Just wanted to throw this out there, especially as we are about to enter OS season...
I took a couple weeks off after CdA in June, and then in August decided I wanted to really focus on getting faster on the bike. I actually went out and bought a road bike and turned into a little bit of a roadie for the last 60 days. During that time, my FTP jumped over 40 points (only did 5-6 runs, and swam twice). The single sport focus, riding 4-5 times a week (2-3 were really hard group rides) absolutely thrusted my FTP like I would never have thought possible. I spent zero time on my tri bike during that time.
Then, last week, we had a 24 hour ride/race (done by 12 person teams) where we all basically time trialed for 30-40 minutes each in a rotation and I absolutely crushed the course...it was no problem translating that gained fitness to the TT bike.
So, what I am saying, is that a single sport focus seems to be a really powerful short term tool. I am guessing the bike is the easiest to have quick fitness gains on since recovery time (vs running) is not as big an issue, but, none-the-less...it sure worked for me!
Anyone else experience anything like this? Anyone done this with swimming or running before and had a similar experience?
Gilberto, didn't you already have a VDOT around 58 when you went into CDA? You are gonna be a monster.
Stephen, I did a run-only block last year, and plan to repeat with a run-only block, followed by a bike-only block, this year. My thinking is still gelling together on this, but most of it turns on single sport blocks being most applicable only if the athlete has 'plateaued' following the normal OS approach (or if the atlete has some lifestyle limiters that will keep him/her off the bike or their legs for a large block).
My personal lifecycle in EN seemed to show the widely-experienced significant gains in year 1, but diminishing gains at an increasing rate (is that redundant?) year over year, after maybe 4 (?) years. After a few seasons of plateauing with the standard OS Run/Bike balance, I acknowledged that any VDOT or FT breakthroughs would have to come at the temporary cost of the other sport, so I started to experiment a bit. Work still in progress. I've temporarily named it "Project Whack-a-Mole."
But I should add that I do believe that most people can and will continue to experience gains by following the R/B balanced OS plans as written. If you want pointy-end, veteran evidence of that, look no further than P and R!
yes, my vdot was 59, but only at 5km. i do well over 5km in terms of speed, but longer than that and my body reverts to a much slower pace. i've done 3:48 and 3:50 at my last two IM marathons both flat and hilly, respectively. so it's time to break out of the comfort zone with my run!
a stand alone marathon in 9 days should be very informative. current 10km (hilly) vdot (53.6) says i can do 3:01:39 stand alone marathon. we'll see.
Gilberto- In terms of pacing the marathon.... if that 10K VDOT isn't backed up by at least a half mary at equivalent pace, I would anticipte you won't quite make the marathon VDOT equivalent. Most people race marathons about 2 VDOT points slower than their 5K VDOT would predict. Maybe with a 53.6, you look at what a 52 VDOT pace would be and design your race around that...and if you are feeling good after ~16 miles, you still have 10 miles to pick it up. If you are running the proper pace for an open marathon, it shouldn't really be hurting too bad at ~16 miles.
Just my $0.02....I'm slower than you and only have half a dozen marathons under my belt, but I think this advice is fairly sound. You may want to check with Patrick.
Bruce: no, i am not doing IMAZ. i did it the last three years. Long Beach marathon...flat and fast.
William: thanks for the info. yeah, a 52vdot marathon pace sounds very reasonable. i'll see how i feel on race day. that 10km race had 808feet of climbing, so probably a better indicator for a hilly marathon course.
i am having a lot of fun with this 'run only block', so i'll just play the marathon by ear.
Hopefully, i won't be passing too many people on race day (i.e. i should be near the front, unlike IM so far!!!)
Comments
I took a couple weeks off after CdA in June, and then in August decided I wanted to really focus on getting faster on the bike. I actually went out and bought a road bike and turned into a little bit of a roadie for the last 60 days. During that time, my FTP jumped over 40 points (only did 5-6 runs, and swam twice). The single sport focus, riding 4-5 times a week (2-3 were really hard group rides) absolutely thrusted my FTP like I would never have thought possible. I spent zero time on my tri bike during that time.
Then, last week, we had a 24 hour ride/race (done by 12 person teams) where we all basically time trialed for 30-40 minutes each in a rotation and I absolutely crushed the course...it was no problem translating that gained fitness to the TT bike.
So, what I am saying, is that a single sport focus seems to be a really powerful short term tool. I am guessing the bike is the easiest to have quick fitness gains on since recovery time (vs running) is not as big an issue, but, none-the-less...it sure worked for me!
Anyone else experience anything like this? Anyone done this with swimming or running before and had a similar experience?
Benefit for me has been 50-60 road running miles per week at strong intensity now feels completely normal.
Disclaimer: Just sharing my experience, like you. Not recommending to others.
Will start on the bike oct 10 and will see how I respond with similar running.
Gh
Gh
Gilberto, didn't you already have a VDOT around 58 when you went into CDA? You are gonna be a monster.
Stephen, I did a run-only block last year, and plan to repeat with a run-only block, followed by a bike-only block, this year. My thinking is still gelling together on this, but most of it turns on single sport blocks being most applicable only if the athlete has 'plateaued' following the normal OS approach (or if the atlete has some lifestyle limiters that will keep him/her off the bike or their legs for a large block).
My personal lifecycle in EN seemed to show the widely-experienced significant gains in year 1, but diminishing gains at an increasing rate (is that redundant?) year over year, after maybe 4 (?) years. After a few seasons of plateauing with the standard OS Run/Bike balance, I acknowledged that any VDOT or FT breakthroughs would have to come at the temporary cost of the other sport, so I started to experiment a bit. Work still in progress. I've temporarily named it "Project Whack-a-Mole."
But I should add that I do believe that most people can and will continue to experience gains by following the R/B balanced OS plans as written. If you want pointy-end, veteran evidence of that, look no further than P and R!
Dave: good info and congrats on kona!
yes, my vdot was 59, but only at 5km. i do well over 5km in terms of speed, but longer than that and my body reverts to a much slower pace. i've done 3:48 and 3:50 at my last two IM marathons both flat and hilly, respectively. so it's time to break out of the comfort zone with my run!
a stand alone marathon in 9 days should be very informative. current 10km (hilly) vdot (53.6) says i can do 3:01:39 stand alone marathon. we'll see.
GH
Just my $0.02....I'm slower than you and only have half a dozen marathons under my belt, but I think this advice is fairly sound. You may want to check with Patrick.
GH - Sounds like you've been a real road runner since CDA. But no biking at all since then. Aren't you doing IMAZ in November?
Anyway I agree with Prof Jenks. If you are feeling good at mile 16, pick it up and start passing people. Good luck. Which marathon are you running?
Bruce: no, i am not doing IMAZ. i did it the last three years. Long Beach marathon...flat and fast.
William: thanks for the info. yeah, a 52vdot marathon pace sounds very reasonable. i'll see how i feel on race day. that 10km race had 808feet of climbing, so probably a better indicator for a hilly marathon course.
i am having a lot of fun with this 'run only block', so i'll just play the marathon by ear.
Hopefully, i won't be passing too many people on race day (i.e. i should be near the front, unlike IM so far!!!)
GH