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Off season Goals

new2703new2703
in General Training Discussions

 As the 2012 season comes to an end, I'm trying to figure out goals for the upcoming OS and season.  What are realistic bumps one can expect in FTP or Vdot.  

Comments

  • new2703new2703
    Forgot to add some potentially useful information:
    1. No of years in sport= first year. Started training in October with a spin bike and started using old road bike in Nov/December
    2. Previously did Tri in early 90s before taking a 20 year break and gaining over 100 lbs.
    3. Pre EN Training. Prior to March 2011 was completely sedentary. In March, started with slow walk jogs because unable to run longer than 10 minutes. Starting in October of 2011- swimming 1-2x week, riding 2-3x/week, and running 2-3x/week. Started EN at end of Jan 2012
    4. Age: 44
  • mgraffeomgraffeo
    John, very reasonable to expect 10-15% bump in FTP, and a few Vdot points. Better than spend time wondering about how much you can improve is to put your head down, get the work done, focus your mental energy on recovery and nutrition/body comp, and see just how strong you come out the other side.
  • Coach PatrickCoach Patrick
    Agreed with mike...set an incremental goal, as in 20W greater than last test....hit that every week until you crush it, achieve it, then rest....20W higher than LAST test. image
  • new2703new2703
    Thanks guys. Probably going to work with Core Diet on nutrition. I like to set goals as I think it helps me keep focus and stay motivated. Probably going to work with Core Diet on nutrition and weight loss
  • new2703new2703
    Sorry typing from iPhone so can't always see what I type
  • Gordon CherwoniakGordon Cherwoniak

    John,

    I like to set goals as well. I'd say set some for the OS but the season if a total crap shoot at this point given the increase you will see.  I typically look at the season goals when I enter the IM plan but even then time goals are dangerous given race conditions like wind.   

    Personally I have found the following:

    yr1 180 - 220  - 22% increase coming off the couch with about 2 months of mountain biking and the month prior some harder efforts to get ready for the OS

    yr2 205-231 - Again a long lay off after the race season and thus a loss of 15 watts.  I also failed to hit workouts in this OS but still 12%

    yr 3 220-241  - I came with a short lay off but still a couple months with no pre OS.  This led to some difficult times as the body adjusted.  This was just under 10% for year 3.  Workouts were better that yr 2 but not a good as year 1 were I hit almost all the workouts with a couple exceptions where I needed a break because I was over cooking myself.

    Going in to year 4 - Give my pre OS rides I figure 230-240 will be my test.  My goal for this OS 270 or 15%.  A could notes is that these 3 OS' were 20 weeks.  As Mike said 10-15% is a good goal. 

    As for Vdot I had issues with getting my weight down and knee issues so even less data my vdot

    yr 1 29-37

    yr 2 & 3 injuries so I never really got in the TP/Z4 work that was needed.

    If you are still focused on body comp you will see your vdot rise just by losing weight. 

    I figure I'm around the 30-32 vdot again and will push for a 38 this year.  All this is trumped by getting consistency of running and my nemisis trying to lose the weight. 

    As has been metinoned put your head down and do the work just make sure you are recoveing and don't be afraid to take a day off here or there. 

    Gordon

     

  • cgres123cgres123
    Depends on what you brung to the table to start and I know from your recent half you go something going on. Like Mike said , I agree in addition to that I'd will suggest that you will be able to pull it all together and race with better execution and know your limits.
  • cgres123cgres123
    Forgot to add , at least in my case, swimming don't count unless you spend a crazy amount of time in a pool. image
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