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OS-style VO2max block and 12 wk IM plan?

[Deleted User][Deleted User]
in General Training Discussions

This past OS I found that I responded well to the VO2max stuff.  Not too surprising because this is a limiter for me.  Anyways, I'm trying to do some planning for the second half of my split season.  Started looking at the 20wk IM plan,  but am thinking of trying something like the OS VO2max block followed by the 12 week IM plan instead.  Just curious, has anybody else tried this combo or something similar?  What were your thoughts, how did it work out, etc.?

Comments

  • Al TruscottAl Truscott

    Adam, the last three years, I have raced IMs Coeur d'Alene and Arizona, which are 21 weeks apart. The basic template I have used is:

    3 weeks standard EN "transition" after an IM

    6 weeks of a "mini-OS" (see below)

    12 weeks of standard EN IM plan.

    My "mini-OS" is basically to do a weekly VO2 max workout on the trainer, and on the weekend, either a race (Spint/Oly) or a group ride with my local triathlon club, which starts with 40 minutes of FTP work split into 2-4 intervals, the rest @ 85% work. I also throw in OS style shorter/harder long runs and a weekly TP interval session. I don't go to IP work on the run. preferring to use 1-2 weekly sets of 6-12 strides to get that punch, or the races.

    If you've already put in six months of work getting ready for the first half of your season, you do NOT need a 20 week long IM build up - you'll kill yourself mentally and physcially by week 8-12. You need some fun stuff in between; I use the races for that, but anything will do like a long bike tour, or mountain biking, or a hiking trip, etc. Or even a few days out sailing, whatever to give your system a chance to re-set.

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