November OutSeason® (Team Focus) - START DATE 10/30/17
Hey Team! The November OutSeason® is starting on 10/30/17.
The 2018 OutSeason® is brand new, so you have to do some serious learning to make sure you are on point…you can read the complete set of details regarding the OutSeason® online in the Forums here (http://bit.ly/2zAjuS8) and in the Training Plan Central Page (http://bit.ly/1MQmTM9). Or you can just watch the video below (CLICK ON FULLSCREEN TO MAKE IT A BETTER VIEWING EXPERIENCE).
Either way, please be sure to tell the Team you are “IN” for this OutSeason by replying here with Your Name, Your OS Goals and Your 2018 Races!
The 2018 OutSeason® is brand new, so you have to do some serious learning to make sure you are on point…you can read the complete set of details regarding the OutSeason® online in the Forums here (http://bit.ly/2zAjuS8) and in the Training Plan Central Page (http://bit.ly/1MQmTM9). Or you can just watch the video below (CLICK ON FULLSCREEN TO MAKE IT A BETTER VIEWING EXPERIENCE).
Either way, please be sure to tell the Team you are “IN” for this OutSeason by replying here with Your Name, Your OS Goals and Your 2018 Races!
Thread Captains Wanted
We are looking for two members to serve as NovOS Captains to create and guide these weekly threads: Bike Captain, Run Captain, Bang the drum, basically. You will be rewarded with gold, riches, and accolades beyond your wildest dream, plus a free badass EN Shirt.
Please email me (Brenda) at brenda@endurancenation.us if you're interested.
Heads & Tails
Enter your data online here for Coach Patrick to make recommendations on the appropriate targets for you to shoot for this winter!! Return every "test" week to update your results and view your progress!
OS Modification Flow Chart
Want to know how to make the most of your OS? Got questions? Please check the 2018 Flowchart first!!
Bike Workouts on Zwift
- Run-Focused Workouts, Levels 1 thru 3, Pick your level when you click here.
- Bike-Focused Workouts, Levels 1 thru 3, Pick your level when you click here.
Bike Workouts in Trainer Road
- Just search for 2018 OS Wk_ and replace the "_" with the number week you are in, and then choose the Ability Level!
- More on Trainer Road here.
Tagged:
5
Comments
OS goals
- Maintain FTP of 21X, while I figure just how frequently I can manage FTP and VO2 Sessions after 8 previous OS, 19 previous triathlon seasons, and 69 years on the planet
- Persevere @daily runs, exploring how to run 5, 10, & 21K races with minimal speed work
2018 Main Events:OS Goals:
- Continue to work run durability, move to power meter for the bike (finally) and be a faster swimmer.
- 2017 is my 5th year of triathlon, 51 yo loving getting healthier each year.
- Work on the run with a select few 5k's
2018 Main Races:
- Ironman Texas , my first full and looking for some redemption since I herniated 2 discs last year before I got the Outseason started training for IMTX.
- Legend Endurance 70 in Kansas, June 2018 (this one will be just for fun.)
- Ironman 70.3 Ohio
*Remain healthy and injury free
*Build back FTP to 260-265
*Focus on body comp - exit OS 15lbs lighter
(and eventually update my signature EN signature!
Current races for 2018
St George 70.3
IM Boulder
QUESTION: Will the OS bike workouts be in TrainerRoad?
Goals for the NOS
1. Stay Healthy through self care
2. Add in some strength training
3. Swim one day per week
4. Continue to build run durability
5. Body comp improvement - 5-7 lbs
6. Get fast!
2018 Races
"A" IM Maryland -
"B" Spring Local HIM
"C" 4-5 local sprint races
I'm in!
Goals:
1) Return to peak Bike FTP 268
2) Build Run Durability resulting in Half Marathon PR ~Feb 4th and better run at IM WI
3) Better eating, log meals in Lose It, Drop 14 lbs by Feb 4th
4) Continue run streak but not at expense of staying healthy or injury free
2018 Races June 3rd Victoria 70.3 and Sep 9th IM Wisconsin (IM #5 for me)
and read about Coach Patrick on their blog
Goals:
* Continue to build muscular strength post bike crash six months ago
* Run durability - looking forward to Stryd! No wasted miles. Thanks @Mariah Bridges
* Work on swim technique - may add 1 or 2 swim sessions. I have all three colors of cords, so dry land work as well.
* Build FTP over the winter. Zwift and teaching Spin class.
* Commit to a 2018 revenge race. Looking at family schedule. Need to get it on the calendar. Pronto!
* Follow @Al Truscott 's lead with dealing with acceleration of deceleration. I call it slowing the slow.
Thanks @Coach Patrick for your insights.
Goals:
1. Increase my FTP substantially. I am not going to set a number since i Have not really been on the bike much in the past 10 months. I am starting from scratch essentially.
2. Reduce BF% to get in race shape.
2017 A Race is Lake Placid. Hoping for a lot of team MOJO.
Goals
- continue weight loss/body comp. I'm down ~40 lbs from a year ago and approaching my old "race weight".
- increase Vdot. The age related deterioration coupled with an extended layoff has really hurt me. RDP was a good way of getting me back on track, but I have a long way to go.
- FTP > 280
- stay healthy as I return to triathlon after a 6 year hiatus and take on my first IM!
2018 Races (so far)
"A" IM Santa Rosa
"B" Oceanside 70.3
Kaiser Half Marathon
this off season. Might need some help with Goals!
2018 Races (so far):
- IM 70.3 CdA
Here we go!
2018 OS Goals:
1 - Be a stronger cyclist
2 - get FTP over 275W
3 - Be able to maintain my weight under 70kg all winter long so its something less to worry when entering race season
4 - Keep the RD built across the last 2 years
2018 Events:
1 - Mont Tremblant 70.3 in June
2 - IMLP in July
3 - Unknown race in the fall
OS Goals:
1. Be a more consistent and stronger cyclist
2. Get my FTP over 245W
3. Build my run durability off the bike
2018 Races:
1. (A-race) IM Australia (May)
2. (B-race) HIM TBD (March)
3. (C-race) HIM Hawaii (June)
4. Marine Corps Marathon (October)
5. Army 10-Miler (October)
6. JFK 50-Miler (November)
7. Haleiwa Metric Century (April)
8. IM/HIM TBD (in the fall)
***Pace 25-50 miles of HURT 100 (I'm way to far down on the wait list for hope) (January)