NOS 2018 Bike Week 6 - Is there anybody out there?!
the NOS forums are a bit too quiet. I am pretty guilty of not posting enough, but it feels as though I am posting to myself...
Now we've tested and all have shiny new FTP numbers to take out on the road. This is the week that we dig in deeper and build upon the solid gains we've been making thus far in the OS. The WKOs transition from a focus on FTP to VO2 and the focus changes!
For those that feel they've not been hitting it, a great week to dig in and get it done. For those that are feeling the accumulated fatigue, keep on it, great week to build the mental strength and really solidify your training.
I am looking forward to reading some great results, questions and the always lively discussion.
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I did the 5 X2' @120% this AM as a zwift workout (amended the 8' intervals). First 2 weren't too bad but 4 and 5 were definitely tough. I like the different length intervals at different efforts. I think this will be good for mental strength/toughness. The 50% rest interval seemed long after the first two but not so much on the last two.
Get 'er done.
Nice work @Robert Sabo -- those sets are L-E-G-I-T.
There are quite a few NOV OS peeps in GroupMe. You can post a link to this thread there too...key is you need to add something so folks can be logged in...so it's this: sso?Target=/ And it goes right after the .com/ section.
This thread's link is: https://endurancenation.vanillacommunities.com/discussion/25388/nos-2018-bike-week-6-is-there-anybody-out-there#latest
Amended for consumption, it looks like this: https://endurancenation.vanillacommunities.com/sso?Target=/discussion/25388/nos-2018-bike-week-6-is-there-anybody-out-there#latest
I'll post this week's right now...
Legs are feeling it now while at work.
hah! I did the 5x2' last night and didn't think they were so bad WHILE i was doing them... legs were shaking when i got off the trainer..
I was actually really looking forward to this. Just got whacked with the flu. I'm thinking I may just do the best I can this week and then actually push back the NOS plan in FS by one week and start this Vo2 block then to make sure I get the benefit of this. I tested and my FTP is just short of last years peak. I never lowered it in FS or Zwift so we will see if I can hit the targets with numbers a little inflated. @Robert Sabo did you use Zwift with the WKO loaded for the two minute intervals? ERG mode?
I did my vo2 ride this morning and bumper it up a notch. Did mine at 135% and the recovery at 40%. The recovery time seemed a lot initially but I guess it was required to completely the last two intervals.
The reason I chose to do 135% was because that was 95% of my peak 2 minutes power in the last 30 days. I got this from wko4. 120% of my FTP would have made the intervals too easy and I’m not a good tester when it comes to FTP. Hence I went with 95% of my peak 2 minute power.
@scott dinhofer , sorry that I’m not posting here often enough because I have a slightly modified out season because of some early races. Didn’t want to throw off everyone with what I’m doing 😁
Did the 5X2' yesterday, didn't feel too bad at all until I started a short brick run!
Did the 4x2' yesterday. My power was a bit low on the last interval, but the first three went very well.
@Amulya Parthasarathy - the goal is to motivate each other by commiserating together, keep posting and sharing!!!
@Mark Lane the fatigue from those definitely creeps up on you. I felt fine until I tried walking off the bike!
@Sid Wavrin glad you are feeling better?!
I am a day ahead because I am going to VT this weekend and will skimo and run up there, so by doing so I will get the Saturday bike done on Friday & skimo replaces the Cruise & Crush
3X12'(4')@.98 with 12' of Z3 on each end = 110 TSS this morning early. 95' total wko time.
Nice work NOV OS peeps!
nothing less than #beastmode @Shaughn Simmons - but we've come to expect that from you.. the gorilla must have left the room bloody and broken! thanks for joining the chatter!
Oh boy! The 1 minute intervals almost broke me today. I was able to get through the 30 second intervals without much problem but the one minute were tough from the get go. As soon as I finished the first one minute interval, I thought to my self that there is no way I can do the next one. But luckly the recovery interval was long enough and I had set it to < Z1 watts. During the last 15 seconds of the recovery interval I felt fully recovered and challenged my self to complete the next interval. Eventually I was able to complete all of them. I struggled during the last 10 seconds on the 5th interval and I didnt have much cadence towards the end. My trainer which was in erg mode locked up because my watts was too high and I didn't have the momentum to pedal at a low cadence.
I also may have been over ambitious in setting my 1 minute target goal watts. I set 95% of my peak 1 minute power in the last 30 days as the target. That may have been a little too ambitious. I may have to dial that down a bit if I want to do more than 6 intervals 😥.
Did the 5X30",10',5x1' yesterday. Doesn't look too hard on paper, but done "right" made those last couple 1's pretty hard, I was even fading on the last one. Good workout.
doing the one minute intervals was a huge challenge, I was thinking how we are adding 1 per week for the next 2-3 weeks! Pro tip for these intervals is to get a very fast spin going right before you start the interval. try to maintain 100rpm+ for the interval and they are "easier."
did the saturday wko today (I am one day ahead all week for a ski weekend with the twins this weekend. I crashed and burned on the 15' FTP section. Hopefully you all DLd the files with the 5' rest interval between the Z3 and Z4 efforts. Will go back after the gorilla this afternoon as a shorter workout, but legz hurt walking around the office all day.
Special video, just to irritate @scott dinhofer: 60" in the middle of my 5' run today down Scott's favorite run @ Snowmass, the old Campground liftline. Note the sun - it only shines in here for about half an hour a day at this time of year.
@Al Truscott Great video. There appears to be great snow pack for Skiing. Still little or none here in the Washington Cascades, awesome
@Al Truscott - i have 2 words for you, and they are not happy birthday! next year I am coming for a week and then we are gonna drive around CO for another week!