January OutSeason -- Welcome Message From Your Captains
It's almost time for the January OutSeason! The official start date is Monday, January 8. @Scott Dinhofer is our bike captain, and I'm your run captain. We have a great squad for the JanOS; thanks to everyone who introduced themselves and listed their goals. If you're still out there lurking, please take a moment to introduce yourself!
A few do-to's before getting started:
A few do-to's before getting started:
- Have you decided whether you're doing the run-focused or bike-focused OS? There's guidance in 2018 OutSeason overview page (http://bit.ly/2zAjuS8)
- Please enter your information in the OS tracker sheet (aka the heads/tails sheet): https://docs.google.com/spreadsheets/d/16O0v9VK7CK7xHALKXS9pA1nClCDBVZ1ocXO7Okb46r0/edit#gid=0
- Do you know what your FTP is? If not there's still time to test before Monday. Remember that the new OS plans don't call for run and bike tests until Week 5 (other tests are in Week 10 and Week 14)
- There's additional OS info here: http://members.endurancenation.us/TrainingPlan/TrainingPlanCentralPage.aspx#outseason
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Comments
It looks like Coach P has put together a great plan for us this year. Can't wait to get this party started.
Just getting back to some serious training since having two kids. I get up every morning to do SOMETHING before the kids get back up, but haven't ridden since my last race summer 2017 (Olympic). I'm definitely excited but I looked forward to the first week - 150 minute bike (bike focus) on the first Saturday?!?!??? Reallly?? Not sure I can pull that off logistically with the family (I have to work out before the house wakes up) OR with the seat time
And yeah, that 150' on Saturday can seem daunting if you're not used to it. Target a lower number for this week -- maybe 90' max
@Leslie Sedlak To put Fun Facts in your "sig line", click on that little gears in the upper right of any forum page, then choose Edit Profile, then Signature Settings. As to the Long Rides on the weekend - IMO, don't sweat it. Just do what you can, as much Z3 time as you have available. You have plenty of time after the OS to put your Far on your Fast, remember? Also, I'd suggest doing the bike focus OS. The amount of running will be the same, but you won't be expected to have two days of hard running, just 5-6 days of steady running. Probably better for you @ this point. And you'll be doing a little more hard cycling, which is good if you can't do 2.5 hours on the weekend.
@Al Truscott = as always, wise counsel. Looks like I'll see you at Miami man this year!
Time to get back into training after a very long layoff after this year's Miami Man back on 12 November!
I decided to go bike focused even if technically I should go run because I dont know how to ride a bike and without a good bike you cant have a good run!
Lets do this
we'll address things like FTP SWAG (Some Wild Arse Guess) in the bike forum, and many other great topics as they come up.
I am most looking forward to sharing the pain and accomplishment with everyone in both threads.
Ride on!
And put them in the Documents/Zwift/Workouts folder on your computer...?
Then Opened Zwift *from your computer* (won't work if you open Zwift via mobile device or Apple TV!)?
They should appear in this screen, after clicking on "SELECT WORKOUT" in the START dialog box which appears after you have selected all your devices. The Custom Workouts option will be at the top of the list, you may have to scroll up to see it:
I'm Run Focus since my run needs triage after building back from ACL revision 2 years ago. Doing much better now after stem cell therapy a year ago.
Can't wait to throw it down with this badass crew!
I gave up a month ago trying to find the EN Zwift WO. Therefore, I just do a Zwift WO. Where is the link?
http://members.endurancenation.us/Resources/Wiki/tabid/91/Default.aspx?topic=Zwift+-+Getting+Started
The EN Zwift WKOs are on the AppBox folder here:
https://app.box.com/s/pgme43yqtyy11w2bvzdrbst4oak9a59s
The files are zipped, so first download them to your computer then unzip them.
@Brenda Ross How do unzip the files?
I open Zwift on my computer. Then what?
After I unzip them I get an error message when I try open them. It's ok - I'll figure it out. Just frustrated.
I don't consider myself "technological adept" (or whatever the opposite of "challenged" is), just someone who's willing to fumble around and make mistakes, until I stumble upon the correct path. Case-in-point: I am currently being frustrated by trying to build a chart in WKO+, which like most sophisticated computer programs has done little to nothing to try and bridge the gap between the people who created it and understand how it works, and the fools like us who have zero programming background and just want their problem solved. Once I figure it out, then I'll be able to share some learnings I'm developing on the practical use of Stryd in training plans. Another place where there is little practical advice.
Like @Francis Picard, I'm more bike focused (Zwift) although I'm running very consistently (albeit it at short, easy distances). As the weeks pass I will add some distance and intensity as I have a half marathon on the calendar for March 31st.
I will also be using the Vasa for strength & swim focus a couple of times a week and one of my OS goals is making it to my local Masters group once a week beginning around week 4.
My race schedule for 2018 is still up in the air mostly due to the timing of my son's swim meets but I've got a couple of hotels reserved in the event the stars and moon align for me. I'm positive I will be running two half marathon's in the Spring as well as riding a century [http://www.horseyhundred.com/] in May as they are local events.
I truly appreciate the effort of our Captains @Paul Curtin" & @Scott Dinhofer and am looking forward to sharing in the progress of the group!!
I tried to download the Zwift EN workouts on three different occasions and had no luck so I gave up. Last night I wrote my work out in Zwift(very easy) and then this morning I went to open it and all the EN workouts finally showed up. There was a Zwift update and maybe that triggered it?
2017 Sept. IMChoo was the last swim,bike,run for me. I have been working on body comp, weights three days a week and slow twitch muscles twice a week. Moving forward to Jan OS Bike Focus, the plan is three days a week with weights in addition to OS. Now I need to explore using Zwift! Going to be an exciting year!