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FOS ~ Week 10 ~ Carry On ~

Elizabeth HornakElizabeth Hornak
in General Training Discussions
Even though this video is very millennial-esque, but I like theme of Carry On, which what we are doing as we head into Week 10 of our OS! {https://www.youtube.com/watch?v=q7yCLn-O-Y0}

I know training paths may lead into other plans, and whether here or elsewhere, please stay in touch! 

For those of us still in FOS, slightly different mojo this week! We are still working those drills, and MS1 shifts a bit Tuesday, Thursday we dig deep for those extended "fast leg" sets, and if weather permits on Saturday, get out and ride! :) 

Coach Rich has a pod / video cast up on extending ride time. Good info if you are still in OS, but eyeing a spring race. 

Cheers,
Beth

Comments

  • Elizabeth HornakElizabeth Hornak
    OK! I am feeling very swanky in sharing my Garmin file from today! 
    https://connect.garmin.com/modern/activity/1671338066

    ....I forgot the HR, but, will take the win that I got on the bike with the sensor!

    To kick off spring break, we are going to NJ to visit family on Friday. To try to get all the rides in, I am planning on biking tomorrow and Thursday, and then do short runs on Saturday and Sunday. 

    Procedural question ~ as the weather in my neck of the woods is getting nicer, how to transition workouts to road? 

    Enjoy the day!

    Beth
  • Shaughn SimmonsShaughn Simmons
    edited April 11, 2017 7:58PM
    @Elizabeth Hornak - making HUGE progress woman!  Add the HR strap, keep posting the files and HANG ON!



  • John CulbersonJohn Culberson
    edited April 12, 2017 11:36AM
    @Elizabeth: outdoor riding is an opportunity to practice execution. The hills do not come at regular intervals... and you are not always in control of variables such as wind, turns, and road surface. Executing an effort through changing situations is EXCELLENT practice for race day. Once you have experimented a bit, you'll find a place close to home where you can "execute the set." My favorite is to climb a steep hill (holding back) at FTP, then increase my efforts as I crest and try to maintain, often in cross winds on rough, flat road for the duration of the interval. Be careful, its very easy to overlook a climb... and very easy to "rest" at the crest. EN Ninjas DO NOT let that happen! Oh...and definately try NOT to be doing an FTP interval down a steep hill!!!!

    I had another flat on the trainer (stopped to reinflate the tire before a final 238w IF=1.04 effort... I was pissed). I've had this trainer for a loooong time, and this is a new problem? Fortunately, I'm heading to the Texas Easter Hill Country Tour for a three day weekend. The weather looks questionable, but I plan to put in 5-6 hours of steady endurance riding, but as above, it will be tough to stay below FTP on the Eagle's Nest climb! If it rains, I may substitute some running. I crashed on muddy roadway (a simple right turn at slow speed) at this event a few years ago, and its only April. If all goes well, I MIGHT have to push that magic button and sign up for a September Ironman ;-)

  • Shaughn SimmonsShaughn Simmons
    @John Culberson - gives some BIG wisdom on outdoor riding.......

    I had a dark morning....46' of ~.98 total Z4 work: https://www.strava.com/activities/939066691

    Very hard on the heels of yesterday's run work.

    Keep fighting/winning all!

    SS
  • Elizabeth HornakElizabeth Hornak
    edited April 15, 2017 12:34AM
    Team,
    By the third ride, I had HR!!! http://https//connect.garmin.com/modern/activity/1675193914

    I am super excited to share this. 

    Here are my HR Zones

    Z1: 87 - 105

    Z2: 105 - 119 
    Z3: 119 - 125

    Z4: 125 - 133
    Z5: 134 - 137

    I will try to run tomorrow and Sunday, but am in NJ with family, enjoying some good food and wine. :)

  • Shaughn SimmonsShaughn Simmons
    @Elizabeth Hornak - Way to lead!  Making changes and implementing tools for progress!! BAM!

    Sat work on ZWIFT - https://www.strava.com/activities/943566585

    Have a great weekend all!

    SS
  • John CulbersonJohn Culberson
    Great zones @Elizabeth! Really key to know that Zn2/3 interface once you leave the FOS. I just found out that I crack and fail at HR 156... it happened yesterday on a wall in the Texas Hill Country. I've put in some strong work this weekend. Affirmation that the OS trainer intensity prepares us for challenging longer rides. Files next week. 
  • Elizabeth HornakElizabeth Hornak
    @John Culberson
    @Shaughn Simmons
    So appreciate the props! :) 

    Shaughn, great suffer score! 
  • Shaughn SimmonsShaughn Simmons
    Great ride yesterday with the Zwift EN team.  Lots of strong/steady peeps pushing each other after the one hour mark.  This is a perfect way to push tired biking legs at the end of the week!

    https://www.strava.com/activities/944851755

    SS
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