Follow the plan and don't be distracted by others doing more/or different stuff in the forums. These individuals most likely have several OS' under their belt and are trying for a breakthrough.
If you do think you are superman/superwoman don't be afraid to take a rest day. Every year the OS forums get quieter as the weeks roll along, particularly at the tail end.
Replace all the calories you burn during a workout within 2 hours afterwards, at a 4:1 carb:protein ratio. And do the same with fluids...at least 32 oz per hour. Want to lose weight? Skimp on dinner, not glycogen replacement. It's science, not fad...
Don't be an overachiever in the first few weeks. Just because you can do the intervals 15 watts higher or run 30 secs/mile faster than your zones don't mean you should. If you overacheive early on, the cumulative fatigue will hit you sooner leading to extra rest days or not hitting your target zones.
Prepare mentally, physically and nutritionally for the hard efforts. That means knowing and accepting the workout will be hard work and will require a positive mental attitude and mantras. Fuel and hydrate pre, during and post workout and recover well. Proper rest and fueling/nutrition are key for recovery and being ready to crush the next day's workout.
Participate in the Forums, it's a great for accountability, you'll find motivation and you'll see that others are suffering just as much as you.
Check out the Wiki for the OS DOs and DON'Ts posting.
OS represents a relatively dramatic increase in training stress for many. Overachievement in the first few weeks is easy when well-rested, and can result in over-reaching or even injury by week 4 and beyond... just when the plan ramps up. It’s hard to stay consistent and motivated when you are shelled. Be cautious over the first few weeks... until the fatigue of consistent, high quality training is well-established. Quality recovery, and smart choices (even modifying or skipping workouts) early will result in a solid ROI. The OS is 14 weeks long for a reason ;-)
PUSH through every interval, you are capable of much more than you think. I have often stared at workouts to say "no way," but started them and stayed present, this minute, this 30" worry about the rest later... it will come and it will pass and you will be stronger.
Consistency is key
Be patient, the accumulated fatigue that builds up is pretty intense, if it isn't feeling tough the first few weeks, don't worry, it will get tough!
Don't get hung up on bike technology. Peak aero was pretty much achieved a half-dozen years ago and the aero gains of any particular bike over another of reasonable quality is minimal to non-existent. Keep your focus on your engine (you) and on finding and maintaining an achievable aero position on that bike that you can hold for most of an Ironman (e.g., get a good fit).
@Rich Stanbaugh nailed it. If you can transform it into LONG term consistency, you'll be way ahead of the game. I wish i could send a message to 2012/2013 me telling me to do just that. The past 1.5 years have been all about the run for me, and go figure, consistency is paying huge dividends.
Commit to the process! Sometimes that just means committing to the warm up. For a lot of folks 99% of the battle is just getting started on any given workout and consistency is SO key. Even if you're not feeling it, commit to the warm up, give your self full permission to pull the plug or reduce target effort if it's not happening. 90% of the time you'll be surprised at what you can do once you clear that hurdle!
@Jenn Edwards thoughts above were IN MY HEAD yesterday during the run. My first real focused effort in forever. I felt like junk all through the warm up miles to my bridge repeats. By the last repeat, I was telling myself what I always do - this one makes you stronger! The run back to my car felt great and had me smiling for making the workout goals.
All of the above is gold. Especially Al, Rich and Derreks comments.
All really good advice. My suggestion is all encompassing and has already been mentioned a couple of times.
What one piece of advice I would give a new EN member on their first OS ? Participate
We are a self coached model with Coach and peer guidance. Unless you engage you will not maximize the model's most valuable tool of your peers. What does engage/participate mean? Get in the OS forum , share you wko's, share your data, review others, ask questions, answer questions, this will cover work, rest, nutrition, fatigue, technique, consistency, commitment, overtraining, under training, and anything else you can think of. This is not about I did this ,bragging, patting ourselves on the back , but educating ourselves and others. While we are all in this to improve ourselves, its not always about us, by engaging/participating you will be helping others.... Its ok to give back.
Comments
Wax , not shave, your legs.
You will thank me.
Also get bike power if you don’t have it already.
Oh, also drink the EN cool-aid.
Follow the plan and don't be distracted by others doing more/or different stuff in the forums. These individuals most likely have several OS' under their belt and are trying for a breakthrough.
If you do think you are superman/superwoman don't be afraid to take a rest day. Every year the OS forums get quieter as the weeks roll along, particularly at the tail end.
Replace all the calories you burn during a workout within 2 hours afterwards, at a 4:1 carb:protein ratio. And do the same with fluids...at least 32 oz per hour. Want to lose weight? Skimp on dinner, not glycogen replacement. It's science, not fad...
It's never about one big workout that you do or that you miss... it is all about consistency.
Don't be an overachiever in the first few weeks. Just because you can do the intervals 15 watts higher or run 30 secs/mile faster than your zones don't mean you should. If you overacheive early on, the cumulative fatigue will hit you sooner leading to extra rest days or not hitting your target zones.
Prepare mentally, physically and nutritionally for the hard efforts. That means knowing and accepting the workout will be hard work and will require a positive mental attitude and mantras. Fuel and hydrate pre, during and post workout and recover well. Proper rest and fueling/nutrition are key for recovery and being ready to crush the next day's workout.
Participate in the Forums, it's a great for accountability, you'll find motivation and you'll see that others are suffering just as much as you.
Check out the Wiki for the OS DOs and DON'Ts posting.
OS represents a relatively dramatic increase in training stress for many. Overachievement in the first few weeks is easy when well-rested, and can result in over-reaching or even injury by week 4 and beyond... just when the plan ramps up. It’s hard to stay consistent and motivated when you are shelled. Be cautious over the first few weeks... until the fatigue of consistent, high quality training is well-established. Quality recovery, and smart choices (even modifying or skipping workouts) early will result in a solid ROI. The OS is 14 weeks long for a reason ;-)
Set input goals not outcome goals (save those for race season).
IOW, strive for five runs a week. Don’t worry how fast those runs are or how far you go.
Once you are running five times a week, we can talk distance.
Once you are hitting both of those targets, we can talk about running with speed.
Build incrementally and you’ll exit the OS with a great foundation of discipline and focus...oh, and great fitness as well!
Learn how to test... it's an art & a science.
PUSH through every interval, you are capable of much more than you think. I have often stared at workouts to say "no way," but started them and stayed present, this minute, this 30" worry about the rest later... it will come and it will pass and you will be stronger.
Consistency is key
Be patient, the accumulated fatigue that builds up is pretty intense, if it isn't feeling tough the first few weeks, don't worry, it will get tough!
Don't get hung up on bike technology. Peak aero was pretty much achieved a half-dozen years ago and the aero gains of any particular bike over another of reasonable quality is minimal to non-existent. Keep your focus on your engine (you) and on finding and maintaining an achievable aero position on that bike that you can hold for most of an Ironman (e.g., get a good fit).
Keep things simple
Follow the plan
Leverage the advice of veterans from the forums
Rest as needed
Stay consistent
Have fun
Keep the long term season plan in perspective at all times
Listen to your body as you follow the plan and become engaged with team members in the forums and chats!
@Rich Stanbaugh nailed it. If you can transform it into LONG term consistency, you'll be way ahead of the game. I wish i could send a message to 2012/2013 me telling me to do just that. The past 1.5 years have been all about the run for me, and go figure, consistency is paying huge dividends.
Commit to the process! Sometimes that just means committing to the warm up. For a lot of folks 99% of the battle is just getting started on any given workout and consistency is SO key. Even if you're not feeling it, commit to the warm up, give your self full permission to pull the plug or reduce target effort if it's not happening. 90% of the time you'll be surprised at what you can do once you clear that hurdle!
@Jenn Edwards thoughts above were IN MY HEAD yesterday during the run. My first real focused effort in forever. I felt like junk all through the warm up miles to my bridge repeats. By the last repeat, I was telling myself what I always do - this one makes you stronger! The run back to my car felt great and had me smiling for making the workout goals.
All of the above is gold. Especially Al, Rich and Derreks comments.
Reread as needed through out the OS!
All really good advice. My suggestion is all encompassing and has already been mentioned a couple of times.
What one piece of advice I would give a new EN member on their first OS ? Participate
We are a self coached model with Coach and peer guidance. Unless you engage you will not maximize the model's most valuable tool of your peers. What does engage/participate mean? Get in the OS forum , share you wko's, share your data, review others, ask questions, answer questions, this will cover work, rest, nutrition, fatigue, technique, consistency, commitment, overtraining, under training, and anything else you can think of. This is not about I did this ,bragging, patting ourselves on the back , but educating ourselves and others. While we are all in this to improve ourselves, its not always about us, by engaging/participating you will be helping others.... Its ok to give back.
"....to improve ourselves, its not always about us, by engaging/participating you will be helping others.... Its ok to give back."
That should go on the wall in your pain cave......
My pain cave has a sign that says dont you dare ever quit because @Shaughn Simmons will see that weakness and we just cant have that!
Stay consistant.
Ask questions, some people might actually have the same questions as you.
Be ready to adjust training
Eat well