Pre-OS Big Bike Month?
I've decided to take 2012 off from long-course and focus on improving speed for 2013 (and accumulate a year's worth of SAUs...). I'm probably going to start the OS in January, but would very much like to get significantly stronger on the bike in the next 12 months so was contemplating doing a very bike-focused month of November or December in advance of the OS. Haven't really figured out what this might look like, but was thinking 5x per week bike for 4-6 weeks with weekends off. Anyone done something like this prior to starting the OS and, if so, did it work? Suggestions on structure? I was thinking simply taking the bike sessions from the OS and doubling up on a couple of them each week to get the total up to 5. My only hesitation is the possbiity of putting myself in a hole prior to starting the OS, but could work a two-week transition period beteween them pretty easily which I think should let me recharge my batteries a bit. Thoughts??
Comments
My 2 cents.
The OS is plenty tough enough by itself; don't add in underlying fatigue!
Tyler,
A couple thoughts:
1) I'd go to the wiki and read the focisify documents here http://members.endurancenation.us/R...fault.aspx
Given that it's going to be trainer work for you in Nov/Dec I'd go with additional frequency and or intensity. I'm not sure with the OS intensity that doing 5 workouts in a row is good with the weekends off, but if this is what you have to work then it is what it is.
You could also through in the big bike week somewhere warm but this would nullify the SAU's you are trying to accumulate.
2) Maybe this could be directed at Matt more than you as he plans 12 weeks, but ensure that the body is not adapting. By this I mean that after 6-8 weeks the the body had made adaptations to the stresses we are putting on it thus the switch from FTP to vo2 work in the OS.
Find where your limiter is and work on that. I'll have to find the test that was done in the past but IIRC it was a 5 minute all out test, then a 20' test. The 5' FTP was divided by the 20' to give a ratio. If <1.22 you were a good candidate for more vo2 work raising the roof, more 2.5/2.5 stuff. If you cranked out large 5' power vs the 20' or >1.22 then you should concentrate more on the FTP stuff.
As you mentioned and Bill pointed out watch the burn out especially the long winter on the trainer.
Gordon
However, I suspect there are benefits that perhaps I am missing.
- OS plan start Nov. Perhaps replace 1 of the running days with a bike day instead, more of a medium flavor between the hard hard weekday bike and the hard long weekend bike.
- Post OS recovery week
- Big bike month focusing on long and hard rides
- Taper week
- 200K race May 5
- Recovery week
- Big bike month #2
- Taper week
- 200K race June 23
- Recovery week
- Big bike month #3 with VO2max work included for first 3 weeks
- Taper week
- 300K race August 11
- Recovery week
- Schedule-less training until OS start in November
The reason for doing the big bike month after the OS is to make sure that I've raised the roof before trying to raise the attic. Pretty much this discussion on improving the fatigue curve is what drove my plan (http://members.endurancenation.us/Training/TrainingForums/tabid/101/aft/7007/Default.aspx). My ultimate goal is to improve my HIM/IM bike.
Due to a foot injury and my inability to run, I'm currently focused on just getting stronger on the bike. Here is what my schedule looks like:
3x 2x20min @ FTP
1x VO2/FTP (Group Ride)
1x Easy/Recovery/Tempo Ride (I don't do this all the time)
All my rides are ~1 hour except for the group ride ~3-4 hours. That's 4 days of riding hard and 1 easy day. There is no real structure as to which day the workout will be completed. Just wake up and decide while warming up. When you don't have to run its amazing how fast you can recover from a hard bike session. Already seen some good gains in 3 weeks.
To be honest, all this bike work is great but I wish I could keep running.
My 2¢ on the original question: What should I do in advance of January to be able to best take advantage of a 20 week OS meant to make me FASTER, leading into a year in which I do NO long course triathlon?
1. Make sure you have specific race goals for 2012 - Olympic distance races, maybe try to qualify for USAT nationals, or compete in a regional USAT championship. Or do an dedstination or bucket list shorter tri, like Escape from Alcatraz, Alpe d"Huez, etc.
2. Use Oct and Nov to DO SOMETHING DIFFERENT on the bike, like get into cyclocross, mountain biking, or do an extended (1-2 weeks) bike tour sompelace warm or exotic.
3. Spend the chaotic holiday season (Mid-end December) doing high intensity short bike trainer and run interval workouts - Strides, VO2max stuff, etc.
20 weeks in our OS is more than enough time to drive one batty if you try to do a serious "Pre-OS" period of intense training. Unless of course, you're like those of us who have been training more or less full time for a decade or more, and have already gone over the edge.
To your question, I tend to agree a bit w/ Al. I did Oct OS this past year, and did a HIM (Oceanside) in very early April. Since then have been doing SC racing on the Adv and Int SC plans here. The plans are quite enough to have you ready to race consistently -- in coming up to the end of my racing year, I'd say that the impact has been more or less like doing 4 mos OS, 2 mos LC/HIM training, and then another ~6 mos of OS via the SC plans. There's no need to start hammering too early, believe me, you'll be plenty shelled by doing a full year of FTP/VO2 training in OS and SC plans.
If you just want to maintain bike fitness before your OS start, you can do lots of things, but I'd highly suggest doing stuff you find fun ('cross, MTB, long low stress rides w/ friends, signif other(s) or training partners, etc.) and leave your gagets at home; avoid the trainer as long as you can. I would also highly reccomend getting physically healed up if you have any nagging issues and get yourself mentally fresh.
IMO, there's no need to be hammering away when you are ~6mos away from a short course racing season.
Be smart, periodize your training and year and you'll have better results!
@Al O I think there are some benefits to the bike focus for 4-6 weeks. In particular you can get in consistenly 4-5 bikes a week while doing run mainenance only. The focisify wiki covers the three volume, frequency and intensity. We already get a lot of intensity in the OS so the bike focus looks at frequency and perhaps volume if in a warm climate. I also mentioned looking at the intensity that is an issues for you personally either FTP of vo2 max.
I believe in Tyler's case this is all about pushing up the FTP over a 18 months to go for a fast IM in 2013. In my experience pushing up the FTP is harder than recovering lost FTP points from a break. So any increase you can get will for the most part be easier to get back, except that final 5-10 watts.
Gordon
You could certainly post the question to the Macro Thread in the General Forum and get RnP to weigh in as well.
@Tyler - just a parting thought. I took a year off from long course racing and had a blast. I only raced local triathlons and got to know the other triathletes in my area and will probably do the same again next year. The OS alone is enough to prep for up to Olympic.
Also, remember, we do this for fun. Try and get some social rides in and connect with other like-minded athletes, which will do wonders for your sense of community among the athletes in your area. People learn about us by word of mouth via social networks as you make new acquaintences. Would like to know how you decide!