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NovOS Week 5 - Bike thread

Sheila LeardSheila Leard
edited November 27, 2017 3:44AM in General Training Discussions
Captain here :)

 It's that time in the OS when we get to test!! Week 5 is here!. If testing gives you anxiety then call it an assessment. We're lucky that we get to test after Thanksgiving and the next test is after New Years. Way to keep us honest. 

Tell Coach P how you really feel about testing.
On your Training Plan page to the right is a video by Coach P that is worth a quick look. 
Weekly Training Resources. 
Video: Bike and run test

Enter your data here:
http://members.endurancenation.us/TrainingPlan/ENCalculators.aspx#calc

After the tests set a GOAL and get to work. We have each other for motivation and showing up. No shaming just Team Love.  <3

Image result for pictures of goals
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Comments

  • Bill McKinneyBill McKinney
    Really didn't feel like testing this morning, so I got on the bike planning to do just a 2x15'  workout.  Got through the warmup and decided to give it a go.  I've been using 200 as my FT, and I've not been super consistent in hitting all the wokouts, so was just aiming for that as more of a validation.  Did the 5' @ 247, did the first 10' of the test at ~214, faded a bit in the end to finish the full 20' @ 210 x 95% = 200, so I guess I'm good at that through the new year.  Have fun everyone!
  • Al TruscottAl Truscott
    My OS for OFs hack had me with an FTP session yesterday, so I tried a Zwift workout. Something like Week 6 Day 2 of their Ftp Builder. Having done OS since 2010, it's fun to try something new. I've had to fiddle my FTP in Zwift/kickr/road bike combo to get the effort level right. So far i'm @ 228/3.45 w/kg, which may still be a bit too low, correlating to HR. I did make for a hard brick and an extra 30 minutes of sleep this AM, though, so I'm getting close.
  • Mark ThomaMark Thoma
    Just finished the bike test.  Ouch that hurt but I loved the numbers.  Last test was outdoors, today was technically outdoors too (I was on the deck) but done on a trainer.  Dropping the numerator by 6.6 since my last test really helped the w/kg!
    FTP 251->265 (2.61->2.97 w/kg)
    5' 318->336

    Run test is scheduled for tomorrow but depending on how I feel in the AM I may push it until later in the week.

  • Gary LewisGary Lewis
    Did my test this morning on TrainerRoad.  I had a good test with my highest FTP ever.

    FTP 195 which is 2.51 W/kg - Long way from where I want to be, but on the right path.

    I'm not doing the run test tomorrow since I just "tested" at the IMAZ 5K and had a PR.  So tomorrow I will just do the regular run.  I did a 30' runt tonight instead of the brick, as I had to get to work this morning.

    This is my OS to make some gains.  So far, so good.
  • Scott ImlayScott Imlay
    Yesterday I did my first FTP test in 6 months and it dropped from 194W to 189W. It was not ideal conditions (my daughter is in the hospital and work is going crazy, so I'm sleep deprived and feeling a lot of stress) but that's my life right now and I don't see a better time for testing any time soon. It's a little disappointing to go backwards, but I'll stay consistent and hopefully see a big jump in FTP at the next test.

    For training I'm sticking with an FTP of 194W. For the most part I've been able to hit the power on the threshold intervals, so it seems silly to lower my workout power.
  • Shaughn SimmonsShaughn Simmons
    edited November 29, 2017 8:30PM
    Hi peeps!

    Last week I posted my FTP test that resulted from a Zwift race and a 1 X 60' @ 289 NP or 3.66 w/kg.

    This week, in honor of all you testing and getting it done I decided to do a 2 X 21' (4') @ 1.03 and 1.00.

    https://www.strava.com/activities/1295368915

    Congrats to all getting it done and setting the baseline!

    SS
  • Sheila LeardSheila Leard
    @scottimlay

    With everything going on and you still did an FTP test is remarkable. I'm a believer in measuring HRV -  Heart Rate Variability in times like this. Don't get sick.
  • Jason VeithJason Veith
    Good morning everyone!!  Since the NovOS'ers are the "guinea pigs" of the OS Bike Workouts in Zwift, I wanted to check with you to make sure there wasn't any major issues with them??

    Anything that I completely got wrong??

    - Jason
  • Rory GuminaRory Gumina
    Bike Wko's are working fine for me so far @jason veith ... nice job!

    For the Run Wko's however, am not getting Zwift to show a Custom Workouts selection button, so I can't use the OS Run wko's ... is that just me? ... or Zwift not yet enabled that feature?
  • Jason VeithJason Veith
    I've only created the bike workouts in Zwift.  So you should only see the Tue/Thur/Weekend rides.  I never even thought about creating the run workouts in Zwift!  Hmm....  I may need to take a look at that.  I didn't realize that may people "run" in Zwift!
  • Jason VeithJason Veith
    @Rory Gumina

    I just re-read your post.  I bet you are thinking that the "Run Focused" workouts were actually Run Workouts.  These are actually the Bike workouts for the "Run Focused" OutSeason plan.
  • Rory GuminaRory Gumina
    Yup I was confuzzed ... makes sense now ... thx @Jason Veith!
    1. Having the Bike wko files for Zwift remains AWESOME
    ... and 2. I'd be happy to test any Run wko's if you create them
  • Scott ImlayScott Imlay
    @Sheila Leard

    How do you measure HRV?

    Thanks!
  • Tim SullivanTim Sullivan
    @Scott Imlay - I use the Iphone app from https://elitehrv.com/ to measure my HRV. I keep track of it, but still not certain of how good an indicator it is.  That said, my HRV does goes down sometimes.  It now has an add on that you pay for (the main app is free) that lets you sync the value to Training Peaks and maybe some other platforms.

    As a side note, relating to CTL, there are bunch of posts by Joe Friel on his blog discussing this topic.  I learn a lot from the site and he provides links to other sites to find science papers on topic of interest to an endurance athlete.  I was looking through the blog today and I liked this 

    "On the other hand, if you aren't tired after two or three weeks of training in the base or build periods then you aren't training hard enough. The risk is much too low to realize a reward. In other words, your training is too easy. Fitness and fatigue trend the same direction. If your  fatigue is increasing then you are becoming more fit. If fatigue is never produced then neither is fitness. You must frequently become moderately tired if you are to become fitter. So fatigue is a good thing, not something to be totally avoided. The only issue at hand here is how long the fatigue lasts."

    Joe Friels blog can be found at 

    http://joefriel.typepad.com/blog/

  • Mark ThomaMark Thoma
    @Scott Imlay - I use https://www.hrv4training.com.  It uses your phone light and camera to measure HRV.  You also fill out a questionnaire to go with your measurement and it combines the subjective and objective data.  However when it tells you to take it easy its up to you to listen to it.  You can also see how you compare to others your age and gender etc.  It uploads to TrainingPeaks and gets your workout info from Strava.  They also have a blog to talk about the science behind it.
  • Shaughn SimmonsShaughn Simmons
    Bike #2 this week at Tempo pace: https://www.strava.com/activities/1296641393

    Some flavor of V02 planned for tomorrow.

    @Tim Sullivan - I find Joe Friel's guidance very helpful and sound.  This being my 9th OS, I have enough perspective to be able to use a combination of how I feel each day and the mathematical representations of TSB to modify or push the envelope as needed given my current fitness level, goals, etc.  Definitely not a one size fits all process.  When in doubt, rest is almost always the wise choice.

    SS
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