I've been wanting to sit down and write this for a while, but haven't had the time to collect my thoughts. Thanks, Dave, for starting the thread!
I've got three goals for the out-season, centered around Bike, Run, and Body-comp. Most important has been consistency, which I've really stuck with. That's been a big goal for me, and having the treadmill next to the trainer has made a huge difference!
Bike: I feel like I'm doing the work, and slowly absorbing it. The bump hasn't kicked in yet, but I'm confident it will. At my last FTP test, I was a little bummed that the number wasn't as high as I'd like it to be. But, I look back on the last 10 weeks of work on the bike, and I'm confident I'm getting stronger. At some point, there's going to be an FTP breakthrough. Just not there yet. Hoping to use the Power Clinic to vault over that wall and move to a whole new league.
Run: Couldn't be happier. I've already shattered my original goal for the OS, and am a few seconds off of my "Heads/Tails" goal, which was a stretch goal. I'm feeling so good running these last few months, that I'm finding myself dreaming of the IM run... crazy, I know. Looking forward to breaking the 18 minute barrier on the next test.
Body Comp: I'm slowly moving in the right direction. I'm quite happy that I've been going down, even though it's been slow. Definitely jealous of Coach P and his huge improvements. When I was a college lightweight rower, I raced at 147 for the last 2 years, and believe that that's my peak weight for an IM (or close to it), so I'd like to start the IM build within 5 pounds of that, or 152. Right now at 154.5, so it's very do-able. The difficult thing is that this is the lightest I've been in 10 years, and I have to keep stopping myself from going on the "woo-hoo, look at me, I'm skinny!" ice cream bender that I'm so tempted to. But I'm keeping things reasonable, and not living like a monk (plenty of time for that closer to the race), so I'm happy to be getting closer to the goal while maintaining balance.
Overall, I'm pretty thrilled with the OS so far, and am starting to feel sad that there's only 9 more weeks to go. I love this kind of work, and am not yet looking forward to the long bike and run build to Placid. It'll be fun when it comes, but I'm just having too much fun right now.
The OS has been great. The energy in the November OS especially and team feeling on the forums has been great.
I have hit all but 2 bikes after week 1 while I was travelling, sick and waiting for my power tap. It seems like some time ago that that first ride on power was a FTT. In the first 8 weeks I saw an 11.6% increase in power and I will exceed by initial goal of a 20% increase. I'm continuing to ride consistently for a 25-30% increase. Not sure I'll make the 30 but that's really where I'd like to be.
As for the run I just started January 4th on week one. My focus here is not to injury myself having done a few shorter runs as I lost some weight. I'm just working in the brick runs on week two so not much to report other than running again feel great.
Weight is an issue for me and I have lost 11 lbs through the OS. I have lost focus as couple times closer to Christmas and a couple weeks with minimal weight loss. I have a 190 goal posted for my weight and need to really buckle down to get there. My next big hurdle is breaking the clyde marker of 200, I'm 219 so 20 lbs to go.
All I can say is I am really grateful for the structure of the OS. Right after Week 8 tests I had to begin to figure out how to move myself to SoCal for job and not let training lapse. W/O OS it would have been easy to miss workouts, but the workouts being short and focused made it easy to prioritize and get it done. Week 10 I actually moved (just enough stuff for me to train work) and only missed 1 workout. I did get a week behind on pushups but am back on track now!
As far as self-assessment. I can say that I am stronger and more focused. The reality of the OS training is it helps sharpen the mental 6 pack when having to gut out a 2x20' or 3x1 mile at TP, etc, etc. Week 11 found me starting new job and doing Power Clinic Bike work and OS runs. NO problem melding them into new work schedule.
Plan on seeing some big gains after next round of testing or I may go kick R in the nutz!! I live close enough to now!!
This is a good thread to say thanks to both the coaches and this very special OS team. Thanks guys, love the atmosphere of candidness, hard work, accountability and leadership. For me, its definitely the right group! I am at a record Vdot currently and probably equal to my highest FTP with a good chance of improving somewhat by the end of this OS if things continue to stay on track. I very much look forward to following you guys and seeing you smash those races this year!
Comments
I've been wanting to sit down and write this for a while, but haven't had the time to collect my thoughts. Thanks, Dave, for starting the thread!
I've got three goals for the out-season, centered around Bike, Run, and Body-comp. Most important has been consistency, which I've really stuck with. That's been a big goal for me, and having the treadmill next to the trainer has made a huge difference!
Bike: I feel like I'm doing the work, and slowly absorbing it. The bump hasn't kicked in yet, but I'm confident it will. At my last FTP test, I was a little bummed that the number wasn't as high as I'd like it to be. But, I look back on the last 10 weeks of work on the bike, and I'm confident I'm getting stronger. At some point, there's going to be an FTP breakthrough. Just not there yet. Hoping to use the Power Clinic to vault over that wall and move to a whole new league.
Run: Couldn't be happier. I've already shattered my original goal for the OS, and am a few seconds off of my "Heads/Tails" goal, which was a stretch goal. I'm feeling so good running these last few months, that I'm finding myself dreaming of the IM run... crazy, I know. Looking forward to breaking the 18 minute barrier on the next test.
Body Comp: I'm slowly moving in the right direction. I'm quite happy that I've been going down, even though it's been slow. Definitely jealous of Coach P and his huge improvements. When I was a college lightweight rower, I raced at 147 for the last 2 years, and believe that that's my peak weight for an IM (or close to it), so I'd like to start the IM build within 5 pounds of that, or 152. Right now at 154.5, so it's very do-able. The difficult thing is that this is the lightest I've been in 10 years, and I have to keep stopping myself from going on the "woo-hoo, look at me, I'm skinny!" ice cream bender that I'm so tempted to. But I'm keeping things reasonable, and not living like a monk (plenty of time for that closer to the race), so I'm happy to be getting closer to the goal while maintaining balance.
Overall, I'm pretty thrilled with the OS so far, and am starting to feel sad that there's only 9 more weeks to go. I love this kind of work, and am not yet looking forward to the long bike and run build to Placid. It'll be fun when it comes, but I'm just having too much fun right now.
Mike
The OS has been great. The energy in the November OS especially and team feeling on the forums has been great.
I have hit all but 2 bikes after week 1 while I was travelling, sick and waiting for my power tap. It seems like some time ago that that first ride on power was a FTT. In the first 8 weeks I saw an 11.6% increase in power and I will exceed by initial goal of a 20% increase. I'm continuing to ride consistently for a 25-30% increase. Not sure I'll make the 30 but that's really where I'd like to be.
As for the run I just started January 4th on week one. My focus here is not to injury myself having done a few shorter runs as I lost some weight. I'm just working in the brick runs on week two so not much to report other than running again feel great.
Weight is an issue for me and I have lost 11 lbs through the OS. I have lost focus as couple times closer to Christmas and a couple weeks with minimal weight loss. I have a 190 goal posted for my weight and need to really buckle down to get there. My next big hurdle is breaking the clyde marker of 200, I'm 219 so 20 lbs to go.
Gordon
All I can say is I am really grateful for the structure of the OS. Right after Week 8 tests I had to begin to figure out how to move myself to SoCal for job and not let training lapse. W/O OS it would have been easy to miss workouts, but the workouts being short and focused made it easy to prioritize and get it done. Week 10 I actually moved (just enough stuff for me to train work) and only missed 1 workout. I did get a week behind on pushups but am back on track now!
As far as self-assessment. I can say that I am stronger and more focused. The reality of the OS training is it helps sharpen the mental 6 pack when having to gut out a 2x20' or 3x1 mile at TP, etc, etc. Week 11 found me starting new job and doing Power Clinic Bike work and OS runs. NO problem melding them into new work schedule.
Plan on seeing some big gains after next round of testing or I may go kick R in the nutz!!
I live close enough to now!!
This is a good thread to say thanks to both the coaches and this very special OS team. Thanks guys, love the atmosphere of candidness, hard work, accountability and leadership.
For me, its definitely the right group! I am at a record Vdot currently and probably equal to my highest FTP with a good chance of improving somewhat by the end of this OS if things continue to stay on track.
I very much look forward to following you guys and seeing you smash those races this year!