OS to IM bridge
I'm taking myself out of NOS after 17 weeks and dedicating myself to 3 Big Tri Weeks w/ a goal of 20 hours+ weekly. Very little to NO intensity. Then I plan to take 2 full transition weeks but using the 2nd week to get a good swim, bike and run test. Then on 4/2 I'm starting the 12 week IMADV plan for IMCDA hopefully refreshed and rested w/ some good, accurate test results and enough volume from my 3 week binge to make the bridge from OS to IM plans comfortably.
I plan to do three Big Tri weeks rather than a single big swim, bike and run week each due to weather as I plan to ride all outdoors and use marginal weather days for swimming and running as I haven't done a single Drainer or Dreadmill wko this OS and I don't plan to start now.
Thoughts or comments??? 
Comments
That sounds like a good plan Jeff. I especially like the flexibility you've built in to accomodate the weather so that you have enjoyable workouts. I'm doing something slightly different, with a modified OS week this week, adding in quite a bit more biking mileage (still indoors unfortunately as there is sleet pelting down from the sky in buckets right now). Then 10 days in Hawaii with only swimming and running, plus a big bike week when I get back. Then I've got a sprint triathlon, some transition, and I'll kick over and join the Adv. plan for IMCdA.
I'll be interested in seeing how your plan works for IM CDA. Come July, I'll be leaving the OS and doing a 2-3 week Big Tri Camp just before starting my 12 week IM plan.
I've done this 1-2 times a year since 2005, and gradually realised a few things about this strategy. First, it is imperative not to get locked into a rigid program. For these big volume efforts, listening to your body's fatigue signs is a must, and holding fast to time or distance goals set up in advance is a sure fire way to run into the brick wall.
Second, letting the weather also help guide the training days is a good idea. Where I do my camps, in the CO mountains, it's imerpative to avoid getting caught in the high country on a bike in the middle of a prolonged thunderstorm. So being ready to skip or move aorund workouts on a daily basis in mandatory.
Third, avoiding all intensity is not such a good idea, IMO. I try to include one day a week for 40 minutes of FTP work on the bike, and another day for tempo (HM pace) running. Also, an empahsis on half ironman race effort levels in all three sports is the sweet spot Ive found for training efforts in the weeks leading into the IM build. I'm not saying everything should be at 80-85% IF on the bike or marathon pace on the run, but I try to center the "main sets" of workouts in all three sports on that effort level.
My long runs I keep @ 90-120 minutes during this time, with some MP efforts in there for 30-60 minutes (in 10-15 minute intervals)
This July, though I will be trying something new - the first weekend will fesature 2 100 mile bike rides (The CO Double Triple Bypass), and the second will be a Ragnar relay from Aspen to Breckinridge with at least 5 other runners.
Finally, I have found that 20-25 hour weeks for 2-3 weeks is sustainable for me, but I am not working when I do these camps.
@Robin Thx!
@Al Really appreciate your input Al! I'm minimizing my work schedule best I can and getting ART and massages regularly. The main reason I'm not doing gen prep weeks is I don't want to be on a rigid plan to account for weather variables AND also my general level of overall fatigue. If I feel ok I may ride or run more than my inital plan for the day but if getting run down, will cut way back and not feel the guilt I would missing a specific WKO if it were on my plan.
I did manage 10 x 100 during my swim today but only did them at Z3 instead of Z4. Had about 10-15 minutes of Z3/4 on bike yesterday but still reluctant to commit myself to any specific amount of interval work for the above reasons. I'm not saying I might not get some intensity done each week in all 3 sports, but I want it to be b/c I feel "good" and want to do it rather than feel obligated to it. Make sense?
I'm thinking I've had plenty of Z4/5 runs and bikes in past 17 weeks and don't think I'll hurt myself doing 20+ hour weeks for 20 days even if I missed doing any hard efforts whatsoever. That said, I'm 2 days in and have done a bit of Z3/4 in swim and bike already so doubt I'll be PURE Z1 the entire time.
I'm planning 17 ez miles w/ a group on trails Sunday and doing probably 5-6 80-100 mile bikes. Don't think I'll be lacking in endurance by 3/18. The key for me is the TWO transition/recovery weeks although I'll be getting all 3 tests done the 2nd week so not a true "recovery" week in that sense but want to feel rested and ready to go to start IMADV plan on 4/2.
Jeff:
Join the coaches webinar tonight at 5:30 PM PST. They are tlaking about this exact topic and much more. You can even ask them questions live on the call. All call in deets here: http://tinyurl.com/7qk7vt4
Jeff,
I'd agree with the intensity comments the only other though is about your current recovery level after 17 weeks of the OS. You seem pretty dialed in and are able to step back when needed so perhaps the bump up to 20 hours won't be a problem. If you are feeling the fatigue now then a day or two on the front end of the big tri weeks for recovery maybe a good thing.
Gordon
Yes Jim I do enjoy it. Rode one mile for each degree of temperature today: 81! All Z1/2 but may have had some Z3 on some hills and into a ripping 15 mp wind! The run was all Z1 though as legs were cooked!
Thx John. Will try to free up my schedule for just this!
Hey GW, yes I'm still taking each Monday off as this is a long and stressful workday and doing any WKO would not be worth the stress points! I also plan to "aim" for 20 hours/wk but will go by feel and take days off as needed. This is reason I'm not on Gen Prep plans so I can train by "feel" for 3 weeks. I also do better when I keep it a Z1/2 for big weeks historically. Too much intensity with huge volume for 3 weeks in a row would probably put me in too big a hole at my age.
After listening to the Webinar I wanted to stress that I'm doing the 3 week big tri weeks/volume pop because I can accomodate it in my work and home life and also because after 17 weeks of NOS, I've had enough short intervals and mentally need a break. I've got 5 weeks until IMADV starts and plan to take 2 trans weeks to fully recover from my volume and adapt to my fitness gains. I really enjoy the long rides/runs and frequently host other runners and riders who have questions about their training and racing and we use the LSD time to socialize. This is enjoyable to me and my body also seems to get stronger from the volume. I base this off 11 years of tri and many many thousands of bike and run miles.
I just didn't want any newer EN athletes to get the wrong ideas and follow me down a rabbit hole!