Quick coach update...just did the Rebuilding: Building An Ideal Triathlon Season [2016] webinar last night, which included a Flow Chart for considering OS modifications...I have added it to the main post above, but you can access it all under the OS resources page under Training Plan, Training Plan Central here has well. Thanks!!!
Hello All!! This is Phil Mills and I am taking Rob Goulds spot as your your NOS run captain. Rob is moving to another Outseason this season.
This is my fourth OS with Endurance Nation, and I have to say that the OS is by far my favorite training block. The camaraderie and accountaility of the Outseason are what makes it so special. Oh, and the training plans are pretty awesome too.
I enjoy and am very motivated by the run & bike wko's that the coaches have created, especially the run durability theme. The core work is a struggle for me. I'd sooner suffer through a 5k TT than do planks. I am still working on an accountabiliy metric to ensure that I stick with them till the end.
I come into it with some pretty big goals:
1. Finish the NOS healthy, without injury 2. Body comp south of 165 3. FTP of 285 with a min 3.75 w/kg (dependent on #2) 4. Durable vDOT of 50-52
I was close to achieving this durinng last season's OS, but the train went off the tracks in week 13. I sprained my SI joint installing a dishwasher of all things. This was followed two months later by a stress fractre in my left foot. Even with no run durability, I did manage a 42' HIM PR, in nasty weather conditions.
For 2017, my plan is to race two local half iron events: Chelanman and the Black Diamond Triathlon. There is a remote chance that I might swap in FL 70.3.
I'm in for my 9th OS with the team. Fortunately I can say they work very well in getting me ready for the race season, well to finish an IM. Unfortunately I've also taken long breaks after most season and even took most of last year off racing thus starting with very little again this year. As such I'm utilizing the mojo of the NOS to work myself back in to shape to start my full OS in Jan. So if you see me doing an extra bike or something off plan, just stick to it as there will be lots of cumulative fatigue as the week mount.
My goals over the next 8 + one transition week:
1) Push FTP from ~185-190 estimate to 215-220, minimum and I would like to get a little more back than than but we will see. My highest FTP is around 260. so I should be able to get back to 220-230 by January.
2) Get in some consistent running starting in two weeks.
3) Body comp goal to lose 15-20 lbs, coming in to January <230lbs.</p>
Figured I better write my intro to get into the groove considering that we are kicking off this OS tomorrow! Enjoyed reading through all the great intros. Most names look familiar and am looking forward not only sharing the training with those folks but also to getting to know some of the new ones too. This will be my 4th OS. I agree with what I've read in that as tough as this block of training is, I really enjoy it a lot! The training is not overly time consuming, however it is straight up good ole hard work. If you haven't done an EN OS, be prepared to work hard and in return, you should see some awesome results...always the BEST motivator!
As of now, I have Patriotman Half and Ironman Santa Rosa on my calendar for 2017, but plan to add a bit more. My goals are probably higher than I've set in previous years and am really hoping to focus on building a breakout year on my FTP bike. I'll be hacking the OS bike a bit so don't mind when I go off the reservation a bit. Also, I have joined Masters swimming and will be swimming through the OS and the entire build into the season this year which I've not done before. Finally, I plan to working on body comp earlier in the season this year rather than to wait until the final months. Biggest goal is to finally "put it all together" for my races this year and hopefully see some breakout results!
Really looking forward to sharing the blood, sweat and tears with this Nov OS group!!!
Bill McKinney here and like Gordon this will be my 9th OS. Only one I missed was the first one. I've actually been off triathlons for a few years, and my last IM was IMLP in 2011. My main reason to continue the OS is to improve my fitness for Nordic ski season. I have two big races planned, the City of Lakes Challenge (back to back 42K races in classic and skate technique) and the American Birkebeiner. I really enjoy the accountability of the OS and look forward to sharing the fun with everyone!
@Leslie, Welcome to the DMV. I've done many rides on Andrew's Perimeter Rd. There's little vehicle traffic = relatively safe ride for interval workouts. Also, check out LA Fitness for pools
Greetings Everyone! This will be my 3rd OS and I'm looking forward to all the fun training we'll be doing together. 2017 will be my third full year training with EN and hope to complete my 4th IM. My first three were IMMT, IMLP, IMCHOO. My goals this OS are similar to last years, improve my FTP as mush as possible and maintain a 51 VDOT. I also want to do all 14 weeks of the Core Routine, last year I faded out around week 8 when I started swimming 2-3 times a week. My races for next year are looking like a HM in March (Shamrock in VA Beach); two HIM, 2-3 sprints/olys, maybe AG Nationals, and IMNC or IMLou.
Hey everyone! This is my 7th OS. My last IM was Wisconsin last year (2015) with a 44 min PR from IM MOO 2015. The OS power and speed improvements have varied from year to year, due to periodic family issues including having 3 boys in the last 6 years. I feel bad when I don't get all the workouts in as planned, but I try not to stress out and just put 100% into whatever workouts I can accomplish. I am looking forward to this NOV OS with commitment for continued improvement. I am excited to continue the run durability portion of the OS. That alone last year made a big difference in my ability to run farther faster and stay injury free. Kudos to RnP for that change in the OS. Excellent job.
My goals for this OS are to get FTP back up to at least where I finished last OS.. 354 NP and to push run Vdot from 45 to 47. Body comp is always a struggle for me. I am 6'4" and currently 210-ish. My wk 1 bike test was 343 NP, so I am not too far down from last year. I thought my time off the bike during my fall marathon training would have lowered that by more. Those planks are a killer, and my upper body strength has never been exceptional, so push-ups hurt too. I love the accountability charts, that really helps keep me towing the line with you all.
I am not doing a full IM next year, with just a HIM and marathon as the biggest races. I plan on also doing several sprints and olys as my work schedule will allow. My long race next year is in late July, the Route 66 HIM in Springfield IL. The Peoria IL marathon is mid October 2017. I know, the frowned upon fall marathon, but it's right in town and I enjoy the challenge of a stand alone marathon. The Peoria marathon this year was on a very muggy day, and my legs hurt for longer than my IM races.
Let's get ready for some time in the pain caves together virtually!
Hello everyone. This is my 3rd outseason with EN. I completed IM TX 2016 which took a lot out of me so I went on maintanence mode for the summer. Just came back last week so I could participate in the OS with everyone. I've tried to stay somewhat active but the pounds have come back and I'm sure my FTP and Vdot are way down but that's why I'm here! I plan on an Olympic in March, the Eugene half marathon in May and then IM AZ 2017. I am now legacy eligible so I will be applying for that and hopefully get in to Kona. I've come down with a bit of a cold this past weekend so I think I will put the testing off until later this week when I feel a little better and can give the test my all! Looking forward to training with everyone.
Hey all, This is my 4th outseason. This OS is going to be a fun time, because i am going to get back into shape and lose 20 lbs. 2016 has been an interesting year for me for health reasons. So i must get back into shape and get by bike and running legs back. (we will worry about swimming later). Test day will be the first time on my bike since beginning on June. I have run some but not much (no more than 8 miles at a time).
Races this year for me are Quassy in June and then most likely NC IM. I am not sold on which IM yet... stay tune to that.
Greetings. What a great workout tonight! I'm fired up to start my 3rd OS. Last year was a lot of fun...IMFL 70.3 and IMCDA. 2017 has IMWI 70.3 and IMLP (and possibly IMFL 70.3). I am hoping for this year that my bike gets a lot stronger...I'm hoping to get my FTP ~200. I'd like to be able to maintain my run pace past the dreaded mile 18. I also would like to stay committed to the CORE workout throughout the OS. I just welcomed my first child into the world 5 weeks ago! Time to take my time management skills to whole new level! Oh yeah, I hate morning workouts...ah oh.
Hi Everyone - just joined EN, so this is my first OS. I've been racing triathlon for about 15 years. I like to race XTERRA and 70.3s - no fulls for me! Last year was recovering from injuries, so Racine 70.3 was it for me. Looking forward to seeing if I can get back to racing shape in 2017. Right now have Off-Road Nationals in June and Atlantic City 70.3 in September planned. Happy training!
I'm a little late to this thread: Great to see so many familiar faces! This is my 10th season with EN as I am one of the original members going back to the 1st off-season in 2007. I was "all in" focused and training for Ironman most of 2014 and early 2015 and racing Chattanooga in 14 and Texas in 15. 3 days before IM TX I got asked to take a position in Germany. We moved 8 weeks later at the end of July '15. I raced 70.3 Worlds in Austria not long after arriving in Europe, but since then training has taken a back seat to work, kids soccer, baseball, basketball, and Traveling in Europe!. I did manage some 70.3's last season but it has been over a year since I really trained consistently. Race schedule for 2017 so far is Aix en Provence 70.3 in May and Ironman Frankfurt in July. Will probably do a late season 70.3 but haven't decided which one yet. Would love to pull a qualifying spot for 70.3 Worlds in Chattanooga but doubt I can make that happen over here. Goals for the season are to get back my race form/VDOT/FTP and race weight. Hopefully if I can get that back I won't get spanked as badly by all the fast European triathletes! Looking forward to the season!
This is my 2nd OS. This January will mark the third anniversary of my rolling off the couch as starting to train for triathlons. Each year my fitness has improved by a huge amount, with the last year improvements being the most dramatic. Let's keep the streak going!
OS Goals:
Avoid injuries.
Increase bike power/weight ratio by 10% to 3.2 W/Kg
Hi Team. Just getting here after racing Ironman Los Cabos (my 7th IM) last week! will be getting in the regular schedule as I transition from racing to OS
This will be my 4th OS and every year it gets better. My A race next year is Ironman Lake Placid (it will be the 3rd one there)
Looking forward to seeing all the posts and start contributing to the mojo next week or so
Hello everyone, This is my 1st OS and so far so good This will be my 3rd season racing triathlons and I'm looking forward to stepping up to the 70.3 distance at Victoria and ChelanMan. Last season I dealt with multiple lower leg injuries so my main goal will be to stay healthy throughout the season. Time to get to work!
Hi. I am a new EN member (joined formally in September) training for my first full IM next July at Lake Placid. Just realized that we had an OS thread, so I wanted to reach out, say hello and introduce myself.
I'm in week 7 now and feeling great. Testing is next week. Hoping that the hard work will yield some improvements to my FTP and 5k pace.
Is there anyone else in this group training for IMLP 2017?
@ Patrick -- i'm racing IMLP next summer too. I raced it in '15 and this year as well and can't say enough good things about the venue and course -- it's spectacular and you picked a great place for IM #1!
Glad that the OS is going well so far. Most important thing is consistently hitting your wkos. I also appreciate the EN ethos that we only truly start training for our ironman ~12 weeks out from the race. Before then, the focus is on getting faster (OS), refining your swim stroke (swim camp) and then improving endurance as the days get longer and we can train more outside.
Thanks Mike. I will start logging in my data. Will need to find a good block of time to pull everything from Strava/Garmin Connect to load everything. I spend the vast majority of my time either behind a work computer with stripped down/restricted internet access or traveling with just an iPhone; thus, I don't get a chance to click through the full EN site. Look forward to seeing you at LP!
I am pretty new to this level of training, and struggled with finishing the beginner OS Saturday workout last week. I noticed that the last two sets were supposed to be at 80% FTP/Zone 3 in the description of my workout, but TrainerRoad pushed out a workout that had the last two sets at 100% (with a one-minute break). This last set hurt me given the short 1-minute break. I had to dial-down my power to finish.
This week, I noticed that the beginner workout, while 10 minutes shorter, has a higher TSS and IF than the intermediate workout. The beginner workout calls for 2x18@100%, (5') and then 2x9@100%,(1'). So that would be 54 minutes at 100% of FTP.
The intermediate ride, while ten minutes longer, calls for only 2x12@100%(5') and then a second set at 2x9@100%(5'). Thus, it calls for less time at 100% FTP and gives a 5 minute break on the last 2-interval set. Ultimate time at 100% of FTP is 42 minutes, 12 minutes less than the beginner TrainerRoad workout. However, the ride is 10 minutes longer, and there is a recover interval at the end.
Here are the calculations, according to TrainerRoad: Beginner: TSS 124 and IF 0.91 and Intermediate: TSS 123 and IF 0.86
I don't use TrainingPeaks, so I am not familiar with how the TSS and IF are calculated. However, I know that I really struggled with doing long third and fourth sets at 100% of FTP with only a one-minute break.
Maybe I just need to get stronger on the bike, or I am incorrect in how I understand these workouts.
Looks like there are some errors in the Trainer Road Beginner workouts. I've seen minor typos in the past...no big deal. I always check my EN workout against the Trainer Road workout and if there's a discrepancy, I default to the EN plan.
Comments
Quick coach update...just did the Rebuilding: Building An Ideal Triathlon Season [2016] webinar last night, which included a Flow Chart for considering OS modifications...I have added it to the main post above, but you can access it all under the OS resources page under Training Plan, Training Plan Central here has well. Thanks!!!
This is my fourth OS with Endurance Nation, and I have to say that the OS is by far my favorite training block. The camaraderie and accountaility of the Outseason are what makes it so special. Oh, and the training plans are pretty awesome too.
I enjoy and am very motivated by the run & bike wko's that the coaches have created, especially the run durability theme. The core work is a struggle for me. I'd sooner suffer through a 5k TT than do planks. I am still working on an accountabiliy metric to ensure that I stick with them till the end.
I come into it with some pretty big goals:
1. Finish the NOS healthy, without injury
2. Body comp south of 165
3. FTP of 285 with a min 3.75 w/kg (dependent on #2)
4. Durable vDOT of 50-52
I was close to achieving this durinng last season's OS, but the train went off the tracks in week 13. I sprained my SI joint installing a dishwasher of all things. This was followed two months later by a stress fractre in my left foot. Even with no run durability, I did manage a 42' HIM PR, in nasty weather conditions.
For 2017, my plan is to race two local half iron events: Chelanman and the Black Diamond Triathlon. There is a remote chance that I might swap in FL 70.3.
5 days till kick off.
Hello,
I'm in for my 9th OS with the team. Fortunately I can say they work very well in getting me ready for the race season, well to finish an IM. Unfortunately I've also taken long breaks after most season and even took most of last year off racing thus starting with very little again this year. As such I'm utilizing the mojo of the NOS to work myself back in to shape to start my full OS in Jan. So if you see me doing an extra bike or something off plan, just stick to it as there will be lots of cumulative fatigue as the week mount.
My goals over the next 8 + one transition week:
1) Push FTP from ~185-190 estimate to 215-220, minimum and I would like to get a little more back than than but we will see. My highest FTP is around 260. so I should be able to get back to 220-230 by January.
2) Get in some consistent running starting in two weeks.
3) Body comp goal to lose 15-20 lbs, coming in to January <230lbs.</p>
This should set me up well for the JOS.
As of now, I have Patriotman Half and Ironman Santa Rosa on my calendar for 2017, but plan to add a bit more. My goals are probably higher than I've set in previous years and am really hoping to focus on building a breakout year on my FTP bike. I'll be hacking the OS bike a bit so don't mind when I go off the reservation a bit. Also, I have joined Masters swimming and will be swimming through the OS and the entire build into the season this year which I've not done before. Finally, I plan to working on body comp earlier in the season this year rather than to wait until the final months. Biggest goal is to finally "put it all together" for my races this year and hopefully see some breakout results!
Really looking forward to sharing the blood, sweat and tears with this Nov OS group!!!
Bill McKinney here and like Gordon this will be my 9th OS. Only one I missed was the first one. I've actually been off triathlons for a few years, and my last IM was IMLP in 2011. My main reason to continue the OS is to improve my fitness for Nordic ski season. I have two big races planned, the City of Lakes Challenge (back to back 42K races in classic and skate technique) and the American Birkebeiner. I really enjoy the accountability of the OS and look forward to sharing the fun with everyone!
Time to go test!
Greetings Everyone!
This will be my 3rd OS and I'm looking forward to all the fun training we'll be doing together. 2017 will be my third full year training with EN and hope to complete my 4th IM. My first three were IMMT, IMLP, IMCHOO. My goals this OS are similar to last years, improve my FTP as mush as possible and maintain a 51 VDOT. I also want to do all 14 weeks of the Core Routine, last year I faded out around week 8 when I started swimming 2-3 times a week. My races for next year are looking like a HM in March (Shamrock in VA Beach); two HIM, 2-3 sprints/olys, maybe AG Nationals, and IMNC or IMLou.
Let's get to work!
Hey everyone! This is my 7th OS. My last IM was Wisconsin last year (2015) with a 44 min PR from IM MOO 2015. The OS power and speed improvements have varied from year to year, due to periodic family issues including having 3 boys in the last 6 years. I feel bad when I don't get all the workouts in as planned, but I try not to stress out and just put 100% into whatever workouts I can accomplish. I am looking forward to this NOV OS with commitment for continued improvement. I am excited to continue the run durability portion of the OS. That alone last year made a big difference in my ability to run farther faster and stay injury free. Kudos to RnP for that change in the OS. Excellent job.
My goals for this OS are to get FTP back up to at least where I finished last OS.. 354 NP and to push run Vdot from 45 to 47. Body comp is always a struggle for me. I am 6'4" and currently 210-ish. My wk 1 bike test was 343 NP, so I am not too far down from last year. I thought my time off the bike during my fall marathon training would have lowered that by more. Those planks are a killer, and my upper body strength has never been exceptional, so push-ups hurt too. I love the accountability charts, that really helps keep me towing the line with you all.
I am not doing a full IM next year, with just a HIM and marathon as the biggest races. I plan on also doing several sprints and olys as my work schedule will allow. My long race next year is in late July, the Route 66 HIM in Springfield IL. The Peoria IL marathon is mid October 2017. I know, the frowned upon fall marathon, but it's right in town and I enjoy the challenge of a stand alone marathon. The Peoria marathon this year was on a very muggy day, and my legs hurt for longer than my IM races.
Let's get ready for some time in the pain caves together virtually!
Hey all, This is my 4th outseason. This OS is going to be a fun time, because i am going to get back into shape and lose 20 lbs. 2016 has been an interesting year for me for health reasons. So i must get back into shape and get by bike and running legs back. (we will worry about swimming later). Test day will be the first time on my bike since beginning on June. I have run some but not much (no more than 8 miles at a time).
Races this year for me are Quassy in June and then most likely NC IM. I am not sold on which IM yet... stay tune to that.
Great to see so many familiar faces!
This is my 10th season with EN as I am one of the original members going back to the 1st off-season in 2007. I was "all in" focused and training for Ironman most of 2014 and early 2015 and racing Chattanooga in 14 and Texas in 15. 3 days before IM TX I got asked to take a position in Germany. We moved 8 weeks later at the end of July '15. I raced 70.3 Worlds in Austria not long after arriving in Europe, but since then training has taken a back seat to work, kids soccer, baseball, basketball, and Traveling in Europe!. I did manage some 70.3's last season but it has been over a year since I really trained consistently. Race schedule for 2017 so far is Aix en Provence 70.3 in May and Ironman Frankfurt in July. Will probably do a late season 70.3 but haven't decided which one yet. Would love to pull a qualifying spot for 70.3 Worlds in Chattanooga but doubt I can make that happen over here. Goals for the season are to get back my race form/VDOT/FTP and race weight. Hopefully if I can get that back I won't get spanked as badly by all the fast European triathletes!
Looking forward to the season!
This is my 2nd OS. This January will mark the third anniversary of my rolling off the couch as starting to train for triathlons. Each year my fitness has improved by a huge amount, with the last year improvements being the most dramatic. Let's keep the streak going!
OS Goals:
This will be my 4th OS and every year it gets better. My A race next year is Ironman Lake Placid (it will be the 3rd one there)
Looking forward to seeing all the posts and start contributing to the mojo next week or so
This is my 1st OS and so far so good
I'm in week 7 now and feeling great. Testing is next week. Hoping that the hard work will yield some improvements to my FTP and 5k pace.
Is there anyone else in this group training for IMLP 2017?
Glad that the OS is going well so far. Most important thing is consistently hitting your wkos. I also appreciate the EN ethos that we only truly start training for our ironman ~12 weeks out from the race. Before then, the focus is on getting faster (OS), refining your swim stroke (swim camp) and then improving endurance as the days get longer and we can train more outside.
I noticed you aren't on the NOS run/core tracker (located here: https://docs.google.com/spreadsheets/d/1aVJ2JFnsR3xVMU5GfpwD180bVunfdthad7AcS1vOdqE/edit#gid=0). I can't wait to update my data after each run and core workout and it's been a great motivational/accountability tool, so I'd encourage you to sign up and start logging.
Good luck the rest of the OS and see you in LP next year!
Thanks Mike. I will start logging in my data. Will need to find a good block of time to pull everything from Strava/Garmin Connect to load everything. I spend the vast majority of my time either behind a work computer with stripped down/restricted internet access or traveling with just an iPhone; thus, I don't get a chance to click through the full EN site. Look forward to seeing you at LP!
Who creates the OS workouts on TrainerRoad?
I am pretty new to this level of training, and struggled with finishing the beginner OS Saturday workout last week. I noticed that the last two sets were supposed to be at 80% FTP/Zone 3 in the description of my workout, but TrainerRoad pushed out a workout that had the last two sets at 100% (with a one-minute break). This last set hurt me given the short 1-minute break. I had to dial-down my power to finish.
This week, I noticed that the beginner workout, while 10 minutes shorter, has a higher TSS and IF than the intermediate workout. The beginner workout calls for 2x18@100%, (5') and then 2x9@100%,(1'). So that would be 54 minutes at 100% of FTP.
The intermediate ride, while ten minutes longer, calls for only 2x12@100%(5') and then a second set at 2x9@100%(5'). Thus, it calls for less time at 100% FTP and gives a 5 minute break on the last 2-interval set. Ultimate time at 100% of FTP is 42 minutes, 12 minutes less than the beginner TrainerRoad workout. However, the ride is 10 minutes longer, and there is a recover interval at the end.
Here are the calculations, according to TrainerRoad: Beginner: TSS 124 and IF 0.91 and Intermediate: TSS 123 and IF 0.86
I don't use TrainingPeaks, so I am not familiar with how the TSS and IF are calculated. However, I know that I really struggled with doing long third and fourth sets at 100% of FTP with only a one-minute break.
Maybe I just need to get stronger on the bike, or I am incorrect in how I understand these workouts.
Any light that can be shed would be most welcome.
@Patrick
Looks like there are some errors in the Trainer Road Beginner workouts. I've seen minor typos in the past...no big deal. I always check my EN workout against the Trainer Road workout and if there's a discrepancy, I default to the EN plan.