Hack the OS Thread
I noticed Dave T is just starting the OS and intends to apply the weekly FTP/VO2/Saturday Ride hack which we talked about (about Coach P applied) last Fall. Since I'm also about to start this in less than two weeks, I thought I'd fire up this thread for general observations, not just piggy back it onto the Coach's report.
I notice that Dave is wondering how to ramp into the VO2 intervals, as he has basically shut down serious biking since the Fall. I'm in the same boat, and will be trying something a little different than he proposed. Insteasd of waiting a few weeks to start the VO2 work, I will be starting it right up, but with just a few short intervals and increasing interval time and total work time each week. I'll start with good ol' 30/30s, about five minutes worth, and go up from there. Also, I will be avoiding 2 x 20's as a routine, but will keep the total FTP work time as per plan, with intervals more like 12-15 minutes max.
Last week, I did a 5/10/20 FTP test, and will use the 5' number as my starting point for the 30/30s. Each week, I will re-check my watts, and based on the previous week's performance, may modify the VO2 target. I will only change the FTP target based on testing, though.
There are several goals here, I think:
• Avoid the week 14 blues
• Attempt to boost FTP to new heights (in my case, just get to where I was in August, 2010, if that's possible).
• Minimize fatigue and boredom effect of prolonged FTP blocks.
• Demonstrate the value of continuous VO2 work in the OutSeason, which some of us think may be better than the periodization we now do (FTP/VO2/Mix).
I've got a few ideas about recovery I'm going to try out, such as not doing the VO2 intervals every 4-5 weeks, and switching around when I run off the bike in this plan. I'll post here rather than the Jan OS about my thoughts on how this project goes
Comments
I agree with some of your thoughts and curious to see how it plays out.
Be careful with the VO2 stuff, you can not rest enough, maybe you want to even dail-it down by skipping the VO2 every 3rd/4th week.
I had 2 full weeks off (week 9 & 10, Xmas/sick/skiing) and only 4 weeks VO2, i guess due to this i am mentally much better place now (week 15).
Good luck and looking forward to see how you progressed through you planning.
Kai
I do believe that VO2 fitness needs to be a component of work for much of the year, often only one session per week, but occasionally more. The last two times I've jumped into a VO2 focus with 2+ sessions per week on the bike and 1+ on the run, I've torched myself. Won't be making that same mistake. I've noticed that my body responds really well to 1 VO2 session per week, or even every other week, so that will be what I'm focused on doing for a while.
I was really just avoiding the grindy long 90% work. The short hard stuff was okay at first but I then fell off with the power even at short intervals. I found that I had to get a base back of 80-95% work in to be really effective at the supramaximal work.
So my N is 1 so far this OS is that I'm back to almost exclusively sub maximal sweet spot work for awhile to get that "fitness" base in and then will be going heavier, 1 VO2 session a week, 1 tempo, and then long outside rides on the week ends.
If I hadn't lost power and fitness in the first place, then I'd still be doing the short, heavy work. And I'd still be the "punchy" rider the roadies proclaim me to be- okay for a short punch but no sustained power. Or maybe it's "paunchy".
-I remember your notion of "athletic age." I think as we start to proceeed down that path of - what - 10 years of being able to absorb gains from Work, we have to get more creative.
-I'm interested to see you chose P's model, and not selecting a single-sport block model that R had been following last year. Although you might have a SSB in CO as the vehicle to get that breakthrough.
-another thing i've been toying with ... as we proceed along that 'athletic age' scale, there might be reason to rethink the annual training plan structure. A 18 month cycle? a 'three peak / two year model?" I'm seeing these as hacks not as much to the content as to the structure that might achieve something beyond year-to-year growth. Also, as I move into the age where speed and strength become a 'use it or lose it' proposition, I want to see what is sustainable on a long term basis, while still keeping the basic ingredients of the type of training we currently do, mostly intact.
Last, we're now a few weeks out from your OP; how has your training been so far?
Wow Coach P that's huge news. I'm interested in your new season plan as Boston is only one month before this. Are you planning on bagging Boston to do an early season flat IM? You should put up an killer time with you bike and run fitness. I have a number in my head but I have to go check the course elevation, temperature etc and compare that to LP.
Gordon
What are your thoughts on focusing on the bike for 2 weeks while implementing OS Hack of LT x 2 and VO2 x 1 per week for 2 wks then similar intensity on the track for run focus (alternating)? I'm assuming the current duration of the phases is to maximize our adaptations to the training plan stress. I consider 1 wk intervals to minimize time not training in the other event thresholds. I'm worried about a decrease in fitness and training in zones that have fallen after decreasing the intensity.
This is my 2nd OS and I'm interested because this is now the 2nd time I've strained my posterior tibialis tendon. Last year put me down for almost 3 months. I caught it this season and think I was able to point my finger at the cause. The fatigue from the bike WOs resulted in greater fatigue on the track and a break down in form resulting in my injury. My glutes get weak and my foot pronates more than it should stretching the tendon. I'm on week 3 of FOS will resume running tomorrow.
Interested in thoughts, prior success, or failures.
a 4-6 week bike focus, for example, can allow you to maintain your run fitness, or only slightly decrease, if done right. Then, when you return to more balanced training, your run should come back reasonably quickly.