NOV Outseason Question
I've loaded the NOV Outseason up and will begin next Monday to get the ball rolling. My question is don't we typically start with a bike and run test the first week? I don't see it on there. I'm in a great place with my run now and don't want to lose what have. I just want to continue getting faster. @Coach Patrick or any other coach can answer this please. Thank you. Typically my last run on Wednesday of this week was an hour run....8 miles....7:30 pace.
0
Comments
@Keith Shireman - I'll be your run OS team captain for Nov. So let me take a stab at this.
This year's running portion of the OS plans like last years OS will focus on TRP and building in the first month, with no formal testing. In general that first round of testing we used to do in the OS wasn't a good predictor of overall fitness for the team as they came back from time off, weren't used to putting out the speed, etc. so it was removed last year. That being said if you want to test there is nothing preventing it, so test Bike on Tues and run on Wed (typical 5k test, like that found on week 5 of the plan).
If you want to just get to the work then all but one of the run efforts are TRP or TRP with strides. I would presume if you are coming off run durability, or similar you have an idea of what that is. It may be that 7:30 or could be faster dependent on HR, power, weather, etc. Your "hard" session for the week will depend on which plan you are on Run vs Bike focus.
I saw that there is a run test during Turkey Trot week!
From the NOS Bike side, It would be best if you have a pretty firm idea of the value of your FTP going in. If your FTP is too low, you will not get the full benefit of the workouts as they are specific for you. If your FTP is too high (like using your FTP from the end of last year's OS without retesting) you may find that the workouts are too hard. For instance, my current FTP is one I set about a month ago and I actually did a FTP test again this AM which was within 4 points so I am sticking with my current FTP.
Keep an eye out for a new thread addressing the specifics of FTP testing in Zwift. It is in draft form and should be up soon.
also, in addition to what @Patrick Hayden said above, if you have Stryd and run with power, knowing your run power going in is similarly useful. Run power will be different from your bike FTP.
@Patrick Hayden I will be doing the bike focus like last year. I'm in a good place with the run right now. PR'd 5k earlier this month with a 22:23, 10k 46:20 last week so I just need to be smart and work on getting faster over time. It's one thing to run this fast as a stand alone run and another when you come off the bike.
@Ralph Moore Are the outseason bike workouts on Zwiftpower?
@Keith Shireman The Bike workouts are on the Zwift page linked in the Bike OS prep thread.
Pick the level of your OS (1,2,or3) and download the workouts of that level to the computer on which you Zwift. Place the files in the folder for Zwift workouts (different for PC and Mac) and when you restart Zwift, they should magically appear under "workouts" on the login screen.
I’ve added the Swim plan on top of the Nov OS plan. First a disclaimer.... I’m not a fan of pool swimming and swimming is not really my thing. I hate swimming pool lengths; I’d rather just swim and not worry about wall turns. That said... all 6 of my prior IMs have a swim delta of 1-3 minutes...... I have one swim speed and finish plus minus an hour 20 on an IM swim. I’m very happy being mid pack swimmer. Over the next several months, ocean swimming is to cold for my liking so I plan to utilize a Vasa egometer machine. I’ve been removed from EN for a few years. Is there and can someone send me a link on how EN athletes have utilized a Vasa to a successful swim? It will be much appreciated. Thank you!
I know that @Coach Patrick uses the Vasa and @Scott Giljum as well. Maybe one of them can point you to Vasa resources?
@Ralph Moore I don't know if I did something wrong but the workouts didn't appear under workouts. I'm not sure where to go now.
@Keith Shireman: Did you get this problem solved? I had no trouble last year, but yesterday, after getting a number of WKOs to my personal Zwift folder, I could only get today’s and next Tuesday’s to my Downloaded WKO list. Even reinstalled Zwift to my PC? Tri Bike Focus Level 3 Week 1 Tues worked fine this evening.
@John Culberson No I didn't get it resolved. I'll try the steps again and see if it works this time.
@Keith Shireman is there a folder under workouts that they could be in? Do you use Mac or PC?
@Ralph Moore : I'm using a PC, and was able to get two 2020 workouts to populate the Zwift workout list... but something must have changed, because the same sequence of steps does not successfully transfer WKO's from my PC "personal number" Zwift workout folder to the custom workout list, despite restarting, etc. I am going to download on a different computer. Maybe the "personal number folder" is, despite being the same number, no longer linked to my Zwift account. Very frustrating.
@John Culberson You could create a quick workout in Zwift and see where it saves, then copy the OS workouts to that folder.
@Ralph Moore I'm using a PC. Unless they are somewhere else on the computer they are not showing up on zwift. Frustrating for sure.
@Janyne Kizer: Good thought; I thought about that once, but went back repeating the same behavior and expecting different results... kinda like my IM times ;-)
@John Culberson, can you see any custom workouts , maybe from past training plans or ones that you have created yourself?
I have had situations where I create or edit a workout and it can no longer be "Seen" by Zwift (due to bad XML, in this case). It could be that your download somehow got corrupted by gremlins? Maybe try downloading the workout files again?
@John Culberson @Keith Shireman For a PC, this should work :
On your computer, find your Zwift Workouts file folder (Documents/Zwift/Workouts) and drag and drop the ZWO file into the Workouts folder. Then open Zwift and click on “Select Workout” at the top.
Click “Select Workout”
Finally, select the workout you wish to do from the “TrainingPeaks Custom Workouts” tab.
Choose your downloaded workout . Note that they can be nested in folders. In other words if you drag a folder of OS workouts into your ZWIFT workout folder, you may need to open a folder in the "Select Workout" page to find them.
If all else fails, delete the ZWIFT application and reinstall which should force it to find the workouts.
Hope this helps.
@Ralph Moore : Thanks, Ralph. I just re-read your Oct 29 comment on the NOS Week1 Bike thread that noted that the OS WKOs that remain unchanged from last season retain the 2019 tag on the Zwift Downloaded WKO List. Problem solved.
@John Culberson Yeah, I found that confusing too at first. Glad you got it
@David Ambrose have you ever used a vasa before? @Coach Patrick gave me a start up protocol to use because it is surprisingly hard to start. I’m happy to share that setup. All that said, I haven’t been able to do an IM since I got the vasa, but I have some general thoughts on ways to use it that have been strongly influenced by @Ian Kurth work in the past. Let me know what you’re looking for and I’d be happy to talk more.