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OS TESTING

jettshawnjettshawn
in General Training Discussions

Is there any beneift to testing  more often then the os plan calls for. This way i can update my zones. Or should i stick to the os plan and test twice in the 20 weeks..

Comments

  • Coach RichCoach Rich

    The OS plan you have is about OS 4.0 or so. In earlier versions we had everyone testing about every 4wks. Then last year we decided to have you test at the end/beginning of specific phases of your OS training. For example:

    • Test #1: at the very start of your OS
    • Test #2: week 8, at end of the FTP/T-pace phase and before the Vo2 phase.
    • Test #3: week 14...or do we have you testing here? I can't rember
    • Test #4: final tests, only inserted here so you have to buy us coffee if you do/don't meet your goals.
  • jettshawnjettshawn

    I like it. OK i will follow the plan, while i have you on the line rich, this is probably a bad question but in some of the workouts i fill pretty good and when it says to do that work out in zone 4 and i do it in zone 5. Is this bad. im very impatient and love seeing results. But i do fill like i can do more then being asked. yesterday i did my 2x8' on the bike and then added another 8' in zone for and my buddies on the same plan chewed on me for going out side the plan. I think you will be buying me coffee//hot chocolate!!

     

     

    That's a big question. See the Team Update we sent out yesterday and see the link for the "Member Tips for the OS" thread. You'll get a lot of tips on this topic from folks who've been through the OS wringer 2-3x

    Most importantly, this is a "heads we win, tails you lose" bet

  • Steve WestSteve West
    @ Shawn - It dont work that way.

    At the end of the OS if you meet/exceed your goal, they win and you buy. You don't make your goal, you lose and you buy....

    But I have to tell you it feels better to buy a coffee 'cause they win and you are faster for it......
  • jettshawnjettshawn

    @steve,, your right thats a good problem to have.. Love the program, just trying to understand it better after my first two weeks.. thanks

  • Keith WickKeith Wick
    @ Shawn-- don't do your workouts in z5, do them where they are supposed to be. you'll feel good now because the intervals are short and you have little fatigue in your legs. If you continue to overachieve on the intervals and add additional intervals to your workout, you'll be in a massive hole by week 10 and spend the next few weeks hoping to find a way out of that hole.
  • jettshawnjettshawn
    @keith,,thanks man, this is the info i need. your right i feel good because of that reason, i just dont have enough exsperience in the program yet being new.. i just trained last year balls th the wall and peaked whenever it happened, i had no control, i just gave it all i had on every workout for 12 months. This is why this way of holding backl is foreign to me. i really appreciate everyones help
  • Gordon CherwoniakGordon Cherwoniak

    Shawn,

    Keith nailed it, don't do the intervals in z5.  The only other reason could be that you underperformed on your test.  For me going in to my 3rd OS the shorter intervals, typically up to the 10-12' are easier.  It will get much, much harder and you don't want to take a week off later in the OS because you are burned out. 

    Gordon

  • jhbinscjhbinsc

    I also have to agree and implore you to not overdo it now while it feels ez cuz very very soon....it won't! Stick to the zones and interval times!

  • Trent ProughTrent Prough
    Like others... be careful!! Wait till week 8 test when you blow it out of the water and then you have to do a 2X15' or 2X20' at the new zones you just so proudly crushed and you are hoping to do another test and drop in FTP. (I'm usually there every year) Or it goes into a VO2 faze with the new zones, and oh my the new 120% sends you into dizzy spells the entire day. image
  • jettshawnjettshawn

    Thanks everyone for your help. I will report back in a few weeks

  • Joe MatchetteJoe Matchette
    Posted By shawn beckstrom on 08 Dec 2011 02:47 PM

    I like it. OK i will follow the plan, while i have you on the line rich, this is probably a bad question but in some of the workouts i fill pretty good and when it says to do that work out in zone 4 and i do it in zone 5. Is this bad. im very impatient and love seeing results. But i do fill like i can do more then being asked. yesterday i did my 2x8' on the bike and then added another 8' in zone for and my buddies on the same plan chewed on me for going out side the plan. I think you will be buying me coffee//hot chocolate!!

     

     

    Shawn,

    Please also check out the 'Overachieving the Intervals' blog post from last year.  You want to follow the plans pretty closely else you will (repeat *WILL*) dig yourself into a huge hole.

    Joe

  • jettshawnjettshawn
    @Joe, I would love to read that post form last year, but how in the world do i find it?
  • Gordon CherwoniakGordon Cherwoniak

    Shawn,

    Here a link to the article in the wiki on 'overachieving on cycling intervals'.  I assume that is pretty much cut and paste from the blog or very similar but I can't say that for sure as I never saw the blog article. 

    http://members.endurancenation.us/R...+Intervals

    Gordon

  • Nate ParadyNate Parady
    X3 on not over doing it...I will add to this, that after the OS you probably have planned a week or two of transition followed by either a half ironman or full ironman training plan. There is a lot of work in those plans as well. So although the OS does end after 20 weeks (if you make it tht far, lots of people fade after week 16 or so) its not like your done...you still have 12 plus weeks of ironman training to look forward to and really hone in your zones for the run and bike.
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