NovOS Week 2- Bike thread
Captain checking in! Well - first off we got through Halloween. Is the candy gone?
There were some great posts in the Week 1 thread. So many people jumping in and getting the work done. Work works. Some of you tested and some of you are waiting until week 5. Either way will work.
We have lots of resources in the side bar on the page with your training plan. Here's a good for refresher on what the objectives are for the OS. http://members.endurancenation.us/TrainingPlan.aspx
As the days get shorter and the cold weather sets in, be mindful of your eating. Think produce department.
Keep the posts coming ... it helps all of us. My tip of the week is if your Power Meter is going through batteries check if the firmware is up to date. I learned the hard way. I'm all set now.
Happy Healthy Week 2 of Outseason Training!
There were some great posts in the Week 1 thread. So many people jumping in and getting the work done. Work works. Some of you tested and some of you are waiting until week 5. Either way will work.
We have lots of resources in the side bar on the page with your training plan. Here's a good for refresher on what the objectives are for the OS. http://members.endurancenation.us/TrainingPlan.aspx
As the days get shorter and the cold weather sets in, be mindful of your eating. Think produce department.
Keep the posts coming ... it helps all of us. My tip of the week is if your Power Meter is going through batteries check if the firmware is up to date. I learned the hard way. I'm all set now.
Happy Healthy Week 2 of Outseason Training!
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2x 15' FTP this am. Did it on zwift but not as a zwift workout. I've been using Computrainer and/or Trainerroad in the past. Was using ERG mode for years and now its strange to have to change gears indoors. Trying to get more experience on zwift. I like the power graph at the bottom. G key. Just trying to keep the graph colored yellow or red for FTP intervals.
Anyone know where the instructions are to get the EN OS workouts for Zwift?
Found the answer myself. They are linked to the WIKI Zwift - workouts and then available for download.
I chose a Zwift race this morning to get my FTP work in and basically got my a$$ handed to me: https://www.strava.com/activities/1265023757
Effective work but humbling.....did a 5K brick run off the bike....
Good luck today all!
SS
Felt strong on the bike this morning. Long solid high effort warmup over 30min with ramped increases and also 1 all out effort hitting 947W. 2x15min@ 1.05 and 1.06 then 20min @ 0.87 90min. total ride
Finished with 5 mile run a little faster than TRP with multiple strides at the end
Do you Zwifters ride the RPM posted for the given watts. Our OS plans don't say anything about RPM's.
If work is speed entering the body, I will be speedy soon, as I have done all of the work so far including the Run Streak Challenge.
2 x 14(30/30's) on Zwift this AM - DONE. I will drop down to 30/20's next week. Going to run tonight to continue my streak.
@Rafe that 974Watts is insane
I tried something different today and went with a Zwift wko called "Watt Bombs"
https://www.strava.com/activities/1267934699
Was only about 50 total TSS. I prefer V02 sessions with 85 - 100 total TSS so probably won't pick that one again.
A brutal one on Zwift that is effective for V02 is the 1 Lap, 6.2 mile race which is essentially a 1 X 15' at 1.15 - 1.2... more of an advanced wko.......
SS
Cadence tends to be a very individual thing with IM pros turning anywhere from 80 - 95 rpm on race day.
For me, I am more focused on how much sustained power I am throwing on the back wheel. Whether I use 80 cadence or 95 cadence to do that, really makes no difference to me. I tend to be a low 80s cadence rider myself.
All that said, specific cadence work, like low cadence hill work for a specific race is going to help for that specific terrain on race day.
SS
Happy Birthday!
http://tpks.ws/vgasq Ride
http://tpks.ws/ojdzr Run
Off to Las Vegas tomorrow. Packing up the bike tonight so I can get a ride in this weekend. First time doing this! Fingers crossed.
Followed up with 30' @ Z2 for a total of 110 TSS.
Legs not happy...
Back to lurking status continue with the bike work which looks strong.
Ride is @ 0800 PST (1600 UTC). Today included Left Coasters Sid Wavrin, Brian Gaffin, our intrepid thread leader Sheila, as well as Rob Sabo, Turby Wright, Alicia Chase (who smartly did her run BEFORE the ride), and KMF man. Hopefully we can get into double digits next week!
There's a thread for this ride in the Community Forums:
https://endurancenation.vanillacommunities.com/discussion/24129/saturday-zwift-group-ride#latest
25min+ w/u then
20min@.88
2x15min@.89,.89
3x10min@.90,.90,.91
1x5min@.84
all on 3 min RI finished with additional 5 min easy
Planned to do more of the 5min intervals but had to stop to save something for run after!
Had a great Sat Zwift ride with Team EN: https://www.strava.com/activities/1270903124
Week 3 is upon us!
@Rafe Armstrong 80' @ .88IF and higher is just solid work!
Keep up the pace everyone, we are through 2 weeks of the OS.