And there's going to be a ton of us at IM WI, to boot.
Matt (or anyone else) - just curious - what's your experience with that first indoor test compared to what you'd been doing outside in the previous couple months? I don't want to get unnecessarily depressed (or jacked up). My memory is that people say that they have a bit lower test value inside on the whole.
I have a road bike, but it's so old that it has 7-speed cassettes and can't even fit my wheel with a PT hub in there. So I'm going with the tri bike all winter. I think I'll try to go ahead and just stay in the bars all winter and maybe use a phone book under the front wheel to prop me up to see the TV. ;-)
I can see the November OS team is going to ROCK!!!
I’m in for the fun!! It will be a lengthy winter in St Louis Mo down in the pain cave. This will be my 3rd OS with EN. Still so much to learn and improvements to make! My main goals this OS are to improve my run and metal 6 pack.
My A race will be IMLOU. I am debating adding IMSG or IMAZ. Will decide shortly.
And there's going to be a ton of us at IM WI, to boot.
Matt (or anyone else) - just curious - what's your experience with that first indoor test compared to what you'd been doing outside in the previous couple months? I don't want to get unnecessarily depressed (or jacked up). My memory is that people say that they have a bit lower test value inside on the whole.
I have a road bike, but it's so old that it has 7-speed cassettes and can't even fit my wheel with a PT hub in there. So I'm going with the tri bike all winter. I think I'll try to go ahead and just stay in the bars all winter and maybe use a phone book under the front wheel to prop me up to see the TV. ;-)
I think it will depend on how much time off you took. Last year I droped about 25 watts from my peak outdoor FTP and my starting indoor OS FTP. I'm hoping this year the drop will be a little less as I took 3 weeks off instead of 6 weeks.
Eitherway, i wouldn't worry to much because my experience has been that anything you "lost" comes back very quickly and relatively easy. In other words, in the first 4-8 weeks of the OS most people that took a bit of time off (or are new to this type of training) will see large gains.
It getting to the next level above your pervious peak FTP that is the hard part!
I personally ride a tri bike for the OS, but I end up doing most FTP work on the base bars and most 85% work in the aerobars. It seems to work well for me and is a good balance. I make the transition to 100% aero bars when I start training for my A-race.
Granted that you get more air in the base bars, but aren't you training different muscles?
I had done some trainer work last spring with some intensity and had done it the way you describe (on the base bars) because that's how I got the biggest number :-) but then was shocked how the numbers went down when I got into my aero position. Obviously I shouldn't have been shocked, since sitting up was how I was getting bigger numbers, but after the fact, I figured the better part of wisdom for next year (meaning now) would be to avoid that adjustment again... Obviously you feel otherwise...and the greater aerobic work is worth the adjustment???
May - Early A race - American TTT as relay/single June - C race/event - Horribly Hilly Hundreds 100k July - B - Door County HIM Aug - A Steelhead HIM Sept - B+ Burito Union - 10 hour sprint repeats as relay team
End of OS goals - like to raise FTP > 3.5w/kg 2011 Race goals, top 15% or lower in age group rankings, sub 5 hour on HIM events.
William my n=1, I spent most of the last OS in my base bars, I had an FTP of 293 after the second test but it didn't hash out the same on the road in the aero bars and raced IMLOU on an FTP of 274. One of my goals this year is lock myself in my aero bars for the FTP and Z3 work for the OS. This might change after my first 2x20 but so far I'm surviving riding hard in aero inside. I can work myself silly in either position but I clearly push higher watts in the base bars.
@William - i didn't really think about it that much at all. I know that I will spend the majority of my time in the aero bars outside so I like a little bit of variaty in the OS. I make sure to at least get in the aerobars for the 85% work so I'm not sitting up the entire time.
I'm actually starting the OS on 11/15 but decided to tag along with you guys for fun...actually I can't wait to get Marine Corp done this weekend so I can start working towards Lake Placid!
Kelley Hamlin, Endicott, NY, Int
Race Schedule not completely solid but A races are: IMUSA Pocono 70.3
My main OS goals are: 1) To feel like I'm in the best shape of my life (and have the numbers to prove it) 2) To instill subtle panic in the guys from my local tri club that are also doing IMUSA ("HOLY @#$#! We'd better get to work or she is going to beat us")
My main season goals are: 1) To have as much fun at Lake Placid in 2011 as I did in 2010 2) and go sub-12 3) AND (last but certainly not least) be accused of being a cheerleader at every race I participate in.
Hey, sounds like some confusion I had earlier. Look on the front page, under 'community', click on 'groups', and you'll see the latest groups, including the Nov OS.
There will not be a forum like last year it is all linked to the dashboard once you sign up. From the community tab, go to groups and in there should be a November OS for you to sign up. With an all new turkey logo and everything. Either that or I was not paying very good attention to that stuff last year.
As I understand it all the comments we make in the Nov OS group will be posted to the dashboard but by clicking on the Nov OS group it filters out the other stuff and you just get the OS people and disucssions.
Checking in from sunny Seattle, WA. First OS of any kind. "A" race is IMCDA where I'm looking to make more advanced mistakes than the cornucopia of newbie mistakes I made at last year's race: 14:11 on the back of a blistering 6:08 marathon. OS Goals? Do my level best to hit all of the workouts and get to better ftp/vdot/weight than IMCDA 10 race day.
Pre-OS weight: 203lbs End OS weight: 190 lbs
Pre-OS ftp: ~235 (254 peak last season) End OS ftp: 275
Pre-OS Vdot: 37/38 (38 peak last season, in anti-EN long slow running mode all last year) End OS Vdot: 41
Season Goals:
1:15 swim (1:19 last year) 6:00 bike at 290 or less TSS (6:32 at a 320 TSS last year) 4:45 marathon (6:08, see TSS score above)
Total IM time: sub 12:30
I know that a 41/42 Vdot ought to run faster than that, but would rather give myself some room to hit the overall goal...and the heat (relative to training in Seattle in the spring) ain't this big guy's friend...
If you hit your weight goals that 13 lbs will really help the vdot go up. Also I would add that the speed work here will really help the vdot as well. In any event I guess what I am saying is that you should be good improvement on the run if you hit the workouts.
Posted By Gordon Cherwoniak on 29 Oct 2010 07:05 PM
David,
There will not be a forum like last year it is all linked to the dashboard once you sign up. From the community tab, go to groups and in there should be a November OS for you to sign up. With an all new turkey logo and everything. Either that or I was not paying very good attention to that stuff last year.
As I understand it all the comments we make in the Nov OS group will be posted to the dashboard but by clicking on the Nov OS group it filters out the other stuff and you just get the OS people and disucssions.
This will be my 2nd season of triathlon since the early 90's (I'm 32)
Race Schedule: UBC Olympic Distance March 6th, 2011; Vancouver BMO Half Marathon May 1st; Vancouver International Triathlon Half-Iron (A-Race) July 3, 2011; Calgary 70.3 July 31st, 2011 (A-Race); Kelowna Apple Triathlon (Olympic) Aug. 21st, 2011; Vancouver Triathlon (Olympic) Sept. 5, 2011.
I would like to run at or under 1:30 in the BMO half-marathon (PB is 1:36)
I have a goal time of 4:40 for the half-irons (PB in my one race so far is 4:51)
I would like to improve my time in the Oly's (fastest one was 2:18 in 2010)
I have had quad cramping in 3/4 of the runs in the races that I did in 2010, so I would like to avoid that!....
Weight is currently 5'11', 203 lbs. (2009 I was 230 lbs), I would like to be at 190 lbs for a race weight in 2011
I'm looking forward to getting fast with this plan this year!
B races: Jun and Aug Half Irons TBD (thinking High Cliff and Steelhead)
Madison Camp for sure. Placid Camp?
100th Bay to Breakers?
2011 Goals:
My big goal for 2011 is to position myself to try an Ironman in 2012. I completed my first Half Ironman this past season and have been greatly inspired and encouraged by all my fantastic EN teammates. I have a long way to go to get where I want to be.
End OS goals are VDot 40 and weight 185
I have been a lurker in OS the last 2 years and this year plan to be a more full participant. More fun and more accountability
Ount me in for the Nov OS. For some reason I was in the Oct OS group and I looked at my calendar with IMCdA as my A race Oct just doesn't make sense. Plus I can tell this will be a lively group.
New Member Suffolk, VA Intermediate Racing @ 40 y/o in 2011
2011 Races Shamrock Half Marathon Kinetic Half IM CdA
Comments
I don't know about every one else but I'm fired up and ready to go!
Matt (or anyone else) - just curious - what's your experience with that first indoor test compared to what you'd been doing outside in the previous couple months? I don't want to get unnecessarily depressed (or jacked up). My memory is that people say that they have a bit lower test value inside on the whole.
I have a road bike, but it's so old that it has 7-speed cassettes and can't even fit my wheel with a PT hub in there. So I'm going with the tri bike all winter. I think I'll try to go ahead and just stay in the bars all winter and maybe use a phone book under the front wheel to prop me up to see the TV. ;-)
I’m in for the fun!! It will be a lengthy winter in St Louis Mo down in the pain cave. This will be my 3rd OS with EN. Still so much to learn and improvements to make! My main goals this OS are to improve my run and metal 6 pack.
My A race will be IMLOU. I am debating adding IMSG or IMAZ. Will decide shortly.
Matt
I think it will depend on how much time off you took. Last year I droped about 25 watts from my peak outdoor FTP and my starting indoor OS FTP. I'm hoping this year the drop will be a little less as I took 3 weeks off instead of 6 weeks.
Eitherway, i wouldn't worry to much because my experience has been that anything you "lost" comes back very quickly and relatively easy. In other words, in the first 4-8 weeks of the OS most people that took a bit of time off (or are new to this type of training) will see large gains.
It getting to the next level above your pervious peak FTP that is the hard part!
I personally ride a tri bike for the OS, but I end up doing most FTP work on the base bars and most 85% work in the aerobars. It seems to work well for me and is a good balance. I make the transition to 100% aero bars when I start training for my A-race.
I had done some trainer work last spring with some intensity and had done it the way you describe (on the base bars) because that's how I got the biggest number :-) but then was shocked how the numbers went down when I got into my aero position. Obviously I shouldn't have been shocked, since sitting up was how I was getting bigger numbers, but after the fact, I figured the better part of wisdom for next year (meaning now) would be to avoid that adjustment again... Obviously you feel otherwise...and the greater aerobic work is worth the adjustment???
Ken Wood - Madison, WI , Int Plan
May - Early A race - American TTT as relay/single
June - C race/event - Horribly Hilly Hundreds 100k
July - B - Door County HIM
Aug - A Steelhead HIM
Sept - B+ Burito Union - 10 hour sprint repeats as relay team
End of OS goals - like to raise FTP > 3.5w/kg
2011 Race goals, top 15% or lower in age group rankings, sub 5 hour on HIM events.
Races:
Around the Bay 30k
Sporting Life 10k
Muskoka Long Course
Graham Beasley Oly
Calgary 70.3
Muskoka 70.3
Goals: Sub 6:00 for 70.3 and sub 165 lbs.
Kelley Hamlin, Endicott, NY, Int
Race Schedule not completely solid but A races are:
IMUSA
Pocono 70.3
My main OS goals are:
1) To feel like I'm in the best shape of my life (and have the numbers to prove it)
2) To instill subtle panic in the guys from my local tri club that are also doing IMUSA ("HOLY @#$#! We'd better get to work or she is going to beat us")
My main season goals are:
1) To have as much fun at Lake Placid in 2011 as I did in 2010
2) and go sub-12
3) AND (last but certainly not least) be accused of being a cheerleader at every race I participate in.
Wm
Dave Corso, Milford, MA, age 43
Follow me:
2011 Races:
2011 Goals:
We'll see ya there.
David,
There will not be a forum like last year it is all linked to the dashboard once you sign up. From the community tab, go to groups and in there should be a November OS for you to sign up. With an all new turkey logo and everything. Either that or I was not paying very good attention to that stuff last year.
As I understand it all the comments we make in the Nov OS group will be posted to the dashboard but by clicking on the Nov OS group it filters out the other stuff and you just get the OS people and disucssions.
Gordon
Pre-OS weight: 203lbs
End OS weight: 190 lbs
Pre-OS ftp: ~235 (254 peak last season)
End OS ftp: 275
Pre-OS Vdot: 37/38 (38 peak last season, in anti-EN long slow running mode all last year)
End OS Vdot: 41
Season Goals:
1:15 swim (1:19 last year)
6:00 bike at 290 or less TSS (6:32 at a 320 TSS last year)
4:45 marathon (6:08, see TSS score above)
Total IM time: sub 12:30
I know that a 41/42 Vdot ought to run faster than that, but would rather give myself some room to hit the overall goal...and the heat (relative to training in Seattle in the spring) ain't this big guy's friend...
Art,
If you hit your weight goals that 13 lbs will really help the vdot go up. Also I would add that the speed work here will really help the vdot as well. In any event I guess what I am saying is that you should be good improvement on the run if you hit the workouts.
If you dare head over the the annual 'Heads we win, tails you lose thread' here: http://endurancenation.us.dnnmax.co...fault.aspx
The coaches will give you some target to hit as well.
Gordon
I'm in!
I'm new to EN--joined in August 2010. Looking forward to OS!
Michelle Bishop, Ottawa Canada, age 48 in 2011
2011 Races:
2011 Goals:
Thanks Gordon, I think I will head over there... I am fond of games of chance, rigged as they may be...
Correction there is a 2010 fourm thread.
Gordon
I'm in!
I'm looking forward to getting fast with this plan this year!
In for my 3rd Nov OS.
Bill McKee
Lake Zurich, IL (Chicago NW suburbs)
Intermediate
Follow Me:
Twitter
Facebook
2011 Races/Events:
2011 Goals:
Matt Thoma
Vacaville, CA, Beg. OS
2011 Races
A sprint or two following the OS and some olys and maybe a half leading up to the full Vineman
July: Full Vineman
New Member
Suffolk, VA
Intermediate
Racing @ 40 y/o in 2011
2011 Races
Shamrock Half Marathon
Kinetic Half
IM CdA
2011 Goals
Finish my first IM
I'm in. I didn't post my goals in the prior post. Here's the season plan:
Currently live in Winnipeg, Manitoba - Canada
Moving in November to Kansas City.
Intermediate OS plan for me this year.
2011 Races:
1. Ironman Lake Placid
2. Ironman Canada
3. A 100 Mile Race - actual race TBD, but will be after IM
4. Will try and get into NYC Marathon. So, a maybe here.
2011 Goals:
1. No huge goals for the FTP / VDot, as these are brand new to me this year
2. Overall goal is to be 11:30 at IM this year. Prior best is 12:05.
IN!!
Curtis Smith, Ottawa, ON, Canada - Age 38
Follow me:
2011 Races:
2011 Goals:
I can't access the "Outseason November 2010" Training & Racing Group...anyone else having this issue?