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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! 

Image result for picture of cyclists diets





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  • I'm traveling for business this week, so I did the Tuesday 2 x 12' FTP workout yesterday (Sunday). I was pretty tired after the Saturday long ride and Sunday run, but it went OK. 
  • edited November 7, 2017 6:16PM

    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. 

  • @Scott Imlay @Robert Sabo  - strong work to start off Week 2!

    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

  • That was awesome work Shaughn.
  • 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

  • Did an FTP ride on Zwift. I don't like it when Zwift says "FAILED" boo.

    Do you Zwifters ride the RPM posted for the given watts. Our OS plans don't say anything about RPM's. 
  • edited November 7, 2017 10:03PM
    a little chilly (40) but I did my ride outside this early morning; used a hilly loop for 3x10min (actually 7,7,13 - close enough)....I'm planning to do as much outside as I can for another month....at least the weekend rides......did my run over lunch...pretty pleased.  https://www.strava.com/activities/1265113885
  • Posted in last weeks thread...  2x12's outdoors but on the trainer this morning.  Chilly, but still needed the fan.  I'll get the run in on the way home from work.
  • Felt great this morning on the bike. Finished the 2x12@FTP on TrainerRoad. Can’t say the same thing about the run. Still fighting some lingering hip issue which is causing tightness in different places eveyday along the kinetic chain from foot to the hip. Regardless was able to complete the short TRP brick run without suffering too much.
  • Been working hard so far, but tomorrow morning I am going to miss the bike training.  I will have to move that to Friday with just a long ride on Saturday.

    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

  • Consistent work going on here for Week 2.

    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


  • @Sheila Leard

    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

  • @Robert Sabo  Those all out efforts are something I will throw in periodically at the end of a good solid warm up to finish opening up every muscle fiber I can before a tough workout and it also gives me something to shoot for.  Hard to get that high inside on the trainer.  I occasionally do all out efforts outside of various lengths from 2sec-30sec usually after going down a hill that immediately goes up another hill.  That way you have momentum and can keep some speed and begin to shift down and then stop shifting and stand and give it hell.  My goal was to top 1000W for a few seconds which I have done on a couple of occasions.  Just another goal to shoot for.  For a "real" bike rider that would be nothing!
  • Brrr 39 degrees this morning but I headed outside and did 15x35-45sec. Hill Sprint/Repeats...as sub for 30/30's ...some great work....and then 30mins with Strides run session at lunch

    http://tpks.ws/vgasq  Ride
    http://tpks.ws/ojdzr Run

  • Did my treadmill hill sprints again before the  bike workout and I am going to try something new.  I have done a lot of VO2 work in the past so every other week rather than do the VO2 work on the bike, I am going to do more Z6 and above anaerobic capacity work.  So I did the 30sec@150-170% of FTP but extended rest interval to 90 secs with first 30 sec easy/2nd 30sec somewhat harder and standing/and last 30 sec of rest interval lower again.  Did 12 of those bad boys.  Tough but in a different way.  More strength building and neuromuscular and less taxing on the cardiovascular system.  I get plenty cardiovascular work already!
  • @Sheila Leard

    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

    Thanks for this reply @Shaughn Simmons.  I was just thinking about cadence the other day.  Personally,  I can make more power for longer periods of time with a slower cadence, but I was wondering if I am looking at things incorrectly or if other people successfully ride that way.  I would consider you successful.  :smile:

  • 2 x 12 30/20's this afternoon at 1.3-1.4 FTP and Z2 recoveries. Last few were NOT fun!  30 min TRP followed. 

    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. 
  • Friday FTP work for me in the form of a Zwift race: https://www.strava.com/activities/1269216898

    Followed up with 30' @ Z2 for a total of 110 TSS.

    Legs not happy...
  • Thanks to the NOS group for the motivation to get some swim work in this morning.  Things were sucking around 500M in but I figured I get in a few more laps as all here were putting in a bigger effort.  Time only allowed for 1600M but I'm committed to swimming at least 3X week until the JOS.

    Back to lurking status continue with the bike work which looks strong.
  • Saturday Zwift ride appears to have achieved lift-off... Worked well for me as an ABP ride of 75 minutes @0.75 IF. I hope to gradually increase the time in Z3 to 90'-120' by the end of the OS.

    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
  • Had a solid strong Saturday ride
    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!
  • Nice work this week all!

    Had a great Sat Zwift ride with Team EN: https://www.strava.com/activities/1270903124

    Week 3 is upon us!
  • One of the kids had a tournament in Las Vegas and I took my bike. 2:15 ride though Red Rock Canyon during a break between games. Not hot but super dry. Also really pretty. Well worth packing the bike 
  • @Mark thomas - must have been a beautiful ride.  Nice work finding a way to make it happen.  I have 4 kids and very well remember those days!

    @Rafe Armstrong 80' @ .88IF and higher is just solid work!
  • @Shaughn Simmons This was the first time I brought a bike and I'm so glad I did. Other parents were jealous I got both a ride AND a run in.  Next one is four days in San Diego in January and I'll do the same. In fact I already scoped out some ride options!
  • So far so good.  I hadn't missed a workout until this weekend.  Saturday I had to teach a cycling class to some of my Boy Scouts, so only time for an early run.  Rode thirty miles today on my new bike.  No power meter set up yet, so just rode steady.  With only an hour before dinner tonight I managed a 50 minute run.   Like Saughn, I am doing the EN run streak challenge,  so I have been running every day.

    Keep up the pace everyone, we are through 2 weeks of the OS.
  • Business trip this week, so I did the Tuesday threshold workout Last Sunday and the Thursday VO2max on Friday. Today was Saturday's Sweet Spot workout. A little tired.
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