cycles. Only hack to that was the bike, hour long HITT sessions 2-3x week. Swim...pretty non existent other than some very short drills/form focus sessions that were ez 25s and not fitness related at all. Getting some swim help starting next week with a highly recommended coach here in ATL, really looking forward to that!
Race goals for 2015 are very penciled in. Local oly's/sprints when convenient. Maybe Augusta 70.3 in the fall if my life calendar allows.
Looking forward to working with you guys and gals!
Signed up for IM-Choo!! Glad to see others doing choo..it will make it even more fun to train. I am set for the intermediate plan.
Bring on the OS!!!
Looks like a great group of folks checking in so far. WOOHOO!!
Started tossing in a couple Sufferfests a week and a few runs to remind my legs what to expect come Jan. Looking forward to putting some focus on the bike this year and keeping accountable.
More or less the same as Al. Minus the skiing.
I'm in!
I am looking forward to all the mojo the OS Group brings....makes getting up early so much easier.
Hello there team! Nice to see some familiar faces in this group!
I'll be following the Beginner JOS plan even though this is my, um, 8th season with EN? Is that possible! Yikes! Anyway, I'm coming back from a long break of recovering from surgery and just letting rebuilding the foundation. My FTP is gonna be in the basement, but I'm OK with that. My V02 will have room for improvement as well but I don't expect it will be that far off. I actually have a 10K tomorrow so I have a chance to test things out a bit before we get started.
I'll be doing most of my weekday rides on the trainer (love my Cyclops Pro with Trainer Road and have been enjoying the Sufferfest vids) but I'll try to get outside on the weekends if I can to keep from going crazy. Hopefully this winter won't be as bad as last!
So this would be my 7th OS. I've fizzled out on a couple but feel ready to put in the work. I'm a transplant from the NOS, well I actually knew that I did not have my head in the game so I just did some riding over the last 8 weeks and was hitting the gym 4X weeks. Coming back after pulling the plug on most of last season and doing very little so I should see some early and quick gains.
I've got lots of work to do in pretty much every area bike, run weight. I'll be on holidays the first week of the JOS so just going with my FTP rolling in 215. I may throw in a test week 2 just to see exactly where I'm at.
On the run just need to stay consistent and healthy so maybe not as much speed work as the plan calls for.
I love the group dynamic in the OS and am looking forward to pushing myself.
Oh man! Look at all these vets! The new folks will be in good hands starting 1/5!
Quick question:
Can someone point me to the currently official bike test protocol information? Is it still 20'/5'?
Thanks.
Stark
P.S. Been messin' with my bike position. How do I look in the attached?
My Bike
John - Hey, man...
Bike test for power athlete is 5/10/20, as follows:
Bike Test, for Power Athletes ONLY! WU: 10' easy, then 8' building from 50% estimated FTP to 100% estimated FTP in 2' increments, 2' easy. The intent here is to get in a good warmup, so use your best judgement. Test 1 -- Vo2 Max Test: ride 5' at the best (hardest) effort you can sustain for the full 5'. A good target is 120% of your estimated FTP. Recover 1: 10' easy spin, stretch, recovery.Test 2 -- Functional Threshold Power (FTP) Test: time trial for 20' at the best (hardest) effort you can sustain for the full 20'. Recover 2: Minimum 5' easy spinning.
Coach Notes: The average watts for the 5' test is your Vo2 power, used for future Vo2 workouts. Subtract 5% from the average watts of the 20' test and this is your Functional Threshold Power (FTP), used to calculate your power training zones. Finally, record your average heart rate for the 20' test. This is your Lactate Threshold Heart Rate (LTHR) use to calculate Heart Rate training zones.
@ Stark - looks like you've slimmed down a bit.
and.... have you become familiar with TrainerRoad since you've been back?