Home Group Discussion-OutSeason October 2010

Oct OS Week 1

Time to get the party started! How did everyone do on their first FTP test? To be honest mine hurt pretty bad, but at least it's not 100 degrees outside now! I'm hoping for a jump of 15-20 watts from my last year ftp during the offseason. This year I'm really focusing on staying locked in my aero bars the whole test, so I know my watts will drop a little because of that. Before I would come out of them when it go really hard, but not anymore.....I'm staying glued to them.

Comments

  • Super excited to get going with the OS. Finished my FTP test yesterday. After the pain I came out with a 217. I can't wait to boost that. I am trying to stay in the aerobars while also trying to keep my head up so that I train those neck muscles. Next up is the run test...
  • The 2010 October OS forms are now open.

    From the menu above Community Groups. Join the October 2010 OS Group and you will then have access to the Oct OS forms.
  • I found you guyz. took awhile. okay so I didn't do the bike test due to a mt bike race the day before. and then I might not do the 5k tomorrow, cuz I am linking up with my running mentor that I haven't seen in months. and honestly it will be 13 days tomorrow since I have ran and before that just twice and before that the IM when my ITs flared up.. so hoping that tomorrow I can ease back into running so will prolly nix the 5k. just sayin'!!! and the bike test, well right now I am trying to get pooped up for my next mt bike race 17 October and it is a gnarly course so this requires everything I have. so do a solo bike test or go recon the course so I don't embarrass myself in front of 250 racers and their families cuz I am helping to plan it and you can see that I have mt biking on my brain. Plus my IM swim was so slow and I am trying to decide if I should switch pools, would it be closer than my current 35' highway drive away and what are my coaching options with my available time. Plus I have been tired. so there. !! and I am so power illiterate it isn't even funny and I have a Mac and with the current EN reading doesn't seem to be an easy, to use fix without slowing down the Mac. so I have no power software like WKO. I know kick me out now!! I got troubles.

    Next person?? smile. m
  • 156 FTP. So disappointing but it will get better!!! Running in the am. I'm out of town, but there is a running trail right behind the hotel so I'll kick it in. Ugh...hope it goes well. Y'all keep it up.
  • Did the run test this morning and pulled out a 48. Hurt quite a bit. Although seeing others suffer along with me somehow makes me feel better image
  • Thanks for picking up the ball and starting this thread.

    Vets, please just follow/create the series of weekly threads that we've developed over the years and show the kids how it's done. Thanks!

  • Hey peeps!! okay so I weighed myself today and find Gordon's thread on weight (forgot where sorry)... this is a google spreadsheet and it is great to keep track throughout the year! nice to have a starting point.

    I think I am gonna sign up for a 5k this Saturday and use it as my VDOT. nope I can't reproduce the same course but I do get the mental edge of racing. and later there is a kid's 1k that the dog can run in too and a hayride to the pumpkin patch.. so I can kill two birds with one stone, actuallly 3, get a VDOT, run the dog and get a pumpkin for each of my youngest plus feed them!!! I love family oriented races like that. haven't quite decided.. but it sounds fun (to me!).

    I ran this morning with two GFs and well... sheepishly I ended up running 10 and with walk breaks got a total of 14.5!!! ruh roh. 13 day break from running and I told you I was gonna ease into it. well see one if 65 and so she said we are gonna run but using Galloway method on the mile we will walk 90" and then every few miles walk 5'.. so I was thinking that meant actual running of about 5 -6. and with an "easier pace", I would be easing into it. well, we ran the miles in my zone 1 and yes took the walk breaks but yes got a bit too much mileage but I think the legs will make it. cuz me personally?? 10 miles is my all time "happy" distance. totally chills me and I get feel good all day long!! nice weather too. well I had to start off in tights and long sleeves and gloves but by the end had changed into shorts and ditched the long sleeves. Had on my red MDOT shorts, visor and sport top! so ya know I had to actually look like I was running!! and not walking. ha. anyways my weight was up 1.5 lbs and as a girl, nobody likes that cuz it sits right at your waist and I think yesterday I could feel it jiggle when I was driving around.... ewwww. so?? the extra miles were just fine with me. !!

    m
  • Did my Thursday bike today. 2 x 8' @FT and the rest at 80-85%. I had a little more time so decided to make "the rest" a one hour piece. After doing the 2 x 20' a couple of days ago, 2 x 8' just seemed easy. As to the 80-85% thing; on a trainer, so no stop signs, no one to chat with. At thirty minutes I was mentally checking out and I think it took another 5 minutes of head games to get through it and I just kept on going. Definitely tired at the end. Managed a 0.876 IF. Can't wait for Saturday image
  • Hey all - it's nice to jump back in and read what the group is up too.  I totally whiffed on testing this week, but plan to kick off run testing tomorrow. Spent the past 2 months just riding 1 - 1.5 hour hard intervals - part of the "if you want to ride fast, you have to ride fast" theory, and I was able to elevate FTP to 240-250 range based on the data so that's a good start. Not looking forward to the pain of a 5K, but am super-excited to work hard this winter. Plus - I got a new running buddy a few weeks ago (5 mo old Scarlett - hound/lab mix) to keep me motivated to run outside.  Look forward hearing more about you all.

    Dominic

  • Squeezed my VDOT Test in at lunch - pretty happy with the results. New 5k PR, 10 seconds faster than where I finished the OutSeason last year.

    Overall 19:50

    Lap 1 6:28
    Lap 2 6:23
    Lap 3 6:21
    .1 :37
  • actuallly 3, get a VDOT, run the dog and get a pumpkin for each of my youngest plus feed them!!! I love family oriented races like that. haven't quite decided.. but it sounds fun (to me!).





    That's 4....1. VDOT, 2. run dog, 3. get pumpkins, 4. feed kids....lots of dead birds there Marianne!!
  • OK...did the run test. I wanted to do it this morning but it didn't get light until 6:30 and I wasn't totally comfortable running in the dark on an unfamiliar bike trail in a strange town....so I did it tonight. Not much improvement over last year, but it's a starting point. VDOT is 28 (27.9 but I'm rounding up). Felt good actually. So excited to see how it goes this year!!!

    Good work all!
  • what is vDot and how do I calculate it? Thanks.
  • @Sergio,

    vDot is a Jack Daniels term that we have adopted here in EN. It's a pacing system.

    This week's run test is a 5K. After running the 5K, record your time and then enter your results into the Data Tool (DT) under the Community menu above. There is a menu to add tests. After inputing the time, go to the pull down menu and click on Tests and then Zones. The zones will be used to set running paces.

    You can search Jack Daniels on EN, the web our read the book, "Daniels' Running Formula"
  • Did the test on the treadmill. Managed to run 22:30 for 5K with the incline set at 1.0. New VDOT of 43.3 (vs 42.5 from a 5K road race a month ago). Feels about right based on where I am at right now. I think I might race a 5K on Saturday too for fun so I'll be able to "validate" the result. I suspect I can go a little faster outdoors in a race situation.

  • Did the test yesterday and came out at 20:05, which happens to be a PR for me. I don't get it though, I have not done 1 exercise since IMLO at the end of August and my VDOT improved? I have no idea why this happened, I know the last time I tested it was 100+ degress so I know that had an effect on me. If anyone could shed some light on this I'm all ears? I did the OS and then a 12 week build for IMLO, but this still doesn't explain how my Vdot went up after taking 5 weeks off of doing absolutely nothing!
    ON the flip side, I pumped that I get to start the OS with a PR VDOT, just means I will be a LOT faster this year!
  • @Chad

    I had a similar experience. Took about 3 weeks completely off after IMWI & PR'ed my 5k. Attributed my PR to being completely rested but still retaining the fitness from IM training.

    I know I've seen some posts about the IM being a big training day/volume bump & you don't start to lose fitness immediately. 5 weeks seems like an out-lier to maintain/gain fitness though.
  • Today's ' Bike - 60' does that mean the MS is 60 minutes long or is it 60 minutes in total including 10 minute WU & CD? Thanks!
  • Posted By Martin Hernon on 07 Oct 2010 12:25 PM

    Today's ' Bike - 60' does that mean the MS is 60 minutes long or is it 60 minutes in total including 10 minute WU & CD? Thanks!

    The 60' part is just an estimate - I think Rich said somewhere if the plan didn't have an overall time us, as Triathletes, would go nuts and not know how long to workout.


    Bike - 60

    MS: 2 x 6' (2') @ 95-100%/Z4/Hard Remainder of time @ 80-85%/Z3/Mod-Hard

    Pay attention to the MS portion of the workouts - Focus on doing the 2 x 6 @z4 and then spend your extra time at z3.  The 60' estimate would include everything WU/CD MS 2x6 & your time spent at z3.


     

  • Got all testing in 5K was slower than some of my sprint times. Oh well.  Do not have a PM for the bike so LTHR was 143 (19.8 MPH), 5K VDOT 28.3, 5K LTHR 143. Thought the same LTHR for bike and run was a little odd but they give me starting points. OS start weight 269.

    5 K Splits

    M1: 10:22

    M2: 10:42 ( had to cross road with lotso traffic)

    M3: 10:05

    M3.1: 9.21

    Excited to see how much things inprove

     

  • Felt pretty good running today. Swapped tomorrow's run for today so I can race cyclocross tomorrow. Ran 5 miles in 40:40 with 2x1/2 and 1xmile. First time since starting back running 2 months ago that I started to feel like my old self. Now to see if I can move up a few places amongst my Cat 4 group in the Cross race tomorrow.
  • I didn't race today as I rode with hubby/group and caused no blip to the family! did the 5k run test solo yesterday and didn't sign up for the 5k race, nor tomorrow's triathlon and borrowed the p90X, so I told DH that I saved him at least $200.. but I was wiling to half it with him!! This is a running joke as you know tri stuff is $$$ and right now I need new tires and road bike shoes so the road bike is operational!! I rode to ride start, caught hubby in the middle and then rode home drafting off a friend so got my intervals sucking his wheel! perfect. did a brick run just cuz I like to.... and stretched outside, it takes me 3 weeks to recover from an IM, more like 4 and finally I am also feeling my old self. it is 91 here today and I am thrilled. it could be this way all year and I would be happy, 59 at ride start and then warming up.....back in shorts and tee
  • This morning's ride with Josh Choate, Jesse Spate, daughter Shelby and Habitat 500 friend Morgan was just awesome. Weather was perfect, route was safe, hills were just right and it was an incredible morning topped off with the best food made by Josh's wife, April. Hung out with his great family for a little while watching the start of IM Kona. Perfect training day!
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