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NovOS Week 7 - Bike thread

Sheila LeardSheila Leard
in General Training Discussions
Captain here keeping you (and me) going.

 I believe that our participation in the Holidays are only going to grow from here out.

FTP and V02 work require sleep and recovery. No sense in burning all your matches in hard intervals ... not get enough sleep and wake up sick. Next weekend has the run at 85 minutes or no more than 13 miles. In other words don't push it. 

We will do what we can. Stay focused.  As one of the greatest athletes said:

Image result for pictures of staying focused mohammid ali
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Comments

  • Gary LewisGary Lewis
    I did my first Saturday trainer ride, as past weekends have been too busy.  That with the other accumulated fatigue kicked my butt.  I am giving up on trying to maintain the run streak.  I need the cycling more than the running right now along with some rest.  Ran for 80 minutes in Sunday.  Lets see how this week shakes out.
  • Shaughn SimmonsShaughn Simmons
    @Gary Lewis - its all about balance.  Nice job prioritizing vs. running yourself into a black hole!

    Old school 3 X 12's this morning with running fatigue on the legs: https://www.strava.com/activities/1311391540

    Day by day guys.

    SS
  • Shaughn SimmonsShaughn Simmons
    Wednesday Hurt Locker ride on Zwift - survived: https://www.strava.com/activities/1312554859

    Feels like the NOV OS is thinning out in terms of updates coming in.

    Time to regroup and move forward!

    SS
  • Sheila LeardSheila Leard
    @Shaughn Simmons  Thanks for posting and keeping the MoJo going.  My week is all messed up with obligations and my sick canine best friend. Getting it done -  just out of order. Making each day count! 

  • Scott ImlayScott Imlay
    I'm back from my cold and feeling reasonably strong. I did the Tuesday threshold intervals at 97% FTP for the first 15 minutes and 96% for the second. Also, my running is slowly coming back after a mild case of patellar tendonitis. I'm starting to feel like a triathlete again!

    @Sheila Leard, I'm sorry to hear about your sick dog. I have a border collie that will soon be 15 y/o, and she's dealing with hip weakness and arthritis. It's hard to see you best friend in pain! 
  • Sheila LeardSheila Leard
    @scottimlay glad to hear you are back n the game ..... KMF !!

    My loyal Springer Spaniel is 15 and has the same issues. We're going to start a pain med to see if I can help her stay mobile.  
  • Scott ImlayScott Imlay
    Four hours after my previous post I fell while running in the dark and dislocated a finger. It could have been much worse - you can still do the OS workouts with a splint on your finger. The worst part was that they had to cut off my wedding ring (first time I've had it off in 36 years).

    Not much choice but to run at night this time of year. Any recommendations on lights for running in the dark?
  • Shaughn SimmonsShaughn Simmons
    edited December 16, 2017 1:04AM
    @Scott Imlay - ouch!  I have fallen many times running in the dark.  I know how that hurts bro!  What I do now, which may not be an option for you, is run over my lunch hour, get some sunshine, get a nice break in the day and, if needed use a TM (which I do sparingly).

    When I have these falls I usually end up tearing the skin off of my hand and/or leg(s).  First thing that happens is I immediately jump up to see who is around that just saw me make an a$$ of myself, once my ego has survived, I then take an inventory of my bodily issues, followed by pulling up my big boy pants and moving forward.

    Be careful and get well soon!
  • Rory GuminaRory Gumina
    New FTP from Tue. zwift race!  Today will be day 74 of run streak and body continues to respond well.
    Thx for the nudges @Shaughn Simmons and @Sheila Leard! ... my social media bandwidth has gotten consumed with RDP and ABP/Zwift groupme's ... but will try to post more here as well.

  • Sheila LeardSheila Leard
    New FTP today! I finally got my ducks in a row to do a valid test. FTP of 165 puts me at 2.9w/kg. That puts me into the C category on Zwift. 

    I have a question. TP says my IF was .92 Is that right? Would that mean I had more in the tank? 

    @scottimlay - sorry about your wedding ring. I don't like running in the dark. I've done it with a head lamp and a lamp around my waist. I never felt safe. It affected my stride and  psyche. If you do get a lamp it should be at least 90 lumins.


    @Rory Gumina  Good job on a new FTP. Yay!!


  • Gary LewisGary Lewis
    @Rory Gumina & @Sheila Leard Nice work.  Its always a great boost when your FTP goes up.

    @Scott Imlay sounds painful.  I run mostly in the dark too at 4:30AM, but I have some street lights that give me enough ambient light.  Fell once at Ragnar Trail in the dark and smashed my knee.  It took months to heal.

    My bike this morning was tough.  I felt like Pavlov's dog going through shock therapy.  Ding pedal real hard, Ding take a break.  Got the work done at the correct intensities, but my body was just doing it without any mental focus from me.

    @Shaughn Simmons it seems you found your leg.  :smiley:
  • Scott ImlayScott Imlay
    Thanks for the kind words and suggestions for running in the dark. I would much prefer to run when it is light out but, with my work schedule, that isn't always possible.

    @Sheila Leard, congratulations on the shiny new FTP! Concerning your IF question, IF is defined as normalized power divided by FTP so the 0.92 value is probably for your entire ride including warm-up and cool-down. It isn't an indication that you could have gone harder during the 20 minute interval.  
  • Al TruscottAl Truscott
    @Sheila LeardScott's right, IF is for the whole wko, and anyway, it's a chicken/egg tautology...your new FTP wont be used to calculate the IF until you change it in the settings some where. Also, see my comments in the Sat Zwift thread on temporarily changing your FTP in Zwift to keep up with faster riders in the group..."weight doping". Frowned on when racing, but perfectly fine when riding with others. You'll work just as hard as you have been, but you wont get dropped after 30-40 minutes by those with FTPs higher than yours.
  • Al TruscottAl Truscott
    Scott Imlay said:
    Not much choice but to run at night this time of year. Any recommendations on lights for running in the dark?
    I agree with @Shaughn Simmons I used to run @ lunch back when I worked, 3-4 miles, kept me wider awake early afternoons. Had to plan for how I ate mid day. I had my own office with solid walls, that made it easier. If there is a school track near you or on your commute route, that is a safer option for running in the dark. Or a multi-use recreational path. LED headlamps are quite powerful now...Black Diamond is one good brand. And reflective vest, etc of course mandatory if cars are anywhere nearby. The good news...starting today, it starts getting lighter later here in Pac NW.
  • Rory GuminaRory Gumina
    Thanks for the encouraging comments @Gary Lewis and @Sheila Leard!  And ... I was able to bump FTP again on today's computrainer ride with my local hammerheads! ... and HR as well ... I'm thinking this OS Bike focus plan is working?



  • Shaughn SimmonsShaughn Simmons
    @Rory Gumina - Congratulations on the FTP bump!  Welcome to more fun and new zones!

    Zwift Sweet Spot work for me this morning: https://www.strava.com/activities/1316052576

    Lost the 30 min warm up on Zwift due to technical issues.  Got to cool down with many EN peeps out there on the course....fun.

    Looking to run longish tomorrow.

    SS
  • Shaughn SimmonsShaughn Simmons
    @Sheila Leard nice work on the FTP test!  The work is working!  You guys keep posting.....it helps us all in many ways, motivational, let's others know we are all human with busy schedules, gives others the chance to ask questions and learn....

    SS

  • Sheila LeardSheila Leard
    @Shaughn Simmons  i think I'm having a breakthrough week. I love these weeks because it's motivating to train and keep working until the next plateau happens as my body absorbs the work.

    #KMF rules!!
     
  • Mark ThomaMark Thoma
    Super ride this AM.  Really making an effort at pacing well, although with short steep climbs and rollers its a challenge.  I tend to get enthusiastic and push it.

    https://www.strava.com/activities/1317738498
  • Shaughn SimmonsShaughn Simmons
    edited December 17, 2017 9:33PM
    @Mark Thoma - nice work out there today.  1.10 V.I. (Weight avg Power/ Avg power) is not too bad on those elevation changes. What was the goal of this workout?  ABP, Z3 work?  If the goal is to practice riding steady at Z3, try to beat the 1.1 next time with a lower V.I. like 1.06 or 1.05.  This will mean less power spikes on the climbs and less coasting/more steady power on the downhills....Over a HIM/IM bike, a lower the V.I. means more efficient use of your power and faster splits for a given level of work/power output......More efficiency, less TSS means more in the tank for the run leg....

    What is your FTP?  What was your total IF for this ride?  Very nice push on the back half showing HR rising on the last climb.  Great job posting!!

    SS
  • Mark ThomaMark Thoma
    Thanks @Shaughn Simmons.

    Goal was the prescribed OS workout. Something like “Z2 but max time in Z3”.  VI is def an issue w the climbs and rollers and I’m working on being smoother over them bs hammering.  The “work” portion of the ride (aka once I got out of town till when I got back into town) was just under 2hrs. VI was 1.08 for that segment and IF of 0.84.  My FTP is 265 (2.8 W/kg) and the work segment had an NP of 223, just north of my Z3. 
  • Shaughn SimmonsShaughn Simmons
    @Mark Thoma - .84 for a 2 hour Sunday ABP ride is High Quality work!  You just showed the rest of the Nov OS textbook ABP'ing it.....  Keep leading!
  • Sheila LeardSheila Leard
    @markthoma Nice bike ride! Good job staying compliant to the OS plan.

    I've driven on those roads - weren't you nervous about cars? It's a beautiful part of he Bay Area.
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