OutSeason Best Practices Doc
Every year we encounter the same questions about the OutSeason, so here is a document to give some insight as to the best way for you to execute your OS. Hopefully this will answer your questions instead of creating new ones…but if you still have them, please use the support tab on the right side of the EN site (it’s a black label on right) to submit them!
Introduction: What is the OutSeason (aka The OS)?
As a typical triathlete, you are likely interested in becoming much, much faster. We’ve been working with athletes, just like you, for years and what we’ve learned can be boiled down to this:
“FAST then FAR”
The best time to become faster is when you are not trying to also make yourself go “farther.” Simple enough, yet most triathlon plans peak mileage and intensity in a massive flurry of training mere weeks before your A race…resulting in fatigue, sub-optimal training, and weeks if not months of missed training time at your new “faster” paces.
Your OutSeason Goals:
- Bike: Lift your speed/watts at lactate threshold. Or, more simply, ask yourself “how fast could I ride for one hour on a flat course, if someone had a gun to my head?” Your sole focus on the bike then, for the next 14 weeks, is increasing _that_ speed.
- Run: Lift your pace at lactate threshold. Or, more simply, focus on improving your 5k or 10k time.
- Swim: None. We’ve written a great deal on this topic and we invite you to read more here. The experience of our Team, folks just like you, says that 90% of triathletes can not swim for five months and still be just as fast as last year with the training included in your 12 week race prep cycle, saving you hours of training time. If you do decide to swim during the OutSeason, we have included an entire schedule of swim workouts for Beginner, Intermediate, and Advanced swimmers with every OutSeason training plan. See the Swim Supplement linked below.
“Just the Main Set Please”
Note that we (and you) have ZERO volume goals for any session in the OS plan. All we care about is the Main Set (MS). So a Tuesday or Thursday bike, for example, is 60 minutes because we had to give you some kinda volume guidance…but we don’t care about the volume. If you can get it done in 45’, that’s fine. Only have 30’? Just hammer out the MS, done. If you have more time available, it’s fine to add volume to the workout but do so only because you CAN, not because you need to! We strongly encourage you to explore the world of “Go HARD,” with no regard for volume. When in doubt, go harder, not longer.
Take Two Days Off, Really
As a triathlete, you have been conditioned to add more volume and more work to every stage of your training. If a 2-hour ride is good, 4 hours must be better. If running 4x a week is good, running 6x must be better. This logic falls apart as soon as you start to up the intensity — the more work you do, the more rest you need. Besides, it’s the winter time and there is no better time to earn Spousal Approval Units (SAUs) by doing chores, crushing work, or just doing stuff other than training. We promise that there is more than enough work in the plans to make you faster without adding more!
Overall Questions
Indoors or Outdoors?
If you live in an area where you know you’ll be able to train outside for the full 14 weeks or the full duration of your OutSeason training plan, then by all means you can train outdoors, but if you think the weather will become a factor then you should head indoors. If you plan on mixing indoors and outdoors by riding indoors during the week and outdoors in the weekend know that your results may vary because different metrics will appear differently depending on where you actually test.
Can I modify my OS plan to be more bike or run specific?
Please see the OS Modification Flowchart here.
Should I swim in the OS?
Please see the Swim Supplement Document here. Swimming in the OS is only a function of whether or not you’re fast enough for your goal race distance. If you are slower than 2 min. per 100 yards or per 100 m but you should consider getting some swim instruction before you begin actual swim training.
Do I really need two days off a week?
Two days off a week is actually a critical part of the OS protocol. The only way you can do the work required to raise your threshold pace and power is by recovering between sessions. Also, during those two days, make sure you take them off or you do some kind of recovery oriented activity.
How Should I Handle the Other Workouts on Testing Weeks?
The whole entire point of the OS is to make you stronger. Period. While a good test isn’t the _only_ indicator of improvement, it’s kinda important! 
That said, during a test week our only goal for you is to test well. If you need to take Monday and Tuesday off before the bike test — do it. If you need to wait to more full days before the run test….do it. I don’t care what you need to do this week…test right and the rest will go a long way towards improving the next block of your training!
The Bike
What type of fitness gains are typical for the bike in the OS the first time I do it?
Typical fitness gains very widely between individuals based on their own athletic background. Most athletes gain between 10-15% on the bike in the first OS. That is a function of how well you are able to consistently implement the plan.
What type of gains are typical for subsequent years?
Future years of the OS vary a great deal depending on both how well you have trained in the year prior as well as how you modify that plan. Once you’ve done your first OutSeason then you can begin the process of adjusting the future OS plans to fit how your body absorbs the work that is specific to the winter months. People can gain anywhere from another 5 to 8% on the functional threshold power, however those gains do vary and are very hard to come by.
Road bike or Tri bike in the Winter? Aerobars vs hoods?
Whether or not you choose to ride your road bicycle or your triathlon bicycle in the winter is a function of personal preference. Simply know that by riding your road bike, you will have higher numbers during the winter and you will need to adjust when you transition back to your tri bike in the summer. Similarly, if you ride your triathlon bike during the winter, you will have lower numbers than you have experienced outdoors. We don’t care which way you go UNLESS your A race is within 8 weeks of the conclusion of your OS — in that shortened scenario you should opt for the tri bike! Regardless of the route you choose, stick with it for the entire OS in both your test and regular training so you can track your results.
Should I test / ride on a Trainer? I am considering buying (or already have) Rollers. Trainers or Rollers for training in an ideal world and I have both options?
If you’re going to be training indoors, then yes, you should absolutely test on the trainer. The trainer will allow you to use your own bicycle and give you direct metrics which you can replicate at your convenience, according to your own training plan. If you are considering purchasing rollers, those are excellent addition to your cycling arsenal and can help you develop critical sites and skills. However a trainer is the recommended testing device for the indoors. Most interesting athletes will use a trainer in combination with a power meter on the bicycle or a heart rate monitor.
I don’t have Power, how do I test Indoors?
-How do I interpret my results from indoors HR bike tests? e.g., What does it mean if my HR at threshold goes up or down?
-Are there special protocols I can follow to make it more meaningful – for example, trying to measure how “far” I’ve ridden on an indoor test?
If you test indoors without power you’ll be using your heart rate and the metrics of speed and distance. Make sure that you move your bicycle magnet and/or sensor to the rear wheel so you can track your average speed in the distance you’ve covered for your test. Simply looking at the heart rate variation between tests is not a sufficient means of determining whether or not you have actually gained any functional fitness. Being able to measure average speed within the same gear or whether or not you have pushed a higher gear (as well as looking at distance traveled) will give us a direct, detailed idea of just how much fitter you have become. Heart rate then becomes a secondary metric which confirms that improvement. Please also see the Trainer Road resources available to you as a means of approximating your power output.
What effort should the “rest” intervals be at for running and cycling?
The rest roles within your OS training are our guidelines only. Make sure you take enough recovery between the repeats in between sets so that you can continue putting out the same effort you started with at the start of your workout. Effort according to a specific percentage of intensity is roughly 50 to 60%.
How do I set up my Computrainer for a Test?
Using the Computrainer 3D software, create a new course that is flat — significantly longer than you expect to use for the combined 5′ and 20′ tests (here are some Computrainer Course Files, courtesy of Linda Patch). Perform the normal EN style warm-up (refer to your training plan if there is a question). Next, load your flat course into the Computrainer 3D software. It is recommended that you turn draft mode off (when raceing this is done by pressing the F3 key on the Handlebar controller). This is so you don’t benefit from the computer’s rider.
Perform the 5′ and 20′ tests. Once completed, save the ride as normal. Your performance will be saved to C:\CompuTrainer 3D V3\Rider Performance directory (assuming you have not changed the default directory).
It is recommended that you only use this course for for your tests. Why? Because when you retest you will race yourself (based on your prior perforamnce). If that isn’t motivation, what is?
How do I pace my tests?
The first 5-minute test is to target your VO2 intensity, benchmarked at approximately 120% FTP. If you know your FTP (or can guess), then you will have an excellent target for this test. If not, your goal is to ride the best sustained effort for 5′ that doesn’t completely bury you. We are looking to avoid the scenario where you crack after 2 minutes of testing, or just as bad, are unable to complete the subsequent 20-minute test.
Rest as much as required after your 5-minute test. I recommend anywhere from 10 to 20 minutes of easy spinning.
The 20-minute test will help you approximate your FTP (20′ Normalized Power times .95 = FTP). Build into it during the first 5′. You are steady through 8′, when you enter HUMP PHASE where you look to manage the “middle” four minutes of the 20′ test. At the 12′ mark you’ll start looking at your timer, counting down the time to completion. At 14′, you are looking more frequently. By the 16′ mark, the clock has started to go backwards…until you hit the 18′ test and you commit to riding the final 2′ and closing the test out.
If at that 20-minute mark you feel as if you could have ridden for another minute, you didn’t go hard enough. If you are in a nightmare at about 8′ into the 20′ test, you went out too hard. Stop, rest, reset your head and either continue with the test or bag it for another day. Don’t worry if you don’t get it right the first time. It’s common to see a large jump in FTP in the second test, as you’re just able to pace it better and have a frame of reference for the numbers. As you train with power more you’ll just “know” what you can and can’t do and will have a number to shoot for.
What should my cadence be on the trainer?
We recently had a great discussion on the forms about what type of cadence. You should be pushing during the season. At the end of the day, the consensus was that every individual should focus on the areas of their cadence where they are the weakest. The place where they are the strongest is where people typically spend the time in season. A basic starting window is between 85 and 90 rpms.
Can I ride outside on the weekends? How do I adjust my zones for outdoor vs indoor?
If you are fortunate enough to be able to ride outside during the OS training know that the numbers you’ll be seeing your power meter and/or cycling computer will be vastly different than what you’ve seen in your basement or on the trainer. In general outdoor watts are roughly 10% higher than indoor watts so you can adjust your expectations accordingly. Heart rate zones differ greatly depending on weather conditions and terrain as well as your cumulative fatigue…they cannot be extrapolated in a linear manner. I suggest you use caution when following heart rate only when riding outside in the OS. Simply do your best to mimic the work within the specific session that you’re replicating outside.
The VO2 work feels really easy compared to the Z4/FTP work, can I do more?
VO2 is an integral component of the OS phase of your training plan. That said, it is not the sole focus of that segment of your plan, or of any part of your season. The goal even during this VO2 phase is to have you continue to improve your threshold. As such do the work that is listed within your training plan but do not exceed the time listed for that VO2 work. If you have extra energy or time on the trainer, simply extend your ride by pushing 85% of threshold power or riding in Zone Three.
What is the maximum time I should try for in a single segment?
You should never ride for any longer than four minutes at once in an Endurance Nation VO2 training segment. The only exception is if you’re doing 5 minute all out test as part of your OS protocol.
The Run
What type of fitness gains are typical for the run in the OS?
Running improvements within the OS are entirely dependent on an individual’s ability to handle significant one fatigue and the conditions in which they are training. By conditions, I mean whether or not the weather is conducive to running fast and the terrain supports those efforts as well. Most people will cut almost 2 min. off the 10K time and almost 5 min. off the half marathon time in their first OS.
What does previous running experience do to this estimate (previous OS, experience runner, etc.)?
The less running experience you have and/or the more weight you have to lose, the higher your overall OutSeason improvements will be. That being said, if you been running for a longer time odds are you’ve already been pushing up against the envelope of your run fitness. Changing stimulation according to the OS protocol will yield results but they may not be as dramatic as some of your training counterparts.
What if I am Unable to Run at the Start of the OutSeason?
While a lot of the OutSeason revolves around Functional Testing that then determines our zones, some of you are in the unenviable position of knowing that a 5k test could really do some damage. Please remember that the OutSeason is bonus time for Endurance Nation athletes…if you don’t emerge with a run personal best, and “only” are healthy and doing quality interval repeats 2x a week with a decent long run, I WILL BE VERY HAPPY! IOW, don’t feel pressured to accelerate your run recovery! While your timeline to recovery is your own, I can suggest the following edits: 1) Eliminate all intensity in your runs until you feel ready. 2) Run as scheduled on the plan, but keep it to no more than 45 minutes at a manageable intensity. 3) Use the extra time to do the self-care work that will accelerate your recovery (check out www.athletestreatingathletes.com for good information & guidance). When you are ready to start doing some intensity, you can begin working in some shorter efforts. I would suggest a general integration of three (3) weeks where you continue with the no-intensity run program and you gradually build up your intensity. Week 1 = Try 4 x 2-minutes at Zone 4 intensity with as much walking / recovery after as needed in TWO RUNS. Week 2 = Try 4 x 3-minutes at Zone 4 intensity with 3-minutes of rest after each in TWO RUNS. Week 3 = Try 4 x 1/2 mile (aka an 800 or two laps of the track) at Zone 4 intensity with 3-minutes of rest after each in TWO RUNS.
How do I pace my test?
Start with a smart pace that you can sustain for the full duration and pick it up! See more details here.
Should I test / run on the Treadmill? How do I set up my Treadmill for a Test?
The only reason you should test on the treadmill is that you’re committed to testing on the treadmill for the duration of the OS. Remember that running on the treadmill for the majority of the OS is not recommended as running outdoors presents an opportunity to run on different terrain and in different conditions which will ultimately make you stronger. If you need to test on a treadmill make sure that your test is conducted at approximately 2% incline and your warm-up can build to that percentage.
What If I Test the Run Early Before the Actual Test Week?
If you tested the run early, then you will want ideally TWO days before the bike test as Day 1 = OFF, Day 2 = a 45′ easy spin @ Zone1 to Zone2 levels, include 3 x 2′ (2′) at goal FTP in the final few minutes of the ride. Then it’s test on Day 3. So if you tested Sat on the run, then you are pushing the Monday bike test to Tuesday. Wednesday is a 45 minute run, where you essentially do the Sunday workout here (and again on Sunday). Thursday and the remainder of the week is done as scheduled!!!
How do I set up my Treadmill for a Run?
1% incline and let it fly! If you want help converting paces from outdoors to indoors, you can try here, here or here. Regular runs on the treadmill can be done at 1%. Note that if you plan on running on the trainer, sorry. If you plan on running on the treadmill frequently, then you should be sure to play with the incline and decline buttons to engage different muscle groups.
I suggest about 4 to 5%, but remember to slow the speed down a bit so that you can handle the incline and still run well. It might take a few repeats, but you’ll find your sweet spot!
Can I really do a half marathon at the end of my OS?
A half marathon is entirely achievable at the end of the OS. The OS plan is designed to have you exit into a half so if you’re able to go to the full 14 weeks you will be more than ready to run. If you have modified your OS, or only done part of the second half, and you might have to do some additional mileage to be ready for a half marathon. If that’s the case, be sure to check in with the coaches and the forums for their direct input. See also Modifying the OS Plan for a Planned Half Marathon Race here. [www.OLDLINKHERE.com]
What if I have a race DURING my OS?
If you have some other race during the OS, ideally it’s either a 5K or 10K. In that case, you’re simply replacing one of your key runs with that actual race. The only other change to make to your plans is affording some additional recovery after the sessions before returning to punishing yourself on the bike with another run workout. Occasional runs as races in the OutSeason are a fantastic tool to stay motivated and continue to progress regardless of the challenging conditions and overall lack of motivation that exist in winter.
What if I am doing a marathon at the end of the OS?
If you’re planning to race a marathon at the end of the OS, then your training is somewhat different. You can either cut the OS short and go to a marathon-specific program (under Training Plans) or you can go to the wiki and download the marathon hack document. There are four runs in the marathon hack you can replace the two OutSeason runs with the two quality runs from the marathon hack. You can then put your long run in. Ideally, on Sunday, which will give you time to both recover from the Saturday workout and recover on Monday after the longer effort.
Without a doubt, training for a marathon during the OS will compromise your ability to improve your bike and your run threshold. But if it’s that important, the investment is okay. Whatever you do, don’t follow that marathon goal into a brick wall. And, by that I mean, give yourself an injury or put yourself to the point of burnout such that the real season when it starts is more of a problem that an opportunity for you.
I have a Garmin and a footpod. How do I calibrate it?
Use the watch and measured route or indoor track. Run at threshold pace, or whatever pace you want to be most accurately measured. Accuracy slightly degrades at paces dramatically different than where you measured it.
Will it be as accurate on a treadmill as it is on the track where I calibrated it?
No.
Other Stuff
Can I do Yoga?
Yes.
Can I do Core?
Absolutely.
Can I do P90X Murdalize Edition?
Not a good idea; it will compromise your ability to perform well at the other sessions.
How do I hack HOLIDAY or VACATION weeks?
Please see the wiki for basic adjustment guidance here. If you have a travel week that requires you to be on the road (with no bike) plan on getting the Saturday ride done before you leave; you can always run wherever you are and a short interval bike can be made up easily upon your return. The biggest thing about these periods is giving yourself enough time to absorb the stress of travel / time zone changes. Most of us are just on the edge in the winter; sometimes all it takes is being on a plane to get sick. Wash your hands, stay hydrated, and rest! I’d rather you only workout 3 days of a 5 day trip if it means you’ll be healthy!
When should I leave the OS and start training for my HIM/IM?
How do I build volume at the end of the OS to transition smoothly into an IM (or other) plan?
Please read the official wiki guidance here [www.OLDLINKHERE.com].
What is your advice on “overachieving?” In those first 8 weeks, I am starting from being pretty out of shape and my initial tests are lower than I’m used to?
Even seasoned veterans will see some gains in the early weeks of the OutSeason as your body returns from a period of rest. It’s natural for some folks to be bumping up their bike or run numbers slightly every week given that (A) they were out of shape for the first test and (B) they are quickly regaining fitness. So some early “fudging” is okay. The problem becomes when Tri Timmy continues to push his numbers northward despite the fact that his body is officially out of the early re-adaptation phase. Over-reaching at this point will lead to excess fatigue and a breakdown somewhere!
Discuss the pressure points in the OS?
Overachieving in the first eight weeks…will cause problems further down the line (in weeks 9-12, for example). Be cautious, monitor fatigue and know that you must do each workout, each week, with an eye towards completing as much of the OS as possible.
Saturday workouts during Weeks 9 thru 14 are very hard…and sometimes our math is off! But seriously putting a long ride after quality FTP and VO2 sessions is asking a lot. You’ll need Fridays off for sure and plenty of fuel and mojo ready to go!
Some people have different reactions to the VO2 phase…some just continue to push north, others plateau and a few can even slip backwards. Be mindful of your fitness and your rate of progress. Stagnation could mean it’s time for the OS Recovery Week to make sure you are really 100% to continue pushing again.
What is the workout triage if I am tired?
You can modify the main set to make sure you are getting the work done, as in changing 2 x 20 into 4 x 10, for example. Full guidance on Workout Triage is here. [www.OLDLINKHERE.com]
How can I deal with/prevent fatigue?
The most important thing you can do is make sure you are getting enough sleep. If that’s not enough, then consider implementing the OS Recovery Week to regroup and then continue. In general we recommend you consider the OS Recovery Week after Weeks 8 or 14 if you have concern as each sub-phase of the OS progresses. Note that everyone responds to the OS differently, so you need to be mindful of your progress (or lack thereof)!
