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JOS Bike Thread Week 1

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  • Chiming in here to keep myself motivated.... completed a 3 x 8' @ Z4 yesterday and will hit the 2 x 12' wko tomorrow.

    This will be my 5th OS and I'm approaching this one with a little less intensity as I'm still trying to figure out when I might get the chance to race this year. There a a couple of shorter, local events I'm eyeballing and will use this OS to get prepared.

    Happy to be part of this group.....

  • Today was not so bad. It seemed kind of hard at first but my HR never got too high so it must not have been as hard as it seemed at the time.

    I completely recommend riding the weekend Hang on and Cruise and Crush rides if you are inclined towards a group ride. Adding Discord to chat with team members adds a whole 'nother level of fun. For the record, I commonly get dropped from the group after the first lap or so but have recorded some of my best sustained power intervals trying NOT to get dropped. The plain OS workouts are great but if you are looking for a change of pace, give it a try.

  • edited January 10, 2019 11:54AM

    Hi,

    Whilst doing the OS Bike Zwift Thurs Level2 workout this morning, I noticed that the "remainder of time" after the Main set is incorrect. It has been entered on the Zwift workouts as Zone 2, instead of Zone 3.

    This is the same for Weeks 1-5, so take note, everyone.

    I have edited my zwift workouts on my zwift account so they are now Zone 3, but I'm conscious that the workouts on the EN download webpage need updating.

    I don't know if this is case for Level 1 or Level 3 but it might be worth checking before you start the workout on Zwift.

    @Coach Patrick please can check the OS Zwift Thurs Level2 download files?

  • Got in my 2 x 12'(4') early this morning. Both intervals at .91 followed by 10' at .83. Pretty solid feeling work and very manageable in the wee hours of the day.

    I don't know if anyone else has experienced this but my bike wko's are not uploading to Final Surge. The runs are there but not the bike work. I contacted FS support two days ago but have heard nothing back. The Garmin account seems to be syncing but only part of the data. Any thoughts?

  • Did my 2 x 12' as a 2 x 15' (4'). Just felt good to extend. Did it on Zwift, but not as a workout. Rather I tracked the interval off zwift on my bike computer, monitoring NP and rough variability of that interval. Was at 99% of Tuesday's FTP, which I kinda knew would happen.

    Question for the group...

    My first priority is my wife, and pacing her on her training runs for the Little Rock Marathon weekend. She is #1 priority for me. She and I will be running a 10K on Saturday March 2nd and a half marathon on Sunday. Her schedule has her running 5 days/week with the long run on Saturday. Moving her long run to Sunday would not be possible with church commitments.

    So I'm thinking of switching the weekend long bike/run days on my schedule. That means I would run 10 miles this Saturday at an easy pace (TRP or the like), and ride the 2 hour ride on Sunday. My legs would not be rested. I would try to ride with the Sunday EN group Cruise and Crush, but my W/KG is nowhere in that groups league so I usually get dropped pretty early.

    What are your thoughts on the day swap? Any other approaches you have taken that were successful for you?

    pat

  • @Todd Bray I've noticed the same issues with bike workouts not connecting to FS. Thanks for reaching out and tracking it down.

    This morning was a good ride. .81 IF overall for ride, 66 TSS. For first 12' interval, .89 IF @ 201 watts. For second 12' interval, .90 IF at same watts. Remaining 17 min were a-okay.

    @Abbey Bonner thanks for your note. I run my OS bike workouts from TrainerRoad (with Zwift running in background). The TR workouts appear to have the correct zones.

  • edited January 10, 2019 4:24PM

    @Abbey Bonner : The L3 Zwift wko also ended with Z2. I am currently limiting to main set right now, but typically default to Z3 to complete all of my weekday wko, so I will just ignor the annoying 'reduce power" banner

    @PatKoss : Sounds like running is your priority right now. Fresh legs on a Sat run will be appreciated. The long weekend bike is just that... putting in some saddle time with whatever intensity you can manage. I'm sticking to an individual wko for the first few weeks, and concentrating on consistency. Cruise 'N Crush sounds fun, and I'm sure I'll be involved for much of the 2019 season. (It shows up on the schedule later in JOS) Particularly if you are tired from a Sat 10mi run, I'm not sure that I would start a 2 hour bike with a "hang on" hour.

    @Todd Bray : Perfect .89/.90! Sweetspot is a very positive and effective change for the 2019 plans. Personally, I did "just the mainset," however, recovered at .8 for 3' between intervals making it 32' (15' and 17') at .9. My HR ended up sitting around HIM level. Total: 45' with a short TRP run remaining this evening.

  • Did the Sweetspot workout as part of the Tour de Zwift stage 3 ride, last night. Ended up riding at .9 IF for an hour .in z2. HR Felt good overall and was fun.

    @Todd Bray - Most FS synch issues stem from multiple sources trying to put data into FS. For example if Zwift is feeding both Strava and Connect and you are trying to pull both in, you may not get the data or may get duplicates. As an FYI FS seems to be pretty bogged down atm, it took them a month to get back to me on a bug in their application.

    @PatKoss I have done the day swap before, its not too big of a deal for the first few weeks, one thing to keep in mind depending if you are RF or BF is that BF block adds in a cruise and crush ride on Sunday's as well starting around week 6 (2/17) so you ride both Sat (ABP) & Sunday(c&c) + long run. So once that hits a long run + an C&C may make the Sunday ABP painful, so you will want to watch this and not over extend too much. RF on the other hand is already a long run on Sat with an ABP ride on Sunday + run durability run.

  • @Patrick Hayden , excellent info, especially on the February risk. Thanks!

  • edited January 10, 2019 10:45PM

    WEDNESDAY: Unscheduled Zwift Classic 40"/20" Vo2 WKO. 12x40"/20", 12x40"/20", 6x40"/20".

    Durations: 1:01

    IF: .87

    TSS: 76

    THURSDAY: OS L3 2x15'(5')

    Did on MTB out on the flatter trails. Kinda sketchy moving that fast through some small rock outcroppings but fun to get some Strava PR's.

    Interval #1 done Via Heart Rate based on Training Peaks:

    IF: .81 - Seems low based on the way I was feeling?

    Avg. HR: 156

    Speed: 10 MPH

    Interval #2 done Via Heart Rate based on Training Peaks:

    IF: .83 - Seems low based on the way I was feeling?

    Avg. HR: 158

    Speed: 12.5 MPH

    From my Garmin (pic):


  • Sorry! Forgot to mention that because I am not running this OS and the temp broke 40 degrees today I extended this ride. :-)

    Duration: 2:06

    Avg. HR: 148 BPM

    Distance: 18.7

    Ascent: 1,017

    TSS: 127

    IF: .73 - Again, seems low

  • Just got back from traveling for work and was able to get the Thur ride in...2x15' at .99 and .97. Was able to get through it, but HR was definitely on the rise throughout both. I stay out of ERG while training in Zwift to minimize the shifting, but if doing a programmed workout in Zwift, I very prefer the ERG as I can adjust my cadence to find sweet spots in lower cadence power pedaling and higher cadence aerobic pedaling (that's what I call it anyway). Great to see everyone else getting it in...knowing so many of you are doing the work pushes me to not skip a workout here and there.

  • I got the Thursday ride in last night on the trainer. 2 x 12' @ .9 and .91 IF. I ran out of time to get in the "extra time" to make up an hour. Felt good at the end of both intervals. This is the first time I'm using my road bike on the trainer. My arms are used to being down in the aero's when on the trainer so they're getting a bit more of a workout than normal too. Haahaa.

  • Power test yesterday via Zwift 30' TT. Confirmed estimated FTP @ 3.2 w/kg

    @Pat Koss to stay with the Sun EN ride, you can always drop your weight in Zwift so that your w/kg matches the beasts who populate that ride. Then your normal effort has you riding same speed as them.

  • +1 on @Al Truscott 's comment about adjusting weight ("weight doping," although I only consider it that for racing). It's the only way (weigh?) I keep up with the group most days. I calculate my intended wattage, divide by planned wattage for the ride, leaving me with the kg for which I should set my weight. My biggest issue is remembering to change it back...

  • @Al Truscott & @Bill Manard , thanks.

    What do you think is a reasonable w/kg to stay close? 4 w/kg on the hills? More/less?

    Is the Zwift user profile weight fixed per session, or can it be adjusted on the fly in Companion to allow adjustments to the physics model dynamically through the ride? For example, I now weigh 177 (actual), and if I weight dope in the user profile, can I adjust it while within an ongoing ride if I'm off significantly?

    Setting it back is not a problem. I have my Withings scale linked, so weight is reset daily when I weigh.

    Thanks for the assist! Doing the math now on Excel.

  • @PatKoss I usually set mine for 2.5 on the flats and 3-3.5 on the hills for this ride. That lets me keep up easily on the flats and fairly easily on the hills.

    The weight is fixed at login or start of event. It can't be changed once in.

  • Need to report in on Thursdays 39' ride. I was tired and did not even look at the workout. All I could muster was something. 85 stuff around 10 or so minutes. Not sure exactly when I'll get in the weekend ride most likely tomorrow.

  • Got the Saturday long ride done. Normally I do the Sunday East Coast C&C ride, but my kids have a ski race tomorrow and that will interfere.

    • Espresso shot and english muffin with honey 40 min before ride
    • 2 hrs 15 min on bike, 145 TSS, .80 IF, 180 watts NP
    • Consumed 2.5 bottles water, 1 bottle HEED, 3 gels
    • Felt great whole ride, but undercarriage was getting sore after about 1 hr 45 min
  • Well, at 4am the 10 miler with the wife was bagged (37 degrees and steady rain). She rolled over and I got up.

    Did 2 hours on Zwift by myself (there were > 9K riders on the system so I guess I was not by myself). Managed to the workout targets using my bike computer to watch averages on ~20 minute laps (1m, 5m, lap average, lap NP) and hit the workout targets. All that while doing laps of the Epic KOM after an initial lap of the Road to Ruins. Had a blast and hit the targets.

    The second lap of Epic KOM was continued till crested and then hit 4,000 feet for the ride. I like the mountains for long efforts in a power band since the trainer resistance is more constant climbing.

    All that on a cold, rainy Saturday in the garage.

  • Did the Hang on Ride this AM. One of the nice things about that ride is that as long as you can hang on to the lead group (usually about 30-45 min for me) the pace is MUCH faster. When I fall off of the back, I can usually find a teammate to work with so it is not a solo effort. My interval power tends to be a bit higher with the efforts to keep up with the group. And the ride goes faster.

    Be like Mikey : "Try it, You'll like it" Cruise and crush at 7:50 tomorrow.

    I am also nursing a baby run streak and hitting the road last night at 9:30 PM in the cold after eating Lasagna was one of the harder things I have done lately.

  • Did the Thursday ride yesterday afternoon (office closed early due to snow). Instead of sweet spot intervals, just hung with a group doing about 0.87 for the TdZ stage lasting about 1:05. I’ll be in for the ABP/CnC ride tomorrow morning; look forward to seeing some of you there.

  • After a humble start to my morning (see JOS GroupMe) I went back out to the high desert to get my ABP ride done on the MTB. Was a bit of a fail as I went out too hot and then faded fast.

    Temp: 35 degrees

    MS: 1:02

    Avg HR: 154

    HR IF: .79

    Crawled back to the car for a total ride time of 1:32 and 15.2 miles.

    Need to get out of my Downhill/Enduro mountain biker mindset into a more XC rider mindset.

    ~Stark

  • Did TdZ stage 4 on Friday, only in the last 1.2k suddenly everyone disappeared and when I saved it didn't register as complete (.82 IF for whole ride). So did it again this am, took it easier on the out, but did .85 IF for 45 mins for the next two laps. Will do the fondo tomorrow for 2+ hr long ride.

  • edited January 13, 2019 12:14PM

    Totally agree with you @Jeff Phillips! My backside is not used to that amount of time in the saddle and I'm feeling it a little bit this morning after completing a two hour ABP ride yesterday.

    My plan had it on the calendar for today but due to my son's swim schedule I'll be swapping days and doing the ABP work on Saturday's and the longer run on Sunday's.

    I still haven't figured out how to get the Zwift OS workouts onto my Apple TV and am building the workout in Training Peaks. I have all the Zwift workouts in the .zip file but haven't figured out where to put them. Anyone who would care to send me a PM or link with instructions it would be greatly appreciated!

  • @Todd Bray Add the zwift workouts on your computer and they will show up in Zwift on your iOS device. I added them on my laptop and then they showed up on my phone. Give it a shot and see if that works.

  • Week 1 in the books! Tuesday: Did the Bike FTP ride, Level 2, 3X8' @Z4. set 1: 190W .99 IF, set 2: 189W .99IF and set 3: 194W 1.01 IF. Followed that with the TdZ Stage 3 ride. I've been participating in the C group which is the Women's group and it's been a lot of fun! Thursday: Opted for the 3R Greater London Flat race on Zwift to keep me motivated. As part of that race I spent 22:16 in Z3 and 14:20 in Z4. I find I do better in a race format than solo doing an interval. Saturday was Stage 4 of TdZ followed by the ODZ Coffee Ride. Could't quite get myself up in time for the Hang On ride. Weekly bike summary: 444 TSS, IF .88, 134 miles.

  • Did the Sunday morning EN Zwift CnC ride with the illustrious @Brian Hagan at the lead. Great banter and caprine (not a word I've used in a while, but added for @Francis Picard benefit) discussion kept me working harder than I probably would have otherwise. Followed it up with some Z2 snow shoveling (just had to remove the inch that fell overnight).

  • Headed for the Alpe and a solo Sweetspot climb. 90’ with nearly 30’ in Zn4. Fogged the windows over the last 4 switchbacks. Laying a little low on volume, keeping an eye on my week one TSB.

  • Did all the bike workouts this week... that is a major win for me, considering my very spotty past 2 years, training-wise. All done on Zwift. I'm still kinda swagging my FTP for a few weeks while I get in a groove, then will test week 5. Based on yesterday's 2 hour long ride on Zwift with 75' at Z3 (I hit .80 IF) and 15' at Z4(I hit .95 IF), I think I'm close. That includes a couple 30 sec or so recovery intervals... that 75' was kinda tough! Did you all feel that way? Anyhow, very pleased with my bike efforts this past week... I am getting in the groove again, and it feels good!!

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