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Q4 Focus months vs OS?

dianchadiancha
in General Training Discussions

I'm thinking of doing a focused activity month instead of OS plan: October - Running, 30 runs in 30 days, setting up an appt for running evaluation; November - Swimming focusing on form, getting a DVD of my swimming, get a few coaching lessons, December - Biking, 4x week with long weekend trainer rides.   And then in January start 20-week intermediate HIM plan for an early June race.  I can also do OS starting in January and signing up for August HIM, so I'm pretty open. 

I haven't signed up for any races for next year, my focus for 2012 is getting faster and stronger and doing a few sprints and HIMs and perhaps 50k/100k in the fall, and then IMLP in 2013. 

For the record, my swim time for 2.4m was 1h42, pretty slow with lots of improvement that I can focus on during the off season.  My bike average speed is 16mph and I run anywhere from 10 to 13 min miles depending on a terrain. So as I mentioned, lots of potential in each discipline.   

What are your thoughts? 

Thank you! Your support is appreciated!

 

Comments

  • tuckermtuckerm
    If I were you I'd do the regular OS in November. You have no idea how much faster you will get just from doing those workouts. If you have loads of time then you can throw in some swim technique work but really, the most bang for your buck is improving your swim/bike. You pick up 1-2 mph on the bike and maybe a minute or so on the run and it by far eclipses the gains you may make on the swim in much less time. Not to say you shouldn't work on the swim, it's just the best use of your time is on the bike and run.
  • kurshingkurshing
    OS is the best bang for your buck for sure. You can do a short focus block and start OS in November, and that might be good. But, the best way to get faster is OS for sure.

    I did a focus block recenlty, and it paid huge dividends. However, I have also been through OS 4 times. Plus, it was only about a 4 week block and now I am back in the Oct OS...the block really was just a way to delay OS and enjoy nice Southern weather this time of year.

    Go OS!
  • morpheusmorpheus
    to me, the best thing about the OS is the time efficiency. Get faster and have time for life. Like lifting weights. Do the sets and get out. I know in my case, I'll come back fresher, with more focus, when the plans and volume go bigger as the season nears.
  • jburbattjburbatt
    Go for the OS. You'll definitely see some gains. You can always add on the swim hack if you want to do more. I doubt a focused-block would be as beneficial as the OS, simply because the OS does what you want to do - get faster. And while a focused-block can do that too, you also have to "maintain" the off sport somehow so as to not lose your gains. The OS does both disciplines all the way through which would result in less loss, and likely more gain. Focused blocks generally benefit those that have hit a plateau in their training, but since you haven't done the OS I'd doubt you are at that plateau. Try it out. If you aren't happy at the end of the 20 weeks (which I'd be shocked at) you can always add in a focused block after the OS before your training plan (you don't need all 20 weeks of the training plan, see the wiki here: http://members.endurancenation.us/Resources/Wiki/tabid/108/Default.aspx?topic=When+To+Transition+from+OS+to+My+Training+Plan). Good luck!
  • dianchadiancha
    Thank you for your comments!

    Knowing my travel schedule for the next few months, I'm not super excited about starting OS plan in November or December. Typically, if I miss a week, it's difficult to start again, and if I miss every other week, I might as well start from scratch. There is always a treadmill in a hotel, so that's why I think the run focus month of October will work good and I can accomodate the swim focus and a few big bike weeks before the holidays. I'm usually way more excited to start a new plan in January.
    What are the pros/cons of January OS?

    As for swimming, even though I know the general guidance for OS swimming as in No swimming, I still believe I can benefit significantly by tweaking my stroke and becoming a more efficient swimmer. To go from 1h42 to let's say 1h20 is the same improvement as increasing my bike speed by 1mph and I save more energy for the bike and run. Trust me, it's no fun getting to T1 and seeing just a few bikes left image
  • dianchadiancha
    Oh, one more thought, I'm considering getting a powermeter in a few months instead of a tri bike, so that's the other reason I'm thinking about January OS.
  • jburbattjburbatt
    No pros/cons of the January OS vs. the others- they're all the same. It really is more about timing of your race than anything else. If you won't be able to fully jump in until then, and have an earlier race planned you can always shorten it a bit (as described in the wiki) and then roll into the HIM training plan with 6-8 weeks to go.
  • Coach PatrickCoach Patrick
    Given your fall constraints, I'd go Jan OS. The bummer is that the work you do in Fall won't really apply to your racing in August...it's too far..but, it's better than nothing for sure. I say you go ahead and do your fall plan, do January OS, and we can decide how much/little of it you need to do before your race. Could still be some time for more focus weeks pre- the final 12 week build, etc.
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