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Long runs & rides in the OS?

mcstrangelovemcstrangelove
in Group Discussion-OutSeason December 2010

 Since my OS / HIM training is accelerated for my first race, the coaches asked me to:

"do the outdoor long bike and long run options on the plan. So a consistent 3hr ride starting in January, for example, and a 1:30-45 long run."

I couldn't find these options in the OS plan (the longest bike is 75 min and the longest run is 90 min). Does anyone know where I can find these long ride/run workouts?

Thanks!

Comments

  • Larry PfefferLarry Pfeffer
    Agreed. Maybe you are supposed to transition to the HIM plan now, instead of sticking to the OS plan? I think you can change the plan yourself (at a minimum to see if those rides / runs are on the HIM plan if you start in January).
  • TerryOTerryO
    In the HIM plans, Thursday is long run day and is 90-105 minutes typically. Saturday is long ride day and is 2.5-3.5 hours. Sounds like what they are suggesting is doing OS plan intensity with HIM plan volume. ie. Thursday run 90 minutes w/ 2 x 1 mile at TP and some HMP time in there or Saturday bike 3 hours with 2 x 15 min at FTP, 2-4 x 15 min at 80-85% and remainder at 75-80%. Don't forget to transition to an official HIM plan 6-8 weeks before your race to maximize gains from the OS but provide enough race specific training to execute well.
  • mcstrangelovemcstrangelove

     Thanks for the info.  I guess my only concern is running in z3 ("half marathon" pace) for 30+ minutes after doing the intervals.  Normally I'm dying after the z4 intervals and can barely hold the z3 portion for the rest of the workout.  Especially since z3 is only a few seconds slower than z4!

  • Paul ScholzPaul Scholz

    Would suggest you post the question to to the micro thread about what I do this week.  In OS the long ride is Satruday and the long run Sunday. I beleive that they are saying do those then.

    If you switch to the HIM plan Thurs long run Saturday long ride, you will break down the integrity of the OS ride-run-ride with Z4 intensity Tues-Thurs.

  • mcstrangelovemcstrangelove
    For anyone interested, I got feedback in the micro thread. For the next two weeks (before I transition into the 70.3 plan from the OS) I will substitute Wednesday's OS run with the Thursday long run in the 70.3 plan. Same with the Saturday OS bike.

    I've just been spoiled the past few months with 60-75' bike sessions...seeing those 180 minute rides was a rude awakening!
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