NOS 2018 Wk1 Bike Thread - Ride On!
Welcome one and all to your NOS Bike thread for week 1. I am your bike thread captain so look for me to fire up a new thread every Sunday night or Monday. Honored to be leading a bike thread for the 4th year in a row!
Once again we jump right into the intervals with no testing. If you need to do one in place of the first WKO, make it count. Testing is a learned process and it's difficult to get a really good one your first or second time out, but keep at it and keep trying to SWAG your FTP up or down if you are having trouble completing or completing with too much ease. (SWAG=Some Wwild Arse Guess)
The reality is that I haave often looked at a workout ahead of time, swallowed hard and thought "no way," only to push through and get it done. Those are the best workouts and they are the ones that define you as an endurance athlete. Most programs that control trainers (Zwift & TrainerRoad) have ability to dial back your workout. 2-3% is ok if you are swagging your FTP, 15% is a fail... Remember this IS supposed to be hard!
Looking forward to hearing some great results and getting encouragement from each other.
Comments
We have a bunch of Lurkers - need some NOS mojo here - stat!
I skipped the RXd intervals yesterday and went out to do a 2+ hr gravel ride with the boyz last night. Only 3 of us armed with headlights & helmet lights. One of my goals was to work every hill as a VO2 effort. I am usually one of the slowest up hills, I found myself passing the guys on most of the hills for the 1st 90 minutes..
the last 30 was strong but more of a survival mode.. This was only my 2nd outdoor ride since back from my injuries. Thursday I'll be doing trainer intervals.
Tuesday I did the workout. I go on zwift but pretend I'm in the real world and do the workout as opposed to loading the wko. 3 x 10 FTP IF were .89/1.0/1.02
I did my Tuesday bike workout this morning on TrainerRoad. I selected the easier L1 workout and it went well.
so you are not using a smart trainer essentially? #beastmode
Tues. workout 3x8' @ .96, .95, .95
Thur. workout 2x12' both @ .88
I haven't ridden the bike in about a month, so I have some work to do, and these were hard.
Got a break in the rain to head outside Tuesday, but with wet leaves it was sketchy so I treated the second half as a fartlek ride, pushing uphills and straights for 1-3’ at 110-120%.
Today was on the trainer for 3x12’ at 0.87, 0.9, 0.93 IF. My first trainer ride in a few years.
good to see some posting here... I am flirting with an outdoor group ride tomorrow since we've got some nice weather here in the NorthEast for early November... Keep up the strong work!
@scott dinhofer I'm going with the SWAG approach to FTP !! So perfect. Interested to revisit the Boomer topic of 'can FTP be raised or just not let it drop.' I think I know the answer.
My daughter had surgery yesterday so my out-season workouts aren't a high priority this week. Still, I managed to sneak in the Thu sweet-spot ride on TrainerRoad this morning.
@Sheila Leard don't keep us in suspense, what's the answer? 😉 I've managed to raise my FTP a bit as an OF. Of course I'm fairly new to triathlon so I'm starting from a lower power/weight ratio than most of you.
finishing out the week, I got in 7 runs last week (Yes I am working on a streak!) Shortest was 1.3 miles, longest 6ish trail run. Yesterday morning, my coffee was interrupted by a text from @Steve boer - hoff, wanna go trail running in Bear?? who am I to pass up an outdoors adventure?!