Folks (and Rich) thanks so much for all your input and candor. I have taken a lot away from this and am excited to see what I can come up with. Since a lot of this conversation flowed over to a full year, here are some notes on what my current plan includes:
The OS * My primary goal here is to get fit, but I don't expect to make any massive gains. * My "Hacked" OS as Mon AM FTP Bike, Tues Noon Run, Wed PM VO2, Thursday OFF, Friday FTP Bike, Saturday Run, Sunday OFF. So far in week 1 I am LOVING the 36 hour break...interested to see how that plays out in addition to the FTP/VO2/FTP approach. * I will alternate days of core strength and flexibility during the week. * The body comp thing is a top priority and I am all over the Core Diet approach from Day One this year...will be interested to see where it goes, ideally aiming for 175 by June.
Run Fitness * The OS does a great job of getting me really fast early on, so I'll continue that and then transition to longer runs just before Boston. * Before Boston is good time for a Single Sports Block (SSB) on running. * Boston is a great distance boost and means I don't have to do much "longer" running (over 90 minutes) for the rest of my season. * Ideal vDOT target is a 58, very attainable if the body comp is good.
Swim Fitness * After Boston I will do a two week "swim camp" as a means of getting reacquainted with the water. No swimming until then. * I will be consistent in the pool through June, when I can start getting in 2 OWS a week. * Starting in July I will commit to 15k in the pool for the final 6 weeks of my plan (3 x 5k or 5 x 3k, it will happen). Really enjoyed being mid-pack in Kona this year. * Goal is to get my 100yd time down to 1:20s consistently (from 1:24s this year).
Bike Fitness * After my post-Boston swim camp I can do a good SSB for cycling through end of May. This will be all road bike and will include riding at IMTX and at the Blue Ridge Camp. * I am looking to this block to really boost my FTP to the 350 range. I am excited to have this be just before my race prep instead of trying to hold onto OS numbers all year. It's going to hurt, a lot.
Race Prep * I will get tri focused in June for a 12 week build up to IM Mont Tremblant. * Tri bike comes out of the closet in time for IMLP camp in early June. * I'd like to race a HIM in June (Patriot again?). * I will do some kind of a Big Tri Week in early July to hit some bigger numbers across the board, then it's sharpening the final 4 weeks.
The Future * I will look into a flatter race for 2013, maybe something like IMTX, where I can get my bike on. * I thought about an earlier race for 2012, but am now looking forward to a full year where I can build some solid fitness and show up on race day ready to dominate!
* After my post-Boston swim camp I can do a good SSB for cycling through end of May. This will be all road bike and will include riding at IMTX and at the Blue Ridge Camp.
* I am looking to this block to really boost my FTP to the 350 range. I am excited to have this be just before my race prep instead of trying to hold onto OS numbers all year. It's going to hurt, a lot.
Race Prep
* I will get tri focused in June for a 12 week build up to IM Mont Tremblant.
* Tri bike comes out of the closet in time for IMLP camp in early June.
* I'd like to race a HIM in June (Patriot again?).
* I will do some kind of a Big Tri Week in early July to hit some bigger numbers across the board, then it's sharpening the final 4 weeks.
I love my road bike. Love it. And my tri bike, while I love it, is a lean, mean racing machine. I like to keep the two of them separate. I have no issues going from tri bike to road bike...or worrying about my watts. Plus it's more fun to ride in the basement!
I miss mine, and was considering using it all winter, but I just got fitted by Todd last week on the TT bike and feel like I really need to dial it in rather than put it up until March.
Comments
The OS
* My primary goal here is to get fit, but I don't expect to make any massive gains.
* My "Hacked" OS as Mon AM FTP Bike, Tues Noon Run, Wed PM VO2, Thursday OFF, Friday FTP Bike, Saturday Run, Sunday OFF. So far in week 1 I am LOVING the 36 hour break...interested to see how that plays out in addition to the FTP/VO2/FTP approach.
* I will alternate days of core strength and flexibility during the week.
* The body comp thing is a top priority and I am all over the Core Diet approach from Day One this year...will be interested to see where it goes, ideally aiming for 175 by June.
Run Fitness
* The OS does a great job of getting me really fast early on, so I'll continue that and then transition to longer runs just before Boston.
* Before Boston is good time for a Single Sports Block (SSB) on running.
* Boston is a great distance boost and means I don't have to do much "longer" running (over 90 minutes) for the rest of my season.
* Ideal vDOT target is a 58, very attainable if the body comp is good.
Swim Fitness
* After Boston I will do a two week "swim camp" as a means of getting reacquainted with the water. No swimming until then.
* I will be consistent in the pool through June, when I can start getting in 2 OWS a week.
* Starting in July I will commit to 15k in the pool for the final 6 weeks of my plan (3 x 5k or 5 x 3k, it will happen). Really enjoyed being mid-pack in Kona this year.
* Goal is to get my 100yd time down to 1:20s consistently (from 1:24s this year).
Bike Fitness
* After my post-Boston swim camp I can do a good SSB for cycling through end of May. This will be all road bike and will include riding at IMTX and at the Blue Ridge Camp.
* I am looking to this block to really boost my FTP to the 350 range. I am excited to have this be just before my race prep instead of trying to hold onto OS numbers all year. It's going to hurt, a lot.
Race Prep
* I will get tri focused in June for a 12 week build up to IM Mont Tremblant.
* Tri bike comes out of the closet in time for IMLP camp in early June.
* I'd like to race a HIM in June (Patriot again?).
* I will do some kind of a Big Tri Week in early July to hit some bigger numbers across the board, then it's sharpening the final 4 weeks.
The Future
* I will look into a flatter race for 2013, maybe something like IMTX, where I can get my bike on.
* I thought about an earlier race for 2012, but am now looking forward to a full year where I can build some solid fitness and show up on race day ready to dominate!
Game On!!!!!
Just curious, why the focus on the road bike?
I miss mine, and was considering using it all winter, but I just got fitted by Todd last week on the TT bike and feel like I really need to dial it in rather than put it up until March.