NOS 2018 Bike Week 11 - The Final chapter Begins
Is there anyone out here anymore in the OS?
@Robert Sabo @Mark Lane @Keith Shireman @Sid Wavrin @Sheila Leard @Robin Boyd-Kranis
Let's all become super posters for the next 4 weeks and energize each other to push through all this accumulated fatigue and finish up the NOS in style!
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@scott dinhofer I had to back off because of some lower back issues. I really dug into some core routines working one -on-one one with a Pilates instructor. I'm feeling tons better. I was getting frustrated with ending every workout in pain. It's all related to previous bike crashes ... but I'm on it!
Last year I did the NovOS since I had early races on the calendar. It was great to start the New Year with fitness. Thanks fro being Captain .. I did it last year and it was motivating.
Good news Bad news. Last week raised my FTP. Now I have to do 2 x 20 tomorrow with new higher zones.
Work works
@Robert Sabo - if you can still run like you do and get the right IF off that FTP, you will be the one to fear at every race you show up at!
Greetings all!
It was time to get back in the pool yesterday. Forgot how tired and hungry swim workouts make me feel for the rest of the day! Increased my FTP test last week so this bike should be interesting today. Onward.
Got in 2x18'(5) both @ .96, good workout.
Got on the TM within a couple minutes of finishing second interval, did a short 1 mi brick. Legs were toast!
legs still hurting from skimo... went out at higher #s than what I tested, and blew up after 5', will give it a 2nd go this evening.
1st 20' at .95 but 2nd blew at 3 minutes and just cruised at zone 3 to finish an hour. Some mild fatigue but probably more mental stress/work. Regroup to fight another day.
Rough week, legz are still fried from the SKIMO race on Saturday - read my review here if you haven't seen it.
Attempted the 2x20 yesterday at 260 (my tested FTP is 248), too much effort, quit after 5'. I planned on doing it last night, but Ally asked me to have dinner before she returns to school tomorrow, so I wasn't passing that up. Did 1x20@ 248 this AM. Planning on the run this evening and hopefully by tomorrow legs can handle a full scheduled workout.. Races really do blow a hole in training.
@scott dinhofer I'm sorry I haven't been posting on the bike portion of the OS. I only have so much time to post, plus I think I forget more than anything else.😂😂 I picked up a few watts on testing last week so I'm happy about that. I stated using ALT RED and have found a few more watts while using this product as well. Rode well yesterday but felt like I fell short on the 2nd 20 min Z4 in watts.
@Keith Shireman @Robert Sabo @Mark Lane @Sheila Leard @Robin Boyd-Kranis
the OS workouts that were written and downloaded did NOT include the next three thursday workouts. I just created them for P, not sure if he will get them out. if you email me at sdinhofer@gmail.com with the level you are doing, I will email you back the file to add to your zwift workouts folder for tomorrow...
hint - they're truly wicked workouts!😂😥🤐
Did the 4x5' peak workout this morning. Held ~1.0 first 31/2 mins., then went up to Zn.5 numbers.
Tough session, probably left a little in the tank, needed to learn how to execute these intervals without blowing up!
@Mark Lane , did you use the new WKOs i wrote? again, ,can email to anyone needing them. P will shortly be releasing where to get them from.
My legs are still trashed from my skimo race, found that out for sure last night. Had my FTP setting on 255 for these (above tested FTP) and worked em out. Felt like (I can do anything REALLY hard for 1.5 mins after something hard for 3.5) those were HARD! 🤪
as an FYI, the written workout ramps from .90IF to 1.00 over the first portion of the interval, then you go from 1.0 - 1.4 over the 2nd portion.. Brutal!
@scott dinhofer I just did the workout on my FinalSurge page.
@scott dinhofer I just looked and there is not a bike workout for the 31st unless this a taper for the end of the Outseason. There is a bike workout for the 17th and the 24th.
Sat. did the 30' wu, and 2x20' sweet spots both @ .89 for a 90' wko, had to cut it a little short.
@John Culberson - please check final surge, the only bike wko that week is the 30th and is your test!
I've had a tough week, work/ life and a day of hooky to go skiing in VT on Friday. I did manage to get in a 20 min FTP interval on weds, on Tuesday legz were still fatigued from the skimo race.
Saturday I did 2 hrs including the 2x20 Sweet Spot. This AM i did the Cruise and crush ride. if you do this, You must get on discord, the smack talk is awesome and the time goes quicker.
If you haven't gotten them yet, Patrick should be putting out an announcement to get the Thursday WKOs for the next two weeks.
@Keith Shireman : I think @scott dinhofer was responding to you... I’m a JOS kid. PS: Loved your contributions on FTP and WKO4.