OS vs IN season
I'm sorry if I am asking questions here instead of directly to the coaches, but I figured you guys know the answers too and the coaches need to see the more important ones than mine! Anyway, I have only done about 6 weeks of the OS plan because I had to leave da Haus to only rejoin later and missed the rest of my OS. I am now in the second week of my HIM intermediate plan (20wks) and have found that the workouts seem easier than the OS plans did. Should I enjoy the break, or add to the intensity/time as I see fit? As I look ahead, I see that there are definitely longer workouts on the weekends, but the weekday workouts aren't so bad. For example, I remember in week 4, 5, or 6, ( don't remember really) in the OS, there was a running day of 2X800 (3'), 2X1mile (5') and this week for running, it is only 2X1mile (2'). I realize the rest is shorter, but I did the same workout last week and it didn't hurt as much as the aforementioned OS workout. Any thoughts? Thanks!!
Dan
Comments
It seems like the training philosophy of the coaches is to maximize time spent in OS which helps with speed... so maybe you should ask the coaches and consider going back to OS until it's time to transitionto the last 4 or 6 weeks of HIM... I was assured by many, many folks (including the coaches - in the "when to transition" wiki or forum thread) that OS would set me up for the HIM in 4-6 weeks without problems... and I can at least say that I am now a believer - the first weekend of HIM prep for me (week 6 of 12) was a RR - I went from spending no more than 90 minutes on my trainer to doing a 56 mile ride - no problems whatsoever. My first long run was 2 hours... about 12 miles. Food for thought. I've got 4 weeks til race day and I'm not at all worried or troubled that I didn't do the full 20 week plan. OS is good stuff. Good luck!
I was in the OS plan last year pretty much right up to my first HIM of the season- I was perfectly well prepared.
Also, I believe that the first 8 weeks of any of the 20 weeks plans are just basic weeks which is why you may find them easier. Again this is by design, the work will come.
I personally do not follow 20 week plans of the basic weeks as I structure my season to do the OS, then a 12 week HIM plan, then a 12 week IM plan. This what has worked well for me, YMMV. Many many folks also have good luck with doing less than 12 weeks of the HIM plan, but since a HIM appears to be your A-race you probably should stick with 12 weeks.
I would recomend giving it a few more weeks to see how your body reacts to the longer run and rides and then in a few weeks re-assess.
If you REALLY feel you are not doing enough work, I would not try to add more intensity yourself, instead you can:
- Do 6 more weeks of OS (following the longer ride options in the plan), then do the 12 week HIM plan
- Move up to the advanced HIM plan
I'd stay in the OS.
I'm doing slightly super-sized OS now, will the intent of racing a 1/2 on June 19, and will stay there until after the 1/2, when I transition to IMWI training. I've been swimming 2x/week, mostly drills or whatever the OS swim hack tells me and adding volume to the weekend run and weekend bike. Last week, I went from 6-7 ish mile run to 10 and change with no problem. And all this is definitely more challenging the 1/2 ironman prep (but I like it).
Okay, so I'm seeing a couple of you in favor of OS for some more time and that the meat and potatoes of the HIM plan will be in the last 12 weeks. Matt, you have very sound advice as well since my reaction to this is the same, that the work will come and the plan will be more than enough. I guess mentally and even physically lately I feel I have made great gains and like the way the lines are moving in my graphs and do not want to see them level out right now. I can usually tell when I need to back down as I have been in competitive sports since I was 12 and 2 of 3 seasons it was running. So I'm thinking maybe go ahead and at least look at the OS. I'm looking at my workout for tonight and I see 2X1 mile and just over a week ago I did 2X800, 1 mile, and 1.5 miles, and felt good about it, and I had been getting used to doing my 2X20 bike workout (not from OS that I had, but may have been in the latter weeks) and felt that was one of the main reasons my ftp has gone up quite quickly other than the fact that I suck. So, I don't want to question the plans, I'm not a coach, but I'll throw the question at them and see whats up.
If I wanted to do the OS, what week should I begin on? Go for 7 weeks and then hit the 12 week HIM intermediate plan? As always, thank you all, this forum is excellent.
Dan
Mike
Alright everyone, great advice as always here. So if I do go back to OS, can I just start at any week once I pick the OS I want from the menu? Sorry if these are simple questions....
Dan
thanks as always
@Jeremiah, two reasons I know of: 1) for folks outside of the team that just buy training plans and wont buy a 12 week HIM/IM plan because it isn't long enough, and 2) many times folks in the house have long season and need the "down time" inbetween the OS and HIM or IM race prep.
For example, if someone starts the OS in Nov,Dec, or Jan and their A-race is in Nov, even with a B HIM in the summer, they still have quite a bit of extra time outside of the 12-week OS/12w HIM/ 12w IM plan. Some pople love the OS and can and want to repeat extra weeks of the OS and others would rather do the basic weeks to recover a little and be ready for the HIM/IM plan.
Basically RnP are just trying to provide as many options as possible, at the end of the day we are all self coached and need to decide what is best for ourselves, but RnP will definitely help you in threads then have created for Macro and Micro advice.
All, please see this wiki post we wrote a while ago, should clear up a lot for you: Transitioning from OutSeason Plan to My Training Plan for My Goal Race
Matt, great advice to all. Thank you. It shows weeks 1-16 right now, start where I feel its appropriate and wait for the last 4 weeks to reveal themselves? I don't want to run out of time and miss out on key workouts for the last 4 weeks if I skip the first 4, does that make sense? Like, I would like to start the OS plan on week 12 lets say and go thru to 20 than transfer back to HIM, will I be able to access weeks 17-20 in time?
Dan
Rich, as you know, I have reading comprehension problem as well as a composition problem. Of course I have read that, I just never apply what I read! Thanks. If I cannot access latter weeks, just repeat what I already have? Thanks everyone!
Dan
Mike
Duh!!!! I just figured that out a few moment ago... see I really need someone holding my hand at all times!!!! Thanks again Mike.
Dan
I am in Week 19 of OS and racing HIM 6/19 as well. 5 1/2 weeks away. And I am going on vacation for 2 weeks right before the race. So no running or biking as I will be on a boat for scuba diving. Those are my "transition" weeks. I have no concerns about being ready for the race as I have been following the outdoor bike option when the weather co-operates.
I want to PR my race this year, so I am taking it seriously (or as seriously as I can take my hobby). I think I am on track. Have faith in the plans.
Michele, as you can see in my sig line, I need work everywhere! I like the idea of sticking with the OS so I can keep hammering the intervals in both the bike and run. I'll get to the longer stuff later in the summer since I have so much time. If I can raise my vdot and ftp from now till then, I will be very happy. Plus, I'm an interval person and the few rides I've been on outside, time and distance have not been a problem whatsoever, so work WORKS!! Thanks!
Dan