My first OS in EN. What to do....
This is my first OS with EN, I admit I love the idea of training hard all winter, raising the bar of my bike fitness and working on improving my swim to the point where I feel comfortable taking an extended perios of time off from the chlorine dip 3x/week (lol- doubt if that will happen but I'd love it!) Sounds like a great plan, but the reality is I'm a little nervous., I know myself, I know how long the winters are here, and I don't know if I am mentally ready to get back on the training train!
I am on a running hiatus until further notice, I really screwed up my PF training for IM, and it's going to take a LONG time to heal. I have accepted this sucky reality, if I ever want to run without injury I need to take this seriously and fix it right. I plan to get into some sort of strength training 3x/week, I know I have tons of muscle imbalances and tight muscles that could use some attention, so I will put this as my first priority over my swim-bike workouts since I feel this may also help get me back into running sooner. I LOVE the idea of loading up the get faster plan, removing the runs, doing my 3x/week swims and just jumping back into a plan... but I am worried about burning out. Part of me is itching to get back at it, but I also realize it will be October when I start the 8 week GF plan, then maybe move into a bike focus plan, and depending on how my foot is doing train for an aquathalon or two next summer... it just seems like a long time to bve back on a plan already. Since I am a fair weather rider, I may get out 3-4 more weekends, but then it's 6 months of staring at the wall in the training dungeon....
I guess my question is- do people actually do this? Does everyone follow a plan with 2 hours rides on the weekends all winter? I don't want to give up my fitness, (more than I already have!!) but I don't think I am mentally ready to go all year round. Looking for feedback as to what other people do. I can't be the only one feeling this way!!
Comments
I do not have any races on my calendar until June 16, 2012, so I think I will be safe with a Jan OS. I did send Coach R a race plan for 2013, and I think he suggested loading up the GF plan or (when they come out) a bike focus plan, until I sort out what is going on with my foot. I am not signing up to do any tri races until the foot is ready to go... or I'll do an aquathalon. I'll see what other responses I get before posting in the macro forum, I think I'm just being a wuss
Great advice from Lynne. Also:
Have you had a proper gait analysis done to evaluate your PF issues. It sounds from your description above that you could use plenty of core/glutes/targeted functional strength training (like most of us...). I think there were some people also discussing what a 'good' PT could do for PF. Might have been John Kitchen (I can't remember for sure...)
Anyways, don't start to suffer until you are ready to suffer. Sounds to me like you're supposed to enjoy the next handful of remaining decent weekends outside on your bike with a group of like minded friends...
Another data point, 1 OS under my belt. The OS is definitely doable. Recommend setting up some motivational tools in the pain cave to keep you engaged. I've got a rocking youtube playlist that keeps my mind off the legs, sufferfest videos are good, cork board with moto pictures up behind the computer so I'm always looking at something. As mentioned here and other places, focusing on the short (relatively) intervals keeps you with an in-out mentality. Also a huge key for me is to stay engaged in the Out Season work weekly out threads. Knowing I have to post my numbers after the workout to the world keeps me honest. I hated riding the trainer before coming in the Haus, but now I actually look forward to most sessions. Good luck!
Thank you for the responses. I can see now... my head is not in the game yet. If I was talking to a friend and they were telling me they were not quite ready to embrace the pain cave yet, I'd tell them to lay off... so I will take that advice. No OS technically until January for me, but I was thinking to maintain my cycling fitness I should start a plan, but obviously not ready for that yet! So I will continue to stand down on the structured stuff for now, work on the strength stuff and continue to dream about running...lol.
Becky:
Good stuff below.
Just focus in the MS part of the workout on the weekends if that is all the time you have mentally.
Also check out the coaches latest post here: http://tinyurl.com/8am2zqf
Rock on girlfriend.
Stark
Having a hard time finding someone to wrok with my Kori, not for lack of trying :-). Can't get in to anyone good within a 2 hour drive, so that does not make for very consistent treatment. Looking into online options, but not sure about that yet. Will keep looking! Downside to living in a small town.
Becky,
Yes it can be a long winter up here. Take some more time of unstructured workouts. If you are going in to the January OS threr is a pre-os plan that is 4 weeks to help get you set up for a good OS, especially if you have taken time off. Given you will be doing this pre-os around Christmas load that up 5-6 weeks before and take what you get over the holiday season. If you get motivated then go with a get fater plan or maybe a bike focus for 4 weeks (Oct-Nov). I don't swim over the winter typically but if you like to do that stay in the pool. In the end it will be a long season as you mention so make sure you are ready to go in January.
Most rides in the OS are 60 minutes or less if you just do the main set. There are some rides that get upwards of 90 minutes but definitely doable over 14 wk OS (previously 20). I've done three and kept my focus on two of the three but also had running issues through most of all three.
As mentioned having a goal (race) and some motivational tools will really help. When you move in to the Jan OS there is a group that will be created that will help keep you motivated. Use this group and report your daily workouts even if you doing something a little diffent or totally different than the plan.
Gordon
I have been with EN for 5 years. This is the first season that I have a late race. Usually after early September I would switch to mostly running for a half mary in early November, but do the occasional long ride outside- for fun- on any gorgeous fall day. Mixed in from October through January 1 was P90X, yoga, Insanity. I tried to stay as far away from SBR as possible. Come January, I was always very mentally ready to return to SBR, but I needed that down time. (this year is different as after IMAZ, I am out of IM for 3 years to work on my doctorate)
Take your injury and it would be really pointless to force fit the GF plan starting in October. It is a looooong winter. As for the pain cave, lots of ways to make it tolerable, but don't start until you are really ready.
Former EN member Leigh Boyle is an excellent physical therapist and runs this web siite:
http://www.athletestreatingathletes.com/
Under Index- look at "calf". Good luck.
Sorry to hear you're still having PF issues! I can't comment on what the OS is like since this will be my first experience with an EN OS, but I want you to know you're right, you're not the only one feeling this way! I am working out with a strength and conditioning coach 3x/wk and incorporating stuff I learned from my gait analysis... I'm on my bike twice a week and the elliptical once or twice a week, and I'm starting to work with my swim coach next week. So, no running and really no rhyme or reason to what I'm doing right now, but I think it's what my body (and my mind!) need so I can hit the ground running (literally!) when I start the OS. Not even sure WHEN I'm going to start the OS as of right now!
And I am also having the "OMG-how-the-heck-am-I-supposed-to-crush-myself-in-the-pain-cave-for-14-weeks" thoughts... ;-)
All the EN plans are what you make of them. There's no coach reviewing all your workouts, there's no coach screaming at you to do more, try harder, do this or do that. The OS plans have a proven track record of making people stronger cyclists and runners. The shit works. That stated, get back to it when you're ready, willing and able. If you're mentally checked out than you'll be physically checked out as well.
Once you're mentally prepared to get back on that horse than use that time to become a better cyclist and, in your case, a better swimmer since you have running related issues.
I always do a late season race and since I live in Texas we also start racing early. I don't do the OS program because I need a few weeks of downtime to decompress from a long season. For example, I have IMAZ on Nov 18th and Texas 70.3 in April and IMTX in May. I'll need to start race training again in mid-January so an OS training program just isn't a viable option. Recovery from IMAZ and the holidays really preclude me from doing anything of substance until January anyway.