NovOS Week 1 Bike Thread

Sheila Leard

Okay Team let's get this going! I will be your Captain to keep the motivation, commitment and consistency going for the bike side of the Out Season Plan.

Week one is about testing and getting organized. There are great resources to refer to such as : https://endurancenation.vanillacommunities.com/discussion/24059/the-2018-outseason-plans-are-here/p1?new=1

I love it that Halloween is part of the first week. What better way to test your resolve from all those the goodies. You will thank yourself in 14 weeks. Aim 2 tri!

Rafe Armstrong

Tested on the bike today before starting the Outseason tomorrow.  Better than expected and not far off best though I have not been doing much Z4 work at all at the end of the season.  A little rested up and that likely helped the test.  Looking forward to getting started getting faster again.

Shaughn Simmons

I tested last week during a Zwift race and had the above results which translate into 3.66 w/kg at my current 79 kg.  

Had to test last week given I raced Austin 70.3 yesterday.

Good luck testing all and have fun!  Bonus points for posting your results and translating those into w/kg. to set your OS baseline starting point!

SS

Todd Glass

Ok.  I will go into more detail about my goals and my state of being after work in the main thread but here are the results from my test this morning. 

Tested on Zwift

VO2 - 312
FTP - 257 which I will round up to 260
W/Kg - 3.3

this is higher then any other start of the OS so I am happy.  As always nowhere to go but up.  

Amulya Parthasarathy

Team,
Traditionally the OutSeason started off with an FTP test. The new outseason does not have a FTP test until week#5. How are you guys starting off with FTP?
FTP Testing tomorrow instead of the schedule workout? Starting with your current/last FTP test?
or estimating a slightly lower FTP from the last test?

Sheila Leard

@Amulya Parthasarathy
As I understand, any of the tests are optional. Since I haven't tested in awhile I will test week one and then again week 5.

Tim Sullivan

Hi Everyone! 

I'm excited to get started!  My bike CTL is the highest its ever been and my power is the highest its ever been. Not saying much considering I have only been doing triathlons and with EN about a year. At any rate, I do ALOT of Zwift races as I have had large increases both in power and in the duration of how long I can hold that power.  My FTP from Zwift is 293 which is about a 4.3w/kg.  Problem is that number doesn't translate for me to the real world as my HR is WAY to high for me to hold 70% of the power for an IM. As a result, I'm especially looking forward to increasing my 5 hour power AND lowering my HR. In the first 2 IM's I did this year, I definitely was not as fresh on the second half. I have noticed this year that my HR definitely recovers much better than last year. I also recommend the Sunday ABP rides with TeamEn on Zwift. They are a great way to get an early good ride in while time flies! 

I'm also planning on keeping my run streak going as long as I can.  I'm on day 43 currently. I will not push the run hard as that's where I find I get little injuries.  Just want to get the run durability up along with more endurance.

I'm looking forward to the work!

Larry Peters

Thanks @Amulya Parthasarathy and @Sheila Leard , I had the same question! So I guess I'll test Tuesday instead of the scheduled workout (or in addition to?)?

I've never ridden with power or done an FTP test. I realize I'll have to read up on it. I wanted to get discounted P1 pedals on the upcoming cyber monday or some other discount, but I haven't yet. I guess I'll have to get trainer road tomorrow so I can do an FTP test. Then I'll switch to real power pedals after cyber Monday if I can get a deal. I know we aren't supposed to switch what we use mid-season...but I hope that isn't the end of the world...

Nice job boosting your FTP @Shaughn Simmons ! 

I like the watts/kg tracking @Todd Glass

Larry Peters

Is anyone in the bike-focus OS going to try to keep a 100 day consecutive run streak going (or something close to it)? I'm planning on level 2 (which says 4 runs per week), but I"m attracted to the idea of a 100 day run streak (even if I already missed a day) because it sounds epic. From the sounds of it, people just do a really light 2 mile run on the other days to keep the streak going.

This past year was quite run intensive for me (relatively speaking), so I think I can handle it.

Thanks!

Trent Prough

@Larry Peters, @Sheila Leard, @Amulya Parthasarathy, and anyone else starting out for the first time with power or that has not tested in a long time then I'd say yes to test and see where you are at so you can train at the proper paces and power.  If you are like SS, Tim S., and others like myself who have either tested or did Zwift races that give you your FTP based on races then we are just going with that to start off and of course when racing in the zwift races you don't look too much at your power your just going all out and it usually is at FTP or higher and pushes you like no interval can.

Will be interested to see how this OS with some of us that have had FTP of many years about the same if they will change since Zwift racing for many workouts.  Some long-timers have already shown signs of Good FTP bumps they haven't seen in a long time (coach P) .

Amulya Parthasarathy

@Larry Peters
You would do the FTP test instead of the scheduled workout (Preferably tomorrow since your legs would be some what rested).

With regard to testing with the power meter, you can stick with HR testing or virtual power in trainer road until you get your power meter (check Testing for Heart Rate Athletes (Bike) ).  You can start your test on your power meter on week #5,#10 or #14 and continue from there.

Larry Peters

Awesome, thanks @Trent Prough and @Amulya Parthasarathy ! That sounds great.

Jeff Kane

@Larry Peters I did a 150 day run streak across the NOS and JOS last year and early into this year. It was very beneficial in improving my run durability. On the non run days I would run an easy mile minimum. You can read some of my thoughts here https://endurancenation.vanillacommunities.com/discussion/23004/lessons-learned-from-a-150-day-run-streak#latest. Ive thought about another 100 day streak too, my foot is a bit cranky right now so I might be a bit delayed in my start.

Larry Peters

Amazing @Jeff Kane!! Thanks a million! I'm inspired!

Gary Lewis

I didn't see an FTP test in the schedule and I haven't been on my bike since IMAZ last year.  Tried to test today and was gassed way short of 20 minutes.  My FTP is 144, which I knew it was going to be lower but that is extremely low  We all have to start somewhere, so nowhere to go but up. 

Tim Sullivan

@Larry Peters I'm going to be trying to run everyday. I really need to build up my run durability. On my non run days I will do 2 miles sloooow. @Trent Prough guilted me into the second mile as I thought one was enough

Gary Lewis

There is a 100 day EN OS run challenge on Strava that you can join.  I plan on trying to accomplish this.  I managed a 30 day streak in August and I'm hoping to get to 100 this time.

Larry Peters

Cool, glad to hear it @Tim Sullivan ! I'm going to give that a shot too.

@Gary Lewis , sweet! I"m a part of that Strava challenge too. Thanks!

Deborah Haight

Using recent FTP test result of 196 as starting point. Going to get it over 200 this OS!

Al Truscott

No FTP testing for me, in this my 9th OS. I,m just gonna start out with where I was a month ago, w/kg of 3.44. I hope to raise that by 5% during the OS, but, realistically, just holding serve is a win at this point in the journey. Mostly on Trainer Road in the winter, any outdoor rides are mtn biking or on the tandem with my wife.

two key pieces of advice for the OS:

• Remember to completely re hydrate and refuel during and immediately after workouts. This level of intensity can quickly put you into a glycogen deficit after a day or two if you dont let your body replace the sugar stores it used during hard workouts. Save weight loss focus for main meals.
• There is no benefit in trying to over achieve or do extra credit - more or harder intervals. Let the weekly increase in interval length work its full magic. Getting overly fatigued to the point where you need to reduce or skip workouts is counter productive.

Those in the first year of this type of training may see up to 15% improvement over three months...second and thirds years, should NOT expect that. The idea for them is to lock into consistency, setting up a good race training season.

"When in doubt, do the workout!" There's plenty of time to recover in the OS. The idea is to work hard and get tired, then give your body time to do its magic fitness building.

Bill McKinney

I'm with AL...no test for me.  I'm pretty sure I've got a pretty good idea where I am.  I got mine done this morning as 9', 8', 7' @ ~202 which seemed challenging but not gut wrenching.  200 is about where I expected to be after not riding with power all summer.  Have fun everyone!

Larry Peters

Thanks for the providing some added wisdom @Al Truscott ! I appreciate those "key pieces of advice."

Shaughn Simmons

Recovery ride for me this morning trying to push some blood through my stiff legs to heal from Sunday's race.  

https://www.strava.com/activities/1254751940

Hoping to slowing get back to business later this week.

I plan on running throughout the OS and using the 2 mile easy run for light days.

You can tell its Halloween seeing all the scary strong peeps gearing up in this NOV OS!

Happy Halloween all!  

SS

Rafe Armstrong

To those with questions about how/when we tested: I knew I was starting the Nov OS and also saw on the schedule that a test was not scheduled for the first week so I knew I wanted fresh test data and I tested on Sunday.  Got the intervals done this morning with 3x10min on 2.5min RI @ IF of .99-1.00 for each.  Ran 4.5 after.

@Larry Peters just know that if you do virtual testing and use that for your FTP, when you get a real power meter you will have to re test and that number may likely be quite different.  That doesn't matter.  You will just change your numbers.  Different ways of measuring power may give different results but most all good power meters are repeatably accurate but because they may measure power differently (especially using virtual power), you may not be able to compare your numbers from one way of measuring your power to another. 

Shaughn Simmons

@Rafe Armstrong @Larry Peters

One reason I like the P1 Power Tap pedals is because they allow me to race virtually on Zwift with the same power readings seen outside as well as the ability to move them from one bike to another bike without worrying about my power output changing.....

SS

Larry Peters

Thanks a lot for the heads up @Rafe Armstrong ! I figured that would be the case. But I'm willing to make it work. I'd rather make the transition sooner in OS and have more experience with pedals I can eventually take outside, even if it does throw a bit of a wrench "hiccup" into my OS monitoring.

Thanks for the input @Shaughn Simmons , I'm hoping to get some soon . Have you ever seen Powertap/Saris offer deals on Cyber Monday (or a distributor of their products offer deals on cyber monday)?

Jason Brandt

Did the 3x10 this morning in Zwift thru the Custom Workouts we have to match the OS.  Pretty cool.  The zwift platform certainly seems to make the time on the trainer more palatable.  Ran this afternoon 30’ TRP + strides.  Day 18 of my run streak, running 5k min every day see if I can get the streak to 100

Scott Imlay

Did the Tuesday L2 TrainerRoad workout at my last measured FTP (194W). The 3x8 intervals were challenging but doable, so I'm going to stick with this FTP for now. My goal for the OS is to get my FTP into the low 200's (power to weight ratio greater than 3).

Connie Lutkevich

Hi, I'm new! You guys are crazy fast. I haven't been biking for about 4 years and recently started back. I'll put it out there. FTP 136, 2.5w/kg. I'm optimistic that will improve.

Amulya Parthasarathy

Team, What intensity are you guys doing your Thursday 30 second VO2 interval? Typically VO2 was done at Z5 (120% of ftp) but when I look at the workout in trainer road, this is set 150%. I know 120% may be a notch too low for a 30" all out interval but is 150% the expected intensity? Just want to make sure that I don't try to over reach here and I'm setting the interval intensity correctly.

Scott Imlay

@Amulya Parthasarathy, the Coach Notes for the workout say to use "the best effort you can hold consistently across all of the intervals". For me, that is probably closer to 120% than 150%.