16/17 DOS Bike Week 13
Hi Gang, Well we’ve made it to week 13 of the DOS. That means one more workout of each flavor until we have another round of testing and then say adieu to the OS and move on to other things. You might want to think of this as a taper week if you want to get good test results next week. I know that I’m feeling the fatigue in my legs and I moved over to the HIM plan a couple of weeks ago. While that plan has more volume than the OS, it also doesn’t have quite the intensity that the OS does. The OS workouts may be short but they’re potent medicine and they put the hurt on your legs. Make sure you get enough rest to adequately recover. Thus my suggestion to treat this as a taper week. If you want to go into the test with some rested legs you might want to cut back on some of the workouts this week. It’s like the two weeks before a race, you really can’t get any better but you could blow the race if you don’t rest. I’m don’t want to suggest that the bike or run test is as important as a “A” or even a “B” race, but it will set the zones that you take into your next plan. It’s obviously your choice, but it’s also one of the many decisions that you have to make as a “self coached” athlete. (Yes, I know that RnP are our coaches, but at EN there is a lot of responsibility placed on each of us to recognize our limits and not follow the plan into a wall.)
Sometimes when I’m in the middle of a really hard interval I wonder why the hell am I doing this when I could be sitting on the couch watching TV or drinking coffee in a café reading a book. It usually just lasts a second or two because I know why I do this but it’s at those times that I remember this song that @Tim Cronk recommended to @Marc Taylor to add to his Ironman CDA playlist. Enjoy. https://www.youtube.com/watch?v=lwpjsToHzAE
Comments
Recovery bike this morning for me: https://www.strava.com/activities/881562687
Definitely felt the yesterday's run during this work this morning. Good to get blood flow moving to speed up recovery!
Good luck this week all!
SS
@Scott Giljum - that is the way to look at it.... Total TSS / workload with many different ways to get there!
I tested last week as you guys know. Slightly higher FTP is causing the pain I expected. I did a 3X12' @ 1.0 this morning... https://www.strava.com/activities/882603494
SS
Last week I put in a Swim test in between the Bike and run test on Wed then did the run test on Thursday. Swim test was a slight improvement over the late Oct swim test....been swimming 2-3 times a week short intervals focused on form.....I am an adult onset swimmer and need this kind of work.
Happy Run Testing all!!
SS
Just glad its over......
Was anyone else suffering on that front with me this morning?
SS
Check out my 15.6 mi Ride on Strava: https://www.strava.com/activities/884370337
I did a run this morning but not the long one scheduled for today. I'm doing a trail HM on Saturday so I'll save something for that.
SS
Sat. bike done, had to shorten things a little for time. 2X15(5) @ 1.0 & .98. Brick run 4 mi. @ TRP.
Saturday work done: https://www.strava.com/activities/887365676
SS