2015 Jan OS Goals & Accountability, Lean on Each Other
Happy New Year
Just a thought to throw this out there and if it turns into a dud, then so be it...
Give the group your goal for the OS, the top priority for you, and the things that you plan on doing (or not doing) to give yourself the best chance of pulling it off.
For example, mine is easy. After all of these years (4, I think) of Outseasons, I've yet to make it thru healthy. Running injuries (calf and AT).
This time will be different, God willing. I've set my self up for a good OS thanks to P's advice and the Run Durability Plans. Now, gametime is here.
How do I plan to approach this? I think the most important thing for me is to say "NO' to most of the extra time in the saddle. Looking back, I have a hard time with this. I think it's been cooking my legs and sabotaging my OS, setting me up for the injuries. While I'd like to say that I can handle it this year, I don't want to find out that I'm wrong. Not saying I won't ever improvise and treat myself to some bigger rides on Saturdays (hitting Athens for their Winter Bike League rides is a 'treat' as along as I sit in the pack and recover well afterwards) but I want these bigger rides to be few and far between. And, I think I'll even hit you guys up when I'm considering it.
So, help me. Remember this. Watch my posts. If you see me whining in the Run Forums about concrete legs and you noticed that I kept heading out on most Saturdays with the locals as opposed to hitting my main sets in the Pain Cave, call me out. Don't sugar coat it. That doesn't work well with me. You may just save me from myself.
Weeks ago I said I might not race at all this year, again. That's changed and I'm planning on a handful of local gigs. I want to be faster, competitive. I don't think that will happen for me if I have to spend 6-8 weeks pool running and ez spinning on the bike.
Now, what about you?
Comments
Being that my current fitness is zero, these goals will be a challenge.
Let's do this!
Stark
My goal is 3 watts/kg. Last year I got up to 2.7 but I'm starting this OS about 13 watts higher than last OS so should be doable. Other than that, I just plan to follow to plan and everything should fall into place if I do that.
regarding '' I wonder if it is really what you do in the saddle or if it is actually the extra saddle time robbing you of the necessary run frequency. Or maybe your approach to the runs themselves (for example, too hard, too long). Just a thought. '
Yes. My tendency in previous OS's has been to do our prescribed work on the bike, then add at least 1 (often 2) long hilly rides per week at ABP pace. Simply b/c I would be resistant to backing off the bike volume and I have a hard time saying no to my friends when they give a last second shout out to go ride.
I'm very sure that this has been sabotaging my OS results due to BOTH of the factors you asked about.
1) I'm not suggesting that my hard efforts by themselves on the bike are hurting me. I'm suggesting that the increased load, and thus less time to recover between OS workouts, would leave my legs under-recovered. That's a ticking time bomb for my legs after a few weeks of the OS. I believe that if I'm to reap the rewards of the OS, I have to resist the urge to ride just because there might be a window of opportunity.
2) This scenario might cost me our shorter run or two,the 'optional' ones, depending on the week. I think this is your other point. I've been living on the bare minimum run plan since I started this stuff, lowering my ceiling to handle lots of miles or aggressive paces.
This was the first Fall that I actually put the bike down, per 'suggestion' by Patrick, and focused on the run. I'm now a believer that my bike won't tank when I do that.
It took me 6 months to get back to running without fear. I'm not interested in doing that again.
Bottom line, I'm looking to get better with my run. Considering your background/experience/results, if I'm way off base here please let me know. Very open to suggestions.
@ Kim- I do like the idea of the sig line for the OS goal. I know many already do that with their weight/watts/vdot goals.
consistency
consistency
consistency
So far when I plan a hot, sweaty date with myself it seems to work well. The hard part is about week 3 when my enthusiasm wanes a bit, as does my carefulness of sitting down and figuring out when I'm going to get things done during the week.
I'd love to lean up a bit, but I think that will mostly take care of itself.
Pie-in-the-sky running goal would be to score a new 5k PR at the close of the JOS.
Biking goal is for biking to no longer feel like a foreign concept. =D
Chris, Thank you for
this. I needed to give this some thought. I want
to be healthier, last year was nagging injuries constant rehab and
frustration. I went backwards in race times and overall
fitness. I need to be proactive with stretching, ice,
compression and using the boot when the heel acts up. I
also need to lose weight to take the strain off the
joints. I want to move forward in the sport, get faster and I
want to do my first full IM. Have had 8 weeks off, need to build
slowly and not freak over next week’s test numbers……To achieve my goals I need
to:
1.
Be proactive treating
aches and pains
2.
Be consistent and
dedicated to diet, track it, calories and nutrition...hit nutrition goals 6 out of
7 days every week....Goal is 25 lbs. by TexasMan in May
3.
Execute the training
plan, the entire plan....be consistent.....Do the RUNS!!!! That is
my weakness.....skipping the runs after bike
4.
When travelling for
work, don't fall off the wagon....on diet or wko....rearrange workouts and
eat healthy while on the road...
By the end of the year, you may feel more fatigued than when you had that virus
Go get 'em, buddy!
As far as piggybacking those biggies, ask lots of questions (here and General Training) and you'll gets tons of good feedback from the very experienced. I know you know that already, just a nudge to keep you safe.
As for my goals:
get back to, and hopefully surpass my last highest FTP of3.1 W/kg. I am 50 kg so w/kg always sounds better than my actual FTP # (i.e. I will never get to 200W)
But more importantly, run durability is my goal. I have done AZIM the last 3 years and have accurately predicted my swims and bikes but have never been able to express my run fitness-so run durability was tailor made for me. My A race is 2015 AZIM - number 4- and I want to hit my run prediction this year.
and, good luck with your run durability goals. anything you plan on doing differently? or just putting a higher priority on it (and carrying through this time)?
Hi, All.
I finished my first IM in late Oct and have been mostly goofing off tri-wise. By that I mean I have gotten a running bug and that's what I prefer to be doing right now. The thought of racing Tri's doesn't excite me right now, although I have a Sprint and a half on the schedule for April. I will move sometime between May and August and I don't know where to or what my job will be. It's cold and I don't want to go outside on my bike. I have a trainer, but have not moved my meter from the bike it is on to the bike that is on the trainer. I have a half marathon planned every month from now until June and that's where my focus is. I started CrossFit and love it, so that will be my core work- 2-3 one hour classes per week. I am already getting stronger.
I just loaded JOS today. Haven't even looked at the plan or even done my Season Roadmap- just been making it up since Oct. And Shaker, I feel for you, man. I lost my beloved Golden Retriever to cancer in July and I still cry every time I think of her.
Oh, and I've gained 8 pounds since Oct and I feel like a big fat slug.
So, Smarties.... where do I start? Roadmap? Just load the damn workouts and get to work? Forget OS and focus on my half mary's and load the plan for the HIM at the right time?
You know the old adage, "If you don't know where you;re going, any road will take you there." Unless you have a specific goal, i.e., a major race or event to train for, no need to worry about the specifics of what you;re doing.
But if you have a key race you want to do well in, then Step One is create your season plan with Coach R, and follow the resulting track. In the meantime, Jan OS is a great place to be.
Sarah, I'm in the same boat, converting from running. The folks here have been great so far with the bicycling questions I've come up with so far. Good luck and have fun!
2015 is about building consistency and behavior with the end result being speed. This is my third OS, and as before, I'm starting up after too long a layoff.
From a race perspective, I'll do 70.3 Timberman with no IM on the schedule. I'll likely throw in 1 or 2 Oly to test my speed an allow me to compete a bit.
For the next 14 weeks my goals are simple:
1) Hit the workouts, including ALL the runs (no matter what work travel brings)
2) Manage my diet to enable a weight loss of 5 lbs, which will give me a better starting point for race season
3) Push through the discomfort of the workouts
4) No excuses - success takes sacrifice and I need to go to be each night knowing I've given what I can to my training.
I'm in my 3rd winter with EN, but this is my first OS. I've always had early season races, with a late fall one preceding, and so I've never done the OS. Looking forward to it....I think!
My A race this year is IM Canada. With 5 kids, a wife, and a more-than-full-time job, with early starts most every day (surgeon), I have decided to just focus on this one race. I'm equally MOP on s/b/r, but the Canada course is going to challenge my bike more I think (current FTP ~2.9), so I'm focusing this OS on:
1. Making sure to hit all the FTP/VO2 intervals (even if I ride outside on weekend) and raising my FTP.
2. Losing weight during the OS. I raced IMTX at 155, and that was still probably 5-10# heavier than ideal. I'm not muscular, and so my bodyfat was still >10% at that weight. I lost weight easily during the 14wk IM build, with mild caloric restriction and all the volume. I think if I can start the IM Canada build around 155, I'll be better off. I'm currently 169 (165 before the Christmas snacking began). My run will improve just by losing the weight. Any real vdot bump would be a bonus, only to be negated wehn the South Texas heat steals it back in the summer.
Current w/kg ~2.9 (FTP adjusted up 10W).
Goal w/kg after OS 3.3w/kg.
3. Either swim (working on the swim smooth program intermittenly currently) or do cords/planks/sit-ups on M/F.
Feel free to bust my balls if you see me slacking.
Finally making it back here to put my goals down for the team
I have many things that I need to do but the main objective is weight loss. Below are my OS goals:
1) Weight down to 220 - I have install my core diet eating plan and down 5lbs already. This is a pretty aggressive goal but I'm also pretty fat.
2) FTP - 245 - Coming off not much training I expect with putting in the work I'll get much of my previous 260 back. Again given my long lay off watching fatigue will be key. I have thoughts of doing a wk 4 test to earn any increase rather than just bumping the workouts beyond 1.0.
3) 1&2 translate to a 2.45 w/kg, i.e. I'm still better going down that up. It's still a great improvement over the 14 weeks.
4) Vdot - I'm hesitant to put out a goal here as I'm not really running EN style or even running that much. Given my weight loss goals I would expect to hit a vdot of 36 even with just the final 6 weeks of OS style running. The plan is to walk/run and if needed given the foot 2-3 days off over the Fri-Mon period if needed.
The foot's been coming around to the point that I just barely feel it at work, wile working out and rolling it. Once I'm pain free the plan is to start increasing the run time of my current 25' runs, getting this to 4-5X week. Once I have that established take a run away an add time to 2 runs moving them to 30-45 minutes long and two at 25'. At this point I'm hoping to get 4-6 weeks of OS work and slowing add some time to the runs.
5) Continue to do core/gym work. - I committed to going to the gym with my brother and we do 30' 4 X week. I add in the swim core work but still need to get stretch cords.
I have gained a crap-ton of weight fairly recently. I think its just getting lazy w tracking and having too much fun but WTF? I an up 15 lbs since June 2013, most of which I'd say in the last 6 months. Yikes!
Reality check this morning as I hit 159. Dangerously close to becoming an Athena again, but under the higher weight requirement. (On the flip side, I'd prob be more competitive in that group but let's not go there!)
LoseIt will become my BFF again....
@Kim - Yes I have a 10k trail race the 3rd weekend after the OS. I also have Lake Placid on the schedule but not sure that will happen yet again this year. There are a few local races in June/early July so I'll just do a local sprint or Oly. If it's a last minute decision to pull the IM plug I might do a late season 1/2 or full marathon. Basically the only thing firm on my schedule is the early season 10K. If for some reason I can't do a 10K on April 27th I think I need to seriously look at cancelling the IM.
Oh and I forgot my motto "This one's for me". I've put a lot of other things first over the last couple years and while I'm not imposing training over my life. Training, getting in shape and racing this year is a priority for me.
almost 3 weeks have gone by so here's my update....
I've been resisting the buddy ride for a few months now. Really sticking to prescribed workouts, including keeping most off days as off days even if it's a pretty winter day.
And, I think it's fo'reelz!
Things are going well for the legs.
Now, I'm starting to kick around the idea of doing my Saturday bike workouts in the Pain Cave, sticking to the main FTP intervals, and then drying off to go outside with my buddies who are always knocking for their 2hr loop. You know that loop...the one that's supposed to be ez until each guy takes the lead and before you know it, you're working a ton, overdressed, can't breathe in the cold, HR pegging, and nobody wants to cry uncle.
This is why I started this thread.
As I type this, I realize that I don't need to fall into an old behavior. I don't want to add that kind of time and riding to my play, yet. Want to give the plan long enough to work it's magic.
I just answered my own cry for help.
Thanks, guys! You helped me and you didn't even know it!
Or am I on crack?
http://home.trainingpeaks.com/blog/article/10-things-endurance-athletes-need-to-stop-doing