Transition from OS to IM Adv Plan - Help me understand...

jmoss70

About to graduate from 2nd OS (on Week 20).  Will enter the IM Adv plan soon for IMCDA.  Couple questions about the transition (mostly from a volume perspective) to the IM plans.  Specifically, we go from OS Bike rides of 60-90 minutes to IM Adv Bike rides of 180-210 for starters.

1. I assume the volume on the Sat/Sun Bike is sort of "do what you can" if I am >12 weeks out?  

2. Don't blow off the volume completely, but if weather, family or other stuff doesn't cooperate then just do the MS and call it a day.

3. From Weeks 12-20 there will be plenty of time to rack up the volume. 

4. Look at it more from a TSS perspective (esp. if inside on the trainer).  Pile on more Zone 3 ABP riding after main set to accumulate TSS and get more bang for the buck.

One more thing...that Sunday 20' run BEFORE the ABP ride is going to be first to go.  For personal reasons I can't make that happen.  Any major issue if it's moved to Friday after the Swim?

Thanks for any help.

Jim

 

 

William Jenks

Jim - don't forget to take at least a week of mental reset and just really low key.... that's a huge part of the "transition" at the end of the OS. Pretty much like after a race.

Most of the rest I would agree with, although you might consider it more like weeks 9 or 10 through 20. We usually think about a 12 week build up for IM, but if you need to shorten it a bit (or weather is horrible) then your plan is the way to go.

Most people will argue that you ought to have one day completely off your legs, which suggest that moving it to Friday is not as valuable as the leg rest. YMMV.

Keith Wick

Looks good to me. Once your 12 weeks out, then your focus should be like a lazer. I also strongly agree with William about a 2 week transition/down time after the OS ends.

tuckerm

Good advice above. I think most find you really only need 12 weeks to really prepare for an IM, so if I were you I'd use the plan as a guide, not a bible. I would ramp up the volume slowly, you have the time. Maybe throw in a big bike week with lots of low intensity miles.

jhbinsc

I'm finishing up week 17 of NOS and plan to exit OS and do some volume to bridge up to 12 weeks of IMADV for IMCDA. Will do 3 weeks of hi volume and low intensity then a 2 week transition but using week #2 as a testing week to dial in #'s right before starting IMADV. That is how I plan to deal w/ the jump from OS to IM plans.

Gordon Cherwoniak

I'm doing something similar to JB, but taking the tranistion first (1 week) then hitting 13 or 14 weeks of IM plan.  I have to check my schedule as I lost another week recently.  This will be after 19 weeks of OS.  My plan for the 1 ro 2 weeks is just get out and hit some extra volume and do some FTP if I feel like it. 

I will scehdule in an outdoor FTP test over this first 1-2 weeks to see where I am at outdoors and after the transition rest. 

I've also had a nagging knee issues that has finally resloved itself so I'll probably ensure the run time is there as well.

Gordon

jmoss70

Thanks everyone, good advice.  I'm struggling a bit with this idea of just noodling around for 1-2 weeks.  Remember, I'm the guy that broke his foot 4 days before IMCDA last year.  I was in a walking boot all summer and didn't really begin training in earnest until about October.  Didn't do any fast running until mid-December.  So I have a lot of pent up mojo waiting to be spent.  Having said that, I know I need to let that OS work absorb.  

My plan is basically...

This Week - low intensity running, do a swim test to see where I'm at, bike with some moderate intensity and volume based on what weather will allow (which isn't much).

Next Week - Similar to this week but hit the key Long Run and Sat/Sun Bike workouts.  Swim a little.

 

Coach Patrick

@Jim, great advice for you here. The last thing you want to do is get nuked long before 4 days out b/c of your excess energy. It's not the work that matters but the recovery so you can absorb it...do that and you'll be well on your way to handling the IM workload.