OS Modification Flowchart (PDF)

Coach Patrick

 Folks, it occured to me on the trainer this AM that maybe writing 19 paragraphs about how to handle your OS isn't the best way to get you the info you need to make the right decisions as a self-coached triathlete.

So I busted out a flowchart on how I think you should handle your OS from a modification standpoint. By walking yourself through it slowly, you'll find out whether or not you are ELIGIBLE to modify it, and if you WANT TO, then what to do. 

>> View it here. Note there is a permanent link via the wiki under the OutSeason section. 

Please hit me with your input and feedback, thanks!

Matt Samojeden

Thanks Coach P. I read though the run hack flow and it makes sense!! Will try it this OS.

Shaughn Simmons

I'll be following the run/swim modfications!  Very helpful.  Thank you!

Brenda Ross

Am I the only one not understanding? So is this flow chart for someone who wants to not follow the plans in a certain discipline and if so, the modifications for the plan are below? Maybe I need some fuel????

Trent Prough

OMG!!! You have entirely way too much time on your hands.

And how did that take less time than the 18 paragraphs you had.

But very cool!!

Matt Samojeden

@ Brenda - this is for someone that want to put added focus on 1 discipline during the OS. You pick the discipline and follow the fow chart down the decision tree to see how to modify your OS. If you want to follow the OS as written then this does not apply.

Brenda Ross

Oh thansk Matt. Now that makes sense.

jhbinsc

My brain hurts but I followed all the permutations! Thx

Coach Patrick

We just answer so many questions about "if this then that" that I wanted to give you guys something that I thought would really help you out. I have a few more ideas up my sleeve...we'll see!!!

cgres123

Just in time to answer my question of running a Half Mary Hack I posted yesterday. Thanks I wasn't getting feed back from the team so this is right on time in my world.

Dave Tallo

It still doesn't tell me if zipps are faster than Heds.

MattAaronson

This is good stuff coach P.
And now that I've followed the arrows...I have a question in the macro thread...
Cheers, Matt.

Coach Patrick

Thanks for the feedback folks!!!

Daniela

 This is awesome!  I love flowcharts.

A couple general comments/questions ...

• This answers the question of how to modify the OS, but what about why?  This is listed for the Swim hack, but not the Run and Bike hacks. Is it as simple as being in the second OS, haven't modified the bike, and run is our weekness (and haven't had a running injury lately)? 
• It might just be me, but it took me a sec to realize "+" meant "&".  I was tring to add the workouts together in my head

A couple comments/questions as I read through the Bike hack...

• For weeks 15-19: For the 4th bullet, do you mean "follow the rgular OS schedule for run workouts"?
• Test Week: When do you do the run test?

A couple comments/questions as I read through the Run hack...

• For weeks 1-7 and 9-13: The second and fifth bullets seem to contradict eachother.  The 2nd bullet says to use the Sunday run on Wednesday, and do the Wednesday run on Friday.  The 5th bullet says to keep the Wednesday run on Wednesday, and 35-45 easy run with strides on Friday.  What should Wednesday and Friday runs be?  Is the 5th bullet a hold-over from the bike hack that shouldn't be in the run hack?
• For weeks 15-19: The box title is "weeks 9-13", but should be "weeks 15-19".

Paul Hough

Coach P - I think your flowchart is awesome and will help a lot of people. In the spirit of Bob McCallum's post on self-coaching, I haven't followed any EN schedule...I use them as guidelines, frameworks, and a constant reminder of how important it is to insert quality into the program. Although I've hacked this year's OS left, right and sideways, I must admit I've followed the bike protocol more closely than ever before (this is my 3rd) and have had big gains...but getting an indoor power trainer is another factor. Geez you have to work so much harder when you can actually measure it. I do intend to print the flowchart for future reference. Thanks for taking the time to do this for us.

Coach Patrick

Daniela, the WHY comes from whatever it is you are looking for. Maybe your bike needs a boost...or your run...I can't tell you what you think is inadequate, only give you answers to help you adapt! I will look at your other feedback and update the form shortly, thanks!!

Daniela

@P - It's also a 'could' vs 'should' thing. I could do the run hack (it's my weakness), but I've had a history of injury, so I probably shouldn't. It might be common sense to some, but I'm afraid others may see it as a challenge that they shouldn't be pursuing for one reason or another.

Maybe a paragraph introduction about the audience of the flowchart. Who it is for, who could do it, and who shouldn't do it.

Daniela

P-

 Looks like you got all the udpates except for one...

A couple comments/questions as I read through the Run hack...

• For weeks 15-19: The box title is "weeks 9-13", but should be "weeks 15-19".

Coach Patrick

Done, thanks Daniela!!!

Daniela

Posted By Daniela Williams on 31 Dec 2011 07:31 PM

@P - It's also a 'could' vs 'should' thing. I could do the run hack (it's my weakness), but I've had a history of injury, so I probably shouldn't. It might be common sense to some, but I'm afraid others may see it as a challenge that they shouldn't be pursuing for one reason or another.



Maybe a paragraph introduction about the audience of the flowchart. Who it is for, who could do it, and who shouldn't do it.

My Dashboard example of "could" vs "should" going bad...

 

Paul M Scholz Outseason November 2011 OK, so last week was wk 10 and with the new guidance from Coach P re: hacking one sport another into your workouts during the OS, I decided to try the run hack. Actually last week was also one where I missed the Thursday ride due to a family funeral. The issue for me and running has been the knee surgeries and not wanting to cause any structural problems, while also getting some running speed back into my legs. I hit all the wko's for the runs only Sunday halfway through I starting feeling my operative knee twinging like it hasn't in over a year. I think I am dropping back into just the OS workout plan and sticking with nailing all the wko's exactly as written. My highest priority is being able to race long course without any structural problems. I am doing IMCDA this year and don't wont to set myself back.

Paul Scholz

ouch

my wife would agree

Daniela

@Paul -

As I was out running today, I thought...hmmmm...maybe I should have just put the comment and left off the name. Sorry.

To be honest, I shouldn't do the run modification due to injuries, but that's not the reason I'm not doing it. It's because I don't want to run on Fridays

Paul Scholz

no worries, to be honest that was exactly what was going through my head as I boneheadedly decided (Hell running has been going well maybe I should push harder.) the first week fo VO2 intervals to hack the run.

I have to remember for me it is about doing IM distance again and NOT speed.

Hard for us type AAA+ personalities to admit.

 

BTW: I am married and have three daughters -- 16, 18, and 21 -- and I used to coach girls 11-18 youth soccer. I don't tend to be phased by much.

Coach Patrick

Daniela, could vs should is a personal thing. You should stop at that stop sign before taking that right...but sometimes you don't. It's not as black and white as any of us would like (I'd be out of a job), but in the spirit of self-coaching everyone needs to read the info and make their own informed choice!

robin sarner

Thanks coach for the great flowchart.

I'm in week 11 of the OS.       Will do the bike emphasis.   Four bikes per week.    The saturday workout today was fun.  

Will probably play around with the runs.   Three a week.