2016/17 NOS Wk2 Bike Thread - Get to work!
Great first week of work out there! I loved reading all of the forum updates from everyone! Let’s continue to fire each other up with some good reports, dialogue, questions and team support!
Now it is time to take our tested numbers and get to work. For those of you new to this, or unsure of your tests, your first WKOs will tell you if you're right or wrong in your testing. The intervals should be hard to do. Each one should be incrementally harder with the last minutes of your final interval feeling very hard.
As the weeks go on, you should begin to look at wkos wondering "how am I going to get through this?" This is how you not only train physically, but train yourself to will yourself to listen to your "one thing" on race day. Teaching yourself to do what you did not think was possible.
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One more thing to add....
Please take a look at the 2016-2017 Heads We Win / Tails You Lose, Post Your Test Results Thread located here.
http://members.endurancenation.us/Forums/tabid/57/aft/22003/Default.aspx
Then, go to the tracker and follow the instructions to enter your weight, VDOT and FTP, so the coaches can enter you targets for Vdot and FTP.
Christy
@Christy - I was amazed you kept going after the flats! Nice work!
The goal for me the week 3 bike sessions.
QUESTION: How should I be thinking about the 2 different warm-ups? The "Official" bike warm-up on the side bar is 5' easy, 3' standing, 12' @ 85%, 3' easy...so 25' warm-up. In the plan for today it says 5' easy, then 4 x 30/30 spin-ups, then 4 x 30/30 single leg drills. Are folks doing one, the other, or both? Today I did 5' easy, 3' standing, 2' easy, 4 x 30/30 spin-ups, and 4 x 30/30 single leg drills. That took a total of about 24', which when added to the MS came out right around an hour which seems about right. Anyone have an opinion?
Time for a pep talk NOVOS folks! Those Z4 intervals are hard! First - why the big jump from Zone 3 to Zone 4. I sure could use those missing 5-8 watts
I was struggling mentally to stay in the game - I'm going to need some new music if I'm going to make it 14 weeks indoors! Got it done though, right at my target. I had the same question about the warm up as well - I guess just do what you think you need. I do think spin ups are always good - gets your legs ready to go, and teaches you how to be smooth.
@Bill - I never take the warm-ups in the plan too literally. They are good suggestions/guides. Although, whenever the plan calls for single leg drills, that takes priority for me. I get a lot out of them. It also depends on what kind of workout I have coming up. If I am doing those 30/30's, I will be sure to get in those spin-ups or a couple quick 30" @ FTP. If I have longer intervals like this morning, I will do the longer warm-up 5-10' @ 85%...I really don't warm-up for longer than 15-20' on any rides.
@Bill, Coach R revised the bike warm up for 2017 OS. He talks about it in the Wk 1 Podcast/video and wants us to use that warm up. I think they left the official warm up on the site as it still applies to other training plans.
@Ashton, check out the EN cold remedy in the Wiki....Self Coaching...scroll toward the bottom. Hope you get over it quickly. This link might work. http://members.endurancenation.us/Resources/Wiki/tabid/91/Default.aspx?topic=Feeling+Sick?+Here's+What+To+Do
@Ellen, I use distraction or disassociation during my intervals. IOW, I watch Netflix shows...shows that doesn't require my full attention or a need to catch all the dialogue. When it really gets tough (FTP Tests or 18'+ FTP intervals) I switch to music to pump me up. Counting your pedal strokes helps too.
@Brian - Saw your workout on Zwift this morning. Is all of OS on Zwift as well as TR?
2x20'@240w (6') x .95 = 228w vs 220w
Plus average pace on 4 mile easy beach transition run has now dropped 2 minutes/mile from when I did my first run in 12+ years 2 months ago (9/13/16)
Cooler fl temperatures are helping too
All right, I got the 3 X 10' done today @ 103%, 102% and 101%. It felt much better than Saturday, so I hope that means progress.
@ Bill - As far as warms ups, The 30/30 spin ups and single leg drills is the official new one. I don't think Coach RnP have updated the new wording in the plans. I really do what Ashton said and do my own thing. I know last year some of the EN OS athletes the official wko in the workout creator in TR.
@ Ellen - I made playlists for Zone 4 intervals. It really helps me, but I need some new music.
@ Ashton - If I have a cold, I ignore power and just go by heart rate. It looks like you got them done anyway. Also, I right the workouts myself in Zwift's workout mode. It is really easy and only takes a few minutes. I just can't stare at the TrainerRoad screen anymore.
@ Ashley - My thought on cadence is that it is good to vary it, but its less important than hitting your targeted watts (or HR is you don't have PM). I just try and stay between 85 and 95, but there are a ton of differing opinions.
@Arnold - Nice bump!
@Gordpn - Way to get it done!
Intervals done.
I think I'll be bumping my FTP a few points next week. For now, happy the work is done.
Happy spinning y'all
Way to get it done everyone! My warm-up ended up being what Trainer Road had for Wk2 Tues, which was a gradual increase, but I see now that I should forgot what TR has for warm-up and follow the coaches guidance in the written plans. Will correct that next time. I get a lot out of single leg drills, so I should have just done that.
The 3 x 8' Z4 were all at or slightly above FTP. I had to work for it, because I got 2 phone calls (wife - so had to answer LOL) during the last 2 intervals which set my interval Watts way down due to distraction. But I cranked up the power through the finish and made the numbers come out to FTP. Wanted to continue to keep a few SAU's in the bank by answering the phone on the trainer.
Glad to see everyone getting it done!
Too tired from family vacation to get in an early AM bike yesterday. Finally got in the saddle at 10:15 last night.
3x8' @ 1.02, 1.02 & 1.02. I agree Ed, the first one is usually the hardest.
6' @Z3 to finish it out.
As to my warm up, I usually spend 20' ramping up the watts to my FTP range. If I have VO2 work on tap, I will add in 30" to 1' at that wattage for good measure. This year, I have been adding in the single leg drills as well.
As to pacing, it's what ever pacing you are comfortable with. I'm usually in the 95-100 range.
I did the Thursday bike yesterday, because I am in run jail and heading to Florida today. I averaged 122% on the first 10 and 125% on the second 10. I should be back in time to do the Saturday bike on Sunday with some rest in my legs.
@Phil - 10:15 start to your ride - nice, way to get it done! I'd be up all night if I did that.
I load up the workout TR (getting everything paired), then minimize the screen into horizontal. Start up zwift and pair powermeter/hr/cadence etc (but not smart trainer).
The erg will be on in TR, but you will ride the power in zwift for a visual distraction.
Just a suggestion - to each their own...
Ian, Thanks for the feedback. I had thought I had read somewhere you had to have two dongles to do that. So this works even though the only powermeter transmitting will be from the kickr? I only have a powertap hub, which obviously doesn't do anything for me on the kickr. I will definitely give your suggestion a try. Thank you! That would be much easier than designing a workout!
Should work otherwise with kickr being powersource on Zwift. Again, if you simultaneously run TR and Zwift, just deselect the Kickr in Zwift from the smart trainer option.