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The 2020 OutSeason® Plan Launch Thread

Coach PatrickCoach Patrick
edited February 25, 2020 5:25PM in Announcements 🎙

Our OutSeason® Training Plans combine our focus on Quality Training with a commitment to Early Season Consistency. The result? In just fourteen weeks (14) you will build incredible bike and run fitness, setting the tone for the remainder of your season.

Over the past twelve years more than 7,500 athletes have taken the Endurance Nation OutSeason® challenge. Training together as group, the energy and motivation are contagious -- it’s hard not to get faster!

Official OutSeason® Start Dates are:

  • 10/28/19 = November OutSeason® (Team Focus)
  • 12/02/18 = December OutSeason®
  • 01/07/19 = January OutSeason® (Team Focus)
  • 02/04/19 = February OutSeason®

[Note: We Are Looking for OS Captains; Info here]

Overview & Coach Call

Join Coach P on Wednesday 10:30 at 12pm EST for a 2020 OutSeason®  AMA session in our zoom channel: https://zoom.us/j/2572877525


2020 OutSeason Training Plan Availability

All of the 2019 plans are available only on Final Surge. If you don't have a Final Surge account yet, then you need to upgrade (this is mostly for legacy / older Members): Upgrade to Final Surge here. You will not see the old plans in the old drop down / EN platform anymore. Don't miss out!

Overview

The plans have been updated again for 2020, with changes on both the micro and macro level. These are completely new plans and we're excited to see your improvements! You can read about most of these changes on the Plan Descriptions page on the EN Website here.

There are now Triathlon, Running and Cycling OutSeason® plans available.


TYPE 1: Triathlon OutSeason® Training Plan: Bike Focus or Run Focus [Learn More here]

Now you can choose the area you want to work on. In general, the rule of thumb is that in your ODD years of EN Membership (1, 3, 5, etc) you should pick the Bike Focus OutSeason®; and in your EVEN years of EN Membership (2, 4, 6) you should pick the Run Focus OutSeason®. This ensures a balance across multiple years of training, and it dovetails with our Three Year Plan Guidance for how you should focus.

  • Run Focus Plan = Durability Runs plus One Quality Run. Two Quality Bikes.
  • Bike Focus Plan = Three/Four Quality Bikes + Durability Running.


TYPE 2: Running OutSeason® Plan [Learn More here]

For those of you that only run or will only compete in running events this season. This plan has three distinct phases to challenge you and help you improve your running.

  • Phase 1 = VO2 work
  • Phase 2 = Threshold work, Hills and Half Marathon paced long runs.
  • Phase 3 = Half Marathon Tempo intervals, Threshold work and a long run that tapers you for the end of OS test.


TYPE 3: Cycling OutSeason® Plan [Learn More here]

This for athletes who will only be riding the bike in the OutSeason®. There's a chance to cross train, but for the most part This is you, on your bike, working hard indoors. Maybe you'll join in on our Zwift events?

  • Phase 1 = Build Intervals, Sweet Spot, Tempo and Recovery rides
  • Phase 2 = VO2 short and long intervals during the week, with some "Spicy" endurance rides on Saturday.
  • Phase 3 = A return to threshold work in both weekday sessions and long ride with a Sweet Spot main set to maintain your endurance .


Training Plan Levels: 1, 2 and 3 (3 being the Most Challenging)

You can choose your plan level off of your relative strength within the context of that plan. The higher the level, the harder the plan. In general, we recommend:

  • Level One = Newer Athletes to the Sport or Athletes Returning from a layoff / injury
  • Level Two = Consistent Athletes with 1 to 2 years of experience, continuing to build.
  • Level Three = Experience / High Performing Athletes looking for a breakthrough year.

Rather than three separate plans by ability level, we have combined them into a single plan -- aka no more toggling plans just to see what other folks are doing. This is great for athletes who are a Level One Runner but a Level Two Biker. Or for athletes who want to start with Level One in the First Cycle, then move up to Level Two as they regain fitness.


Three Phases of Work/Testing

  • 4 Work + 1 Test as 1-4 (5)
  • 4 Work + 1 Test as 6-9 (10)
  • 3 Work + 1 Test as 11-13 (14)


Each “work” phase will have a training focus; each “test” phase will give 3 days for recovery before testing the focus discipline and returning to a regular training weekend. Bike and Run disciplines will both test in the final OS week. The "end of OutSeason" test for the run is ideally a 13.1 / half marathon.

Please Note: You do not HAVE TO test; we recommend it but it is your call!


Aggregated Resources

We have heard the call for help with our training plans, and we Will be updating our OutSeason Plan resources on the Plan Descriptions page here.

There you will find links to the most relevant instructional resources, Tracking documents, etc.


Swim and Strength Options Remain Monday / Friday

  • The OS Swim plan Is separately listed in Final Surge; you can "layer" it on top of your OutSeason Plan as you see fit.
  • The Endurance Nation Functional Strength Routine and Core Strength routines Are also available as an add-on to your training plan. Mix and match as you like!
  • Bonus Work: We encourage folks to do some core and strength work on these days as a compliment to the hard work of the outseason.
  • Swim Slower Than 2:00 Per 100 Yards? Or Can’t Stop Swimming? Don’t worry, we have maintained our Swim Supplement to add swim workouts to your OutSeason®, which is in the resource area (). For those of you who want to / need to continue working on the Swim, we encourage you to explore the resources we have available to you:
  • Swim Clinic eBook
  • Swim Faster Ebook

Thanks for reading and we hope you “enjoy” the 2020 OutSeason, our 14th OutSeason!!!

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