NovOS Week 9 - Bike Thread

Sheila Leard

Hi OS Peeps. We are already into week 9. There was some amazing posts in week 8's thread. We are learning from each other.

This is the last week of training in 2017. We can show ourselves that a routine can still be done amidst vacations and Holidays.
Coach P has said that Zwift races can replace the Zone 4 and V02 intervals. The goal is to just try and move FTP higher each week by working hard. 

Need to believe in your force. Charge ahead Team. 

Shaughn Simmons

Nice one @Sheila Leard !
  

Tuesday morning Zwift race for me 1X44' @ .95....    https://www.strava.com/activities/1327819252

I hope all had a great Christmas!

SS

Mark Thoma

Sunday's ride was great.  I did essentially the same route as before but kept in mind what @Shaughn Simmons said about pacing and keeping VI lower.  Here's the file https://www.strava.com/activities/1326261304
Work interval was 1:45
NP 231 (top of Z3 is 225)
IF 0.87
VI 1.06

Thresholds today were tons of fun as usual.  Stayed a bit above FTP.  Feel like its about time to test again!

Shaughn Simmons

@mark Thoma -  2.1 w/kg on a 1.06 VI for >2hours is just great riding! 

Sheila Leard

@markthoma - That route is so beautiful. Awesome that you can ride out there towards Pt Reyes. Not too many places to bail out or get water. Great work.

Shaughn Simmons

Wednesday ABP ride over lunch: https://www.strava.com/activities/1329443017

Felt like a completely different ride given I ran longish up front .........was a slog..

SS

Gary Lewis

This week has been a little goofy for me.  Life (which is great) has been getting in the way of training.  Managed to grunt out the Tuesday and Thursday bike training.  I'm not sure how the rest of the week will pan out. 

My eating has been off plan too.  I need to get over the holidays and family food fests.  Hope everyone else has managed to stay on track.

KEEP PUSHING, nine weeks down.

Shaughn Simmons

@Gary Lewis nice work getting in the Tues/Thursday work!

Thursday V02 work for me today: https://www.strava.com/activities/1330871110

SS

Mark Thoma

@Gary Lewis hang in there the holiday is almost over!
@Sheila Leard I love it out there, but you are definitely alone. Even this time of year there are still a fair amount of cyclists. Can’t wait to head out further towards Marshall and Tomales. 
@Shaughn Simmons strong work!

VO2s were a no go this AM. Massage and run yesterday left my legs really heavy (ok, maaaaybe all the wine with the early bday dinner contributed). Gonna give it a go tomorrow or perhaps just an easy spin. 

Despite the holiday gluttony, I seem to have broken through my weight loss plateau in the last week!  

Sheila Leard

Coach P has me doing a hybrid NOV OS and RDP. Along with teaching subbing spin classes for sick instructors I'm all off. Getting the work done ... just out of sequence.  

@Shaughn Simmons  I bet you're sleeping really good! Great work!
@Gary Lewis The balance of Holiday celebrations and training is hard. No doubt about it. A routine is around the corner. 
@markthoma I'm assuming you ride out there with a big strobe light on your bike! Beautiful country.

Shaughn Simmons

@Sheila Leard - thx, I am dancing on the fine line between training/over training...

163 TSS Zwift ride today: https://www.strava.com/activities/1333075172

80 TSS run at 26 degree windhcill: https://www.strava.com/activities/1333773704

Can't wait for bed!

SS

Al Truscott

@Shaughn Simmons Stay vigilant, the OS is supposed to build you up, not break you down.

Shaughn Simmons

@Al Truscott thank you ........injury free and not sick.  FTP intact.  Sometimes you have to push the envelope and sometimes you have to stand down, step back and just learn from others... day by day....

SS

Rory Gumina

Ramping back up after being sick wk 8 ... in-between holiday celebrations and house-guests managed two solid wk 9 OS workouts on zwift with my new FTP zones from wk 7 ... Happy New Year TeamEN OS mates!