OS Double Dipping - NOS to JOS

Phil Mills

OS Double Dipping

I can’t be the only one who has thought of this, and I am sure someone has done it to some extent or another.  I am looking for a well-reasoned argument for or against,from those smarter, more experienced than I.  I have some strong reasoning that is steering me in this direction, which I will detail below.  What I am lacking is the big picture on how this will affect my conditioning going into the HIM training plan.  For example, what are the advantages of including the Run Focused and Get Faster Plans over extending OS type of training?  I believe most IMLP racers transition right into the Full IM Plan, correct?

Just for clarification, my original Roadmap was based on a July IM, however the Wifey didn't warm up to this idea.  Two HIMs she is okay with though.

2016 Roadmap

NOS to end on 1/31

Swim Camp - 2/1 to 2/14

Run Focus -2/15 to 3/13

Get Faster - 3/13 to 5/1

HIM Plan - 5/2 to 7/17

HIM Race 7/17

 

Proposed 2016 Plan

 

NOS to end on 1/31

Enter JOS - 2/1 to 4/10

Swim Camp/Run Focus – 4/11 to 4/24 (2 wk FL vacation 4/6-4/19)

HIM Plan – 4/25 to 7/17

HIM Race 7/17

Plan TBD

August HIM TBD (Lake Stevens has been discontinued)

Why I am considering this change.  Well, the first 8 weeks of the NOS were spectacular.  I hit all wko’s as prescribed, frequently above the target zone/pace.  I hit my testing goal on the bike and exceeded my goal for the run.  Sounds great, however the wheels came of the cart, or bike, during the holiday weeks.  Late nights, family commitments and SAU were chosen over getting in wko’s.  This all amounted to 3 inconsistent, sleep deprived weeks that I feel set my potential fitness back a bit. 

1.       The MOJO and accountability from the OS member is priceless.  This alone has me pushing harder and completing rough wko’s instead of cutting things short.  I have found that this evaporates during the time between the OS and entering into a race group 13 weeks later

2.       I really enjoy, thrive on the OS style workouts and feel I have more potential to unlock this year.

3.       Familiarity - This year’s JOS group is comprised of many from last year’s JOS, whom I trained with.  I miss you guys.

4.       SAU/Family Time – The slightly lower volume of the OS gives me more time to be with family, especially during spring travel time.

In 2014, I completed a similar Roadmap to that of this year’s.  The most challenging aspect was the lack of a peer support group upon exiting the NOS group.  Did I put in the work? Yes, but it was definitely more of a mental challenge.  I started a Get Faster forum group, but after 3 weeks of being the lone poster, I stopped posting. 

Last season was a recover from injuries year (bike accident leg/foot overuse issues).  Completed JOS then into the HIM Plan, but joined the IMLP group to continue the online support/commiseration/learning/MOJO.  This was a great experience, if my body would have only held out.  Maybe a better choice would have been to start the season in the JOS.  I will keep this in mind for next year.

Al Truscott

Executive Summary of my suggestions: Hang out in the JOS forum (as well as NOS until 1/31), and follow your original season road map. Background: Just as one gets stale and loses focus by spending too long in "IM training mode", the same is true for OS work. Several yrs ago, RnP switched from a 20 week OS to the current 14 wks. People were dropping out after 12 weeks or so, and those who stayed did not see continued improvement. Some even regressed. I think there are two reasons for this, one psychological and one physiologic. Humans seem to be hard-wired for both novelty and routine. It's great to have the daily exercise habit, but I doubt you'll find any successful athlete who does the same *type* of workout for six months in a row. Our bodies need to have different types of stress, and the opportunity to consolidate the gains from intense work like the OS. And our psyche needs some variety to retain interest, and thus make the effort required to improve. Also, the GF plan, following that swim/run six week interlude, will allow a better transition into HIM training. Finally, our Coaches are really smart and experienced. That's why we pay 'em. I would be very hesitant to tinker with Rich's suggested season plan; I've found his ideas for macro training are usually more nuanced and better for me than my own schemes.

Over the years I have had no trouble getting mojo from the OS forms, despite usually not following precisely the timing. EG this year I'll be on OS week 4 this week, then gradually drift back towards the group as I take 2 12 day skiing interludes. And mid way thru, I'll start adding swimming, cause I like to swim.

Bottom line, I think ypu'll get better results if ypu cncentrate your efforts in 2-3 month blocks. I've found that trying to repeat blocks, whether doing back to back IMs or OSs, produces diminishing returns.

Phil Mills

Al - thank you for your valuable perspective. I have a habit of getting in my own way, and it looks like this may be the case here. I really like how you utilize the OS forums while on a different training track. That will be valuable. I feel like I have taken a 3 week rest in the middle of the OS, with a lost opportunity to increase pace and ftp. I am also not feeling the fatigue that comes with week 11. I really want those 3 weeks back. LOL.

Gordon Cherwoniak

Phil,

I'd say that's too long in the OS.  It would make you 24 weeks total OS.  Unless you totally reset over the last 3 weeks but it sounds like you were still trying to do the workouts etc.  I made it through 1 20 week OS and still needed a couple 2-3 day breaks and I was pretty fried.  Those that made it were a rare breed for sure. 

Use the Swim camp to have a break and the dig in to the run focus.  I assume it's there for a good reason.  As Al mentioned join the JOS forums and do you own thing.  I'm doing pretty much run only with a smattering of biking.  I'll even admit here I still have to put my bike together from Lake Placid so I can get on it this week.  As Al mentioned I also like the GFP as it lengthens out the workouts and makes the transition to long course a little easier.