OS Goals: 1. Become a stronger cyclist 2. Get my FTP over 200W 3. Be able to maintain aero position for hours without major lower-back pain 4. Weight below 145 lbs. 5. Maintain/improve run durability
2018 Races (a work in progress): 1. (A-Race) IM Boulder (June) 2. (B-Race) HIM TBD (April or early May) 3. ??
@John Wolf and @Robert Sabo, the OS TR workouts should be done soon. I've completed the weekend workouts (pending Coach P's approval) and, last time I checked, Steve was done with Tue and Thu workouts through week 10.
I'm in for NOS but will wait a week to get started after completing an HIM on Saturday. I started OS 2 years ago but fell off the wagon early to focus on rehabbing a hamstring injury. I'm really looking forward to sticking with it this time and setting myself up for a strong 2018.
Goals: 1. Improve run durability - this is the area where I most need to improve 2. Drop 6-8 pounds 3. Improve FTP to 245W 4. Mix in some strength training (mostly for the pleasure and variety)
2018 Races (rough draft at this point) 1. New Orleans half marathon (March, maybe) 2. Ironman 70.3 Gulf Coast (May) 3. Hopefully some shorter races through the summer 4. River Roux HIM (October)
In for November, might slide to Jan as I intertwine OS with 3x 2 week ski sessions.
OS goals
Maintain FTP of 21X, while I figure just how frequently I can manage FTP and VO2 Sessions after 8 previous OS, 19 previous triathlon seasons, and 69 years on the planet
Persevere @daily runs, exploring how to run 5, 10, & 21K races with minimal speed work
2018 Main Events:
Mallaorca EN camp, April; Al T ‘Tude camps in CO May & June; Bend PAC NW Camp June
HIMs: Whistler or Calgary in July, Arizona in Oct, Miami Man in Nov to qualify for ITU LC AG WC
USAT SC NC Cleveland in August
Continue an IM-free year as I deal with the acceleration of athletic deceleration which seems to happen post-62. #AgeUpYear2019
Bummer, I thought I might get to meet the famous @Al Truscott at the 2018 IM 70.3 Coeur d'Alene. It sounded like you might be doing that in some earlier posts. Well, either way, I'm registered for IM 70.3 Coeur d'Alene. My full OS goals to come soon.
Not sure where to put this, so will put this question here to ask for assistance. I have an old road bike on an old trainer that I can listen to music to or watch videos on my MacPro. It works just fine, IF I hop on it!! ha.... I can stay with this or I could upgrade to the whole ZWIFT scene but after reading about it, and NOT being a gadget girl, mechanically inclined nor even a techy, is there a good resource for "ZWIFT for Dummies." as it would be me purchasing, setting it up, etc. I have no idea of $initial set up or the equipment requirements.. but like I said, I just read all about it, and now think I am more confused. I live in a small town with no shoulder, chip seal roads with no cycling pals closeby; no fear of riding solo but also have NO sag if something were to happen so I don't normally travel too far which leaves just the housing neighborhood roads to ride in: so normally drive 45'+ to get to a group ride which is impractical during the work week; so this morning, I was like "okay, ZWIFT maybe, could help me." I am on STRAVA premium, if that helps with anything and I have a 2017 MacPro with an external HD, my road bike is a 2004 Orbea DHAMA which since the trainer is so crotchety, I leave that bike on there; my tri bike is a TREK speed concept which stays off the trainer per the previous description, I got tired of pinching my fingers!!. I have a "pain cave" area.. Thanks for all "dummy" advice. my goals? increase my bike speed/pace and overcome the winter blahs of low motivation. (still have NOT today's bike ride/run, set alarm, kept sleeping!... ) m
I'm in again...I think this is my 10th OS. I only missed the first one. I haven't done any tris for a couple of years, but I'm planning to get back at it next summer. For me the OS is really about building early season fitness for the winter cross country ski season. I've got big races over Super Bowl weekend and then the Birkebeiner on February 24th. After that I'll come up with a plan for summer triathlon.
@ironmarianne do you currently train with power or heart rate?
You will need some source of power output to use Zwift.
I have the el cheapo set up using a dumb trainer: Cycle Ops Fluid. For power readings I use P1 Powertap pedals. I use a laptop with a long USB cord and ant+ dongle at the end laying on the floor near my bike to pick up the power readings.
If you have the money, smart trainers like the Neo Tacx, WaHoo Kicker and Cycle Ops Magnum are highly rated.
Thanks for that information @Shaughn Simmons . I currently do not train with power but will be able to closer to Christmas. Looking forward to seeing my progress using power.
Out the chute with 3x8' (3') @ 96-98% of my estimated FTP, which I currently have set @226 on the KICKR. The P1 pedals record about 5% lower - currently set @218. IF of 0.75, TSS of 62 for 55' total time pedaling. Im gonna see if I can handle the initial 30/30s on Thursday, but will watch leg fatigue closely this month, and may drop a workout every two weeks.
Goals: Build run durability - currently have a 44 day running streak (I have never had a run streak more than a couple days before) Improve 5hr power on bike while also continuing to increase FTP. I have had some REALLY good increases using Zwift and have recently started climbing much more in Zwift. Swim (Maybe) - I will use cords and build strength and try to get to the pool once in a while. I have also been using a rowing machine to do single arm swim pulls (tough). I would guess this is similar to the VASA (but with only one arm at a time).
2018 Events/Races: Not at all certain about what I'll be racing, but not to concerned about that at the moment. 3M Austin half marathon and maybe some other 10Ks, 5Ks Galveston Half IM (likely - I better sign up soon or it will be sold out) Mont Tremblant IM (possibly)
Eeeeeeek!!! I'm so pumped to be back in my first NOS since 2014.
EB's Nov OS Goals: 1. Stay injury free. 2. Build FTP back up to 210 still trying to get that 4w/k 3. Run Durability focus. Easy everyday miles with little to no speedwork. I'll be doing longer runs on the weekends to lay the foundation before my marathon build.
2018: Phoenix Marathon Mallorca Camp BRP Camp IM Choo 70.3 Climbing Kilimanjaro **maybe** another late season 70.3
Back for yet another OS. I'm in Dublin, Ireland but love to follow EN training! Doing Nov OS because I don't have to worry about snow in Dublin unlike when I was in Ottawa.
At this point in time, because I'll be leaving Irl next summer, I have no specific race goals but I would like to do something "Epic" - whatever that means! I will be doing the Triathlon Ireland Duathlon series which typically starts in Jan and runs until April I believe and probably a few other triathlons before I leave the country. In the meantime, I'm looking forward to training with all of you. I'll be using TrainerRoad for the bike sessions and I'm on Strava (in the EN group), so I'll see y'all online somewhere!
If you have any suggestions on something "Epic" that I can consider, let me know
Hey all - I've put my IM and HIM plans on the back burner for a couple of years - work and other things intervened - but now I am so glad to be back. as I posted earlier, my weight has been hard to control in this period (duh I wonder why?!) and I didn't race at all in 2017 - the first time in 27 years (wow I can't believe that). So five days into the OS, coupled with a clear nutrition plan and an accountability coach and partner, strict sleeping sched (in bed by 10:30 pm to get at least seven hours of sleep) and no phone in the bedroom - I've lost 5 pounds, and I feel terrific. Running's been really hard at 151 - I can't get below 9:30s, (my normal is 8:30/miles - at fighting wieght of 142/143). I am looking forward to running tomorrow with the weight off. The nutrition plan is 8 weeks - so I am hoping to level off and then maintain at 142. Finally, I am going to turn 55 on Nov 21, so that's a motivation too - I want to head into my new age group fighting fit. I love the support of this group - Brenda, Al, Jenn, Yasko, Ann, Ben - all the locals and not locals - and Coach Patrick and Rich - I think i've been a member for 7 years and it's a great place to be - training or no!
Not sure where to put this, so will put this question here to ask for assistance. I have an old road bike on an old trainer that I can listen to music to or watch videos on my MacPro. It works just fine, IF I hop on it!! ha.... I can stay with this or I could upgrade to the whole ZWIFT scene but after reading about it, and NOT being a gadget girl, mechanically inclined nor even a techy, is there a good resource for "ZWIFT for Dummies." as it would be me purchasing, setting it up, etc. I have no idea of $initial set up or the equipment requirements.. but like I said, I just read all about it, and now think I am more confused. I live in a small town with no shoulder, chip seal roads with no cycling pals closeby; no fear of riding solo but also have NO sag if something were to happen so I don't normally travel too far which leaves just the housing neighborhood roads to ride in: so normally drive 45'+ to get to a group ride which is impractical during the work week; so this morning, I was like "okay, ZWIFT maybe, could help me." I am on STRAVA premium, if that helps with anything and I have a 2017 MacPro with an external HD, my road bike is a 2004 Orbea DHAMA which since the trainer is so crotchety, I leave that bike on there; my tri bike is a TREK speed concept which stays off the trainer per the previous description, I got tired of pinching my fingers!!. I have a "pain cave" area.. Thanks for all "dummy" advice. my goals? increase my bike speed/pace and overcome the winter blahs of low motivation. (still have NOT today's bike ride/run, set alarm, kept sleeping!... ) m
Ironmarianne, I just got going on ZWIFT so I'm recently learned on the set up stuff. I would suggest getting some power pedals and then you can use the trainer and bike that you have right know. I have a set of powertap p1s pedals and a garmin speed sensor. If you go this way it wont matter what trainer you have. You also get the added benefit of having the power when you do get out on the road.
I don’t have a power meter on my road bike so I bought this sensor. Zwift will walk you thru it on how to pair it. It will allow you to get power on Zwift.
I don’t have a power meter on my road bike so I bought this sensor. Zwift will walk you thru it on how to pair it. It will allow you to get power on Zwift.
Do you also need one of these ANT+ USB sticks for the computer to receive the signals and send them on to Zwif?
1 - Be a stronger cyclist 2 - get FTP over 275W 3 - Be able to maintain my weight under 70kg all winter long so its something less to worry when entering race season 4 - Keep the RD built across the last 2 years
2018 Events:
1 - Mont Tremblant 70.3 in June 2 - IMLP in July 3 - Unknown race in the fall
@Francis Picard awesome. We are racing together again at IMLP. Great having the push MOJO from you. See you on Strava.
Fell into NovOS. Adulting makes it fairly difficult for me to get to the forums with any consistency, so I apologize for that up front. Maybe I'll see you at the Bend camp though
Get power meter (check) and FTP (check); looks like it is ~235 W (crank arm length may not be right in my data recorder (172.5 default vs. 175 actual).
**Update - I got my powertap app to know that my crank arm is 175 mm. After yesterday's VO2 work, I'm going to say the corrected crank arm length (probably combined with good sleep this week) should lead to an unusually large increase in FTP next week. But we'll see .
Establish, maintain run streak (going for 5k/day for 100 days). I've gone 30 days with only missing one day, 18 consecutive days.
Bike focus OS: Come out of winter with top bike fitness & hunt down some KOMs (or as close as possible) on Strava in early season.
Barry Roubaix Killer Gravel Road race March 2018 (I've done this a couple times & it is a big fun race).
One of @Al truscotts comments suggested people going through their first OS could see a 15% improvement. So I guess I shoot for a 15% improvement in my FTP? . I say that knowing that I'm coming off of 3 months of just running and no biking and knowing I only just started biking again March 2017 after not biking seriously since 2012. So that would be 270.25 watts.
Keep % body fat under 12%
Work on swim form & efficiency. Swim weekly. Compete in the USMS 1 hour postal swim. I did this in 2012. Can I beat my distance? Long shot if I'm bike/run focused, but we'll see. I just found out I'm only about 18 miles from 100 miles of swimming for the year, so I may go for that (I didn't swim in January & only a tiny bit in February)
Run a fast 5k/10k. Since I"m in bike-focused OS, I don't want to set a super ambitious run goal. I have pretty great run durability (for me), so keep this. If I can rebuild/maintain the run fitness I had in October at the end of OS with big bike improvements, that will be awesome.
2018 season:
A-races: 6/24/18 CdA 70.3; 8/12/18 Steelhead 70.3; another fall 70.3 (most likely Waco 10/28/18, but maybe NOLA or Miami)
B-race: Great Lakes Relay 2018 (I'll be looking for fun athletes to add to my 10 person team. http://greatlakesrelay.com/
B-races: Maybe a some olympic tris, some OS swim events, or local run races.
70.3 season goal: Go for IM All World Athlete (AWA) Silver or Gold in 70.3 distance. I've only done one 70.3 before (Steelhead 2017). If I score at least as well in my 3*2018 70.3 races, then I should get silver. I think gold is within reach.
2018 run goal: Run a flat 70.3 run split that is at BQ pace (setting me up for a 2019 BQ).
How high can I place in my age group in a 70.3? Maybe top 10? I was ~20th place this year and I will age group up next year.
Can I get a roll-down for a 70.3 World Championship. South Africa slots seem to roll down far, but I'd only have 2 months to plan the trip from the 6/24/18 CdA 70.3. Need to do some research.
@Deborah Haight , cool that you are doing CdA 70.3! Me too! Where do you live? I plan to drive over from Michigan & try to train in CO/ID for a few weeks leading up to the race.
70.3 season goal: Go for IM All World Athlete (AWA) Silver or Gold in 70.3 distance. I've only done one 70.3 before (Steelhead 2017). If I score at least as well in my 3*2018 70.3 races, then I should get silver. I think gold is within reach.
2018 run goal: Run a flat 70.3 run split that is at BQ pace (setting me up for a 2019 BQ).
How high can I place in my age group in a 70.3? Maybe top 10? I was ~20th place this year and I will age group up next year.
Can I get a roll-down for a 70.3 World Championship. South Africa slots seem to roll down far, but I'd only have 2 months to plan the trip from the 6/24/18 CdA 70.3. Need to do some research.
I like it! Thinking big, and measurable, grounded on previous performance
Is anyone in here using Zwift for their outseason? I just clicked on the bike focus link and then I get a zip file but I have no idea what the heck to do with that information?
Comments
OS Goals:
1. Become a stronger cyclist
2. Get my FTP over 200W
3. Be able to maintain aero position for hours without major lower-back pain
4. Weight below 145 lbs.
5. Maintain/improve run durability
2018 Races (a work in progress):
1. (A-Race) IM Boulder (June)
2. (B-Race) HIM TBD (April or early May)
3. ??
I think this is OS number 9 for me
Goal is to stay healthy and alive!!! Oh.... also become an animal on the bike from racing Zwift races with the other animals.
Maybe a half IM year for me.
Goals:
1. Improve run durability - this is the area where I most need to improve
2. Drop 6-8 pounds
3. Improve FTP to 245W
4. Mix in some strength training (mostly for the pleasure and variety)
2018 Races (rough draft at this point)
1. New Orleans half marathon (March, maybe)
2. Ironman 70.3 Gulf Coast (May)
3. Hopefully some shorter races through the summer
4. River Roux HIM (October)
Goals:
Maintain run durability
Improve current 3.66 w/kg FTP
Enjoy the social aspect of the OS teams
Swim 1-- time/week
2018 Events/Races:
Mallorca Camp (possibly)
June Boulder IM (possibly)
Other shorter races as able
Will there be a new under/over for 2018 Outseason?
You will need some source of power output to use Zwift.
I have the el cheapo set up using a dumb trainer: Cycle Ops Fluid. For power readings I use P1 Powertap pedals. I use a laptop with a long USB cord and ant+ dongle at the end laying on the floor near my bike to pick up the power readings.
If you have the money, smart trainers like the Neo Tacx, WaHoo Kicker and Cycle Ops Magnum are highly rated.
Here is the link to learn more about setups:
https://endurancenation.vanillacommunities.com/discussion/22881/sunday-zwift-abp-8am-est-updated-instructions-inside/p1
Here are some great reources:
http://staminist.com/zwiftorg
http://zwiftblog.com/
http://www.titaniumgeek.com/cycling/zwift-user-manual-unofficial-running-updates/
https://support.zwift.com/hc/en-us/articles/115000440003-A-Guide-to-the-Zwift-HUD?section=200993429
How to Zwift on the cheap? No smart trainer required! Here is a good resource for that:
https://www.youtube.com/watch?v=Eg0IDDmSStw
Goals:
Build run durability - currently have a 44 day running streak (I have never had a run streak more than a couple days before)
Improve 5hr power on bike while also continuing to increase FTP. I have had some REALLY good increases using Zwift and have recently started climbing much more in Zwift.
Swim (Maybe) - I will use cords and build strength and try to get to the pool once in a while. I have also been using a rowing machine to do single arm swim pulls (tough). I would guess this is similar to the VASA (but with only one arm at a time).
2018 Events/Races:
Not at all certain about what I'll be racing, but not to concerned about that at the moment.
3M Austin half marathon and maybe some other 10Ks, 5Ks
Galveston Half IM (likely - I better sign up soon or it will be sold out)
Mont Tremblant IM (possibly)
EB's Nov OS Goals:
1. Stay injury free.
2. Build FTP back up to 210 still trying to get that 4w/k
3. Run Durability focus. Easy everyday miles with little to no speedwork. I'll be doing longer runs on the weekends to lay the foundation before my marathon build.
2018:
Phoenix Marathon
Mallorca Camp
BRP Camp
IM Choo 70.3
Climbing Kilimanjaro
**maybe** another late season 70.3
At this point in time, because I'll be leaving Irl next summer, I have no specific race goals but I would like to do something "Epic" - whatever that means! I will be doing the Triathlon Ireland Duathlon series which typically starts in Jan and runs until April I believe and probably a few other triathlons before I leave the country. In the meantime, I'm looking forward to training with all of you. I'll be using TrainerRoad for the bike sessions and I'm on Strava (in the EN group), so I'll see y'all online somewhere!
If you have any suggestions on something "Epic" that I can consider, let me know
https://endurancenation.vanillacommunities.com/discussion/23200/master-list-of-epic-races/p1
okay - time for that 2.5 hour drainer bike!
Jane
Garmin Bike Speed Sensor and Cadence Sensor
https://www.amazon.com/dp/B00KNQG7RQ/ref=sspa_dk_detail_5?psc=1&pd_rd_i=B00KNQG7RQ&pd_rd_wg=f1pqC&pd_rd_r=X0CD7MAS0479SFR1FN90&pd_rd_w=KmF7b
Also, would simply an HR monitor (with the ANT+ USB stick) do the trick for "virtual power"?
Fell into NovOS. Adulting makes it fairly difficult for me to get to the forums with any consistency, so I apologize for that up front. Maybe I'll see you at the Bend camp though
OS Goals
'18 Events
OS Goals:
Get power meter (check) and FTP (check); looks like it is ~235 W (crank arm length may not be right in my data recorder (172.5 default vs. 175 actual).
**Update - I got my powertap app to know that my crank arm is 175 mm. After yesterday's VO2 work, I'm going to say the corrected crank arm length (probably combined with good sleep this week) should lead to an unusually large increase in FTP next week. But we'll see
- Establish, maintain run streak (going for 5k/day for 100 days). I've gone 30 days with only missing one day, 18 consecutive days.
- Bike focus OS: Come out of winter with top bike fitness & hunt down some KOMs (or as close as possible) on Strava in early season.
- Barry Roubaix Killer Gravel Road race March 2018 (I've done this a couple times & it is a big fun race).
- One of @Al truscotts comments suggested people going through their first OS could see a 15% improvement. So I guess I shoot for a 15% improvement in my FTP?
. I say that knowing that I'm coming off of 3 months of just running and no biking and knowing I only just started biking again March 2017 after not biking seriously since 2012. So that would be 270.25 watts. - Keep % body fat under 12%
- Work on swim form & efficiency. Swim weekly. Compete in the USMS 1 hour postal swim. I did this in 2012. Can I beat my distance? Long shot if I'm bike/run focused, but we'll see. I just found out I'm only about 18 miles from 100 miles of swimming for the year, so I may go for that (I didn't swim in January & only a tiny bit in February)
- Run a fast 5k/10k. Since I"m in bike-focused OS, I don't want to set a super ambitious run goal. I have pretty great run durability (for me), so keep this. If I can rebuild/maintain the run fitness I had in October at the end of OS with big bike improvements, that will be awesome.
2018 season:- A-races: 6/24/18 CdA 70.3; 8/12/18 Steelhead 70.3; another fall 70.3 (most likely Waco 10/28/18, but maybe NOLA or Miami)
- B-race: Great Lakes Relay 2018 (I'll be looking for fun athletes to add to my 10 person team. http://greatlakesrelay.com/
- B-races: Maybe a some olympic tris, some OS swim events, or local run races.
- 70.3 season goal: Go for IM All World Athlete (AWA) Silver or Gold in 70.3 distance. I've only done one 70.3 before (Steelhead 2017). If I score at least as well in my 3*2018 70.3 races, then I should get silver. I think gold is within reach.
- 2018 run goal: Run a flat 70.3 run split that is at BQ pace (setting me up for a 2019 BQ).
- How high can I place in my age group in a 70.3? Maybe top 10? I was ~20th place this year and I will age group up next year.
- Can I get a roll-down for a 70.3 World Championship. South Africa slots seem to roll down far, but I'd only have 2 months to plan the trip from the 6/24/18 CdA 70.3. Need to do some research.
@Deborah Haight , cool that you are doing CdA 70.3! Me too! Where do you live? I plan to drive over from Michigan & try to train in CO/ID for a few weeks leading up to the race.Brenda try the following links:
https://support.zwift.com/hc/en-us/articles/214574383-I-have-a-ZWO-file-What-do-I-do-with-it-
https://endurancenation.vanillacommunities.com/discussion/24059/the-2018-outseason-plans-are-here