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NovOS Week 11 - Bike thread

Sheila LeardSheila Leard
in General Training Discussions
Some crazy energy building across the forums for the Out Season.

We made it thru the Holidays and have officially arrived at our last month. Week 11 is here! Some people might be exiting early. The plan includes swimming if you are racing within 8 weeks of the OS. Basically an April race means get in the water.  B)

Running frequency is increasing according to your level and race goals.  

Since we've been at this for 2 months we have a jump on rhythm and consistency. I know I get very motivated to KMF ... keep moving forward .... when I see others doing the work. 

The flu season is real. Sleep is will help keep us healthy. Do what it takes to get enough sleep.  

..... don't be that Triathlete  :D and have a great training week!






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Comments

  • Shaughn SimmonsShaughn Simmons
     :)

    posted this in the week 10 thread accidentally...

    Happy Wednesday NOV OS'ers!

    Travel/work this week so rented a bike for the hotel room and brought my trainer in my suitcase.

    Forgot my PT pedals so am using zPower (not accurate) and primary metric is HR/RPE.

    Tuesday V02: https://www.strava.com/activities/1348337994

    This morning Z2/Z3 work: https://www.strava.com/activities/1349961025

    Some pics of my hotel rm set up in the first link......not ideal but better than logging a zero.

    Hotel TM has no fan......brutal.

    Keep plugging all!

    SS 
  • Gary LewisGary Lewis
    @Shaughn Simmons Renting a bike to ride on a trainer in the hotel room is borderline obsessive.  You may want to see a doctor about that.  BEASTMODE.
  • Shaughn SimmonsShaughn Simmons
    @Gary Lewis - I can't argue with your point.....

    Keep fighting!

    SS

  • Sheila LeardSheila Leard
    @Shaughn Simmons You show us that it can be done. No excuses. Your comittment is awesome. KMF is perfect!! 

  • Scott ImlayScott Imlay
    I've been on a business trip since last Friday, so I missed a couple bike workouts. I did manage to run every day, so it wasn't a complete loss.

    I did the 30sec-Plus intervals this morning on TrainerRoad and ...WOW. After 30 seconds "max effort" there isn't a whole lot left in my legs for the minute at VO2max. I managed the first three intervals as written and then wasn't able to maintain the power during the VO2max portion of the next two interval. For the last five intervals I modified it on-the-fly to add a brief 10sec rest between the max-effort and VO2max portions. In retrospect, I think it would have been better to scale back the max-effort power a bit. Any thoughts?
  • Al TruscottAl Truscott
    Scott Imlay said:
    ...I did the 30sec-Plus intervals this morning on TrainerRoad and ...WOW. After 30 seconds "max effort" there isn't a whole lot left in my legs for the minute at VO2max. I managed the first three intervals as written and then wasn't able to maintain the power during the VO2max portion of the next two interval. For the last five intervals I modified it on-the-fly to add a brief 10sec rest between the max-effort and VO2max portions. In retrospect, I think it would have been better to scale back the max-effort power a bit. Any thoughts?
    I think in this case, before I added time to recovery, or reduced effort during the work interval, I would consider dropping down a level. IOW, if you are attempting level , try level 1 - shorter VO2 interval following the 30" @ max. Or only go for 40-45", instead of 60". Then the next week, bump it up. Level 1 is still a serious workout, not a cop-out.
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