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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!

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


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.

https://endurancenation.wistia.com/medias/g98ty89lda



























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Comments

  • So here I go my first OS. So what are my goal? Considering my run durability was more a realization of needed flexibility durability my number one goal is being able touch my toes. Yoga and stretching have become my favorite activities. From there, get back to being able to run what I want when I want, (yes, once upon a time I could do that). First race of next season will be the Beaver Freezer, if I can get signed up. Then IMLP2018 my first full course. After that I hope to do Best In The West 70.3 with my wife. Here's looking forward to some great training, and having the time of my life. TOES!!!!!!!!!!!
  • In for November, might slide to Jan as I intertwine OS with 3x 2 week ski sessions.

    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:
    • Mallaorca EN camp, April; Al T ‘Tude camps in CO May & June; Bend PAC NW Camp June
    • HIMs: Whistler or Calgary in July, Arizona in Oct, Miami Man in Nov to qualify for ITU LC AG WC
    • USAT SC NC Cleveland in August
    • Continue an IM-free year as I deal with the acceleration of athletic deceleration which seems to happen post-62. #AgeUpYear2019


  • In for November Outseason. 

    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


  • Goals for OS
    *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?
  • I'm in!
    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)

  • HEY OS Peeps grab your STRYD Running Power Meter this week only its 20% off USE CODE: endurancenation 


    and read about Coach Patrick on their blog
  • I'm in for November OS
    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. 


  • I'M IN

    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.
  • Sign me up!

    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
  • Should we add ourselves to "heads/tails" for 2017 or will there be a new spreadsheet for 2018?
  • edited October 28, 2017 5:33PM
    I’m in! Not entirely sure what to target for
    this off season.  Might need some help with Goals!

    2018 Races (so far):
    - IM 70.3 CdA

  • Hi gang, I have a race captain for the weekly run threads - Thank you Keith Shireman.  I need one for the bike.  Anyone willing to help your Race Director out?  Drop me an email @brenda@endurancenation.us.

  • @Mariah Bridges just ordered a Stryd! Thanks for the great discount!
  • @jeffkane @Mariah Bridges ... I ordered one too! I also ordered Jim Vance's book Run with Power on Amazon.


  • I'm in for the OS, but starting in December.  Ending it with the Myrtle Beach Half Marathon on March 3rd.  Went 1:29:36 last year.  Long shot goal of 1:27:59.  But will be thrilled to break 1:30 again.  Will be my 2nd half marathon. Last year was my first.  Who knows, I might actually do the core work this time!  

    Went into IM Choo with a FTP of 258 and have been working to maintain since.  Actually had my highest ever 60 minutes avg power a couple weeks after IM on a ride.  Looking to build that up close to 300.  

    Can't wait to thrash myself.  
  • @jeffkane @Mariah Bridges ... I ordered one too! I also ordered Jim Vance's book Run with Power on Amazon.


    +2
  • I could't find an answer so I apologize if already discussed, but will TrainerRoad OS workouts be available soon?  I don't see them in the program yet...
  • Love me some OS....I'm in for November....and IMTX
  • @John Wolfe it sounds like that might not get done soon as it is low on the list of a bunch of higher priority items.  They are supposedly done for Zwift.  Making the workouts for Trainer road is not that hard though.
  • Thanks Robert - well, one more reason to join up with Zwift!

  • Just downloaded all the OutSeason Bike workouts for Zwift. Very cool as well as Coach ok/encouragement to use races in place of the Tu & Th workouts.  I use Zwift on iPad and thru the link Patrick provided learned how to drag and drop those files into my iPAD and just confirmed they are there.

    Here we go!
  • UPDATE: @John Wolfe the TR OS workouts are currently being written by Scott and Steve but I don't know when they will all be done.

  • Alright.. I am in -

    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
  • @Robert Sabo  Excellent!  Long winters here in MN I had a heck of a time keeping true to workouts until I started with the Kickr and TR.  Thanks for the updates.
  • I'm in for november OS - not sure what I will do next year - this was a no race year for me, after Seattle to Portland last year and the Rotterdam Marathon and Lake Stevens HIM the year before. I am basically trying to lose 8 pesky pounds and get back into running. I turn 55 in less than a month and I am sort of thinking HIM for next season. Weight first after OS, Race plan in January! #workworks
  • I dislike :( winter so to get motivated to exercise is my goal!  Ironman Texas is my A event (I live 4 hours away).  To get there with enough training/speed to finish, I need to improve on my run and bike AND my swim!! :* .  I have reviewed both the run and bike focus and torn between the two.. but at least I loaded in one to get started tomorrow!   :p
  • edited October 30, 2017 2:10AM
    I'm in!  ... probably won't start hitting it hard until December after my marathons, but I guess I need to get a bigger dose of EN MOJO in my life.

    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)
  • Love the OS mojo, just lurking as I'm not starting OS until January. 
  • Ready to start Nov OS.  Not sure on race priority yet.  Bike tested today and happy with the results.  I have been using Stryd for about 2 years if anyone has questions
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