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2020 OutSeason® Plan Bike Workout Help Request [Zwift and Trainer Road]
Folks, time to get these new workouts done for 2020, and yes if you help you get some cool swag. If you are interested, I have post the PDF Files (see link Below).
- Reply here you are interested in helping.
- Identify what you can do (What plan, what weeks)
- Download the PDF you need from here
- Read the changes listed below because Some of the 2020 wkos are the same as 2019.
- Upload created files to the shared Google drive Into the right folder, and notify this thread.
OutSeason Plan For Triathletes Changes for 2020
- Weeks 1 to 5 = New Tuesday; Thursday And Saturday WKOs are the same.
- Weeks 6 to 10 = Tue and Thu VO2 are the same, New Saturday ABP ride with “#” of sessions per hour built in, Sunday is alternating new workouts (just two options)
- Weeks 11-14 = New Thursday (FTP Redux). Tue and Sat the Same, sunday CnC up to 90’ now.
OutSeason Plan For Runners
- Workouts will be transposed from Tri plans, no changes Or work fro bike WKOs here.
Outseason Plan for Cyclists
- Weeks 1 to 5 = Tues/Thurs/Sat are the same as Bike OS, Sunday is a new workout.
- Weeks 6 to 10 = All workouts are the same as Bike OS.
- Weeks 11 to 14 = Tues/Thurs/Sunday are the same as Bike OS, Saturdays are new.
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Comments
Hey @Coach Patrick ,
I can do TrainerRoad workouts for the OS-TRI plans.y
Scott Imla
Hola @Coach Patrick ,
I can help with the Zwift workouts for OS-Tri plans if you want... would be my pleasure to help the team
Craig Watts Watson
I will toss my hat in and do the WKOs for the Outseason plans for triathletes.
@Craig Watson & @Scott Imlay if you'd like we can do the bike & tri plans between the three of us.
do you have time Monday that we would do a Conference call to discuss for 10-15 minutes as I did this last year with Pat Koss
@scott dinhofer and @Craig Watson, sure I could do a conference call tomorrow. I have a meeting at 10-10:30am Pacific time, but otherwise I'm available. Hopefully not too early - I'm hoping to sleep in until 6am Pacific time.
Still working today and can move most things around other than 1:00-3:00 Eastern/10:00-12:00 Pacific)...
Any chance we can do 3:00 Eastern?
Craig
@Craig Watson & @Scott Imlay - does 3PM ET work for all?
Works for me
Works for me.
We can use my conference line... 888-549-3557 Code:6495491
craig.ironman@gmail.com
@Scott Imlay - what is your email address? working on planning sheet, have answers from Coach P and will get it all out tonight to both you and @Craig Watson
s_imlay@yahoo.com
Where are the zwift programs located on there? Do I need to be on Zwift Power to do so?
Hey @scott dinhofer @Scott Imlay and @Craig Watson I can help with making some Zwift OS Workouts if you guys need assistance.
shoot me an email if you need any additional manpower ralphemoore@gmail.com
R
I presume the focus of building the workouts was on Zwift - Bike as well. I know there are some work arounds for building Zwift - Run workouts since you can't do it specifically in Zwift factory. Is anyone looking to build them (probably more useful for some of the interval sessions)? I can take a stab at this if no one had looked at it, to see if its something that can be done easily.
If so @Coach Patrick what is the intensity for the VO2 interval sessions 1-4? I didn't see specific guidance in the pdf: (presuming we are talking z5 so 5k/interval pace since its supposed to be VO2 block)
All Levels: Warm Up 10' to 15' @ Zone 1 to TRP pace.
MS Choose Your Ability Level:
-Level 1: 9 x 400 with 3' jog/walk after each.
-Level 2: 9 x 400 with 2' jog/walk after each.
-Level 3: 9 x 400 with 1.5' jog/walk after each.
Remainder of time at TRP.
@Ralph Moore - @Craig Watson @Scott Imlay is in charge of the Zwifts, you and he should email offline if he wants help.
@Coach Patrick what naming convention do you want to use for cycling TrainerRoad OS workouts. For the run-focused and bike-focused workouts we have "2020 OS Wk? RF day? L?" and "2020 OS Wk? BF day? L?" (or leave off the RF/BF if the workout is the same for run-focused and bike-focused). Should it be the same convention using CY (or similar) instead of RF or BF?
Have created Tri Weeks1-13 L1-L3 but don't have access to edit spreadsheet to show... Week 14 Thurs and Sunday rides aren;t consistent with the pdf from Coach
Also had some time so uploaded the Plan for Cyclists Weeks 1-5 and 11-14 L1-L3
Would still need some Conversion or creation of the TrainerRoad files.
@Scott Imlay The TR workouts should say "2020 OS BF Wk 1 L1" or "2020 OS RF Wk 1 L2" or "2020 OS CY Wk 1 L3" or "2020 OS RUN Wk 1 L3"
IOW I think all should be there, labelled by plan. You can copy the workout once it's made, but I don't want to point people to different workouts/names if at all possible.
Update as of 10/22/2019
Zwift Workouts Are Ready
Trainer Road Workout Help Needed
Anyone love trainer road?!? @Jenn Edwards ...who else?
@scott dinhofer @Scott Imlay @Patrick Hayden @Ralph Moore @Keith Shireman
Thank you!
@scott dinhofer @Scott Imlay @Patrick Hayden @Ralph Moore @Keith Shireman
@Coach Patrick et. al. the triathlon OS trainerroad workouts are done through week 7 (all levels). I just need to rename them as you described. I'm taking the morning off to do a big push - should be able to finish a bunch more (maybe all) of the triathlon workouts.
I'm happy to help, just need a little guidance as to where we're at and how to implement. Scott am I reading you already gots us? If not, hit me up. Have some time Saturday if that's not too late!
Was on maintenance till today so I never saw this. Let me know if I can help.
pat
I've completed the TrainerRoad workouts for all levels of the Bike-Focused and Run-Focused Outseason. I haven't looked at the Cycling outseason yet.
@Gary Lewis here is the thread...
@Scott Imlay do you have this covered, or is there a group of workouts you would like me to do? Just let me know and I will take some off your hands.
@Jenn Edwards and @Gary Lewis thanks for offer to help with the TrainerRoad OS workouts. I've completed all the bike-focused and run-focused triathlon workouts and weeks 1-9 of the Cycling OS workouts. That leaves weeks 10-14 of the cycling OS workouts. You can work on those if you would like - I won't be available to work on them for a couple days.
If you decide to work on them here are my experiences.
Let me know if you have any questions!
I'm on it