Official 2016 JanOS Admin and Welcome Thread
Welcome to the 2016 January OutSeason (JanOS) Group!
This JanOS will be an unprecedented-ly awesome learning, motivation and accountability opportunity for all of you!
The Purpose of This Thread
This is the official admin thread for the JanOS. In it you'll find
- Useful links to more information to help you have a successful OutSeason.
- Any JanOS-specific admin information we may have for you.
- JanOS athlete bios, as they introduce themselves to you, and you to them, in this thread.
OutSeason Resources
Please go to the OutSeason Master Page in the wiki, where you'll find all of the resources we've created to support your OutSeason. On this page you'll find such greatest hits as:
- OutSeason FAQ and Best Practices
- Preparing for Your First OutSeason (webinar)
- When to Start the OutSeason
- The OutSeason Webinar Series
- And much, much more!
Go-To Threads in this Forum
Please review and post questions, bumping them to the top, if you have them. These have been unpinned from the top of the forum, to clean things up.
- The OutSeason Webinar Series
- OutSeason PSA
- The Vets Advice for the Noobs Thread
- OutSeason Nutrition PSA
- OutSeason Modification Flowchart
- The OutSeason, Setting Goals, Tracking Progress, and Accountability
Again, please visit the OutSeason Master Page in the Wiki
The Purpose of the JanOS Forum
The rest of this forum will be filled with weekly mojo and accountability threads. For example, the JanOS Week 1 Thread, or the JanOS Week 1 Bike Thread, JanOS Week 1 Core Workout Thread, where you'll encourage each other, hold each other accountable, and generally support each other as you build your FAST across your 14 weeks together.
JanOS Captains Wanted:
We are looking for a three members to serve as JanOS Captains to create and guide these weekly thread (bike, run, core). Bang the drum, basically. You will be rewarded with gold, riches, and accollades beyond your wildest dreams (ie, it would be super groovy and we'll figure out a way to thank you!) Please PM me (Brenda) at brenda@endurancenation.us if you're interested.
Please Introduce Yourself to Your JanOS Teammates!
Please join/sign into the JanOS by introducing yourself by posting to this thread, posting a picture and brief bio using the format below. These are the people you'll be training with, virtually, for months and months so it would be great to put faces and personal stories to names and email addresses!
We recommend that you subscribe to this thread, using the Additional Options dealio visible when you reply to this thread when making your introduction. You'll then receive an email when updates are made to this admin thread.
Finally, understand that the Coaches do not actively monitor these Training Group Forums, searching for training questions and support issues to address. That is, if you have a training related coachy-coachy question, you'll find us in the other forums and specifically in the Micro and Macro Threads!
Thanks! We look forward to seeing what fun and motivation you guys create for yourselves!
Comments
OK, my heart is racing as I am getting the competitive bug again after a break. I'm a retread in outseason. I was going to get started in November, and then backed out choosing to focus on run durability instead. I finished Run Durability 9 mos out in November and am finishing up Run Durability 8 mos out this month. My A race is IM Wisconsin this year. I'm still trying to decide whether or not to do a Half in June. I am signed up for an Olympic. I have done the IMMOO twice before. I finished my third IM in Louisville this year hitting all of my goals. They were, staying healthy, having fun, maintaining bike fitness from my previous IM in Wisconsin and breaking 12 hours. I PRd at @11:45, with improvements in swimming and biking. My run has been consistent over the three IMs ranging from 4:26 - 4:35. I haven't walked any of them but the food stations. However, I am not hitting my Zone 1 potential of at 9:37 pace which should place me around 4:12. So that will be my goal for this year. Is 4:15 or better on the run, while maintaining my swim and bike output.
I live in Western Wisconsin and have the best roads in the world to ride on when there is no snow or ice. I'm 50 years old, married with two children who are seniors, one in high school, one in college at UW Madison. I had bariatric surgery back in 2008 and started riding my bike and doing triathlons in 2010. I have gained about 8 lbs since IM Louisville and am at 196. I hope to get back down to the low 180s for racing weight. I plan on eating though this week.
Last year, I really enjoyed the bump I got from this group. Looking forward to more mojo and accountability.
Thrilled to be back in the saddle with everyone! Looking at REV 3 Quassy, Ironman Lake Placid and possibly Maryland or Wilmington.
Cheers,Woody
I originally planned on joining the NOS but after being fairly inconsistent am deciding to start over in Jan. I've been keeping up with run durability but haven't done much cycling in the last month or so. I'm in transition mode between moving from Chicago to San Francisco right now. I'll be in SF full time by the last week in Jan. I'm doing IMWI this year, revenge edition, after a DNF last year. I'm super pumped to get back into the training and feel like the extra time off between the end of IMWI last year and starting JOS was a much needed mental break - ready to rock again!
I'm mostly a 70.3 athlete and am looking to really go big this year on the bike
Lindsay, where are you re-locating to in SF?? I live in the East Bay - Pleasanton. There are quite a few of us in the NoCA area; it would be great to connect!
So, I'm psyched to start JanOS; this will be my 4th (I think??) year with EN and totally love, support, and believe in this philosophy and team mojo. I'll be coming off doing really nothing since IM Coz so JanOS will be a real eye-opener for me. I've done one ride and one run since 11/29 - yikes! Currently, I'm actually bed-ridden with very bad lower back pain that just started yesterday - yikes again!!! Seeing the doc this afternoon; this is very, very unusual for me and hope to god it's not related to IM Coz or IM training in general. Anyhoo... no IMs for me this next year, but am planning on Boulder 70.3, either Alcatraz (the cheaper one) or Santa Barbara Long Course in late August, LC Nationals in Miami in November, and various runs sprinkled throughout. Hoping to improve my swim (weakest link), get way stronger on the bike, get more durable on run, and get rid of my "I'm so weak on hills" feeling.
Looking forward to virtually meeting and sharing team mojo with all of you!
Key races are Kona in October, and IMs muskoka and whistler in the summer. I'll probably extend OS to 24 weeks (sez the guy in late December. Let's talk in April).
@Matt: didn't know you had hip surgery. I hope you're recovering well.
I'm back for OS number two, falling into this group after finishing up IMAZ the past two years.
Coaches have encouraged me to post more, so I'll ask the group to hold me to if I go radio silent for too long.
I've changed my key race from IMMT to IMLP to tap into the EN karma a little more. Also excited about doing Tour of Cali with Coach R.
I'm always experimenting and love getting feedback to the collective brain. Some of the hacks include running in Luna sandal (all the time). 4:02 run split at IMAZ 15, and looking forward to the run durability to improve that. Looking at mid-sole cleat placement to improve the bike and run-post bike.
Glad to be around!
Well I'm in for number 8 I believe. I'm with Carol the OS is the best time of the year and love the team mojo.
I'll be going rogue this year and mostly focusing on running I might do a local sprint tri and perhaps an Oly but my wife is probably signing up for the latter. It will be her first Oly so I'll Sherpa, volunteer and enjoy watching if she signs up. At the start of the OS I'll have 4-5 weeks just getting back to running. I'm not even running back to back yet so I've go some easing in to do.
I have not decided how hard I'll push the bike and honestly don't care about the FTP. I'll just be using the sessions to mix it up a little and as I start running more will probably reduce to 1-2 sessions a week, but the OS might be done by the time this happens.
Long season approaching...JOS followed by Aspen camp in May/June, local Oly in late June, Racine 70.3, Steelhead 70.3, and onto Kona in October!
Hi Everybody! I'm in for JOS number 4.
I love the OS too for that very reason that you get some intense work in and are done. I have my usual schedule, two Olys in the spring in tempe town lake, one in September and then IMAZ november. I turn 60 this year so of course have high hopes of a KQ. My local teammate who out swims me by 40 min took the 60 yo KQ this year but she swears its a onetime deal and is not racing this year at IMAZ
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I have been running a fair amount this month but following the 80/20 rule-so 80% at z1 (+ish 30s) to keep HR 125 then 20% z4-5 sprints. I will be doing a lot of this during JOS instead of chasing a vdot number. My goal is not a faster 5k/10k but obtaining my predicted IM run. And as usual since I can't swim, drills in the pool twice a week as well as core and some strength
Spent Oct-Dec free stylin'. Ready to get serious in January for a season that will focus on
1) a spring and a fall epic bike day. Assault on Mt Mitchell in May just for volume but 6 Gap in Sept that will be treated like a race.
2) an oly in Chatt in late June and, if the planets align, a Nov IM (this would be a 'C' event, believe it or not, depends on how I feel in Sep)
3) build bigger/badder run engine. Think Run Durability over the course of the year and adding lots of volume the second half of 2016.
4) continue working with my swim coach over the course of the year. means most swim wkos are drill focused with volume pops right before my tris.
With that being said, Rich had me with a Nov OS and Jan/Feb Get Faster. I didn't stick to the Nov OS plan. Work/Life really force audibles over those weeks and most of my weeks are built around very short & purposeful wko's that fit into my hectic schedule.
Anyhow, I'm trying to decide if I am going to jump into this Jan OS and end it when Rich had the GF plan ending. I feel they are very similar plans and I'd expect similar progress.
Do you guys know if there would be any particular reason to NOT put JanOS in place of Get Faster until the end of Feb? I guess another option is to stick with the GF plan and just hang around these forums for the team mojo.
Thanks for the feedback.
Glad to be getting back in the game. Was in Maintenance Mode since April due to shoulder surgery. Started my JOS this week just because I wanted to do it, besides, I have a long way to come back after 8 months of no training/unstructured exercise. I did not race in 2015. On top of all that, I am in the final semester of my doctoral program, finishing my research, defending sometime this spring, and hopefully graduating in May. It's going to be a busy few months. But I signed up for a local HIM in June so that I have a reason to stay focused on my goals.
I did my bike test and am at my 2nd lowest starting FTP since I first joined in EN in 2008. As for my run test, yup, lowest VDOT since starting EN and some serious DOMS. I missed the bike/run today since I awoke sick and basically went back to bed. Looking forward to tomorrow's run.
I guess I am going to need to look at my signature line and make some changes.
I'm looking forward to my 5/6 OS here. I spent the last two months getting my swim on, just because, and was successful dropping 10 seconds per 100. I then lost my run durability, the trade off wasn't worth it, so now I will ease my run back up and swim 2 x a week. SO what is the start date?
@ David- I'm 99% sure that we start on Jan 4th.
I've lost count how many OS's I've done- however many there have been. But my bike fitness has taken a pretty big hit and similar to Michele, I expect to be starting with a FTP at its lowest starting point ever. In fact, I'm a little scared of that first test- I haven't done any real interval work on the bike in months. I've been working the run focus plans for the past few months so I should be more comfortable on that front.
This season will be a little different for me though because I will be in Florida for February and March. I think daylight will still limit my ability to ride outside during the week- but I plan on getting as much outside time as possible! I have a few early spring HIM's on my calendar and the big race will be Challenge Roth in July.
Looking forward to getting started and enjoying the work with everyone.
I was a big poster in first few years but since a few down times struggling with fighting off cancer a couple times and then some other injuries I've been behind the scenes but still around. Did the ToC last year with the EN group and a couple of half's and got injured right before IMChatt.
I've decided to get more active online to keep myself accountable and pushing. I'll be doing Boulder 70.3. in June 11, Coeur d'liene 70.3 in June 26, and IM Santa Cruz 70.3 on Sept. 11th. I'll top things off with IMLou if the body holds up.
Looking forward to start with the new and the old!!!
Will do my best to post more as well!
@stephen - if you're looking for a HIM in June, check out the new Wisconsin Milkman (yes, really) triathlon in Madison.
Hi All! This will be my 2nd OS, which will be interrupted by the Goofy Challenge for 7-10 days. However, I plan on running both races at my LRP, so recovery should be minimal. Since completing IMLP (IM #2) I've been riding my road bike a lot, completed the Route 66 Marathon and still running almost every day. Also, after about 4 months of no swimming, I started back on Dec 1 swimming 3x a week. Lately, I've been doing trainer road workouts on my bike trainer trying to maintain bike fitness. My OS goals are to maintain my run Vdot and increase my FTP by 15-20% (I know that's aggressive). My 2016 races so far: REV3 Quassy (A), IMCHOO (A) and maybe 70.3 Muncie (B/C), I'm looking forward to the OS fun!