December OutSeason® - STARTS 12/04/17

Brenda Ross

Hey Team! The December OutSeason® is starting on 12/04/17. 

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 our 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 GET 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 1 member to serve as DecOS Captain to create and guide the weekly Run thread. Marc Taylor has volunteered for the Bike Capt to 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.

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

 

Paul Hough

I'm in, but I may start one week ahead on Monday, 27 Nov.  Primary OS goal is to work on my running mobility and hip strength IAW with a running gait analysis I had in October.  My 2018 key races are:  IM70.3 Florida Tri-Club Championship, Ironman Norway, and IM70.3 World Championship South Africa.  

David Holmes

@Paul Hough  Travelling Man!!!!

David Holmes

After watching the video, I guess I'll be in for January.

Brian Terwilliger

I'm in for December!  Myrtle Beach Half Marathon on March 3rd to cap it off. 

Known Races, need to find more.
Feb: Krispy Kreme Challenge (2.5 mile run, eat a dozen doughnuts, 2.5 mile run).  Goal, sub 42, don't vomit.
March: MB Half, Goal 1:27:59
April: White Lake Olympic & Sprint.  Goal, go fast and have fun
July: Triangle Sprint.  Goal, win AG.  Got 3rd this year with broken shifter cable and 1 gear on the bike.
September: White Lake Half (Sub 5 goal) and Sprint.
October: Peak to Creek Marathon if I can get in (capped at 300 racers, gotta click register fast when it opens).  Goal < 3:05.

Paul Hough

@Brian Terwilliger - yay, glad to hear I'm not going to be the only one!

David Holmes

I’m in assuming I survive IMFL. 

Brian Terwilliger

Paul Hough said:

@Brian Terwilliger - yay, glad to hear I'm not going to be the only one!

I'll probably start a week or two early like you as well.  Did the Dec OS last year and ended it with the MB Half Marathon.  Same plan this year.  But the scheduling of the Half cuts the OS to 12 weeks from 14.  Thinking the full 14 would be beneficial.  But may just finish out the RD program and start on time.  Undecided.

Paul Hough

@Brian Terwilliger - I typically have 2 race seasons with a short break in between.  Because I start racing early and end late, I've never made it through a complete out-season.  I will make 10 weeks of this one then jump into the last 8 weeks of HIM training to get ready for the Florida 70.3 on 8 April.  And right out of that into 12 weeks of IM training for IM Norway.  

Greg Hays

I’m in for December 
feb.  northeast duathlon
march Hagan Stone duathlon
april white lakes oly
june Hawaii 70.3
october NC 70.3
other stuff thrown in during second half for fun— relays with daughter aquabike/OWS with wife

Paul Hough

I'm starting on 27 Nov.   This is transition week 1 and I'm already feeling fat.  One more easy week and BOOM!

John Culberson

I'm going to start with you on Nov 27. I'm coming off a light season, and have built pretty good fitness that I don't want to lose. Run Durability routine is in place, so time to ramp up the bike through a structured schedule. Buffalo Springs 70.3 early, IMAZ late in 2018. West Texas heat and some speed in July.

Mark Hickman

I'm in for December; my 3d out season, and really looking to make some solid gains.  Florida 70.3 in April only bigger race currently on the schedule, but I plan to race early sprints and olys early and often throughout the summer as I move across the country to rejoin the PNW sleeper cell.  May look at another Half/Full, but will be focused on the work during the out season, and then revel in the sucking up souls during racing.  

Still waiting on my new Direto Elite trainer to get here.  Backordered, so may have to set up the Kinetic again if I don't sell it first.  Looking forward to all the mojo!

Mark

Paul Hough

@Mark Hickman, @John Culberson, @Phillip Hays, @Brian Terwilliger, @David Holmes,

There are only 6 of us in the December group.  I hope we all start Monday to get some synergy.  Either way, it's time to pick your poison - the Bike Focus Outseason or the Run Focus Outseason - whichever is your weakness.  Go to the training page, make your selection, and set the program to end 4 March 2017 if you are starting on 27 November, elsewise set it for 11 March 2017.  Enjoy your Thanksgiving Day holiday & weekend, the shit is about to hit the fan!

Greg Hays

I can start Monday, no problem.  I will be bike focused.  Look forward to it.  Have a wonderful holiday, should be fun.

Brian Terwilliger

I'm starting Dec 4th, with an end date of March 4th (though half marathon test race is March 3rd).

I was going to do the Bike Focus, but am considering doing the bikes from that and the runs from the run focus.  While my bike is where I can improve the most, the Myrtle Beach Half Marathon is the test race and one that has a large number of participants from my run club in, and wagers shall be made, so the race must be crushed. 

Paul Hough

@Brian Terwilliger  - so you are starting Dec 4th and ending on Week 13 ... at least that's what I'm showing.  If you set 4 Mar as the end date, but start on 4 Dec, then you are starting on Wk 2.

John Culberson

I've been sticking with run Durability pretty well. Looking to build both bike and run into a spring HIM plan. Level 3 bike focus... with a goal of NOT overworking. I've been slamming a Zwift or Sufferfest hour once or twice a week... and it's been affecting my running. The OS structure of 3 bikes/week will require me to control my efforts.... or fail.

Al Truscott

I drift through the OS as I take 2 weeks off in Dec, Jan, and Feb/Mar to do my #1 love, skiing. So I started Nov OS, and will pick up again on week 6 Dec 18. You can see my season plan in my sig line below. I'm also modifying the OS but increasing the frequency between the VO2 and FTP bike interval workouts. I started out planning on a ten-day cycle, but I think 8-9 days will work better. Theory is OFs need more recovery time, something I was starting to notice the past two years.

I'm in the throes of a run streak, day 84 and counting, working almost exclusively on frequency. Longest runs have been 60-70 minutes, once every two weeks, and one 5K so far. Otherwise, just a warm-up mile, then about 3 miles @ TRP. No treadmill yet, even in the rainy Pac NW.

David Howard

Likely will be on DEC OS as I prep for MTB Race FEB (24Hr in Old Pueblo) as a Duo team.
MAY need to go now -to -6 weeks w/o running......we'll see what the Doc says.   SHort course year. Lake Havasu HIM?   AG Nats (OLY)?  XTAERRA Duces Wild?......nothing set yet.

Mark Hickman

I won't be starting until the 4th; and then will jump out and into the 70.3 plan around mid-Feb in preparation for Ironman Florida 70.3 ~ will also be doing a bunch of short course stuff before I head back out west to rejoin the PNW sleeper cell; hope to find some late summer racing out there as well.  I haven't been riding as much lately, so will use the coming week to get body used to spinning the pedals...If I didn't do this, my testing would be waaaay off.  Think I'll be doing the bike focus, and also working on a run streak with a few other friends that really need it:o)  Day 20 today.

Greg Hays

Quick question, is there a Sunday ABP ride in the bike focused plan or just the T/TH/S quality rides?  I do not see it listed in the training plan but it is listed on the 2018 bike focus modification flow chart.

Marc Taylor

I'll be in for DOS ... looking forward to it ... starting on the 4th!
Marc

Paul Hough

Starting tomorrow w run focus plan.   Two weeks light is all I can stand and its time to get back on the horse (and the diet).  Bike Test for run plan is Tuesday Week 5.  That's 26 Dec.  If you start on 4 Dec, then it's 2 Jan.  Either day will be ugly.  

Greg Hays

Paul, do you know if we have ABP ride on Sundays.  I asked earlier today but did not see an answer, trying to set up my week.  Thanks in advance

Paul Hough

@Phillip Hays  - I see a 150 min ride on Sunday.  I don't see why you couldn't do a Zwift ride withh the team if you wanted.  I'll probably be doing 66 on Saturday as part of an organized event outdoors, elsewise, I would probably be picking a tough ride in the Alps on my trainer.

Greg Hays

Thanks!

John Culberson

Moving from regular running, intermittent bike/swim to a basic OS weekly schedule tomorrow. My first A Race is Buffalo Springs 70.3 in late June, so I'm in no rush.  I'll be hitting the T,Th,S bikes with shorter FTP intervals on Tues and 5' worth of Vo2 on Thurs for the first month or so. The Sat ride will be limited to 90' while I move through the 5, 6, and 7 days a week run frequency development. With the Holiday Run Challenge giving me a bump. Nothing above Zn3 until January. M and F will always be 1500 swim days with a 3 mi brick run. That's my signature workout ;-)

Paul Hough

And so it begins.   
Monday AM - 45 mins in the weight room
Monday PM - swim 3000 SCY

Greg Hays

Yep, technique swim drills a.m. 1100
weight circuit at lunch

John Culberson

Swim 1500 as 3x(5x100Fr descending) Avg 1:35/100yd
Run 3mi steady indoor track (9:52/mi)
Bread and Butter