NovOs Week 13 - bike thread

Sheila Leard

Hey all early OS participants - we have two more weeks and many of us have already transitioned into other plans. I am repeating the last 5 weeks of the OS and adding some swimming before heading into 70.3 training and then IM. It's a good idea to hook up with a group in the forums. Years ago I remember Coach Rich saying that you get out of EN what you put in. I'm constantly in awe of the collective wealth of knowledge this Team has. Ask questions, be candid, share training victories and check in often. 

Unless you have an early IM the work we are doing right now is to  prepare us to do the specific triathlon training when its time. Continue on doing body work, get strong, work on FTP, stay injury free and creating good nutrition habits will pay off.

So ... where is everyone with the last two weeks of the November OS? 
 

Gary Lewis

The last two weeks were not strong weeks for me.  I had some back issues which have subsided and its time to get back to work.  Yesterday, I did a 60/30 bike WO just to get in some hard work.  Used it to test out my new bike and new Pioneer power setup against the trainer.  Pioneer is 10 watts lower- Oh well.

Its time to get working again for me.  Keep it up everyone and finish strong.

@Sheila Leard what 70.3 are you racing?

@Shaughn Simmons  I saw in the run tracker this morning that you have literally run away from me.  I was close for a long time, but now your consistency has put you at double the miles.  Great Work.

Shaughn Simmons

@Gary Lewis hope the back issues is healing.  Rest is the best medicine for it bro.  Nice work on the V02 sets!

Some Sunday ABP work with the Zwift Bambino Fondo group: https://www.strava.com/activities/1368416586

Sunday Brick run: https://www.strava.com/activities/1368628009  closed out 40.1 miles for the week.

SS

Shaughn Simmons

How are the NOV OS peeps rolling this week?  Sounds a little quiet in here!  Where is everyone transition to from this OS?  What are your key races for first half of 2018?

Tuesday Zwift race for FTP work: https://www.strava.com/activities/1371624193

Brick run: https://www.strava.com/activities/1371792727

This morning V02 interval work: https://www.strava.com/activities/1372862804

Rough early morning but did make it through...barely.

Sheila Leard

@Shaughn Simmons thanks for keeping us rolling.

 I am repeating the last 5 weeks of the OS as I roll into Half IM training. I did another ride on Zwift with  Jordan Rapp for TRI peeps. It was fun. It's not exact FTP work -  but enough work that it doesn't destroy my 5:30 am Spin class that I teach. I'm replacing V02 bike sessions with longer runs and a mild Zwift if my legs feel ok.  

If I do too much intensity it shows up with restless sleep. I'm watching my CTL slowly ramp up. Finally!

@Gary Lewis  My first races are Oceanside 70.3 April 7 (B) and IMBoulder June 10 (A).

@markthoma are you still riding towards the Coast? 

John Wolfe

This is my first full OS - joined about a year ago and only had time for the last half of the OS.  I'm curious to know how everyone feels at the finish of a full OS.  I've had about 10 years of tri training - usually following a Friel program - but that usually means very little organized WKOs until 24 weeks out from A race.  Before this OS, I did the run durability and felt strong at the end.

So now in Week 13 of bike focused OS - trying to do as many Level 3 wko's as I can and the CTL is increasing nicely (highest it's ever been this early in the season).  But boy are the legs feeling the fatigue, esp. on the longer runs.  I can complete them, usually at the prescribde pace, but I don't want to put myself in an overtrained state before the HIM program begins in a few weeks.  Have had friends trash a season trying to push thru overtraining.

Do you guys feels as strong as a bull at the end of these 14 weeks, beat up and in need of some recovery time, or somewhere in-between?

My A race is Wisconsin 70.3 in early June and I'll do another HIM in August...

Shaughn Simmons

John, I usually insert a transition week or two in between the OS and the next plan to allow my legs and mind time to absorb what I just accomplished.  Your TSR (training season roadmap) should have that in place.  Another option is to spend a one week swim camp in between allowing your legs some recovery from running/biking while taking a crash course in swimming coming out of the OS period.

Nice work by the way!

Shaughn Simmons

@Sheila Leard a slow CTL ramp sounds like you're a veteran!

John Wolfe

@Shaughn Simmons thanks for the feedback.   I'll plan a little downtime upon completion of OS.   I do hope to continue with a bike focused transition to the HIM plan as it's my obvious limiter.  I just wasn't sure how much fatigue to expect at this point.   So far, no injuries, but at 46 I know the risk is there.  

Sheila Leard

@johnwolfe I have days when my legs are really fatigued. So I focus on turn over and keeping SPM up and pretend I just rode 112 miles. As long as we can distinguish between fatigue and an injury coming on then its mental training. I wanted to do 6 miles yesterday but did 5 because I was dragging. I'm trying to get my weekly mileage up by one mile a week. I think I read that in the Wiki? 

John Wolfe

@Sheila Leard Exactly what I was thinking - turn down the intensity a bit but try to keep up the duration.  Had to scale back the ride this morning - but TR with a Kickr isn't forgiving!  It's too bad there isn't a specific metric that will keep us on the safe side of the fatigue/injury scale.   I'm been fortunate enough to stay out of the DNS pool in the past but doesn't mean it couldn't happen.   

Honestly, I'm really digging the fast before far philosophy with EN.   Previous training seemed just the opposite.   So I appreciate the advice.

Rory Gumina

I'm staying with NOS till end, then transition to HIM for 8 wks prior to FL 70.3 in early April. (gotta search the forums for acclimatization tips) 

Maintaining Bike intensity, but ramping up Run (eg. 90 min. on TM yesterday ... ughh!), and adding a 2nd swim wko (high intensity & volume w/Master's Team).