This is exactly what I had suggested. So, this is the introductory thread for those that will be taking part in the Get Fast Plan after you finish OS. It appears that Ray is in. Who else is.
I'm also in here!! My plan is to start 2 weeks of swim-camp at the end of NOS. After that I'll drop into GetFaster Adv starting in week #3 on 02/17!
I think our GF weeks will most likely not match 100% but that doesn't make a big difference as the plan builds up similar to the OutSeason so there are just minor differences
I think I am going to hack week 14 of NOS and week 1 of GF so I can get another week of GF in before i switch to half IM plan. There really isn't that much difference between the two plans for the first week. I have been swimming all NOS as well. I am going to do a Steve West Tribute half marathon (treadmill run) for my race test since there isn't a half here until 2/15 What do the NOS Alumni minions think?
@Ray- I'm going to do some kind of run race when time and weather permit and just keep my current paces til then (which are challenging enough, thank you!)
I'm on a different course or I would join you as well. I'm doing the swim camp but then Rich has me going into a bike or run focus plan for a while before transitioning into a GF plan. I'll lurk around though to make sure you all are doing you workouts!
@ Mark: Sounds like I'm on a similar road map to you. I'm doing 2 week swim camp then weeks 4-6 of Bike Focus, then GF starting at week 2. I too will be lurking here watching what you all have to say and see what kind of pain I'm in for!
@ Antoinette, Maybe we should just form our own group so we can commiserate. I'm pretty sure I'm going to do a bike focus as well, but I want to see my upcoming test results before I make that decision.
Kim, I was thinking the same thing as you, but I put a question in the Micro thread. I do all my running on the mill. For some reason when I have an incline on my mill it feels really hard, so what I have been doing is working on, first adding a 1% incline and running at the same speed and now am going to work on putting a 2% incline on and running at the same speeds, at least until I get to the get fast plan and then I will retest. Yup, no need for Patrick to answer my question. I have it all figured out.
On a hot streak after yesterday's FTP test. I am getting back into the groove of riding everyday. SOOOO I did week 1 Saturday of the Get Fast Plan. I still have to do my 5k test for NOS some time this week. New FTP of 306 incorporated into this workout.
2014 Get Fast Week 1 Saturday Workout Done 1/26/14
I went to the pool for the first time since before Thanksgiving. I'm happy to say that my form is pretty much still intact. I was able to swim most laps with a stroke count of 18-19 strokes per 25 yards which is pretty normal for me. What I did notice is that I showed down and was closer to the 19 mark as the workout went on. I did get in 1900 yards in 50 minutes and most of that was drills so I'm off to a good start.
Everyone that could be home here in Atlanta is stuck safely in their homes. I pity the poor folks who have been stranded on the interstates here for 20+ hours!
In honor of being snowed in I did an Atlanta Snowed in Half Ironman Bike today. Well originally I started out screwing around with a 30 minute warm up and then the idea hit me so here it is. That was fun!
The Swim camp is a difficult concept for me. Fresh off a disappointing bike test, I am having a hard time only swimming. So, there may be some cheating where I may have added some workouts. That is in addition to the difficulty of matching my training time with an available pool. I finally got in the water yesterday. I forgot my 910xt so I recorded the swim the old fashioned way. I used a stop watch and counted laps. It is much easier counting laps in open water. Usually its just one lap. in Mirror Lake it is two, but in the pool, 8 is harder than it seems. The swim went well. I didn't have to fight for a lane and I got the work done. I did 5 X 400(15" RI):
This is pretty much the same post as in the NOS week 14 bike thread...
Since I finished with the OS last week I've been doing swim camp this week. I've done 2 swims and I'm surprised at how good it's going. The first swim I did 1900 yards and the second swim I did 2200 before my form started breaking down. My first rule of swimming is that if my form starts to break down I rest or get out of the water. I don't want my muscles learning how to do things the wrong way especially when it comes to swimming. I was supposed to do a swim today but I was jealous of all the bike mojo I've been reading about and my legs were feeling a little twitchy since I've only had a couple of short runs this week so I hopped on the bike this afternoon to try out my shiny new numbers.
The workout for tomorrow was 10X1' (1') Z5 (hard). The notes said: "Coach Note: short and sweet Vo2 set to maintain the sharpness in your legs". 1 minute is short, 10X1 not so much and the new Z5 is anything but sweet. Before the ride I was updating my computrainer software with my new numbers and realized that my new Z3 is just one watt below my NOS beginning FTP. I feel like a frog that's been put into a pot of water and it's been getting hotter for a couple of months now. If I had done this 14 weeks ago I probably would have hopped out, but I guess RnP know what they're doing and it shows.
So my new Vo2 is 310 so that's what I was shooting for in the intervals.
1 - 306
2 - 309
3-7 - 310
8 - 313
9 - 312
10 - 313
So I felt like my legs were going to come off during the last one and then I felt like I was going to die after it was over. Good thing I was on the tri-bike so I could collapse on the aerobars are catch my breath.
I waxed up the skis this evening and I'm heading to the cross country trails tomorrow.I'll swim when I get home in the afternoon or after the run on Sunday.
@Mark - looks like my plans have changes. I got an updated season road map due to a change in race plans and I'll be doing swim camp starting today followed directly by weeks 2-8 of the Get Faster plan. Looks like you've been crushing your workouts. Keep it up! Have to get myself in the pool this morning to kick off swim camp and I've got a lot of work to do
Don't know if this or the "Swim Camp ..." thread is the right one to post so I just put it here ...
I've had an pretty awful time the last few days in NOS+exit ... had a blown up FTP-bike test and an not totally executed run test as well as 32" of snow within just a day that kept me away from recovery followed up by a terrible nausea for 2 days. Well as life goes on everything gets back into track at some point so I was able to hit the pool yesterday for my first SC-wko (loveIt) Today I did an easy run (basically it just doesn't felt easy in the end but I think that's just a muscle memory of the craps from the nausea)
So folks I'm back in the game I think .. reading an outstanding interesting book from Sheila Taormina named "Swim Speed Secrets" ... let's see how I can convert that into speed on my next 1kTT
BTW - I'm already missing my bike workouts and I'm looking forward to sundays Z5 repeats
@Stephan, I miss the bike workouts too, but the one I did last week was plenty tough. This week the run works start to get a little more entertaining and next week I'll pop into a bike focus for 6 weeks.
I did my 1K TT today and it went pretty well considering this was only the 5th time I've been in the water all year. I was just 4-5 seconds slower per hundred today than at my fastest last year. I haven't analyzed it yet but I think I slacked off in the middle as I got tired and then picked it up again. My swim fitness just isn't there yet. However, my bike and run gains were great during the OS so I'm happy.
@MM - Great to hear you also exited NOS with a HUGE fitness benefit! I also did my first 1k TT 2 weeks ago and it was just 30sec slower than my fastest test last year so I'm pretty sure I'll get up to that point quiet quickly
@ Stefan, I've been in the same funk all week. Got scolded for adding runs so I settled down and took it easy this week. My swim is fine. I am a 1:05 to 1:115 2.4 mile swim. My open water swim is much faster than the pool. It is hard for me to compare the two. I don't turn very well so I just swim the workouts as best as I can. It 10 degrees outside and I won't be swimming outside until May. My bike is very quiet and that is hard for me. But, I have faith the creators of the plan know what they are doing. Swim well and kill the next week of hard work.
Comments
Wouldn't want to miss all the fun Ray!! I'm in too.
Addendum: I will first be doing the two week Swim Camp, as per my season training plan from Coach R.
~B
My plan is to start 2 weeks of swim-camp at the end of NOS.
After that I'll drop into GetFaster Adv starting in week #3 on 02/17!
I think our GF weeks will most likely not match 100% but that doesn't make a big difference as the plan builds up similar to the OutSeason so there are just minor differences
Beth
I'm in! 2 weeks of swim camp following the Nov Outseason and then i drop into get faster. Still not sure if i'm going to do the Int. or Adv. GF plan.
I think I am going to hack week 14 of NOS and week 1 of GF so I can get another week of GF in before i switch to half IM plan. There really isn't that much difference between the two plans for the first week. I have been swimming all NOS as well. I am going to do a Steve West Tribute half marathon (treadmill run) for my race test since there isn't a half here until 2/15 What do the NOS Alumni minions think?
@ Mark: Sounds like I'm on a similar road map to you. I'm doing 2 week swim camp then weeks 4-6 of Bike Focus, then GF starting at week 2. I too will be lurking here watching what you all have to say and see what kind of pain I'm in for!
On a hot streak after yesterday's FTP test. I am getting back into the groove of riding everyday. SOOOO I did week 1 Saturday of the Get Fast Plan. I still have to do my 5k test for NOS some time this week. New FTP of 306 incorporated into this workout.
Everyone that could be home here in Atlanta is stuck safely in their homes. I pity the poor folks who have been stranded on the interstates here for 20+ hours!
In honor of being snowed in I did an Atlanta Snowed in Half Ironman Bike today. Well originally I started out screwing around with a 30 minute warm up and then the idea hit me so here it is. That was fun!
The Swim camp is a difficult concept for me. Fresh off a disappointing bike test, I am having a hard time only swimming. So, there may be some cheating where I may have added some workouts. That is in addition to the difficulty of matching my training time with an available pool. I finally got in the water yesterday. I forgot my 910xt so I recorded the swim the old fashioned way. I used a stop watch and counted laps. It is much easier counting laps in open water. Usually its just one lap. in Mirror Lake it is two, but in the pool, 8 is harder than it seems. The swim went well. I didn't have to fight for a lane and I got the work done. I did 5 X 400(15" RI):
This is pretty much the same post as in the NOS week 14 bike thread...
Since I finished with the OS last week I've been doing swim camp this week. I've done 2 swims and I'm surprised at how good it's going. The first swim I did 1900 yards and the second swim I did 2200 before my form started breaking down. My first rule of swimming is that if my form starts to break down I rest or get out of the water. I don't want my muscles learning how to do things the wrong way especially when it comes to swimming. I was supposed to do a swim today but I was jealous of all the bike mojo I've been reading about and my legs were feeling a little twitchy since I've only had a couple of short runs this week so I hopped on the bike this afternoon to try out my shiny new numbers.
The workout for tomorrow was 10X1' (1') Z5 (hard). The notes said: "Coach Note: short and sweet Vo2 set to maintain the sharpness in your legs". 1 minute is short, 10X1 not so much and the new Z5 is anything but sweet. Before the ride I was updating my computrainer software with my new numbers and realized that my new Z3 is just one watt below my NOS beginning FTP. I feel like a frog that's been put into a pot of water and it's been getting hotter for a couple of months now. If I had done this 14 weeks ago I probably would have hopped out, but I guess RnP know what they're doing and it shows.
So my new Vo2 is 310 so that's what I was shooting for in the intervals.
1 - 306
2 - 309
3-7 - 310
8 - 313
9 - 312
10 - 313
So I felt like my legs were going to come off during the last one and then I felt like I was going to die after it was over. Good thing I was on the tri-bike so I could collapse on the aerobars are catch my breath.
I waxed up the skis this evening and I'm heading to the cross country trails tomorrow.I'll swim when I get home in the afternoon or after the run on Sunday.
@Mark - looks like my plans have changes. I got an updated season road map due to a change in race plans and I'll be doing swim camp starting today followed directly by weeks 2-8 of the Get Faster plan. Looks like you've been crushing your workouts. Keep it up! Have to get myself in the pool this morning to kick off swim camp and I've got a lot of work to do
I've had an pretty awful time the last few days in NOS+exit ... had a blown up FTP-bike test and an not totally executed run test as well as 32" of snow within just a day that kept me away from recovery followed up by a terrible nausea for 2 days.
Well as life goes on everything gets back into track at some point so I was able to hit the pool yesterday for my first SC-wko (loveIt)
So folks I'm back in the game I think .. reading an outstanding interesting book from Sheila Taormina named "Swim Speed Secrets" ... let's see how I can convert that into speed on my next 1kTT
BTW - I'm already missing my bike workouts and I'm looking forward to sundays Z5 repeats
@Stephan, I miss the bike workouts too, but the one I did last week was plenty tough. This week the run works start to get a little more entertaining and next week I'll pop into a bike focus for 6 weeks.
I did my 1K TT today and it went pretty well considering this was only the 5th time I've been in the water all year. I was just 4-5 seconds slower per hundred today than at my fastest last year. I haven't analyzed it yet but I think I slacked off in the middle as I got tired and then picked it up again. My swim fitness just isn't there yet. However, my bike and run gains were great during the OS so I'm happy.
I also did my first 1k TT 2 weeks ago and it was just 30sec slower than my fastest test last year so I'm pretty sure I'll get up to that point quiet quickly
@ Stefan, I've been in the same funk all week. Got scolded for adding runs so I settled down and took it easy this week. My swim is fine. I am a 1:05 to 1:115 2.4 mile swim. My open water swim is much faster than the pool. It is hard for me to compare the two. I don't turn very well so I just swim the workouts as best as I can. It 10 degrees outside and I won't be swimming outside until May. My bike is very quiet and that is hard for me. But, I have faith the creators of the plan know what they are doing. Swim well and kill the next week of hard work.