Who is ready to roll?
Who is ready to start the OS? Remember that Nov OS is clearly the best group every year. If you have been in it before I am sure that you know that. If not, trust me, no question about it. The title of NOSA - nov out season alumni - will carry you through next summers race season in good form.
My plan is to take it seriously this year. Need to have plenty of watts ready to go early in the season next year. Looking at Tour of the Battenkill in April, American Zofingen in May then the build to IMLP. Big watts little KG is gonna be key along with some Vdot improvement. Want to have FTP of 330 by May 1.
Welcome to the N O S -
Those that post the most data tend to stay the most honest about it and see the biggest gains. Just sayin...
Who are you?
What are your goals?
What are you racing next season?
Comments
So close Bill! It's yours this year, for sure. Congrats on the PR!
I am so ready to roll that I'm doing my FTT in the morning. I'll let you all know how it goes.
NOSA rules. It's true.
Seriously????????????????
We Will Have To SEE
It's hard for me to beleive you can get serious, but if you do WATCH OUT!!!
Yes I live in HI, yes I have a pain cave. It's dark by 6 pm and not daylight until 6:30 am. Roads are only marginally safe for riding in the daylight and not at all after dark. Running is better but also have a treadmill. I'm rarely home in the daylight.
Lynne
My Name is Carl Noftsger from the middle of the United States (IOWA) expecting a cold winter so the pain cave is set up and welcoming me with open arms. Bike set up with barf bucket just to the right. Think I will be needing this. I have been doing triathlons for 10 years now and this will be my first ever in a serious training plan ever. Did my first half (Kansas) this year in 5:48 and this was 3 weeks after a marathon. Learned it is hard to train for both at the same time. My legs were always tired. Purchased a power meter and ready to roll. I know going into this my bike and watts will be weak so I am looking forward to huge gains. Current vDot is 47 best vDot was 4 years ago and was 54 and would REALLY like to get back there.
Racing various 5 and 10K's around the Des Moines area. Drake 1/2 marathon in April. Kansas 70.3 in June and would love to see 5:20 or under and then AA race is IMMOO.
CARL
Posted this to the group home page, but maybe this is a better spot.
So I decided to get a jump on things and do the run test today, rather than in the dark before work this week. A tough run, but I can honestly say I pushed myself all the way. I faded a bit at the end, but hopefully not enough to mess up the results (and it was very slightly uphill). According to my Suunto foot pod, the splits 1 mile splits were 8:11, 8:09, and 8:26, with an overall average pace of 8:15. My Suunto pace was a little off, since I did the 3.11 miles in 24:57, or an 8:01 pace according to the data tool. And the course I ran measured exactly 3.11 miles in map my ride. So I will have to tweak the watch calibration or manually add 15 seconds the pace that shows on my watch during training runs. First test is in the books! Have my first vDot number ever: 38.5.
Here's a question:
I trained with pace last season, and had a pretty good idea about what pace to shoot for for the test. I just got a power meter and have not had much time to experiment with it yet, so I have absolutly no idea at all for what kind of power to shoot for. The odds seem very great that I will mess up the test badly. I am considering doing a 20 minute hard effort on the bike tomorrow morning, just to see what kind of power number I might be able to put up. Then rest Tuesday, and do the real bike test on Wednesday. Rest Thursday and Friday and do the normal weekend workouts. That will give me the same number of workouts as in the plan for week 1. Any thoughts?
Gordon Cherwoniak reporting in... goals to go beyond last season FTP and vdot which should not be too hard as it's only my second OS after coming off the couch for 3 years. I have set ulta aggressive goals of FTP 280 and Vdot 41.
Given that I just got my bike set up on the trainer for the first time yesterday and took a spin, 2X6' and the test will be interesting. Other than a few mountain bikes between and a couple short runs in the last two week I have don't nothing for 8 weeks. I expect quite the hit to the FTP from last season which was 241.
My A race plan is for Calgary 70.3 on July 31, 2011 but I have to sign up yet. I'm putting my current cash in to the new EN kit.
Gordon
And as a little background, I'm Jim Daley, from Delmar NY (not far from you Chris!). 2011 will be my third year in triathlon, and my A race is IM Lake Placid. In 2009 in did sprints and one olympic, in 2010 I did the Timberman HIM. I've been on the three year plan with Placid as the goal all along. Just got a power meeter a few weeks ago. Been training with pace for the last year, but new too power. I've neen stalking EN for over a year, getting all that I could out of the free stuff. Now with Lake Placid on the horizon I am very phsyched to be here!
Did the vdot test today at a local race , got an initial vdot of 44 hoping to bump it up and break that magical 20min barrier in the 5k. That last 1min is so annoying !
I have only recently started doing tri’s, my first was Lobsterman in ’09. This year I did 2 sprints and the Pumpkinman Challenge (sprint and half – same weekend, 1:27, 5:49). I really think of myself as a runner. I’ve run 15 marathons since my first in ’04, three of them were this year and 2 of those were Boston qualifiers.
I am new to EN, new to power, new to driving a Drainer. Getting ready for the FTT I did 3x8’s, 2x10’s, and 2x12’s. I expect my FTP to be on the low side – around 180 if it goes well. I have no idea what to set for FTP goal yet.
Season plans
New Bedford Half Mary
Great Bay Half Mary
Boston Mary
IMLP
Pumpkinman HIM
Mount Desert Island Mary
Ready to test in the AM!
It is my first season with EN and I have pretty lofty goals.
I'm pretty used to the spinnervals FTP protocol...so this 2x20 thing is major suckage for me. I am not in great biking shape but tried to do a couple trial runs of the 2x20 last week at lower wattages...not good.
Should be an interesting test. If it sucks, I'll just use my best FTP ever to set up all my intervals. :-) We'll see how long I last that way.
Well, today is the day. Pretty cool to see that the ball is rolling for alot of you.
I get up far too early in the morning for AM workouts, so I'll be doing my testing tonight.
I do have to admit that it did pain me a bit to set up the cave yesterday. It was a gorgeous fall day in Chicago, and I knew I'd be spending the next several months indoors. Somehow though, I'm really looking forward to this OUTseason.
A bit about me, if anybody would like to know:
This is my first season with EN, I am quite excited, and can't wait to get to work. The upcoming spring/summer race season will be my third. I have made significant progress each of my past two seasons, and look forward to doing the same. Last year was my first half (Rev3 Cedar Point), and this season I have 2 70.3s as my A races.
Proposed Schedule as of now:
5/21 Galena Sprint
6/26 BigFoot Olympic
7/17 Racine 70.3
8/7 Bangs Lake Olympic
9/11 Rev3 Cedar Point Half
Last years 70.3 time was 5:38 (45:00/2:37:00/2:12:25). Race weight was 170lbs, (~2.9 w/kg).
Bike/run focus this offseason is right up my alley. Focusing on a more midfoot run & higher turnover is key for me, run times need to come down alot. I am happy with my bike times, but really want to focus on upping the FTP. Going against the grain, I will take more swim lessons this winter as well, I know I can shave a few minutes off my times with improved technique.
Thanks for listening, looking forward to the next few months with you all.
-Ed
OK - I figured out how to do this, so here we are. Estimated FTP based on 3x8, 2x10, and 2x12 this week was 180 going into the test today. Resutls NP = 183; W/Kg = 2.6 Not great but I always knew my bike motor was whimpy.
NovOS FTP Test:
Duration: 42:04
Work: 453 kJ
TSS: 72.2 (intensity factor 1.014)
Norm Power: 183
VI: 1.02
Pw:HR: 2.74%
Pa:HR: 3.25%
Distance: 10.705 mi
Elevation Gain: 0 ft
Elevation Loss: 0 ft
Grade: 0.0 % (0 ft)
Min Max Avg
Power: 70 251 180 watts
Heart Rate: 130 174 164 bpm
Cadence: 65 114 81 rpm
Speed: 10.4 17.5 15.2 mph
Pace 3:25 5:47 3:56 min/mi
Hub Torque: 4 10 8 lb-in
Altitude: -3 -3 -3 ft
Crank Torque: 89 264 188 lb-in
Temperature: 64.4 66.2 64.5 Fahrenheit
http://www.floswimming.org/videos/coverage/view_video/234427/106270-5-the-auburn-puke-session
I do not recommend this during your FTP type testing...you should be puking without assistance!!
By the way...some of the guys on this are olympians.
safe for work.
@Eric: Epic!
Geoff Wieczynski, Lafayette, CA. Last year I got a new job and was a basket case and my training went to hell. Frankly, I hated my bike! I've been running a couple of days a week and up until last week had not been on my bike for months. I am doing two 70.3 next year--Wild Flower and Vineman.
@Ed,
How did you like the Rev3 in Cedar point (assuming you did since you are going back)?
Have a similar plan this year with my first HIM's planned as Muncie and Augusta. I might swap Augusta to Cedar Point...
About me...
A "runner" turning to Tri. After 2-3 years of run focus I am moving to Tri. Have completed a handful of Sprint Tri's over the past few years with my last in 2008. Planning for 2 HIM in 2011 and going long in 2012 (probably IMMOO).
Hoping the group Mojo gets me through the Chicago Winter!
// Jeff
I am new to EN and to the OS phenomenon. I've been doing tris since 2001 and my first IM (LP) in 2006. Have done 3 others since.
2011 season plans are for TTT in May and IMC in August. With some Ontario local races through the summer.
Goal is to get better on the bike - my weakest of the 3 sports.
On the trainer in the morning. We'll see how it goes!
Ann Frost
London, Ontario