How's Week 1 going?

Whithouck

Hey October OS team,
Just wondering how Week 1 is going for everyone. I'm glad to have the first round of tests done and know where I'm starting from ...and now can come up with some goals of where I want to end up. I just finished today's workout, and though I usually hate the trainer, I found it much easier to focus on my power that way, then out on the open road...and I didn't get nearly as bored as I usually do since I was staring at the numbers the whole time.

Whit

ht001

I'm with you, Whit. So much easier to get the work done right when you're indoors and don't have to worry about road hazards, temperature issues, precipitation, and darkness. I've come to prefer it. Glad it has worked for you so far. Did you do your run test on the track or on the open road? What do you think works best for you for run testing?

It is REALLY nice to have the first tests done, have our foundation laid out and be able to start rolling. This morning on my ride the 2x8 and the APB riding felt good, almost easy. I'm thinking that next week the same workout will be a little tougher as my legs will start to carry a particular level of fatigue. Somehow this first week is bliss...for me anyway, I'm coming into it fresh, rested and eager...ask me how I'm feeling in week 5. Ha ha ha!

Not sure about you all, but I miss that on this interface I don't see where everyone is located and what your races are! Is it just me?

Olivia
Denver, CO
A=IMSG B+=Boulder 70.3

pgiesin

Same here. Even though it was a great day to be outside I decided to drag out the trainer. Haven't really had the time to get the Pain Cave set up yet. I was really able to focus on the work at hand instead of the crazy NJ drivers.

Looking forward to settling into a normal routine and getting ready for next season. I am sure I will regret this statement in a few weeks, but the pain is only temporary.

Pete

FrankH

What do you guys think is best for our OS Training - I'm seeing that some perfer the indoor cycling vs outdoor. Myself I perfer to be outdoors for as long as I can but would switch to indoors if you think it would be best. I live in Dallas so able I'm able to ride outside 95% of the year - the only time I break out the trainer is when it's to dark out or if it's raining (really hate cleaning the bike after). I'm the type of person that beleives if it won't kill me it will make me stronger - you never know what the race is going to throw at you so train for it all. Great example was to today's workout was a little tough to do outside because of strong winds for the south about 15mph and gusts up to 25mph - It made me think back to IMAZ in '05 and 07' when the winds were just a strong and we all had to deal with it. Anyway got the work done for the day and enjoyed my ride back to house had a tailwind. Any input on the Indoor vs Outdoor thing would be greatly appreciated.
Frank

Swoodowrth

I'm with you people. Nice to have the tests and humiliation out of the way. Now I know how really bad I am...nowhere but up from here. I have to say, my quads are completely sore today after the hour in the pain cave.

I too, would rather be outside as long as possible, but after seeing how much progress and improvement my friend made by training nearly exclusively on the trainer for this season, I'm committed to being on the trainer as much as possible.

Swoodowrth

I'm with you people. Nice to have the tests and humiliation out of the way. Now I know how really bad I am...nowhere but up from here. I have to say, my quads are completely sore today after the hour in the pain cave.

I too, would rather be outside as long as possible, but after seeing how much progress and improvement my friend made by training nearly exclusively on the trainer for this season, I'm committed to being on the trainer as much as possible.

Whithouck

I'm in San Diego, to the weather in just about perfect for outside year round training, but have found so far that while I enjoy riding outside more, I can focus better on the power goal if I'm on the trainer and just staring at the powermeter. Will probably do the Saturday rides outside to stay sane, but might stick to the trainer for the weekedays.

Olivia--I did the run on the open road (there's a nice stretch down by the water here that's pretty flat). Did a similar test a year ago on the track, not sure which I like more...though on the track it was clear how far I'd gone and how far remained (without looking at my Garmin).

LynneJ

I live in Hawaii so theoretically could ride outside year around. Have daylight and safety issues though. I couldn't have done today's session safely without loading up the bike and driving to get to someplace with less traffic and stoplights and then it would have been dark. I had originally bought the beginner plan and did three weeks of that so this second round of tests went a little better except the run was still sub-optimal, 86 degrees and 80% humidity probably not good conditions. Anyway on the intermediate plan now and looking ahead it will ramp up quite a bit quicker. Still looks manageable. Really have no idea as to what goals to set for this outseason, probably see what happens at the next round of testing

ht001

On the indoor v. outdoor question, Frank, I think there is a lot that is up to personal preference but I would say that some of the choice might depend on what the workout is. The medium length intervals (8-12 mins) at a particular intensity or the ABP sections of the workouts are probably more suited for outdoor riding. When we get to the point in our plan where we're doing some of the V02 work such as 30-30s (30" on / 30" rest) I would argue (but open to other thoughts) that indoors will be a much safer and probably more appropriate venue. Just being able to closely watch the duration and level of each effort without other concerns during the workout on those can be really helpful. And....being indoors, you won't have the added stress of keeping the bike upright on those last few pushes....

A search of the forum would probably result in some of Coach Rs thoughts around the importance of getting outside on the bike 12-8 weeks pre-race.….here’s a quote from

(http://www.endurancenation.us/en_forums/showthread.php?t=6168&highlight=IM+George&page=2)

The link probably won’t work so here’s what I was remembering…
“For timing, consider that you'll want to be riding longer outside beginning 12wks out. Minimum 8wks. So reflect on your own weather and do the math on when you'll be able to get outside and the consequences of being able to/not being able to get outside.”

Kristen_Olson

Frank,

I live in Houston, and also can ride outdoors much of the year. However, I ride the trainer a lot for shorter rides because it is much more time-efficient for me as I can't really just ride out from my house. I understand and agree with the need to ride outdoors often enough to keep up your cycling skills. I think, though, that as long as you can generate the same effort indoors that you can outside, then it's ok to ride the trainer when you want or need to. My problem is being disciplined enough to keep up those hard efforts inside!

FrankH

Everyone, thanks for the input, It looks like I be sitting up my own little pain cave with a few rides outside to help keep my sanity. Now I only need to find a spot for it, I think I'll do my initial set up in our bonus room area to take advantage of the larger TV and windows - we'll see how long I can go until I'm banished to the garage by my better half. Again thanks for all the input it makes sense to ride on the trainer for all those hard interval sessions - the good thing there be no Texas wind blowing. Enjoy our day or from work.
Frank

Barbara

HI all, My first question is what test??? I did EN 1/2 IM training last year and any testing directions were on my weekly training plan. I do not see any testing listed on my first week. Did I miss something?? I am still reading my way through the quick start guide.
As for the first week of training it went well. We had some good weather here in Rochester NY so I took advantage and worked out side. As for the question of inside verses outside, I know I can be more focused inside, but I will not have much choice soon so I go out side when I can. I will do all my testing inside since that is more controllable. But for me, a big part of the love and enjoyment of this sport is being outside. Even in the dead of winter, it is so refreshing to get out for a run or cross country ski in the snow. Otherwise I would go crazy with cabin fever.
Barbara

Tom Brasher

Hi Barbara,

I'm not sure what plan you are on. Mine says "OutSeason Plan, Beginner Level (20 weeks)" week 1 on Monday has a Bike Functional Threshold Power Test and on Wed 5k time trail to determine Vdot.

From the training plan central tab this is what I see:

OutSeason Plan, Beginner Level (20 Weeks)
Your Plan Starts on October 5th!
(but you can take a peek by clicking the week numbers below!)

Your Plan Ends: 02/22/2010 (20 Weeks)
Request a Plan Change:Click Here
Ask for Plan Input: Click Here

Hope that helps!

Barbara

Thanks Tom,
Maybe that is the difference. I am on a Pre Season Plan. My out season plan will start Nov 1st for July 2010 IM. Thanks for the feed back.

ht001

That does sound like the difference, Barbara. You'll wan't to be in the Nov Out Season group. You'll be on the same cycle with everyone there. Although, we're definitely glad to have you here! Me especially, a fellow XC skier! It snowed this weekend up in the CO high country so I'm looking forward to getting out there....although I'm sure my legs will be so shelled from OS work that I'll probably need my DH to pull me in one of those little sleds.