vDOT start 43, midpoint test 46 for a 7% gain. Have not done the last test due to being told not to run for 4-6 weeks to allow a bone bruise to heal.
I hit 95 % of the workouts through week 14 then started to back down the running to deal with a knee a issue that was not going away.
This OS seemed mentally harder than the prior 2. In hind sight, I totally underestimated the cumulative fatigue on this old body of the 3 IM’s in 14 weeks last season. I then took 3 weeks off and started into the Nov OS. I should have stood down and delayed OS until December. Live and learn!
Holy Cow that was a tough OS! Made it through but am pretty beat and really appreciating the transition week. I did all of the main set workouts and only failed on 2 workouts. They were Saturday workouts. That one insane one with 2x20, 4x2.5, and 2x15 and a Saturday VO2 during the final FTP block. This was the first time I've failed to hit my goals for a workout. The brick runs were really to schedule. The Tuesday one was usually done later in the day on a treadmill in the gym and the Saturday brick was only done when the temp was above 40.
FTP started at 213 and ended at 232 which is the highest I've tested indoors and the second highest FTP I've ever tested at. Can't wait to get outside!!
VDOT started at 43 and tested again in January at 46. Tried for the test on Sunday but failed pretty badly. It’s been cold here in the Midwest and an asthma attack took me out of the run. So I’m going to give it another go tomorrow. Either way, I'm faster.
Thought it was great. The bike workouts seemed right on - doable but extreamly hard. The runs felt not as ideal as they felt too hard and likely to risk injury. I had to back off my run paces a few times becasue I thought it would lead to a problem.
Can't argue with the results though, I'm very excited. Also, since this was my first OS, I was learning about power,paces, recovery ect. which was invaluable for a first time IMer.
The OS certainly is an eye openner! I started in Oct and moved to Nov after a Jan marathon. The two weeks of transition following the marathon allowed me to hit the last 6 weeks with some extra energy. I think 20 weeks straight would have been physically and mentally taxing, so perhaps an unstructured week after VO2 phase is something that should be considered.
By the numbers: FTP 225 to 253. Vdot around 49-50 - final test not yet completed. Weight steady in the 74-75kg range. I probably hit 85% of the workouts, but dropped some of the zone 3 stuff after the work intervals. I realized the bike improvements that I was hoping for, and consistency in training was vastly improved over previous winters.
First OS with EN and first time training with power. Also first year racing after a 10+ year lay-off. Started the Nov OS two weeks after my last season's A race (70.3 Austin), so fitness was as good as it could have been going in (but rest not so much). I stayed with the Intermediate NOV OS thru week 14 before transitioning to my 12 week IM plan for IMUT May 7th. I did test in week 4 of the IM plan (which was week 19-20 for OS) which are final results below.
Weight (187-177) - lost 10lbs...not a focus here, just trying to eat clean (maybe more so than last season)...I am down 35lbs since starting training 2yrs ago, which is nice
Bike FTP (193-276) - up 83 watts for 43% gain...some of this was learning how to test and ride hard
Run vDot (41.8-47) - up 5pts and dropped 5k time by 2:15...I'm a long-time runner and have run faster but had only done base training (LSD) in the previous year with no speed work
I hit 90%+ of the workouts (but did not do anything supplimental...no swimming). Really fell in love with the interval work (run and bike). I got a bit overwhelmed in the first 3-4 weeks of the OS, but settled in after that and was able to recover well most weeks. Even flexed some weeks a bit, shuffling workouts around to accomodate travel (and felt confident doing so).
Really learned a lot in my first OS, which I'm carrying into my first IM in May! Really looking forward to next seasion (already) and the OS prep. I'll probably add the swim hack next year and bump it up to the advanced plan.
Goals for next year are the 300 club and a sub 20min 5k (50 vDot)!!
I started at FTP of 135 and finished at 160 (although I didn't do the last test - the 160 was from week 14). My vdot went from 41 to 43. I probably did 90% of the workouts and took the rest days seriously. I faithfully did not swim. For the first couple of months of the OS I was knackered (yes, close the door, close the blinds, and nap in my office tired!). I ended on week 18 and had a mini transition for weeks 8 and 9 while on holidays over Christmas. This was my first OS and I would do it again! I, too, really appreciated having the rest of you out there reporting how the workouts were treating you. I didn't feel like I was suffering alone here. Thanks guys!
Great to see all the #workworks working! FYI, we are working on an "OS Exit Survey" that we'll want you to complete so we can capture all of stuff, for data collection and OS plan improvement purposes.
First EN OS, first time using a real training plan, and first time using power.
FTP went from 289 to 308, and my vDot went from 52 to 53, though I am doing a half marathon Sunday which will serve as my final test. I missed 3 workouts over the entire 20 weeks, due to a 106 hour work week, and I never missed a rest day. The best I felt was during the 3rd bike test and from that point on I really struggled with the long bike intervals but felt fine on the 2.5/2.5 work. Despite always feeling tired on the runs, I never had a problem hitting my zones. The best part is that I stayed injury and illness free.
During the transition, my legs have been stiff and tired. I've done some swimming and some light rides and runs. I am jumping into week 7 of the HIM plan on Monday and am looking forward to getting back to training. I hope the weather cooperates.
Bike - 180'ish (guess - no power) > 200 > 207 > 213 . No bike training so ZERO bike fitness. Run - No change at all (last test tomorrow at local 5K). Coming into Tri from 3 years of run only so my fitness was fairly good.
The workout I missed performing most consistently was the Tuesday brick run - weather and time. 3:30 is too early!
Feeling pretty good but a bit disappointed in the last 3 months of smaller than hoped for improvement on the bike and no change on the run. I think I need more run volume and hill work to stay stronger.
While I did not make any monster FPT/Vdot improvements I did recently discover that the front brake on my bike was locked up and frozen solid from 20 weeks of sweat dripping on it.
ok - so did the FTP test this morning went from Nov start 160 > Jan retest 167> today 179. I trained with power last 2 years on my own, at this point when going into race prep phase I've been at 165 (2009) and 171 (2010) so some improvement, but more importantly I had problems later in the season in the past, so looking forward to guidance on holding on to the fitness + some addl improvement on the new SC plan.
I'm doing my run test next weekend after my transition week, will post back.
Better late than never, my Nov OS feedback (my first block in the Haus):
Bike power looks promising: Although my final bike test was a bit lacklustre - I was a bit fatigued by the end of the OS - the penultimate one was a PR for a test on the indoor trainer. I just did my first two big outdoor rides to round-off my Transition, on Coach Patrick's advice (actually he wanted three, but I've got to hold down a job!); yesterday I rode over 90 miles with an NP of 190W, and I've just completed another hilly 60 miles @ NP 194W. Apart from a very raw hide(!) I was pleased: if anything I felt stronger today and was spiking 400W on some of the hills.
Running performance seems good too - I did a PR for 10 miles last month (58 mins) so I'm pretty confident about the forthcoming long runs.
I've done 3 transition swims to 'get my stroke back'. I know I'll have lost swim fitness and some upper body strength, but I have to say I think my stroke is pretty much unchanged from the long lay-off.
The only target I didn't hit, or indeed make any progress towards, was losing a couple of KG. But I'm not really bothered about this as I have a hunch that I went into my 2010 IM race a little too light anyhow.
A significant difference for me this year is that I've been healthy - I was ill 5 times in 6 months over the same period last year - but I think I've only missed one weekend's training in the whole 20 week block. Consistency is the key, so that's been really good. Not exactly a scientific survey, but I think the two rest days have helped (I never normally take more than one).
@ ChrisG - Finally getting to this. Sorry for the delay. Short answer +65W (32.5%) FTP and +5 VDOT (-2:05 on 5k).
Detailed answer as follows:
1. What gains? I didn't have a powermeter until week 15. Using some backwards calculation, I figure my FTP was right at 200W when I began the outseason the last week of November. My first test was 259W and the week 20 test was 265W. Total gain +32.5%. And, I am sorry to say, I didn't max-perform my last test. I left way too much 'on the trainer' and should have pushed harder the last 10, and especialy the last 5 minutes. Lesson learned for bike.
Unfortunately my last 5k of the season was a BUST. Since I under-pushed myself on the bike, I ended up over-pushing myself on the run. I had a goal time and instead of pacing into it the 2nd half of the rn, I went out WAY WAY too fast. Positive splits on each of the three miles and 24 seconds slower overall. Again, Lesson Learned --- the hard way.
2. What % of workouts? I am SWAGging it to be roughly 95%. I did have to do some juggling because of work travel, but I got pretty much every one of them done -- without going back and making up missed workouts. I was pretty religious about takin 2 days OFF each week.
Every single one of my bike workouts was done on the trainer. I did do a local 4mile TT series races and a couple of easy-noodling rides with buddies, but no *work* to speak of.
Not a single one of my runs was on the treadmill. I made it work to run outside (I live in Central GA), even though some of them were cold/wet/windy. I told myself I was building my MENTAL-VDOT.
3. I felt great at the end of the OS. I took one week of transition, which ended up being a travel week for work, so that aligned nicely. I got in a couple of good, FUN, bike rides -- really did enjoy thenew, faster me! As well, I got a couple of nice easy runs. Those, however, didn't feel so 'easy.' I could definitely feel the fatigue still in the running legs. I also got wet and swam a couple of times with my wife. But, I only did a 1x200y and called it.
I am halfway through my first week of the HIM plan, but week 6 in the plan. Right now the only thing I will do different next OS is that I will get in the pool starting on "Week 1" of whatever plan I am jumping into. I can't quite handle the swim volume like I want to. A smoother ramp up would be better for me methinks.
Bottom Line -- I loved the OS. I loved the time I was not spending on the bike, on the road or in the pool --- instead I was with my family (which, as you may know was needed due to ,y wife's ongoing treatment for breast cancer).
I can not wait to see the results this year on the racecourse. And I can not wait to see what gains next season's OS will bring.
Joe
PS - The image is my 28-day chart from WKO+. Hopefully it will come through as the three hills are very prominent -- the 80% / 100% and 120% work is very evident. It reminds me of the elevation profile of the 3-Gap ride in Northern GA.
1. vdot from 23.34 to 30. I'm a HR athlete so no FTP. (But feel stronger on the bike) 2. I think I probably did 85%-90% of the workouts. Completed all 20 weeks, no injuries! I totally stuck to the "MS ONLY" approach. Not sure how much more improvement I would have seen if I had added more time, but I def. loved the shorter, harder workouts. (Esp. since I was stuck in the basement for almost the entire OS) 3. Feeling MUCH stronger. The proof will be in the races, but I am more confident.
Comments
vDOT start 43, midpoint test 46 for a 7% gain. Have not done the last test due to being told not to run for 4-6 weeks to allow a bone bruise to heal.
I hit 95 % of the workouts through week 14 then started to back down the running to deal with a knee a issue that was not going away.
This OS seemed mentally harder than the prior 2. In hind sight, I totally underestimated the cumulative fatigue on this old body of the 3 IM’s in 14 weeks last season. I then took 3 weeks off and started into the Nov OS. I should have stood down and delayed OS until December. Live and learn!
FTP started at 213 and ended at 232 which is the highest I've tested indoors and the second highest FTP I've ever tested at. Can't wait to get outside!!
VDOT started at 43 and tested again in January at 46. Tried for the test on Sunday but failed pretty badly. It’s been cold here in the Midwest and an asthma attack took me out of the run. So I’m going to give it another go tomorrow. Either way, I'm faster.
This was my 3rd OS and first full one.
Can't argue with the results though, I'm very excited. Also, since this was my first OS, I was learning about power,paces, recovery ect. which was invaluable for a first time IMer.
The OS certainly is an eye openner! I started in Oct and moved to Nov after a Jan marathon. The two weeks of transition following the marathon allowed me to hit the last 6 weeks with some extra energy. I think 20 weeks straight would have been physically and mentally taxing, so perhaps an unstructured week after VO2 phase is something that should be considered.
By the numbers: FTP 225 to 253. Vdot around 49-50 - final test not yet completed. Weight steady in the 74-75kg range. I probably hit 85% of the workouts, but dropped some of the zone 3 stuff after the work intervals. I realized the bike improvements that I was hoping for, and consistency in training was vastly improved over previous winters.
First OS with EN and first time training with power. Also first year racing after a 10+ year lay-off. Started the Nov OS two weeks after my last season's A race (70.3 Austin), so fitness was as good as it could have been going in (but rest not so much). I stayed with the Intermediate NOV OS thru week 14 before transitioning to my 12 week IM plan for IMUT May 7th. I did test in week 4 of the IM plan (which was week 19-20 for OS) which are final results below.
I hit 90%+ of the workouts (but did not do anything supplimental...no swimming). Really fell in love with the interval work (run and bike). I got a bit overwhelmed in the first 3-4 weeks of the OS, but settled in after that and was able to recover well most weeks. Even flexed some weeks a bit, shuffling workouts around to accomodate travel (and felt confident doing so).
Really learned a lot in my first OS, which I'm carrying into my first IM in May! Really looking forward to next seasion (already) and the OS prep. I'll probably add the swim hack next year and bump it up to the advanced plan.
Goals for next year are the 300 club and a sub 20min 5k (50 vDot)!!
HUGE Results George!! Way to lead!!!!
Beginning OS FTP = 255 on trainer. Below was also generated from the trainer.
Interval 1:
Outside FTP baseline now 330 = 4.15 w/kg
Thank you coaches and team!
First EN OS, first time using a real training plan, and first time using power.
FTP went from 289 to 308, and my vDot went from 52 to 53, though I am doing a half marathon Sunday which will serve as my final test. I missed 3 workouts over the entire 20 weeks, due to a 106 hour work week, and I never missed a rest day. The best I felt was during the 3rd bike test and from that point on I really struggled with the long bike intervals but felt fine on the 2.5/2.5 work. Despite always feeling tired on the runs, I never had a problem hitting my zones. The best part is that I stayed injury and illness free.
During the transition, my legs have been stiff and tired. I've done some swimming and some light rides and runs. I am jumping into week 7 of the HIM plan on Monday and am looking forward to getting back to training. I hope the weather cooperates.
I don't know what WAG means.
Totally agree about the legs.
WAG = Wild Ass Guess
Run - No change at all (last test tomorrow at local 5K). Coming into Tri from 3 years of run only so my fitness was fairly good.
The workout I missed performing most consistently was the Tuesday brick run - weather and time. 3:30 is too early!
Feeling pretty good but a bit disappointed in the last 3 months of smaller than hoped for improvement on the bike and no change on the run. I think I need more run volume and hill work to stay stronger.
While I did not make any monster FPT/Vdot improvements I did recently discover that the front brake on my bike was locked up and frozen solid from 20 weeks of sweat dripping on it.
I do consider that a small victory.
I'm doing my run test next weekend after my transition week, will post back.
Better late than never, my Nov OS feedback (my first block in the Haus):
Bike power looks promising: Although my final bike test was a bit lacklustre - I was a bit fatigued by the end of the OS - the penultimate one was a PR for a test on the indoor trainer. I just did my first two big outdoor rides to round-off my Transition, on Coach Patrick's advice (actually he wanted three, but I've got to hold down a job!); yesterday I rode over 90 miles with an NP of 190W, and I've just completed another hilly 60 miles @ NP 194W. Apart from a very raw hide(!) I was pleased: if anything I felt stronger today and was spiking 400W on some of the hills.
Running performance seems good too - I did a PR for 10 miles last month (58 mins) so I'm pretty confident about the forthcoming long runs.
I've done 3 transition swims to 'get my stroke back'. I know I'll have lost swim fitness and some upper body strength, but I have to say I think my stroke is pretty much unchanged from the long lay-off.
The only target I didn't hit, or indeed make any progress towards, was losing a couple of KG. But I'm not really bothered about this as I have a hunch that I went into my 2010 IM race a little too light anyhow.
A significant difference for me this year is that I've been healthy - I was ill 5 times in 6 months over the same period last year - but I think I've only missed one weekend's training in the whole 20 week block. Consistency is the key, so that's been really good. Not exactly a scientific survey, but I think the two rest days have helped (I never normally take more than one).
Thought it might be worth sticking my WKO+ PMC up here too...
www.tricondor.com/images/Des_PMC_04Apr2011.jpg
@ ChrisG - Finally getting to this. Sorry for the delay. Short answer +65W (32.5%) FTP and +5 VDOT (-2:05 on 5k).
Detailed answer as follows:
1. What gains? I didn't have a powermeter until week 15. Using some backwards calculation, I figure my FTP was right at 200W when I began the outseason the last week of November. My first test was 259W and the week 20 test was 265W. Total gain +32.5%. And, I am sorry to say, I didn't max-perform my last test. I left way too much 'on the trainer' and should have pushed harder the last 10, and especialy the last 5 minutes. Lesson learned for bike.
Unfortunately my last 5k of the season was a BUST. Since I under-pushed myself on the bike, I ended up over-pushing myself on the run. I had a goal time and instead of pacing into it the 2nd half of the rn, I went out WAY WAY too fast. Positive splits on each of the three miles and 24 seconds slower overall. Again, Lesson Learned --- the hard way.
2. What % of workouts? I am SWAGging it to be roughly 95%. I did have to do some juggling because of work travel, but I got pretty much every one of them done -- without going back and making up missed workouts. I was pretty religious about takin 2 days OFF each week.
Every single one of my bike workouts was done on the trainer. I did do a local 4mile TT series races and a couple of easy-noodling rides with buddies, but no *work* to speak of.
Not a single one of my runs was on the treadmill. I made it work to run outside (I live in Central GA), even though some of them were cold/wet/windy. I told myself I was building my MENTAL-VDOT.
3. I felt great at the end of the OS. I took one week of transition, which ended up being a travel week for work, so that aligned nicely. I got in a couple of good, FUN, bike rides -- really did enjoy thenew, faster me! As well, I got a couple of nice easy runs. Those, however, didn't feel so 'easy.' I could definitely feel the fatigue still in the running legs. I also got wet and swam a couple of times with my wife. But, I only did a 1x200y and called it.
I am halfway through my first week of the HIM plan, but week 6 in the plan. Right now the only thing I will do different next OS is that I will get in the pool starting on "Week 1" of whatever plan I am jumping into. I can't quite handle the swim volume like I want to. A smoother ramp up would be better for me methinks.
Bottom Line -- I loved the OS. I loved the time I was not spending on the bike, on the road or in the pool --- instead I was with my family (which, as you may know was needed due to ,y wife's ongoing treatment for breast cancer).
I can not wait to see the results this year on the racecourse. And I can not wait to see what gains next season's OS will bring.
Joe
PS - The image is my 28-day chart from WKO+. Hopefully it will come through as the three hills are very prominent -- the 80% / 100% and 120% work is very evident. It reminds me of the elevation profile of the 3-Gap ride in Northern GA.
2. I think I probably did 85%-90% of the workouts. Completed all 20 weeks, no injuries! I totally stuck to the "MS ONLY" approach. Not sure how much more improvement I would have seen if I had added more time, but I def. loved the shorter, harder workouts. (Esp. since I was stuck in the basement for almost the entire OS)
3. Feeling MUCH stronger. The proof will be in the races, but I am more confident.