November OS Week 1 - I survived and other random thoughts from a Noob
Just got my Sunday run in the books and as I'm sitting here with my legs on the table, I'm reviewing week one in my head and gathering some thoughts. This is my first year with EN and my first OS, so there's a lot of new-ness for me since I'm more used to long, slow distance stuff. But so far, I really feel like I'm thriving. Not to say the workouts are easy, but my body is responding well to the different approach, and it's mentally invigorating. Specifically:
1) The bike:
I've decided to do all my bike workouts indoors. I'm an AM workout person and the logistics of getting to open road are just too complicated on weekdays. That being said, I find that being on the trainer allows me focus solely on nailing the workouts. I'm not sure how I could do that if I was outdoors and had to deal with stop signs/traffic lights/cars and other random stuff. I feel like I'm getting really good quality workouts here.
The other thing that helps is that I took care of bike issues I was having prior to OS start. As some of you know, I was just miserable on my old bike and after much back and forth I decide to sell it and buy a 2012 Cannondale. Got a thorough 3D fit (which looked at everything right down to the soles of my shoe), and while we still may make some tweeks, I'm so much happier with this bike and my fit - and more importantly, not wasting head space on fretting over my bike. It's taken care of, now I can focus on building the engine.
2) The run:
Definitely a weakness of mine. But I also know that the more I run, the better I get, so it can only get better. I'll be watching closely to see how the knees respond to the fast effort, but so far, so good. I'm doing week days on treadmill and weekends outside so far.
3) The swim (or not):
Pre-EN I'd swim 2-3 times a week. I enjoy it and was a bit worried about going cold turkey during OS. But, for sure this week, I could not have handled swimming on top of OS without a negative downstream effect. I definitely need a full day off per week, and the second off day, I think pilates are a good idea. I'd still like to get in the pool at least once/week so I don't lose all my technique, but right now don't see how it can be done. Maybe as a warmup/cooldown for a run, we'll see. I'm going to follow OS schedule for at least another 1-2 weeks before I try to build in a swim.
4) The head:
Is in a good spot. I'm motivated, happy, enjoying this. This is where having a season plan is paying off. IM LOU is my AA race next year and I have a plan to get there, so I'm not worried about distance/pace just yet. I did IMLOU in 2011 and at this time in 2010 I was doing 3 hour bike rides outside. I was in great shape, but by spring, I was mentally fried . Now, I'm focusing on keeping my head in the box and executing the workouts one by one as best as I can. I don't necessarily understand all the science, but I get the FAST then FAR approach and am trusting that EN will get me to LOU in great shape with a great plan.
5) da Haus:
When I was researching EN prior to joining I saw much emphasis laid on the value of the team. Quite frankly, I didn't understand what the big deal was. I'm pretty disciplined and focused so I don't feel like I need a team to encourage me to get out the door and do my workouts, but after going through the trial period and having spent some more time in the house, I see the value of Team EN, even though I have a hard time putting my finger on what exactly it is: the forums, wikis, dashboard, support, camraderie, sleeper cells? I suppose a combination of all, and I suspect it'll grow even stronger as the weeks go by and maybe when I get a chance to meet some peeps face to face. I'm really psyhced and proud to be a part of this great team.
So, that's where I am right now. Sorry for rambling on. One week down, 13 to go!!
Comments
I was finally well enough to bike test this morning so I am ready to start up with the rest of the NovOS crew this week.
Reading your post gives me an idea of what to expect to feel like. My legs are pretty smashed right now...
Keep up the great work!
This is a really nice post, Kate.
I agree with finding some time to get in the pool. As long as you don't go too hard or too long, a relaxed swim can really help with recovery, and it will help you keep your form. I'd say go to the pool if you can. If you want to keep the rest day sacrosanct, then swim later in the day after a run.
@Kate
Great post! I share your sentiments almost exactly. This week I did go to the pool on Monday and Friday (***Shhh***), but only did drills and a few 50s and 100s in between the drills. I also spent only about 30-45 minutes in the pool max, maybe 1100-1200 metres. I'm lucky in that the pool is only a 5 minute drive away so the ROI isnt that big for me. Not sure if I will be able to continue this pattern every week, but I am going to try for 1 swim per week as long as I can hit my pace and FTP targets in the run and bike workouts.
@Kate - That's a nice summary of week 1 and i can relate to much of what you covered. It is kinda funny - After finishing my run workout this morning i headed to the pool to do a 2k recovery swim. I'm feeling like this thread could be renamed the "newbie swim confession thread" because it seems like we are all struggling with giving up our swimming. It will be interesting to check in with everyone at the end of OS to see if this is still the case or if we have learned better by then.
I especially relate to your comments about the value of the EN community. I too have always been disciplined and have done something everyday, but it was pretty much whatever i felt like doing on that day. This is the first time i have ever followed a structured program so having the support behind me knowing that if i have a question, no matter how ridiculous, all i need to do is ask and i won't just get one answer, but a variety of perspectives, makes the EN community very unique. Like you....I now get it
For those swimming, a bit of perspective (albeit after only 1 full OS). Most (not all) of the vets in here will tell you to just stick to the plan and not swim. There is a reason that most vets feel that way. Lots of folks (myself included) were jumpy the first few weeks of their first OS. You don't really get the full impact of the workouts/OS until a few weeks. The fatigue really starts to add up the deeper we get. And to be honest, testing weeks (like the past one) are the 'easiest' weeks in the OS because of the shortness of the tests and rest days surrounding them. The two tests are hard, but they are short. You might have heard some talk around the forums about how the OS was shortened from 20 weeks to 14 this year. RnP didn't shorten the OS because everyone was complaining about how easy the OS was and about how they all had fresh legs coming out of it. Just food for thought. As I say in most of my posts, YMMV and everyone's abilities will end up driving their volume. Good luck and keep at it!
@Kate ; I was just reflecting on this week well while I was finishing my run. Thanks for sharing your reflections as it helps me figure out where I'm at.
I am also doing all bike workouts on the trainer. While I enjoy riding on the road, doing specific workouts at particular power levels are much easier on the trainer and I actually enjoy them. Having done Spinervals and other structured workouts in the past I know they will pay off in the long run. Same goes for running workouts on the treadmill. I still enjoy running outside in colder weather but will save that for weekends.
I may add in an easy swim once a week or so while my son is at hockey practice. The pool is 5 minutes from the rink and I'd rather be in a 80+ degree space than a sub zero one given that I'm in the neighborhood and have time to kill.
This is the first time I'm really following a structured training program that has been made by someone else and it is so much easier. I don't have to do the planning each week as to what my workouts will be. Instead, I can just go and do them. I've been a part of an online forum of triathletes for over 5 years now (Kickrunners Multisport) and I really value the experiences, successes, and feedback of other athletes. It has been a blast to meet them at races - we've even done Secret Santas during the holidays. I look forward to getting to know EN folks and meeting you at Quassy and IMLP. Once of the best things about this sport is the friendliness and inclusiveness of everyone I've met.
Great post gang, this is my third O and just know it is posisble to have 1-2 swims a week that are recovery/technique focused, but dont be surprised if by the end f week 2 or durig week 3 your legs dont stop "buzzing". This year if I do any technique swimming it will be during a day I already have either a run or a bike. I would encourage folks to integrate core and stretching on the days off (or yoga). That makes a huge difference when you move to longer rides and runs after the OS.
To add a few comments:
I don't swim because I am very comfortable in the water, pretty slow with a 1:30IM time but I did that swimming 2X week 12-14 weeks out from an IM. If I would get to the pool more I'd bring that time down considerably. I think with the shortened OS to 14 weeks this will give more time to integrate swimming in the spring or early in the new year for me. I realize that I negleted this sport too much last year and need to step it up at least to the recommended swimming and perhaps a focus.
I spend the whole OS on the trainer. It was freeing rain last night and we've already had 6 or so inches of snow, it came pretty early this year. The focus you get on the trainer is great and the 60-90 minute workouts of the OS are not killer mentally. Trying to do a VO2 set or even FTP work on the road with stop signs and traffic would problematic and possible unsafe. When it's actually warm where I live I'm fortunate to have routes that I can get to in 10-15 minutes on the bike to do a 2X20 FTP set. If the trainer cuts down on the admin/driving time use it if you can handle it mentally.
I'd agree with the vaule of the EN team and the OS buzz is great. Ive been here going on my 4th OS and have no plan on stopping. Just wait until you are at IMLOU or get to one of the other great EN team functions and meet people face to face.
Gordon
I agree totally. I try to go to the pool Monday and Friday during lunch as both a break and as an active recovery. I do IMs and kickboard and focus on technique on strokes that I normally never use during the season. Always feel better the next day and get back to work totally refreshed!
I'm training indoors most of the time, also. It's getting cold here in Michigan.
I understand what you're saying about the swim. I swim once every other week (on an off day) for about 20 minutes. I'll just work on my form and technique. Really chill.
Interesting to hear about your bike situation. I'm buying my first tri-bike in Feb. Not sure what I'll get. I was thinking about getting fitted and see what they recommend.
And of course I'll need a power meter.
I really like having a plan and sticking to it. RnP have made it easy. Here's what you're doing today, get to it. I don't even log my workouts anymore. I love it!
And I really really love the haus. One thing that I like about taking part in tri's is the support we get and receive from one another on the race course. It's great to have this kind of interaction with others. My wife and coworkers can only listen to so much "ironman talk". EN is a great place! I'm so thankful to be here.
Can't wait to race Louisville with you! Have fun training.
I really liked your post too and as a newbie myself i think you captured how I feel. Totally sore in the quads and calves coming out of week #1, but a good sore -- no injuries is one of my goals.
Thanks to all the vets for their advice and insight getting us newbies started on the right path.
Chad
Last thing...I can't believe Gordon already has snow. We had a few flakes this weekend, but no accumulation. Those of us who layer cross-country skiing into the OS look forward to piles and piles of the white stuff.
Just mentioning it because mentally, I can totally understand why someone would be concerned about losing technique and form - but your muscles will remember how to fire in proper coordination once you hit the water again. Or, soon thereafter.