OS execution question

William Jenks

Hey RnP and others -

This will be my first OS starting Nov 1, so I'm just curious about the conventional wisdom on the standard good day/bad day question.

I gather from the "owners manual" that if you are feeling spunky, you should ride harder, rather than longer, e.g., if you were supposed to go 2 x 15' at 220 W, maybe you go 225 or 230 W if you're really feeling strong that day, rather than 2 x 20'.  I assume the same is what you recommend for a run, only a bit faster, rather than longer.

What about on a tired/not-so-good day?  A little lower power (or slower run) or a little shorter intervals at the target power?  Obviously if it's a disaster, rest is called for; I'm just talking about that moderately down day.

Thanks,

William

 

 

Coach Patrick

We had a workout triage thread, but good to revive this and maybe put into the wiki. If you go to workout and it just ain't happening, we suggest, in order:

1. Cut the Interval Length but Keep the Intensity. IOW if 2 x 15' on the bike isn't working for you, can you do 3x10 with more rest or 4x7.5, etc.
2. Do the Time but Drop the Intensity. If #1 doesn't work, then get in your 2x15' at .9 or .85 instead.
3. Do the Time Only. If #2 doesn't work, then just get your 45-60 minutes done.
4. If You have Zero Motivation and #3 is Wicked Unappealing, Do Nothing. Stretch, core, etc is okay but take the day. Better to save now than pay later.

From a macro level persective you'll want to check in on your quality of sleep, nutrition, wellness to make sure this isn't a bigger issue.

Which brings up what not do to:

• Don't "save" a missed workout or main set and pile it on later in the week making a mega saturday ride. Bad idea. Let it go.
• Don't "make up" for a skipped workout by doing the next one even harder.

Anyone else? What did I miss here?

William Jenks

Thanks...sorry I didn't find the other thread.

And yes, I believe this would be useful to add to the "OS owners manual" page and/or its own wiki page once you're happy with it, the latter if that's how you'd put it for race prep phase as well..

mgraffeo

William, also monitor the warning signs if you're deciding to go a little harder in workouts. Doing it here and there on the bike is not likely to cause huge problems. Doing it ever session on the bike and run will catch up to you quickly. The workouts, as written, are tough enough, and deliver results. Going even harder has plenty of overtraining risk to it, and it's important to pay attention if you do.

Cary Blanco

Posted By Patrick McCrann on 18 Oct 2010 05:56 AM

We had a workout triage thread, but good to revive this and maybe put into the wiki. If you go to workout and it just ain't happening, we suggest, in order:

1. Cut the Interval Length but Keep the Intensity. IOW if 2 x 15' on the bike isn't working for you, can you do 3x10 with more rest or 4x7.5, etc.
2. Do the Time but Drop the Intensity. If #1 doesn't work, then get in your 2x15' at .9 or .85 instead.
3. Do the Time Only. If #2 doesn't work, then just get your 45-60 minutes done.
4. If You have Zero Motivation and #3 is Wicked Unappealing, Do Nothing. Stretch, core, etc is okay but take the day. Better to save now than pay later.

From a macro level persective you'll want to check in on your quality of sleep, nutrition, wellness to make sure this isn't a bigger issue.

Which brings up what not do to:

• Don't "save" a missed workout or main set and pile it on later in the week making a mega saturday ride. Bad idea. Let it go.
• Don't "make up" for a skipped workout by doing the next one even harder.

Anyone else? What did I miss here?

Great stuff P - should this be wiki-fied?

William Jenks

@Mike - Yes, thanks for words of warning, and yes I know that the clock moves backwards during a 2 x 20... I was just quoting from the document and looking for guidance on both sides of the coin. (...though I also assume that if you are making gains that towards the end of a multiweek segment, you might be able to knock out a little extra from time to time.)

gocard

Coaches,

I am finalizing my OS plan for a Nov start and do not know whether I should go intermediate or advanced. I have completed 3 IMs (Fl, Switzerland, Canada) all around the 11:45-12:00 hr mark. My A race is IM CDL and my goal is to close in 11 hr or break it. I have used the OS plans before and I have trained with EN since the launch so I know how the race plans work. Question - My training is limited to 10-13 max hours per week during in season, so which plan is right for me if I want to reach my goal? More importantly, Is this realistic?

My fitness level today is medium/high.

Thanks,

Wayne

Coach Patrick

@wayne, I'd go advanced...you can always dial it back!

I will put in the wiki now!

P

Gordon Cherwoniak

William,

I will also stress the watch the extra work and recovery signs.  Depending on the level of the OS program (beg, int, adv) as I understand it the intervals ramp up faster.  I was on the beginner program but recall the advanced guys getting a few/several (don't recall exactly but they were hammering it last year) 2X20's that are not tests. 

You will get plenty of work and as you approach a test especially the week 9 test you will be much stronger and not have a ton of cumulative fatigue like weeks 16-20.  Be careful not to over cook yourself in the first 8 weeks with the shorter intervals 2X6, 2X8, 2X10 are much easier to go over your FTP watts. 

Also for the down day's remember that the plan last year calls for 95-100% on the bike (i have not looked at this year's plan in detail), don't be afraid to target 95%.  I know I was fixated on the 100% mark for the first 10-12 weeks.  For the run utilize the z1-z2 time in zone z1.  After that it was 1 hour extra sleep then day/days off usually because I did something dumb like a 3X8 when the plan called for 2X8 because I felt good. 

Gordon

William Jenks

Again, thanks for the words of wisdom.

Chris G

That whole i feel great and this 2x20 at FTP feels like a joke so should i go harder or longer for the .85 intervals thing never really seems to come up once the os starts. The triage and how to deal with it comes up lots.

William Jenks

For the record, Chris, it was the triage question I asked. :-)

gilliatt

That whole i feel great and this 2x20 at FTP feels like a joke so should i go harder or longer for the .85 intervals thing never really seems to come up once the os starts. The triage and how to deal with it comes up lots.

true dat