OS training for bike...and 2014 crits!

Scott Alexander

I hate having to schedule and look so far forward, especially when I'm not even through with this years events (last oly tri is 10/6), but want to get a rough idea of how to modify the OS for my 2014 crit debut.

More bike riding, probably. I already ride 3-5 times/week, with 2-3 of them hard, fast and shorter efforts, anywhere from 25-40 miles. Then one or two longer rides on the weekend, with lots of intensity also; Saturday long and Sunday the usual EN-style JRA efforts.

I don't want this to stifle my overall tri efforts, as I still want to compete in local short course events.

Ideas?

cgres123

Look at Trainer Road they have plans that will get you where you need to be. Use Trainer Road as primary and the OS run secondary.

Keith Wick

I think the OS will be good in terms of the intensity with the FTP and Vo2 max workouts. One thing that is lacking in the OS where you'll feel it in crit racing is short, above Vo2 max efforts you may encounter. Depending on the course, these happen at a few times---anywhere on the course where the road goes vertical (damn roadies on the hills--no nice and steady happening), but also on turns. If you're not in the front, then that turn really stretches the pack like a rubber band, so you put some power down quickly to reform the pack so that rubber band doesn't "snap" and you get spit out the back. Somehow you're going to have to mix in the short, anaerobic stuff.