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NovOS Week 8 - Bike thread

Sheila LeardSheila Leard
edited December 18, 2017 6:16PM in General Training Discussions
We did it ... half way on the November OS plan.

These next two weeks will really test time management. We can use each other to stay motivated and organized. Use good judgement when moving workouts around to get it done. Not all of us live in winter conditions and can ride outside.

If you are on Zwift let us know. 

Most of all don't fret over a missed session. Don't get behind on sleep and get sick.

And remember .... the season is NEVER over. 

Image result for pictures of cycling in the snow riding a bike
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Comments

  • Mark ThomaMark Thoma
    Great pic!
    @shelia leard. West Marin (and west Sonoma) are so beautiful and why I have stayed despite it being so expensive.  
    Once you get beyond town and into farmland it’s not that bad. Cars and cyclists coexist pretty well w the occasional exception
  • Larry PetersLarry Peters
    The last 9 days have been the best and most consistent of my entire OS!! :):):)

     I've finally (hopefully) got a good balance of level 1, 2 or 3, and getting enough sleep (i.e., I think I need to be doing more level 1/2 workouts and less level 3 workouts if I want to sustain the training across the whole week). Having submitted my rank and tenure application on Friday 12/8 also took a big load of stress off. Now, once final fall semester grades are submitted (hopefully by Saturday 12/23), then I'll hopefully be in family time + training heaven for a couple weeks. :)

    I even played around on zwift for a few minutes Saturday. I'm still optimizing things, but hope to start doing zwift races regularly on Tuesdays (at least as long as I'm in bike-focus OS).
  • Shaughn SimmonsShaughn Simmons
    Tuesday FTP work up on the Zwift mountain tops: https://www.strava.com/activities/1319554438

    Smart adjustments @Larry Peters

    Can you all feel the holidays?

    SS
  • Larry PetersLarry Peters
    Thanks @Shaughn Simmons !
  • Shaughn SimmonsShaughn Simmons
    Wednesday FTP test during a 10 mile Zwift race: https://www.strava.com/activities/1320719973

    That hurt....

    FTP went from 289 to 314 based on a 330 20' power....unexpected.   4.0 w/kg.....

    Workouts just became more difficult but progress is being made while Run Durability continues....

    SS
  • Sheila LeardSheila Leard
    @Larry Peters  Those break-through weeks are so motivating! 

    @Shaughn Simmons  you continue to inspire! 

    @markthoma I live in Northern Cal and feel it to be too chilly to be riding outside. If it's 50 degrees that means 40 on the bike. My thermoregulation has changed  :blush:
  • Larry PetersLarry Peters
    Agreed @Sheila Leard !

    Wow @Shaughn Simmons , that is a huge FTP jump! Nice work!

  • Shaughn SimmonsShaughn Simmons
    @Sheila Leard @Larry Peters  - Thankyou  #workworks!


  • Sheila LeardSheila Leard
    @Larry Peters
     ... thanks for the info on AltRed. Still watching for the studies coming out of UC Davis on betalains.
  • Al TruscottAl Truscott
    Shaughn Simmons said:
    Wednesday FTP test during a 10 mile Zwift race...
    FTP went from 289 to 314 based on a 330 20' power....unexpected.   4.0 w/kg.....
    WOWZA!
  • Mark ThomaMark Thoma
    @Shaughn Simmons That is awesome!  4.0w/kg is a great engine to work with

    @Sheila Leard  Haha!  I grew up in way colder climates but my 25 years in NorCal have weekened my cold weather tolerance.  I have gotten better at wearing more layers after getting caught out a few times.  But still, the temperature drop in some microclimates catches me off guard.  You are up in the foothills?  I think your winters are colder and summers are hotter than down by the coast


  • Rory GuminaRory Gumina
    First, nice job @Shaughn Simmons and @Larry Peters !!! 

    After a GREAT wk last week, I've been out of commission since Sun. with nasty cold   :(

    ... but am starting to feel better and hope to be back at it at least by Sat. for Holiday Swim Relays ... and spending time with Family for Christmas celebrations  ...  #kmf
  • Larry PetersLarry Peters
    Thanks @Rory Gumina !

    Sorry to hear about the cold! I hope you recover full soon! 
  • Gary LewisGary Lewis
    @SS you are a beast.  Now we know why you can't own a smart trainer.  :smile:

    I'm going to try the holiday run challenge.  I may need to find a team to freelance on.

    I did one ride on Strava on Tuesday before riding on TrainerRoad.  Two hard trainer rides and my legs are smoked.  

    @Rory Gumina be careful with the training when you're sick.  It's a drain on your body that may extend itself.
  • Shaughn SimmonsShaughn Simmons
    @Rory Gumina - get well, and make some memories!
    @Gary Lewis - sounds like you are doing the OS trainer rides right!  Nice work!  See on in the holiday run challenge!
    @Al Truscott - nice job racing yesterday!
    @Larry Peters - how is the Zwifting coming along?  Looking for you out there!
    @Mark thoma - how did the V02 session go this week?

    A jump in FTP like the one I just realized is quite awakening where old Z4 is now the new Z3, etc...  moved back to the V02 30/30s this morning in a Zwift workout: https://www.strava.com/activities/1323051135

    Sweet spot work should be really interesting......keep fighting/leading all!!

    SS

  • Mark ThomaMark Thoma
    @Shaughn Simmons The week went well.  Thresholds were hard, but they are supposed to be.  Hit the FTPs at an IF of 1.24 - 1.41.  It was interesting to look at it graphically as you can clearly see the rest periods getting lower after each work interval.  What I'm finding the best these days are that the runs are easier that I would have guessed - even after riding.  Here is the smoothed MS from Thursday were you can see me sloping away.




  • Larry PetersLarry Peters
    @Shaughn Simmons , Ha, thanks! I appreciate it! I hope to see you out there soon, but it will be at least a week or two. I haven't had much admin time this week (final exam week). I don't think I can currently set the crank arm length correctly in Zwift & it seemed to underestimate my power the first time I tried it. So my competitive side didn't really want to go out there and be riding at even less power than I think I am. Plus, it is harder to hit my "zones" when they are based on the numbers I got before using the powertap app, and the zwift numbers were different. I'm getting a new Garmin Sunday. Right now I have to collect/display the power data on the powertap phone app & it is a bit limited. Once I get the garmin set up, I hope I can find a way to use zwift with the correct crank arm length.
  • Larry PetersLarry Peters
    @Mark thoma , I love looking at those graphs too! and the interval charts! Nice strong finish on that last interval! I had a solid 60/60 session yesterday. I'm still sticking with level 1 mostly right now, with some level 3 running, and some extra stuff here and there. And I've been feeling consistently strong for the workouts "like my old self" :). I was a little sleep deprived for yesterday's 60/60s, so I was thrilled I performed so well. Watts were strong for me. This was based on an FTP that I've never ridden, but is extrapolated from a VO2 5 min test I did last testing week at ~328 W. I hit the wall that workout & didn't complete the FTP test.

    Yes, @Mark Thoma, keeping the watts in check during the rest intervals is tough even when I'm taking relatively long rests. But I've been focused on trying to keep the Watts ~60% of FTP during the rests (after the helpful advice I got from @Al Truscott a few weeks ago) and managed to do it yesterday.

  • Mark ThomaMark Thoma
    Nice work @Larry Peters. The VO2 graphs are fun to look at as you can you see all the different metrics at play: power, cadence, and HR.  How long and how to manage rest intervals is a well debated topic. The only one I remember off the top of my head is that active recovery is better than total rest allowing you to go stronger and longer.  I’ll have to dig through my archives over the holiday and see what I can find 
  • Larry PetersLarry Peters
    Thanks @Mark Thoma ! Yes, please let me know if you find any interesting info!
  • Shaughn SimmonsShaughn Simmons
    Happy Christmas Eve peeps!  Loving the graphs and commentary of the work being posted!

    A little bit of a nightmare this morning on the bike.  Picked a level "A" wko with a new FTP and got stretched a bit....175 TSS load with that new FTP as a baseline within a 2 hour 40 minute ride where the first two hours where somewhat brutal...  https://www.strava.com/activities/1325835362

    Ready for pumpkin pie recovery fuel now........

    SS
  • Gary LewisGary Lewis
    edited December 24, 2017 6:06PM
    @Shaughn Simmons did you have to bring up pie? :wink:

    Merry Christmas everyone.  It's been a good week of training for me.  Keep up the TSS next week too.  Maybe Santa will bring us some power gains.
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