JOS 2020 - Bike Week ONE
Welcome to your JOS bike thread for week 1.
I am your bike captain, so look for me to fire up a new thread every Sunday or Monday. I am coming off a hamstring re-hab and am totally stoked to be feeling ready to attach the OutSeason.
Keep in mind as per recent years, there is no test to start the OS, if you know your FTP, or have a good idea of it, you can SWAG your FTP. (SWAG=Some Wild Arse Guess). Or you can just do your first bike workout as an honest FTP test. The key here is that you can keep the pressure on (see HR) for the entire interval without popping. If you can't hold the number for at least 5' it's likely too high of a number.
THE biggest impact is getting the work done. If you are having trouble with the length of intervals, it IS ok to break them up. Keep in mind the total work time and if you go with shorter intervals, go with shorter breaks and make sure you hit the same total time as prescribed by @Coach Patrick
I've often looked at some workouts before starting and thought "no way," but approached them minute by minute and and pushed through it, if you have to dial back by 1-5% which you can do on TR & Le Zwift, then do it, but not 15%, remember these are supposed to be VERY hard and you aren't just pushing your physical limits, but your mental game as well.
Looking forward to the banter and the shared pain, here and on the JOS groupme. Remember when you do your intervals to check in on discord and see if anyone is online, group chat will help you through it!
Comments
I'm swagging it too - tomorrow should be fun 🙄
I may just do the ramp FTP test just to get a baseline. It corralates pretty well with the 5-10-20 test but it doesn't have the TSS load.
Haven't gone hard on the bike for a long time, so expecting this one to hurt! Not rested enough for a meaningful FTP, so SWAG here we come...
Haven't looked ahead - is there a planned re-test during the JOS?
Have not rode hard since Camp Hoff (which is a must do for all on this thread - shameless plug) so I kept FTP what is was last year and loaded L1 bike workout. It was humbling but all I could take for 6mins. Hopefully that will improve quickly over the coming weeks. Off to a good start though!
Here we GO! I am seriously excited. Yep. Total weirdo. You guys blew up the thread this weekend. My Garmin was alerting all day at work. Irritated my boss. LOL. It's good for her. My patients thought it was great.
I SWAG'd on Saturday on Zwift to see how it fit. Pretty good match. I hurt my foot Saturday so I won't be pushing it harder for a couple days. Foots better this morning. Lookign forward to being able to ice it regularly instead of hiding an ice bag under my desk. #CPR
I am raising a cup of super strong COFFEE to everyone! Let's GO!
Completed the first WO, but needed to take it down 5% at some point to make it more manageable. Challenging but doable.
@Andrew Lustigman you'll get that 5% next week. Good job.
4:45 am came too early and I did not want to get up. Not a good sign as I usually don't feel fatigue for a few weeks in to the OS. At least it was not the lingering fatigue of week 10+ and just tiredness.
Got in 3X8 as outlined probably .83; .97 and 1.0 as I did not have time to download my data before work. I finished up with 8' more at .83 and called it a day around 58'.
Done! Ya baby! Fun bike date with Hubs. Now off for lunch. Have a great day.
done - see below for swagging your FTP... I felt the first interval was too easy - so I upped the intensity for the last 4 minutes. I paid for that dearly later, but in the last 4 minutes of the third interval, I upped the intensity in sets of 2 minutes to get the most out of the workout, and get HR up to my higher zones as I should be seeing at that point of a workout..
This time the Gorilla was peeking, but knows I am a fighter to contend with
I'm starting the OS with the Level 3 bike workouts. I'll see how I feel after a few weeks and determine if I need to step back to L2 or not. Post IMAZ, I haven't done that much threshold work, so the intervals were a bit of a wake-up call.
I completed the 3x10 min per the plan at an FTP from this summer, but it felt about right today. I'll test in a few weeks to see where I'm at exactly. 99 IF for all three, with avg. HR at 135 for #1, 141 for #2 and 143 for the last interval
I compared today's workout to the same one last year in the Jan OS: my FTP was 10% lower and I did the L2 workout (8 min intervals), HR was 135, 139 and 140 for the three intervals.
Restarting my OS, my annual plans have changed, and coming off of Holiday travel and sickness.
Was pretty conservative this morning just doing the L1 @ .92, .92, .95.
Short brick run with 3 strides.
So I am new to Final Surge. How do folks get their virtual Zwift rides to populate in FS so it shows that work was done? I connected my Garmin account and the actual (real world) run I did flowed over to FS, but the virtual bike did not. The virtual bike is showing in Garmin Connect but not FS. Anyone else have this issue?
Do you post the bike rides to Strava? If so you can link Strava to FS and aromatically upload it that way. But you'll have to disable the Garmin upload or you'll get duplicates in FS.
@Daniel Ballin - I believe I have mine feeding from Strava.. I see that is connected and If I have that AND garmin connected, it would sync a wko 2x. I think I did strava because I also have WKOs on wahoo and they would not feed from Garmin. Make sense?
was it me or was the downloaded wko wrong per the instructions, mine said 3x10, but I had a 2x10 + 8' +3' intervals. it was roughly .83, .95, 1.0, .83 as for the IF of each interval
@scott dinhofer I did the TrainerRoad version and level 3 was 3x10 at ftp. I just pulled up the version I have in Zwift and it is exactly what you described, which would have been a much gentler introduction to my first EN OutSeason. :) Checking a few, it looks like the TR workouts are actually strictly FTP intervals for the initial weeks of the Tuesday Bike Build Intervals, while (after this week as you noted) the Zwift workouts are the Bike Build Intervals described in Final Surge.
Hey all thanks for the feedback. I linked Strava. Just didn’t want the double workouts so I disconnected Garmin
hey all - i will be checking the WKOs that were created and adjusting them as needed. I can post on Google drive and allow people to DL. I am going to adjust 2 things in my workouts
1-change the warm ups to include 3 spinups to .95IF
2-lower the rest effort down to 45%, i was at 150watts for rest intervals when I should have been at 110
I will only be doing this for level 3
First WO of my first Outseason completed today. I used the workout in Zwift, and noticed that Zwift had a different (and noticeably higher) estimation of my FTP than I did, so I adjusted it to what I had previously estimated. Into the first interval, I could tell it was too easy and bumped it back up to the Zwift number. Much more effective: pretty darn challenging in that third interval, but doable. I suppose a lesson is to take the FTP testing seriously when the time comes for it.
Greetings, New member (second week). Just got my first ever power meters and did my first bike test. Wheels came off (literally) with 40" to go . Back wheel came out of the trainer. Have never ridden indoors that hard. Guess I have some tweeking to do to my set up. Look forward to being part of the team.
Decided to do a full on FTP test this evening since I wasn’t comfortable swagging it. I can still feel the effects of the dreaded holiday cold, but it’s done. Not sure if my lungs will forgive me for the torture session.
Great learning going on here during WKO1. I made some rookie mistakes tonight. Got home late, tried to rush into the FTP work without proper warm-up with no calories since lunch. Everything seemed too hard... and it was. The calibration on my Sufferfest App was reading a little low as well. Blew after 23 min including 2x10 at what my head unit verified was IF 1.1. Don’t be like me.
Thursday will be better.
Did the scheduled workout on Zwift and I didn't change the FTP from the last time I tested it. Did L1 workout since I haven't done any structured training in the last 4 weeks since Alohaman. It went well, better than I expected really. The last interval was tough but not, OMG am I going to be able to get through this, tough. IF 0.89, 0.98, 1.01 for the three intervals. I may try L2 on Thursday and see how that goes.
Sounds like most of us got the better of the gorilla today.
Did the L2 today. Might be a wee bit easy. Swagged an FTP of 147. Me thinks it needs to go up a little. Not saying I wasn't sucking wind but I could have sucked more. Didn't brick today. Foot is still cranky. Just finished freezing it with my polar pack. Yep. My tootsie's are frozen.
Sleep well. Tomorrow is going to be EPIC!
@Mark Maurer ... most of us. The Gorilla is a powerful competitor. He put me on the mat in round 1, but its a long fight. I will be more cautious in round 2. The Gorilla doesn’t have a team behind him 👍
Nice work @Jacklyn Moore (nice swagging) @Mark Maurer @John Culberson @Daniel Huhn (nice way to get it done!) @Dennis Cruff (takes a few times to learn how to pace that test but solid!) @Wendy Kelly @scott dinhofer !
Got some work done as well.
@Shaughn Simmons : So your showing us what we have to look forward too! OUCH man. TIme to work on that mental 6 pack. How do you get that SO FLAT! Geez. Mine looks like a hegde hog!
I have spin class tonight so I will be TM it tinoght for my brick. Have a great day everyone.
@Jacklyn Moore - I use a smart trainer that allows me to set the specific watts I need to hold for a block of time then, no matter what cadence I use, the force required to turn those pedals is held at that wattage for the duration of the interval time set. This is called ERG mode on a smart trainer. Have fun at spin class!!