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NovOS Week 3 - Bike Thread

Sheila LeardSheila Leard
in General Training Discussions
Hi there! It's your Captain. It's not Thanksgiving yet! In two weeks we will be testing. Work works. The Zwift and ABP rides are looking good! Coach P says ... we're not concerned with volume right now. Fast before far.
 
Speaking of Coach P! Big congratulations for landing on the podium in third place at Ironman Cabo today. Outstanding effort. Makes you want to be dedicated to those V02 sessions! 
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  • Joseph LombardiJoseph Lombardi
    Cabo Wabo for Coach P...added bonus he was in Cabo for the record setting cold weekend here in Northeast...LOL.

    I was proud of myself for a great 2hr. ride outside on Saturday; wore my new Pearl Izumi Amfib bibs and it was pleasant even sub32 degrees. ....Unfortunately business travel this week means run focus until Friday or Saturday....Keep pushin all!
  • Rafe ArmstrongRafe Armstrong
    Easy recovery spin this morning with some high cadence work before going for a run
  • Al TruscottAl Truscott
    It's raining more often than not here in Pac NW, and when I retired, and stopped biking to work in all weather, I vowed I would stop riding in the rain. Today, I spent 65 minutes in a Jordan Rapp Zwift workout for triathletes - 5 x (5' @ HIM, 5' @ IM pace). I meant to do a VO2 workout, but couldn't find one there this afternoon.
  • Amulya ParthasarathyAmulya Parthasarathy
    @Al Truscott , The Endurance Nation OS Zwift bike workouts can be downloaded from here


    The link is in this  thread.




  • Bill McKinneyBill McKinney
    Got mine done this morning...hard!  Did 12', 10', 8' because it seemed easier at the time.  Ended up with 98%, 95%, 95%, so a little low on the second two.  I was off all of last week traveling in Switzerland for work, with no real time to ride, so a bit behind I think.  Hopefully Thursday will be better.  Have fun everyone!
  • Shaughn SimmonsShaughn Simmons
    Nice work @Bill McKinney

    Got up early and warmed up on the trainer.

    Then selected a early Zwift race for my FTP work: https://www.strava.com/activities/1274778780

    The key to these races is to go out hard in the beginning and stay with the pack so that you can survive during the race......I got dropped up front mostly because I just wasn't awake enough and so I got to spend the next hour with no drafting.  Good for FTP work, bad for actually racing with the pack...  :'(

    Have a safe Tuesday all!

    SS
  • Rafe ArmstrongRafe Armstrong

    Felt strong on the bike this morning.  Hopefully next test should reflect that. May have pushed a little too hard this morning as legs are toast right now.  Made for a tough run after the bike since I added in some short Z4-5 work on the run.

    30min w/u with ramped efforts with a max test at 960W

    3x12min@1.03,1.04,1.05 all on 3min RI followed with additional 15min Z3 work Total 90 minutes

    Tomorrow will need to be easy!


  • Scott ImlayScott Imlay
    Not a good bike workout last night. I did it at the end of the day, a couple hours after my run. I knew I was in trouble when my thighs were burning as I walked upstairs to change into my bike cloths. The three 10' intervals were at 97%, 90%, and 90% of FTP.

    Next time - bike before run! 
  • Shaughn SimmonsShaughn Simmons
    edited November 15, 2017 4:02PM
    @Scott Imlay - 30' at 90% and above is quality work.  Nice job just getting it done!

    @Rafe Armstrong enjoy some recovery work today while your body absorbs that massive work you have been putting in!

    Recovery ride for me this morning: https://www.strava.com/activities/1276276956

    SS

  • Rafe ArmstrongRafe Armstrong

    Low Z2 riding this morning for 30minutes before my run.  Plan to do another 30minutes similar this afternoon after work.

  • Al TruscottAl Truscott
    Did a Zwift Vo2 wko...16' total work time @1.1-1.2 IF, intervals of 1, 5, 3, 3, 2, 2 minutes. Hard work, but got to ride the Road to Ruins. 
  • Larry PetersLarry Peters
    Hi Everyone, sorry I've been pretty absent in the OS thread, but I have been keeping up my daily run streak and most of the OS bike focus workouts. I had to dial back a couple workouts because I had some late nights at work & burned out & hit the wall. But I've managed to get in fairly good work for all the 30/30 workouts. Several workouts have been moved to different days, and last weekend, I did the long saturday ride and the long sunday run both on Sunday (both outside).

    I got nicely discounted P1 power-tap pedals in the mail last Saturday (Thanks Mike Roberts!), and for the first time have power on my bike. I'm really excited about this.

    I got them set up on Sunday. My Suunto Ambit S2 GPS is detecting/pairing with the pedals, but not showing real-time power or cadence data. So I downloaded the power-tap phone app to get real-time power data for now. I need to set up something else and get Zwift set up.

    Anyway, I did my first FTP test yesterday. I was fairly happy with how it went, but I have no point of reference. I'll post that data in a follow-up post. The pedals said the default crank arm setting is 172.5, and my crank is 175. But I can't find a way to adjust that in my Suunto software or in the power-tap phone app. So I need to work on that. I'm not sure if that is messing up my power readings, but at least it should only affect accuracy and not precision.

    Major question for the group (and maybe better for my @Coach Patrick micro forum?): My buddy is coming to my town to do a cycle cross race Saturday. I've never done one, but I actually have a hand-me-down cyclecross bike (that I used for commuting, triathlon & road racing before I slowly accumulated 3 more bikes) that I really like. I would like to do this cyclecross race on Saturday. My short-term competitive side would like to tone down Thursday's workout so I can really hammer Saturday. But thinking about my long-term progress, I know the VO2 max workout on Thursdays is really critical. Should I:

    1) Tone down Thursday's workout & go all out Saturday?
    2) Do the VO2 max work Thursday and try to race easy on Saturday within like Zone 3 HR?
    3) Do the VO2 max work Thursday go all out Saturday (worried about burnout here)?
    4) Something else all together?

    Also, has anyone ever used P1 power-tap pedals in rain & mud where they are jumping on and off the bike a lot (like during a late season CX race?)? Do you envision that being a bad idea? I'm thinking it be great to capture power data during the race if possible.

    Thanks!
    -(Larry) Rob
  • Gary LewisGary Lewis
    Did my Tuesday bike ride above power, so I think I am getting my legs back.  Hoping that I'm not overdoing it on the bike, but 5:00AM tomorrow morning with intervals will be the test.  Running every day for streak/durability with 6.75 miles this morning.  Then its off to IMAZ Volunteering.
  • Mark ThomaMark Thoma
    I'm shifting workouts this week as I'm off to Austin this weekend for family stuff.  So FTP work was Monday and VO2 today.  The weekend bike will be split Friday before departure and Sunday after landing (I'll need to work off all the food!). 
    One of the nice things about "getting back into it" is change/progress comes quickly as I was over FTP for the 3x10's and 30/20s without feeling like I was dying.  I'll cheat up my FTP until the week 5 testing.
  • Al TruscottAl Truscott
    Larry Peters said:
    ...I have been keeping up my daily run streak and most of the OS bike focus workouts...

    Major question for the group (and maybe better for my @Coach Patrick micro forum?): My buddy is coming to my town to do a cycle cross race Saturday. 
    1) Tone down Thursday's workout & go all out Saturday?
    2) Do the VO2 max work Thursday and try to race easy on Saturday within like Zone 3 HR?
    3) Do the VO2 max work Thursday go all out Saturday (worried about burnout here)?
    4) Something else all together?
    My 2€: There's no point in doing a race, unless you intend to RACE. Everyone else around you is trying their hardest, hard to tune out that vibe. Main decision is how important are the next two days in your overall training scheme. I'm assuming race is two hours or less, meaning it will take two days (Tuesday) until you're ready for serious work again. If a long run on Sunday is critical (e.g., you've got a half marathon coming up before mid-jan), then don't CX. OTOH, if you are willing to do the minimum 2 miles on Sun & Monday, go for it.

    Oh, no way you get out of VO2 wko. Thats the whole point of the OS!
  • Shaughn SimmonsShaughn Simmons
    @Al Truscott nice job on 16' of V02 - those 5' intervals are only for real men!
    @Larry Peters - welcome to the OS and Power with pedals!  Good luck at the CX race!
    @Gary Lewis - strong man keeping up with run durability and coming back for more on the bike intensity front!  How did this morning go?

    V02 work for me this morning all at ~1.18: https://www.strava.com/activities/1277687451

    SS

  • Rafe ArmstrongRafe Armstrong

    Started the morning with treadmill short, steep hill intervals. Set a new run power record with the Stryd.

    On the bike decided to do 15x1minOn/1minOff.  All the on's done at 1.2+ all the offs held at 0.6+  Last interval done for 2 minutes to end the 30minutes.  Finished the 30minutes of quality work@ 1.03 IF  Finished with 1hr of riding total

  • Tim SullivanTim Sullivan
    I've been running every day (day 60 will be today) and have been biking a bunch but not swimming. Even though my longest run in the last 4 month is about 8 miles, my run CTL is within one of my IM build. Consistency adds up.

    Today I did three races on Zwift starting at 5AM and was done before 7:45. The first was a 27 mile one hour hilly race (1500 feet) with two climbs up box hill (.95IF). The second was an 18 mile 40 minute 4 lap flat race (.98IF), and the third was a 16 minute 7.4 mile one lap race (1.08IF).  That is the first time I have done 3 races in a row (had about 10-15 minutes break between each). I wasn't planning on three races, but I felt good so I kept going. Ended up with 188 TSS biking for the day. My power, as well as endurance has really increased using Zwift over this last year. My HR is also recovering nicely between efforts during the races. Last year it just stayed elevated.
  • Larry PetersLarry Peters
    Wow, nice work on the monster biking day @Tim Sullivan !

    Thanks a ton for the advice @Al Truscott and for the well wishes @Shaughn Simmons  !
  • Sheila LeardSheila Leard
    edited November 19, 2017 12:55AM
    So disappointed i didn't get to join the Sat Zwift group this morning. I had everything set up and  then boom, my laptop went bonsai on me. Finally got things up again rode Watopia and KOM. Looks like I'll be using my phone for Zwift until i get my computer repaired or a new one!

    In the end it was good ride.
  • Scott ImlayScott Imlay
    Did the VO2max intervals yesterday and the sweet-spot intervals today - both on TrainerRoad. Pretty tired now.
  • Gary LewisGary Lewis
    Didn't get any biking in today, and have been playing SuperSherpa for the last few days.  Still have the run streak going.  I ran the IMAZ 5K this morning and had a PR.  My vDot is on the rise.  So some good and some bad.

    Keep up the good work everyone.
  • Shaughn SimmonsShaughn Simmons
    @Gary Lewis nice work on the run front!
    @Scott Imlay - Back to back hard work there!  BOOM

    Friday Z3 ride:  https://www.strava.com/activities/1278940362
    Saturday Sweet Spot ride: https://www.strava.com/activities/1280554833
    Saturday Z3 ride with Team EN: https://www.strava.com/activities/1280631866

    Week 3 is in the books!

    Rest day earned!

    SS

  • Joseph LombardiJoseph Lombardi
    edited November 20, 2017 11:46AM
    travel week finished with solid 2hrs outside on windy windy day. http://www.strava.com/activities/1282442719
  • Rafe ArmstrongRafe Armstrong

    Decided to back off a little on the bike intensity this weekend and kept it all in Z3

    Good w/u then

    20min/15min/10min/5min efforts all on 3-4min RI -BR break- 4x5min on 60sec/4x4min on 45msec/4x3min on 30sec/4x2min on 15sec all intervals done at high end of Z3

    5 mile tempo run after

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