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The NovOS'ers Pay It Forward to the JanOS'ers Thread

Coach RichCoach Rich
in General Training Discussions

2015/2016 NovOS Peeps,

Please pay it forward to the 2016 JanOS peeps by sharing with them here your lessons learned: what to do, not do, things to focus on, mistakes you made, etc. 

Thanks!

Comments

  • thekidduxcthekidduxc
    To the JanOS peeps, I was a few weeks ahead of the NovOS group, but here are a few simple take away from my n=1



    - keep your family happy; this is paramount

    - stay healthy, when in doubt rest

    - do not underestimate the importance of sleep (try to get 8 hours of sleep whenever humanly possible - I PROMISE you it makes a measurable difference in your training)

    - stack up as many quality WKOs as you can and absolutely slay yourself on the bike

    - share the mojo and cheer everyone on


    - it has been stated several times in podcasts and the threads - the OS is the most powerful tool Coach Rich has in your season to make you a faster & strong triathlete - do not take the OS lightly

    - be thankful to the team and the coaches 

  • morpheusmorpheus
    the #1 thing I've learned over the last few OSs is to stay true to the whole purpose of the OS.

    It's a time of year when the coaches are trying to get these big results out of us in a small (relatively speaking) amount of training time. One, since the intensity is high, there needs to be plenty of recovery focus. Two, you have all year to add that volume and watch those weekend morning hours, not to mention SAUs, dwindle. Save it.

    Bottom line, just b/c you can do more now, doesn't mean that now is the time that you need to go out and potentially sabotage your potential by doing more.

    disclaimer: early spring events that need some volume pop are a little different. Coaches and super smart teammates are invaluable consults during Jan/Feb/Mar for needed hacks.
  • Paul CurtinPaul Curtin
    This is my first-ever OutSeason and I’ve learned a ton so far. My thoughts:

    -- Take the prescribed rest days. You will need them.
    -- Don’t make up a missed workout.
    -- Listen to your body. Combine the actual metrics (resting HR, sleep hours, TrainingPeaks TSB) with how you feel and adapt accordingly.

    Don't worry too much about skipping a day, especially if you're not yet used to the intensity. I've had six "Sideways Tuesdays" and completely missed the day's workouts ... either due to super-long work days or travel-related woes ... but that serendipitously helped as the extra rest enabled the right intensity for the other workouts.

    And have fun watching the bike power numbers go up each week!
  • Phil MillsPhil Mills
    This is my third OS. As you are now aware, the Coach's changed up this years's OS, which has worked out very well for me. I've been reflecting a lot about the OS this past week.

    -Week 1 maybe hard, but by week 4 you'll be kicking a$$
    -Don't underestimate how much testing in week 8 will take out of you. Take recovery time.

    The second half of the OS (wks 9-14) are very different. The increased run volume and intensity will affect recovery times. w
    -Week 10 will suck. Week 11 will be discouraging. Probably your hardest week, physically and mentally. Mentally prepare for it and complete the wko's as best as you can.
    -Do not make up skipped wko's. It will crush you.

    Keep in mind that the holiday's came in week 9 & 10 for the NOS. In looking back, it caused a lot of juggling of wko's, but I believe it gave me more rest time.
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