OS "Bike Focus"
Im not going to swim... that'll leave 3 workout openings per week
Im gettting fitted per TTBikefit.com.....going to get low like Matt S. for next year
I want to do more bike work this OS
Should I go to 4 or 5 workouts/week....i.e. repeating the Interval sessions?
How would I structure this? What do you think?
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I'll be interested to hear what the wicked smart dude(ette)s and uber bikers have to say on this as well. For the time being, I would put a few things out there (some of which I'm doing, and some I'm thinking about doing):
1. based on my loose recollection and synopsis of current EN wisdom, somewhere around 8 hours is the point of diminishing returns on bike training time, and the next real 'spike' in performance comes somewhere north of 16+ hours.
2. There is a TON of work you can do in those 8 hours.
3. Get into group riding, wherever and whenever possible. These will add a new dimension to your perception of "hard' and really force you to move outside of yourself and your comfort zone. (I've failed to do this for running and cycling for the last few seasons and I think it will be the thing that gets me past my current plateau).
4. commit to doing a hard 3 hour ride every Saturday or Sunday from now on. Then, every week, challenge yourself to beat last week's numbers.
5. hit the weights. I think you might still have some strength to build in your legs, and as a masters athlete, there is probably no harm in some form of incorporating strength training in your OS. (I'm expecting I'll get smacked down on that one, tho).
6. Improve your flexibility to get low and stay low for 112. Lots of hip flexor and lower back stuff. Ditto core. 3 - 5 times per week.
7. Start an 'aero parts reward scheme.' 4 watts /kg gets you a new aero helmet; 1:10 40k gets you a deeper front wheel, and so forth. I have a wishlist waaaaay longer than my capabilities to always keep me reaching.
My thoughts for now.
There used to be a bike focus OS program. I did the Advanced version of this in the 2008-2009 OS. It had 4 days of bike intervals and one day of rest each week. The bike days were T, Th, Sat and Sun. It was hard! It seemed like there was a 2x20 almost every Sunday.
Dave’s post was right on target from my view.
Defining a reward plan is a great motivator and has been a key to moving me forward.
This out season I also plan to add some weight workouts based on advice from my ART practitioner who has worked with many “mature athletes”.
On riding the bike more hours I the week, let’s see what RnP have to say. But if we stay with the quality before quantity theme (which EN has proven to work), then I think you are stepping up to a couple of 2X bike work out days. One in the AM, recover then hit it again in the PM.
The other side of the working harder coin is recovery!!! As you step up the load make sure your recovery plan is set to offset the added work.
I have the similar question on the run. How to smartly spend some extra time each week to get added results but that is for a different thread.
At the end of the day, I think the OS is a freaking great program as is, and wouldn't add much work to it other than what's there. I'd just plan to work harder for the given bike workouts and set new goals. Instead I'd look to a spring and summer epic bike opportunities to build fitness on the bike (Think tour of CA, etc). IOW you can slay yourself for 5 winter months with extra bikes and suffer on the run or, do a regular tough OS and then slam in a 600 mile week on the bike with epic volume and be in killer shape to start your year...then ride all year when the weather is nice with the roadies, etc...
My 2 cents, keep the change...
P
I think I might try to go to 4days/week....BUT.....if Im not hitting the wattage targets of the workout then I will drop back to 3/wk.
will get the new bike fit.....put that bike on trainer and get used to that position in the OS