Out of Season is a wonky phrase. After some serious thought and lots and lots of reading and speaking with folks smarter and faster than me, I've decided to follow the winter training plan from Endurance Nation. The short version is "Put Far on top of Fast." So Fast first. Last season I did the majority of my training in and around my MAF number (very aerobic). I figure I've got a decent base. I'm sure I'd still make improvements if I continue done that path. But with shorter days, maintaining more of a social life and the holidays, maintaining a high weekly volume is a challenge. The EN winter plan is about 6 hrs a week. the goal is to raise your function threshold power on the bike and your VDOT on the run. I'll add a little running to the plan though. It goes 16 weeks. That takes you to March and then it time to start adding distance and back off a little on the high end work. Rick Niles is another coach that uses this idea. It makes sense to me in that you work your aerobic system for a bit, then you improve your top end speed, then go back to aerobic.
So far this week:
Mon 4.5 miles in the crazy WIND
Tues : 30 min on the bike with 16 in high z3/low z4 (there was a series of unfortunite events that kept this workout short)
More on my season game plan in the future.
Kia Kaha
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2 comments:
Dude. You look a bit overweight in that header pic.
FWIW ... I think for the established athlete (training 5+ years at a significant level) who is "middle aged" (sorry), getting speed first is more important. For the lesser trained, younger athelete ... MAFing yourself into oblivion makes more sense. Generally speaking of course.
Welcome to EN...great to have you on board. I think you'll like what the next 16 weeks brings...especially if you have all that aerobic base!
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