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2018 JOS Week 13 Bike Thread - Spring is in the air - sorta....

Still getting my last gasp of skiing in, headed up and did some spring bump bashing with Sami staying at our newly acquired Vermont Lake House (2019 - Camp announcement coming soon), returned home to a wintry scene on Monday morning (pic below).

This is the reminder that next week is our last OS week and we all transition off to our plans.... 

wishing you all continued success fighting off gorillas and taking those fancy new FTPs out for hard earned spins outside. 


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Comments

  • Yikes - that's your home-home, not your ski-home!

    Just a note that my FTP has indeed increased this OS. Depending on the source (all are using the KICKR as the power meter), my FTP has increased by
    • 10% on Zwift  (232>>3.55w/kg)
    • 12% on Strava (254>>3.85 w/kg) Clearly the outlier, so I'm throwing it out...
    • 11% on TP/WKO (234)
    I should note again that I did an actual 60 minute TT/race (actually, 62') on Zwift, which tracks precisely to the 20 minute test I did a week earlier: 234/246 NP for 60/20'.

    This is the most successful OS I've had for cycling since 2011, when I "came off the couch" following an injury.

    I am prepared to be shocked when I revert to checking my numbers outdoors. I suspect that the indoor riding is about 10% greater than what I'll see on the road...
  • @Al Truscott - Get work this OS with mixing in your skiing. We should take note it's possible to have a great OS will doing fun, non-tri activities. I thought testing outdoors typically resulted in a higher FTP than testing indoors?

    I had a solid workout this morning of 4x5' at 1.18, 1.19, 1.18, 1.17 then 25' at .83
  • Yikes - that's your home-home, not your ski-home!

    @Al Truscott - sadly it was a Bluebird day in VT on Monday. I had wanted to stay the day as Sami was off from school, but I had a pretty big meeting stupidly arranged in the city. So i spent the day tromping around NYC in a suit and snow boots  :o

    How many days did you ski this year? I know you've had big training blocks of ski days vs bike days. 

    the 4x5s this AM were tough, I finally realized I needed to dial up the load as the EN Zwift WKOs are programmed at the lower end of Z5. Interval #4 was a real monkey fight!  1.19, 1.27, 1.08, 1.09

  • Let's finish strong everyone...kinda quiet in here.   :)

    First time doing the new VO2 workout this morning and it went much better than expected. I used the workout in TrainerRoad on my phone and rode in Zwift. The first few intervals were really hard then as my body and mind adjusted, the efforts became manageable and power increased. https://www.strava.com/activities/1490670818


  • I'd been running a very low TSB for several days, and yesterday it caught up with me.  Had nothing on the bike.  Didn't even try to push any power.  Still enjoyed a nice ride on Zwift though.  All zone 1.

    https://www.strava.com/activities/1491633992/analysis

    One more easy day today and hopefully I'm ready for Saturday's bike
  • Nice job still getting on the bike but knowing when to not dig yourself further into a hole "@Paul Curtin"!

    I did Thursday's VO2 intervals as much as possible with the 45 mins I had yesterday-- kicked up the effort in Zwift by 10% to match where I think I'm at now and cause the erg mode takes so dang long to get up to power. Most weekends I haven't been able to do the full 2h30 long ride, but now that things are finally calming down I definitely plan to get the time in this weekend. 45 degree forecast means that'll be inside, but really looking forward to outside rides and seeing how this years better than usual FTP numbers translate. 
  • Yesterday a 1 hour ride in Zwift, which included a (partial) race. Key segment was 12.5' @ 1.025 IF, but I got dropped on the DOWNHILL, which led me to quit a lap later.

    Today, not raining for once, and temps may go up to 60, so I'll head outside in the PM. Then 3 straight days of work on Zwift as my final prep for Mallorca. I leave for Spain on Monday, meaning four days of rest to recuperate for the smack down there.
  • So - it is fitting that this week was the hardest week I have EVER had in an OS with Endurance Nation!

    Tuesday - those 4 X 5'@Z5 were rough. My IF average for all five came out to 1.18. Didn't think I was going to pull it off! Managed to get out after work and do a 20 mi recovery ride with no expectations - only to enjoy being out!

    Thursday - the 14 X 30"/90"@Z5 intervals were just really, really, hard! But, I managed an IF of 1.2 so "raised the roof" in Patrick's words for my VO2 Max.

    Today - rainy day, so another indoor drainer ride! After warm-up, did 3 x 1'(1') @ z5 to light the Fire and then 4 x 20'(5') at a low Z4 IF of .90-.94 to put in 2:06 total. Not the 2.5-3hrs I am supposed to - but hey, that's a lot of time on the trainer!

    @Al Truscott - going to miss you at the BRP this year! Hope Mallorca is run just as well as our last camp. Also, thanks for your presentation last Monday evening. I wanted to ask some questions, but I could tell it was going to run late so I just posted in question in our forum.


  • Laying low with a lot of travel with work, still in the game. Getting ready for a 12 day hotel stay for work, hope the hotel staff is ready for the trainer in the room. Gotta' Zwift while away!!!
  • My season plan calls for a slightly early exit from the OS in preparation for IM Austria on 7/1, which will be my first.  Thanks to all for your energy and mojo during the past few months!  See you elsewhere in the forums...
  • Crazy week had me missing the thursday wko. did the 35' sweet spot interval plus a bunch of other good trainer riding on saturday, followed it up with a hill ride in London Zwift on Sunday, pushing every hill as a sweet spot effort.. looking forward to mallorca to end my OS
  • Last OS workout in the books - Still getting snow accumulation here in the frozen boundary waters - we will hit 1 foot total in the last 24 hours for sure - So yet another Pin Cave Brick, with a sauna session to treat myself to 14 weeks well done.  Waited until Friday to look at my Tuesday Bike Test numbers, and they were actually improved by a good margin!  who knew!?  Thanks Team EN Jan OS peeps for your camaraderie!  Of to be at home in the pool for two weeks swim camp - I haven't swam a true lap since March 2015 - looking forward to it before hitting the books for 70.3 Madison training.  Great Job everyone!
  • @Leslie Sedlak - Good Luck for your 70.3! This OS wouldn't have been near as much much without this forum! Hope to meet you at some EN event!
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