NOS 2018 Bike Week 3-Free your mind & your leg's will follow!
Rule 6 - Free your mind & your leg's will follow!
Here we begin week 3, everyone getting used to the OS. The title of this thread does describe what we are doing continually in the OS. Every trainer ride, every run is the same theme, finding our limits and doing hard work at those levels and beyond. The key here is not just the physical work, but the mental challenge of learning to find your limits, or do an interval that you thought you couldn't.
We all place limits on ourselves, or allow others to do it for us. You Can't, I can't, that's not possible. How many times have we read a thread or started an interval we found difficult to get our arms around, but managed to find the mental fortitude to push through? The OS is as much about the mental training of disciplined execution as it is the physical work... Ride on!
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ok, where are all of the NOS people... I guess I need to post and hope others come in...
did 3x12 on Tuesday... Per @Coach Patrick 's suggestion to SWAG my FTP I did these as 1/3 260; 1/3 250 & 1/3 240. Guessing that FTP is in the high 240 range based on this.. maybe slightly higher... will likely have a new tighter approach next week to zone in on it!
2019_OS_L3_BF_Wk03_Tue - The Hoff (EnduranceNation.us)'s 21.0 mi bike ride
https://endurancenation.vanillacommunities.com/home/leaving?allowTrusted=1&target=https%3A%2F%2Fwww.strava.com%2Factivities%2F1963447516I once again used a Zwift race to get the FTP session in on Tuesday. I generally start these races at a ways above FTP and end up fading a bit as the race progresses. Built into these events are many surges of power to hang on to the group I settled in with. The net result is a workout of a total of about 1:20 with an IF for the entire WKO of about .84 with warm up etc. all in. I am using my in season FTP and I am not at all sure I could match that in a test right now. So my zones may be a little aggressive. I end up with 38 minutes at or above zone 4 (some of it well above) so I think the the essence of the plan is there. Much more fun for me to do it this way at times. Did a pretty low key run of 30 minutes on the treadmill off the bike.
Got in my 2x20 sweet spot intervals today, solid three days of FTP on tuesday, Running Speedworkhack on Weds (4x 1/2 mi & 2x1/4mi) and today's work!
2019_OS_L3_BF_Wk03_Thrs - The Hoff (EnduranceNation.us)'s 19.6 mi bike ride
https://endurancenation.vanillacommunities.com/home/leaving?allowTrusted=1&target=https%3A%2F%2Fwww.strava.com%2Factivities%2F1966038760So I did my ABP workout today on Zwift. The EN workouts which I have been doing were NOT available this AM. I don't know if they made some update that no longer accesses the workouts. I rewrote the wko and did that. If someone with zwift expertise can look into this. Or is it just me?
@Robert Sabo - glad to see someone else here is posting!
weird on the wkos. I use a PC and mine are stored on my computer. the other day I didn't see them, quit Zwift, restarted and they were where they should be. Also the other day I entered workout mode after starting the ride and couldn't see them. The 2nd time, i went to workouts from the home screen, just checked it this way now and they were there.
Skipped the APB and did an overly aggressive gravel ride. 44 mi, 200+ TSS...
Gravel & mud - The Hoff (EnduranceNation.us)'s 43.2 mi bike ride
https://endurancenation.vanillacommunities.com/home/leaving?allowTrusted=1&target=https%3A%2F%2Fwww.strava.com%2Factivities%2F1970231215Week 3 of my first OS in the books.
I tried a run streak to start the month but getting too much leg fatigue so I dropped back to at least a day off a week. My legs were pretty tired today so decided to focus on form, enjoy the weather and music. Perhaps I freed my mind... Super excited to see negative splits for the last 5 miles!
My bike training is on a Peloton. (No trainer or power meter on my road bike with aero bars) I trained with HR for past year with lots of endurance rides. Finding the Power zone training is really challenging with more leg fatigue than intervals and HR training.
@scott dinhofer I've been bad about posting.
I loaded to ZWIFT the OS level 3 and need to back and load level 2 or just modify the 3. I'm following OS as best I can.The smoke here in Northern Cal is going to improve so I should have a better routine soon.
@Robin Boyd-Kranis - In starting a run streak, I felt the same thing. the big item here is that you have to hack your week. for me that may mean not doing strides. though I AM doing a day of long run intervals on Wednesdays. I will usually run only 1.25-1.5 miles on days where legs really hurt and not care about speed. Good days for running "naked." EG, don't look at your watch. You will be pleasantly surprised with how fast you actually went!