I got in a shortened version of the weekend ride 1 hour 20' with 40' at .85 and 10' .97. Looking to build the z3 time as that's closer to where I'll be for my 1/2 in July.
Took advantage of a dry day and did the run today. I got to do a 5 continuous mile jog for the first time since my last IMCOZ in’16. Diagnosed with hip dysplasia on both hips and a torn labrum, with the consistent band exercise, somehow my hip is tolerating slow jog 😀. Thinking about doing the Tour of Zwift again this year. First stage is tomorrow. Is anyone doing that?
I have had a blast this week! I haven't made every WO but that's ok. Made a couple scheduling booboo's. Feeling the fatigue and feeling satified with the quality of work. I work the next two days so I will see you on Tuesday. No training on days I work. My jobs hard enough.
@Daniel Ballin@Andrew Lustigman The EN OS is like an IM... early pacing is key, but few are able to get it right. Humility at the start will turn to strength at weeks 11-14. I’m still working on it after 10 years!
@Dennis Cruff@Daniel Doing that FTP test takes courage. Looks like you guys were in the minority here in JOS 2020. @Dennis Cruff is the first to use the term “The Wheels Fell Off” literally. The good news is that you have already proven your FTP... that is always the best way to start a 14 week OS Plan
@Yasko Howell Glad you are on the mend. The human body recovers with time and tender-loving-care
@Mark Lane Keep those IFs rolling, us M60-64 need to stick together
@Jacklyn Moore Its a great psychological edge to be riding around on Zwift with an EXN kit. BTW: You’ve had a great week, and I appreciate your Group Me @Ralph Moore I apologize for bailing on NOS, and look forward to you joining us here at JOS soon
@Angus Whitfield Needing two fans is the mark of someone who understands the EN motto: Work Works, and Fitness is in the Muscles (make those muscles cry)
@Wendy Kelly A one-min PR is worth having flat legs the next day. Congrats.
@Jeff Phillips Great work. The 3R ride is on my radar as I transition from ERG mode, and get accustomed to shifting gears again.
@Gordon Cherwoniak You’ll get the drill down... you been in the Haus for a long time. Hanging with your son is more important than any workout anyway. Keep your eye on the prize “Sub-6 on Aug 9”
@Shaughn Simmons Great to have your focus and dedication here on JOS. I’m looking forward to following you on your IMSG journey
JOS Week 1 was interesting, as I was coming of a very successful 2 week run block including my best Holiday Challenge in several years. No injuries lurking, so I wanted to absorb some TSS while staying healthy. I worked with the NOS squad and am at good baseline Swim, Bike, and Run fitness... confident in my current FTP.
Suddenly, the JOS bike workouts on Zwift crushed me, and I was having to cut every workout short. My SRM Power meter is reliable and accurate, but doesn’t appear to pair with Zwift or Sufferfest, so I have been swagging the calibration adjustment. Yesterday, I started the 80min “Tempo” portion, and despite being relatively well rested, immediately felt an RPE that didn’t match a 2-hour ride... and with some serious suffering, I had to drop at 90min. The SRM showed 75’ at IF .9... close to a 40K TT effort. While I was pleased with the WKO, my JOS goal is to “follow the plan.” My NOS biking was a mixture of short, hard WKOs and included no longer efforts to expose the Zwift calibration error.
I adjusted my Zwift FTP, and repeated the first hour of Saturday’s WKO today. Perfect 45’ at the prescribed .82 which felt about right. Next week, I’ll get to experience the full 2 hours... including that 10’ of zone 4. As @Bill Eckert noted, these Sat WKOs are no joke. I feel as if strong ABP rides will prepare me for a successful transition into Team EN CnC rides... where I will be able to complete the entire distance. I believe that, give my personal weakness in muscular endurance, this is the key to a successful OS for me. My work schedule will allow me to focus on training for the next 20 days, so It’s go-time.
@scott dinhofer You still da man. I am just all-in to make this the best OS in history, and promise to give you credit for my Renaissance year in 2020.
I did the Saturday bike today. Since the L1 weekday workouts were feeling a little light I decided to do the L2 Saturday ride. I'm still learning how to navigate around Zwift and Zwift Companion and hit the forward button on Companion about 23 minutes into the first Z3 interval so I stopped the workout and started over. Thus I have two files instead of one for the ride. The first 24 minutes was at IF 0.77 and the rest of the ride was at IF 0.88. 138 total TSS for the ride. I was feeling it in my quads towards the end of the second Z3 session. A little over 3000' of elevation gain in 31.9 miles. Sounds like good gravel ride training to me. On to week 2.
@scott dinhofer - HangOn ride is ~ 1:45 - the Jungle dirt roads slowdown the non-MTB users considerably now. I rode another 1:10 thereafter to stretch time to ~3:00 hours. About 170 TSS for the total ride time.
Comments
I got in a shortened version of the weekend ride 1 hour 20' with 40' at .85 and 10' .97. Looking to build the z3 time as that's closer to where I'll be for my 1/2 in July.
Took advantage of a dry day and did the run today. I got to do a 5 continuous mile jog for the first time since my last IMCOZ in’16. Diagnosed with hip dysplasia on both hips and a torn labrum, with the consistent band exercise, somehow my hip is tolerating slow jog 😀. Thinking about doing the Tour of Zwift again this year. First stage is tomorrow. Is anyone doing that?
I have had a blast this week! I haven't made every WO but that's ok. Made a couple scheduling booboo's. Feeling the fatigue and feeling satified with the quality of work. I work the next two days so I will see you on Tuesday. No training on days I work. My jobs hard enough.
JOS wk 1 BF L2 in summary;
Swim 0
Bike 50 miles ( Zwift)
Run 5 miles on TM
CORE 20 min x2
TTFN.
My Sat. bike was a little short. Got in a good WU, then 45' @ .76, and 10' @ .97. Plus a brick run.
Haven't done any weekend volume in a few weeks, amazing how fast the fitness goes away!
Early Sat morning HangOn ride stats here....followed up after with some Z2 stuff. Strong work all around this week peeps!
Had a good week of riding. Only did 2hrs riding yesterday as the trainer sucks the life out of me somedays:)
I kinda like zoning out during Zone 3 work but that 10min pop of threshold snaps me back into the real world rather quickly!
Great job week 1 everybody! Lets keep it rolling...
@Daniel Ballin @Andrew Lustigman The EN OS is like an IM... early pacing is key, but few are able to get it right. Humility at the start will turn to strength at weeks 11-14. I’m still working on it after 10 years!
@Dennis Cruff @Daniel Doing that FTP test takes courage. Looks like you guys were in the minority here in JOS 2020. @Dennis Cruff is the first to use the term “The Wheels Fell Off” literally. The good news is that you have already proven your FTP... that is always the best way to start a 14 week OS Plan
@Yasko Howell Glad you are on the mend. The human body recovers with time and tender-loving-care
@Mark Lane Keep those IFs rolling, us M60-64 need to stick together
@Jacklyn Moore Its a great psychological edge to be riding around on Zwift with an EXN kit. BTW: You’ve had a great week, and I appreciate your Group Me @Ralph Moore I apologize for bailing on NOS, and look forward to you joining us here at JOS soon
@Angus Whitfield Needing two fans is the mark of someone who understands the EN motto: Work Works, and Fitness is in the Muscles (make those muscles cry)
@Wendy Kelly A one-min PR is worth having flat legs the next day. Congrats.
@Jeff Phillips Great work. The 3R ride is on my radar as I transition from ERG mode, and get accustomed to shifting gears again.
@Gordon Cherwoniak You’ll get the drill down... you been in the Haus for a long time. Hanging with your son is more important than any workout anyway. Keep your eye on the prize “Sub-6 on Aug 9”
@Shaughn Simmons Great to have your focus and dedication here on JOS. I’m looking forward to following you on your IMSG journey
@scott dinhofer I see lots of gold medals, strong work
JOS Week 1 was interesting, as I was coming of a very successful 2 week run block including my best Holiday Challenge in several years. No injuries lurking, so I wanted to absorb some TSS while staying healthy. I worked with the NOS squad and am at good baseline Swim, Bike, and Run fitness... confident in my current FTP.
Suddenly, the JOS bike workouts on Zwift crushed me, and I was having to cut every workout short. My SRM Power meter is reliable and accurate, but doesn’t appear to pair with Zwift or Sufferfest, so I have been swagging the calibration adjustment. Yesterday, I started the 80min “Tempo” portion, and despite being relatively well rested, immediately felt an RPE that didn’t match a 2-hour ride... and with some serious suffering, I had to drop at 90min. The SRM showed 75’ at IF .9... close to a 40K TT effort. While I was pleased with the WKO, my JOS goal is to “follow the plan.” My NOS biking was a mixture of short, hard WKOs and included no longer efforts to expose the Zwift calibration error.
I adjusted my Zwift FTP, and repeated the first hour of Saturday’s WKO today. Perfect 45’ at the prescribed .82 which felt about right. Next week, I’ll get to experience the full 2 hours... including that 10’ of zone 4. As @Bill Eckert noted, these Sat WKOs are no joke. I feel as if strong ABP rides will prepare me for a successful transition into Team EN CnC rides... where I will be able to complete the entire distance. I believe that, give my personal weakness in muscular endurance, this is the key to a successful OS for me. My work schedule will allow me to focus on training for the next 20 days, so It’s go-time.
@Shaughn Simmons - how long was HOR? how long after did you do the Z2?
I did just shy of 2 hours outside yesterday with the nice weather, did CnC this AM and 30 mins of Z2 after. total of about
@John Culberson - stealing my moderator thunder, thank you for the awesome recap and rundown.. Week 2 thread is now posted
@scott dinhofer You still da man. I am just all-in to make this the best OS in history, and promise to give you credit for my Renaissance year in 2020.
I did the Saturday bike today. Since the L1 weekday workouts were feeling a little light I decided to do the L2 Saturday ride. I'm still learning how to navigate around Zwift and Zwift Companion and hit the forward button on Companion about 23 minutes into the first Z3 interval so I stopped the workout and started over. Thus I have two files instead of one for the ride. The first 24 minutes was at IF 0.77 and the rest of the ride was at IF 0.88. 138 total TSS for the ride. I was feeling it in my quads towards the end of the second Z3 session. A little over 3000' of elevation gain in 31.9 miles. Sounds like good gravel ride training to me. On to week 2.
@scott dinhofer - HangOn ride is ~ 1:45 - the Jungle dirt roads slowdown the non-MTB users considerably now. I rode another 1:10 thereafter to stretch time to ~3:00 hours. About 170 TSS for the total ride time.
Nice work all closing out the week strong!