OS Week 1: I need more rest...
I am really pleased with my OS week one FTP and 5K numbers. Both are meaningfully higher than the numbers I started with last OS.
Last season I followed the entire workouts in the OS and the HIM plan meticulously, missing very few, and completing the main sets and then the full workout durations of each workout. By "A" race day, I was either overtrained or under recovered. I just did not feel rested enough to turn out a good effort. Looking back, I think I that this season (at 51 y/o) I just need to work in more some more recovery.
So now, my question is how to do this? A couple (non-exclusive) approaches come to mind:
1. Only do the main sets for most of the workouts, and don't add on the "filler" time (this one keeps muscle memory going w/o skipping days)
2. Take an extra day off here an there as seems necessary (but this misses a whole workout)
3. Reduce wko intensity periodically: This does not seem like a good idea for building fitness.
I would be interested in thoughts anyone has on this subject or experiences. It occurs to me that I can perform better this year by doing a little less work (volume).
Thanks, John
Comments
John,
I'm with you on this. I'm completely revamping my training in this OS and my training for 2012. A little less time training and more recovery and enjoying. I trained on my own for about two seasons and then have done EN for most of the last two seasons. I followed the EN bike and run plans pretty religiously last season. I now know what I like, what I don't, what I thought worked for me, what I thought didn't, etc. and am designing a "new" training plan around what I feel works best for me from the standpoint of time commitment, rest, SAU's, and, most importantly, fun. I'm certainly borrowing heavily from EN and putting my own spin on things.
I've done two IM's and three or four HIM's following the EN plan. What I have learned about myself...
Swim:
I can't follow the EN swim plans at all. For whatever reason I don't react well to intervals and sets for swimming. Slogging through the meters or yards in a continuous fashion works better for me. I think my swim endurance suffered last year trying to follow the sets. My n=1.
Bike:
I do react well to the EN bike plans. At least the shorter weekday interval rides (whether FTP or VO2). I can't follow the long ride plans. Too much to pay attention to while riding. I just ride at 5% or 10% higher than my race pace for the duration of the long ride.
Run:
No real issues with the plans but I'm limiting the interval stuff and focusing more on a goal oriented running approach.
Plans:
Bike/run two-a-days are gone. I need to separate them. I can't do long bike Saturday/medium bike Sunday on the weekends either. My wife takes a class or two at the gym on Saturday morning so I need to do my long ride on Sunday. I tried to swap that last year (med bike Sat/long bike Sun) but I was just tired come Sunday. Can't ride later in the day because it's a thousand degrees during the day in Houston from April-October. Tried that some last year and it was miserable.
My OS looks like this: Day 1 - Bike, Day 2 - Run, Day 3 - Rest, repeat.
My proposed training plan for 2012 should look something like this:
Monday: 1 hour bike (interval/speed work), 30 minute swim
Tuesday: 1 hour run (incorporating interval/speed work)
Wednesday: 1 hour bike (interval/speed work), 30 minute swim
Thursday: Long run (dependent on whether I'm training for IM or 70.3)
Friday: 1 hour swim
Saturday: 1 hour run (interval/speed work)
Sunday: Long bike (once again dependent on whether I'm training for IM or 70.3)
My absolute longest week training for IMAZ will be 13.5 hours (with a 2.5 hour run and 5 hour ride).
John,
This is part of the process of being a self-coached athlete and good that you are recognizing it. Don't follow the plan in to a brick wall and I know it's hard to back off even in my 3rd OS. I just took last Saturday off after shifting Thursday's ride to Friday because I was tired.
Here's a some of the things I do. I'm not sure if you have power but will relate some of this to the power zones, so if you work HR then RPE and other factors will have to come in to play.
On the Bike
Use the Workout Triage in the wiki as your first line of defense - http://members.endurancenation.us/R...Out+Triage Also remember the FTP stuff is 95-100% and 80-85%. If your not feeling it back down to the 95% and 80% levels. Also see the self coaching training manual "Making adjustments to your training plan" the additional notes have priority workouts and tips. http://members.endurancenation.us/R...usting+You
You will also notice this year that the z3 80-85% stuff is optional on Tuesday and Thursday. I still consider this mandatory in my mind to work the mental fitness as well as the legs.
When fatigued especially in the later weeks of the OS I will extend my warm up, although for me it's very short at 5 minutes which then becomes 10. Others have also moved the Z3/85% stuff to the warmup before the FTP with good results.
On the Run
I just get in the main set then hit the z1 for the rest of the time remember its how you feel for the raminder of a lot of runs. Don't push every run especially if just meeting the targets.
My next level is warm up, main set and cool down no additional running. Following that I will take one of the brick run days off.
If you overachieved on a bike/run the previous day and then can't hit today's targets you have not eared the right to go faster. Be especially careful on overacheving on the run.
Other things to avoid reducing workouts/intensity and days off include:
1) 1 hour extra rest when feeling tired especially late in the OS
2) Nutrition plays a big role.
3) I have a vacation week planned in my schedule for a week off around OS week 12. I can train if I feel like it but not required.
4) Don't be afraid to take that day off when tired. I know for me this is when my I actaully can't sleep well. You have to find your early indicators for when you are over reaching and adjust the workouts to try to avoid the days off. If you keep pushing through it will become 2 days, 3 days then one week off.
5) Transition plan for two week as per the plans. This will help especially if you have a race late in the season. If this meas one week less in the OS that's better than a lack luster A race performace.
6) Take in to account outside life and work stresses as well. For me that's switching up the week workouts, or perhaps an easier ride after getting in on a midnight flight
Read this wiki post by Mike G's on focusing on what counts in the OS -
http://members.endurancenation.us/R...+in+the+OS
Gordon
John, agree w/ below responses. Personally, I'd consider options #1 and 2 as well as other recovery suggestions below over option #3. I'd keep frequency if possible and intensity too but reduce volume as needed and skip the 80-85% bike time (optional) and maybe back down a tad on the running. Maybe do the lower end of suggestions (the brick time rather than the longer "seperate" run time period).
The wiki post (from Coach R) is the gospel for managing fatigue within a workout. I have a step zero I try first: increase the rest/recovery interval between work intervals - very slightly. E.g., if it says 4 min recovery/easy, I might go for 4:30. If that's not working, then I go to step 0.5, which is to insert a short rest/recovery interval in the middle of a work interval. E.g., if the workout is 2 x 20 @ FTP (4'), then I might do 10' (1') 10' (4'), and repeat. If THAT doesn't work, then cutting the total work time short is my choice - basically just stop the workout after 30' total work time instead of 40. I don't find much value in just putting in the time @ 75-80% if I can't hit a 95-100% watt level during FTP intervals.
Now, if fatigue build-up between workouts, leading to not wanting to even start a workout is the issue, my first choice for what to fix is to pay very close attention to nutrition needs during and immediately after threshold workouts. We are basically using up all our stored glycogen during the FTP and TP workouts, and need to replenish carbs both during and after, probably totaling 400-600 total calories of carbs. As well as avoiding getting into chronic low level dehydration.
And, if you can afford the time, either a nap 2 hours after, or an additional 30-60 minutes of sleep a night is probably on the agenda.
That's why Al is a WSM, great stuff. Thx.
As others have said, as a self coached athlete, one of the most important things is being able to recognise when you need a rest, and for how long you need to rest.
I'm getting better at this aspect but probably can improve a fair bit more.
FWIW
Thanks everyone. There's always great advice and experience to draw on here. Will let you know how it goes.
John