NovOS Week 4 - Bike thread
OK Team we are now starting week 4. It is really motivating to see everyone's posts.
With Thanksgiving this week routines might be thrown off. Consistency is still the goal in our training. Keep in mind that the following week is assessment week!
This week also starts the foodie month. Treats everywhere you turn. Keep those watts per kg in mind when that second piece of pie is tempting you.
Maybe there will be an early Thanksgiving morning Zwift race!
With Thanksgiving this week routines might be thrown off. Consistency is still the goal in our training. Keep in mind that the following week is assessment week!
This week also starts the foodie month. Treats everywhere you turn. Keep those watts per kg in mind when that second piece of pie is tempting you.
Maybe there will be an early Thanksgiving morning Zwift race!
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Thanks for running the post Sheila Leard!
I know racing a hard 5k Thursday morning will be bad for my VO2 intervals that day, but its only one week
Thanks!
Start the holiday off right with our annual Thanksgiving Day Group Ride. Work up a sweat, burn off the calories and then eat up!
This is a group workout so Zwifters line up in the starting area just like a normal event and once the event starts, workout mode begins. Everyone stays together regardless of power output. That's right, if you're outputting 100W and another Zwifter is outputting 400W you will stay in exactly the same position relative to each other. Only if you stop pedaling and fall 6 meters behind the group will the rubber-banding stop.
It's a steady endurance workout and the ride will become harder as it goes. No sprints or intervals but you'll feel the effort by the end.
Lets keep it going and ride off the pie this week.
I participated in a Zwift race this morning hoping to get in some Z4 threshold intensity work.
This turned into a painful 60' FTP test with NP going from 289 to 295.
https://www.strava.com/activities/1284569170/overview
Workouts just became more painful.
SS
I got back from my long run this morning and my wife made homemade pumpkin pancakes. Yum!!
I'm no expert and I didn't stay at a Holiday Inn last night but I do have this nice looking graph on my PMC.
How's everyone else doing in their build?
2x15' @ Z4 last night. In anticipation of next weeks testing I pushed a little harder to trial higher numbers. I ended up going about 8% over for both sets and I'm starting to contemplate what to push for during testing.
If I am looking at this right, you started with a much better base, so its coming, just slower. I am a novice at all of the data interpretation.
Had a great ride yesterday also. Wanted more Z4 time so did 3x15min @ 1.03, 1.04, 1.05 and finish with additional 20min@0.85. Training Peaks told me that w/o gave me a new 60min best power.
Happy Thanksgiving everyone.
I'll do the VO2max workout tomorrow.
Happy Thanksgiving!
Do you think the previous settings (my powertap app thinking my crank was 172.5, when it is really 175 mm) underestimated my power or overestimated my power? I don't know enough about the physics and how it detects power to say for sure. I was thinking if the pedals "feel" a certain power applied to a 172.5 mm crank, and it is really being applied to 175 mm crank, then I'm really putting out LESS power than it was telling me (because I thought it takes more force to turn a larger radius).
My VO2 work yesterday was most likely my best workout in probably 2 months! The best performance enhancer in the world: sleep.
I was crushing old power numbers in yesterday's VO2 workout (see images or strava link), after adjusting the crank arm length setting. I did get a lot better sleep last week than during the first three weeks of OS (which were made up of pretty poor quality workouts, sadly), so that may be a factor too. I hit really high HR #'s on my VO2 yesterday (for me).
https://www.strava.com/activities/1288033644#kudos
9 of my 28 * 30' 'on' intervals were above 400 watts, and the others were high 300 watt range. My FTP was supposedly 235 and my 5' max was ~300 watts (with the erroneous crank arm length). Granted, I did NOT keep resting watts at 60% of FTP during these intervals. I just kept the pedals turning and tried not to pass out
Regardless, we've got a new FTP test next week & I'm looking forward to it!
Big day for me yesterday:
- 5 mile morning run at TRP (Z2 HR) (making up for yesterday's long run)
- 9 miles of bike commutes (4.5 miles were hard-Z3 HR w/ at least on Z5+ HR spikes; I was running late
) - VO2 work (16*30/~30s; 12*30/30s), indoor spin
- Evening finish: 5k turkey trot challenge run hard (but avg HR was only high Z2, kinda tired at the end of a big day)
Thursday's 30/30 HR, power & cadence graphs:I did read this relevant wiki article, but I think there is at least one typo that makes it less clear. In one place it suggests the "off" (it says "on" portion, but I think it means "off") portion should be at 60% FTP, but at the bottom, it says one alteration is to "up the recovery to 60% of FTP."
http://members.endurancenation.us/Resources/Wiki/tabid/91/topic/3030s/Default.aspx
I'd rather put up max Watts during the "on" and not worry about the "off" watts and my instinct would suggest this is more effective at building power, but it is probably less taxing on the cardio system.
I might post this to the general training thread too, but figured I'd start here.
9/18 232
10/30 240 (Zwift autoincrease)
11/7 245 (Zwift autoincrease)
11/24 254 (FTP test protocol)
My run showed no vDOT improvement but I’ve been doing a run streak and had run 8 miles on Wednesday so I won’t worry about it and keep running with same paces I have been.
Good luck to all with testing next week.
@Larry Peters I don't think crank arm length changes power readings, but it would effect how much power you can put into the pedals. That said, there are so many different power meters on the market, crank arm length could effect some of them.
Had to move things around as it's supposed to rain tomorrow and I work on Sunday. I did Sunday's ride today which went amazingly well after the VO2s (and a ton of food) yesterday. The run to follow was not fun, but I got 5K in and felt good about it. Quick nap and hoping for a quiet night tonight at work so I can get some foam rolling in. I'll do the Saturday run on the way home in the morning.
Looking forward to testing next week!
In practical terms, I've found this means:
- For 30/30s, recovery @ 0.6 ID
- For 30/20s, recovery @ 0.52-0.54 IF
- For 30/15s. recovery @ 0.5
- Also, I've noticed that the IF for the total time , start of the first work interval to the end of the last work interval in any single set (not counting the long 5 min recovery between sets) will be just about 1.0, if these are being done right.
Unless you're training for bike racing, there's little for a triathlete to gain by over-achieving on the VO2 intervals. We're not trying to get ready for sudden bursts of maximum power. Rather, we're trying to maximize our muscles' ability to generate sustained, steady power over long periods. Our VO2 intervals are a good way to open up some space for our FTP to grow, which in turn opens up space for our racing efforts (which are between 0.65 and 0.92, depending on rider w/kg and race distance)To return to your question quoted above, the answer is, "the latter." As with more macro day-to-day, and month-to-month, (and just like your "Duh!" about sleep), "recovery" is really where the action is in training.
5K brick run after. Week 4 has been great with less work stress and more Holiday time/stress.
7 day TSS running total is ~900. Really too high for OS work but I feel fine and my bike focus / run durability plan seems to be on track. CTL came down after IMMT in August as expected but remains a little too high for NOV OS. Basically seems to be maintaining with the current plan.
1) ATL is only relative to your CTL (your fitness level) CTL minus ATL = TSB
2) Not recommended to run your OS with a high CTL as it takes alot of mindshare and may not afford you with the needed mental and physical downtime to put up a long hard IM season
3) The entire strategy behind this OS is to get in and get out with each workout. To safely drive the intensity and prepare your body and mind for the season that comes. Volume is not the idea during this part of your training.
4) My CTL is higher because I am pushing more time in the intensity wkos like today with a 1 X 50' @ .92 vs. a 2 X 12' at .90 and combining Run durability pushing Z3 at the end of most runs and running 7 days a week.
What you guys are doing is spot on. Follow the plan, post your work, share with the team and keep leading.
SS
At this point, I only have real time power display and nothing with 2, 10 or 30 second average power. So it is really hard to get a steady power reading (especially during a short time period). But I"m working on correcting this...
Will Zwift show 2, 10 or 30 second average power? I just downloaded the app for my phone. If not, is there another phone app that can record & display power emitted w/ ANT+ or bluetooth?
I got outside for my long ride today!