The "Vets OS Advice for the Noobs" Thread
TeamEN Vets:
This thread is where you'll share with our new members your advice for the OS: do's, don't's, be careful with this, that or the other thing, gains and challenges they can expect, stuff like that.
GO! (and thanks for your help! 
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http://members.endurancenation.us/Resources/Wiki/tabid/108/Default.aspx?topic=Focusing+on+What+Matters+in+the+OS
Short version, don't add any work, don't pay attention to TSS, and don't overthink it.
Thanks, Mike! That advise helps to set the right expectations prior to starting the OS. I must confess i had to refer to the acronyms wiki after reading your article
I'm reading to get things rolling on monday!
Some great advice from Mike Graffeo in the OS Swimming thread, captured here as well:
"Everybody needs to make their own decisions and take responsibility for themselves. If you want to keep swimming, doing 2-4hour rides on the weekends, and rolling a 90' long run weekly, that's cool. Just know that if you try to do the OS work on top of it, I'll bet a lot of money (and I don't gamble) that around 9-10 weeks in, you'll stop posting in the forums about the "monster numbers" you posted in this morning's workout, and somewhere in the 11-12 week range, we'll stop hearing from you for a week or two. Somewhere around week 14, just as we're transitioning out of the OS, you'll check in, saying that you'd needed a little down time, and took a ton of time off (giving back a huge piece of the gains you made in weeks 1-8), and then some time in around April or May, you'll post "why am I not seeing any improvement?"
If the workout says ride in Zone 4 or at FT, don't ride at 150% of that number. If you want to increase your functional threshold on the bike (which is the whole point of the bike OS) then you need to ride at 90 to 100% of that number on a regular basis. Hammering for a couple of weeks in the wrong zone and then burning out is counter productive. So test, set zones, stick to them, test again and work your way into harder work.
One hour of very hard work is enough.
X2 on what Tom says, I believe in the past we had a long discussion on "Overacheiving" on the interval work. I'm definitely guilty of that. Thought I was just getting super TSS bonus points by slaying every workout, then I just ended up burning myself out as the OS wore on.
Adding to all the sound and valid advice provided:
@Chris - you might find this post in the Wiki useful: http://tinyurl.com/6usjb7y
Okay, so I'm new to all of this (which will become very clear once you've read my post). I have done many TT on the bike and can do tempo runs but I run and bike by feel (RPE) for the most part. I do have a bike computer but I'm not sure how useful it will be indoors. All this to say, how the heck am I supposed to train effectively and know my "data" if I don't even have a HRM that does average HR? I feel like I'm at a total disadvantage right now because I don't ride with power nor do I have the latest GPS or HRM. Even the treadmills at the local gym won't give me average HR. I'm looking forward to starting the OS but not feeling overly confident about it right now. Please advise. Thanks!
Refuel religiously. keeping your glycogen topped up day to day, along with hydration status, is one key to being able to meet Power and Pace targets day in and day out. DO NOT skip your recovery drink within 30 minutes ofmthe end of EACH workout. It's as important as getting the sleep you need.
Also, especially for us older folks, a good long warm-up helps improve performance during the workout. Dont skip it if you are over 46 or so.
I have a HR monitor that you can borrow for a while if you are interested. Don't know where you are in Ottawa but I'm sure we can arrange something.
It is a basic Polar (no pace) but it does give you an average HR.
Would be my pleasure to lend it to you.
Out season swimming, man what a joy to get the hell out of the pool. That is for awhile anyway as for me I'm not going to get any better by a large margin enough to continue to swim all year long and your time to get faster will be on the bike and run.
And run !!! Yep at least 1 long one of 1hr 30min ..
lastly, have fun !!!
They kinda look scary on paper too!
If I were you, I'd look into Trainerroad to use their approximate virtual power thing for the bike. However, I also think you can somewhat use your bike computer indoors and calculate your RPE into some speed ranges. Since you will be indoors, it will be important for you to make sure your trainer is warmed up before trying to make some general comparisons between the speed you are going and your RPE. This way the resistance curve is somewhat consistent from ride to ride. I'd start by seeing if you can calculate average speed during the FTP test for (1) the 5' all out effort (that will be your vo2 max speed #) (2) the 20' FTP segment. For the FTP segment, you'll have to take some percentage of that speed (90-95% to start) and see how this feels during the intervals. Trainerroad would make this this speed/RPE thing much easier to manage, but you can see if you like one method vs. the other.
Since you are using a treadmill, then HR is less important. Most TMs have pace settings, so just run with pace and don't worry about HR. You can calculate your run paces using the Data Tool once you test. If you are running outside, then it might be worth finding landmarks for 0.5 miles and 1 mile portions so that you can just use a stop watch to figure out pace. Granted, this method will give you feedback after the fact, but you should be able to make some connections this was between your RPE and pace.
You can also get a gps watch for under $100, maybe well under $100, this is a very useful investment for OS run training.
Other comments: Your run intervals will seem reasonably easy compared to what you tested. Do not overachieve. Hit the paces you are supposed to hit. They will add up.
It might take 4 or 5 or even 7 weeks, but the accumulated fatigue will eventually catch up with you. Do the work and trust the system. And rest on your rest days, and don't feel guilty for it, this is part of the plan.
I feel like I am learning a new language here. When I used to ride my bike all I thought about was my speed and Cadence. I thought I was supposed to ride at 90, and was disappointed when my average was 86. When I ran all was about pace. VDOT, FTP, RPE, etc. So many things to absorb. I never paid attention to my heart rate, other than to log it with my Garmin.
I am assuming that the tests for running and cycling are built into the plans. If not, should I be doing them ahead of time?
I cannot wait until I am a Vet and can answer these questions, and many more, for newbies next year.
If you have questions about specifics of training, either in general or as they relate to the OS, please post these in the General Discussion Forum.
My advice is similar to Mike G's. Don't add anything to the OS. Make a deal with yourself. If you can do the first 4 weeks of the OS and it STILL feels too easy, then your numbers are off. Bump up the FTP/VDOT and do another 4 weeks. This stuff works.
I will also stress a few points that have been made:
- don't add anything extra or go too far off the OS path especially if you are in your first couple.
- To Dino's point about cherishing the rest days. If you are really tired look at the workout triage on adjusting a workout:
http://members.endurancenation.us/R...Out+Triage
- Don't ride the plan in to a hole, use the above triage points along with an hour of extra rest or naps to help recovery.
- Watch the nutrition and outside stress they can effect performance even with the limited training time.
- Plan for Christmas/new years or spring break vacations. Earn the Spousal approval units (SAU's) by being there. I have at least one week where I will be off or run only for a in-law family vacation.
- Post on the forum, great workouts, missed workouts or even test failures. Keep the accountability to the group and use the group mojo when you need a motivation boost.
- Don't focus on others numbers FTP or vdot, there are some really fast people.
- Testing will not feel easier but you will learn to pace better the more you do them. Don't let one test get you down if you don't hit your targets especally late or at the end of the OS when you are carrying a lot a fatigue.
Gordon
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The outseason plan has runs on both Saturday and Sunday. I am prone to running injuries and have had success in avoiding runs on back to back days. Any suggestions on how to modify the weekly plan and still get the required rest days?
George - I'm in the same boat as you...prone to running injuries. I very seldon run 2 days is a row. So here is what I've done the last 2 OS. Focus on the Sunday run since that is the one that will get you faster. Your legs will be fresh for the effort, but be careful not to do more than the plan calls for. I mean it...even if you are feeling good. If the plan says 3 x 1/2 mile intervals, just do 3 intervals, not 4. Better to do 3 quality intervals and be in position to do the next workout well than to risk injury by doing too much. The OS plans are designed to gradually build your speed over time so overdoing one workout puts you at risk for the subsequent workouts.
The Saturday run is usually a brick run following a ride and is useful for building durability and strength. But to avoid possible injury and so I was rested enough to do the sunday run well, I often skipped it or substitute the same amount of time on the elliptical machine at my gym. Hope this helps.
This is one of those questions that got me to go back and look at my training log. Like you, I make it a point *in general* to not run on back to back days to prevent injury. Reviewing last year's OS, five months total time (20 weeks back then), I ran on back to back days 4 times. In each instance, the FIRST run (?saturday) was a shorter run which featured strides or drills of some sort, meaning I ran 2-5 miles total, but 1/4 to 1/2 of it was 30 sec intervals - strides, usually on grass or track (cinder or rubber. Meaning I got a lot of rest during the run. Otherwise, I apparently just skipped the Saturday run. I ran 67 times in 20 weeks, an average of 3.35/week.
My strategy for running in general is to run every other day if possible, even if that means doubling up on workouts. Never two hard workouts in one day, but sometimes running before or after a cycling workout.
@Al, Interestingly I looked at my logs from last year too. I ran back to back days 5 times and never a hard run the 2nd day. So, I'm thinking the Sat Z2/3 which is hard for me followed by Sun Z4 run is a recipe for injury. What do you think about compromising and adding 20-25 minutes to the Sun run and skipping the Sat run?
@William, More than once I've stepped over the edge of overtraining from feeling like superman to a hobbling idiot. So, now I am quite paranoid about injury. Plus I hate water running. Thanks.