JUAN VERGARA MACRO THREAD
Coach,
Currently 3 weeks away from the end of my current season plan (ending may 19th with Florida 70.3), I will end a long cycle of OS, GF, HIM and begin to plan my next training cycle towards my next A-race MIAMI 70.3 on October 27th. Which means I will have 23 weeks between A races to be programmed as you see fit, taking into account the following:
I plan to take TWO full weeks off after FL70.3 (maybe just some recreational running).
Which the allows 21 weeks for race prep with the following restrictions:
Week 3 (of those 21) I will NOT have a bike (travelling; run and swim only)
Week 7 I will run a C-race Oly in Miami
Week 17 I will be traveling with the family, RUN ONLY
Week 18 I will be traveling with my wife however it is a bike trip so I will be riding a bike 5 days in a row (and can do ABP while others cruise), can run freely and will have a pool 2 days that week.
Following is a picture of the plan in case it helps!!
Kindly advice,
Tks Juan
Comments
Juan,
Please take the Season Planning Survey under the Training tab above and I'll plan it out for you. Sorry, I work better with my special spreadsheet
I know it might sound early to ask 2014 questions but I need to make some major decisions ASAP for 2014.
Background: 2014 will be my first year in 55-59 AG and my first full ironman (May). I believe that if I carry my current form/Speed into 2014 I stand a good chance of a 70.3 "Vegas" slot and would LIKE to attempt as early as possible in 2014 to allow time to then focus on my first full IM prep. (Targeting PUCON 70.3. January 12th.
The issue: given my last race in 2013 will be Miami OCT.27, I would have 11 (eleven) weeks between races and NO BREAK between seasons and then about 19 weeks to my first full.
The fear: burnout.
Would very much appreciate your thoughts!!!
Yep...you're going to be burned out, for sure, especially considering this will be your first Ironman (big mental cost, in my experience).
What are you chances for earning a WC slot at Miami?
When would you need to register for Pucon? Could you do it after Miami or do you need to do it now?
What about racing a half after Brazil as your WC attempt?
Tks for your reply Coach.
Not sure how fast PUCON (jan) and or PANAMA (feb) sell out but I guess it is certainly prudent to hold after Miami. Earning WC slot in Miami is not impossible (and I will work hard towards it) but certainly tough considering I'll be at the end for my 54 (50-54). Last year I was 8th with 4:52 (8 minutes off 2nd place).
On the contrary, if I carry that speed into early 2014 chances get bigger.
After IM Brazil I'll be on a VERY long family trip JUN-JUL with very little training and getting up to speed will take me a while ....
But I guess I have to pick my battles!!! Tks again.
I have JUST been forced to abandon my plan for Ironman Brasil MAY 2014 due to DATE CONFLICT.
Now looking at LOS CABOS MARCH 2014.
My only "doubt": assuming 2 weeks OFF after Flórida 70.3 Oct. 2013, I would have 20 weeks to get ready for my first IM.
In principle I believe I will be fine but want your blessing (otherwise I could switch to South Africa in April, but prefer Los Cabos).
Kindly advice.
Tks
Juan
Well, that sucks, I guess Joanne and I will need to cancel our travel plans to Brazil...though a dirtbike ride from SoCal to Los Cabos sounds pretty good too
With your fitness you won't need to be in the IM plan for 20wks. So, without looking at the calendar and see how all of this lines up exactly:
Long time no see.
Having completed my first IM on Sunday, it is time to plan forward.
Next will be IMFL Oct.26 (A race), with a C bike race in a few weeks just for fun (NY Gran Fondo May 18th).
My plan, for your critique is as follows:
Total rest 2 weeks (current plus one).
Initiate Gran Fondo specific prep 4/14 (with a bit of running couple times a week, no swimming).
Between GFNY and IMFL I have 23 weeks, however there is a 3 week vacation to Africa in the middle where training will be quite limited !(just run weeks 2 and 3).
Therefore I was planning:
8 weeks GF
3 weeks Africa trip (run only)
12 weeks IM advanced.
Thoughts?
Tks
Juan
Below might be a bit confusing ..... better this way:
My biggest doubt is how much of the GF effort gets lost with a 3 week interval on the bike???
Not ideal but it is what it is, and 3wks in AFRICA is pretty epic
Somewhat of a micro question here but since (a) once told me "a Bike is a Bike" (b) are an MTB and "have FUN" enthusiast (c) I went through your recent "EN Long Ride" chat ... I ask you:
Ocasionally my saturday ride "clashes" with great MTB opportunities (as is the case tomorrow) and I wonder (and ask), how best to ride those MTB "substitutes" during GF periods??? (Obviously would never ask this question during race prep period!!).
Tks
Juan
Juan,
Just ride your mtn bike when the opportunity presents itself, assuming these are challenging rides vs easy spins, substituting them for the scheduled Saturday rides. No need to do formal intervals on these rides, just ride hard
Coach, I have initiated negotiations at home for my 2015 season (which will be 70.3 and first half focused) and "technically" i am between two races (looking at latest possible per your season planning chat advice):
(1) HIM St. George May 2nd - Pro: Key EN Race - easier sell at home / Con: 6 weeks less to prepare versus second option (week 27 after IMFL).
(2) HIM Eagleman June 14th - Pro: Latest possible choice to maximize preparation (week 33 after IMFL) / Con: Flat windy bike (worst choice for me??).
Any thoughts before I go into "final" negotiation rounds with "the boss @ home" ?
Tks
IMSG, hands down. Better venue, better race, very unique area of the US. Plan to fly out on Monday vs Sunday. I'm talking the race up with my local crew and will organize some flavor of mtn bike ride or...something...in Zion National Park after the race. Or bring The Boss and take a 3-5 day vacation on the back end. I know southern Utah very, very well and could give you a lot of recommendations.
Again, one of the most unique areas in the world and a great opportunity for you to explore after the race.
Also...keep my Tour of California camp in your back pocket, will be the middle week of May. I need to figure out and publish the details but 5-6 days of riding every day, leaving 2-3hrs before the peleton and trying to stay away from them. VERY unique experience.
St. George sell going VERY WELL at home!!! Tks. for your input!!!
Question: does this race usually sell out???? Do i need to hurry with registration??
Not sure if it sells out or not, but if it does, it won't do so until very close to the race date.
Hi, Coah R,
The following is a micro question but I understand Patrick is not available these days so I hope you can advice.
IMFL is 7 weeks out (currently ending week 13 IM adv) and all was going great until thursday when I crashed bike training. I'm basically "OK" but will need to stay put for 3-4 days before run/bike and might need 2-3 weeks before I can go back into the water. Anything I can do out of the water to maintain some swim fitness??? Or just focus on run/bike and "it is what it is"
Further, per dr's orders yesterday no running until neck pain/inflammation from bike crash is reduced. With that and no swimming I can only bike during week 14, preferably indoors.
That said the following is my plan for your input:
Currently ending IM week 13.
Week 14 will be bike only, indoor. I will alternate Interval 60' sessions with a couple ABP long rides (as long as I can manage on the roller).
Week 15: Assuming all ok run and bike on week 15 as prescribed on week 14 ADV and MOVE RR1 TO WEEK 16
Week 17 normal
Maintain RR2 week 18
Any thoughts?
Tks much, Juan
Juan, I already replied to you in the Micro. I am available, just delayed...thanks for understanding!!!
Coach R, MACRO QUESTION HERE:
Following my next "A" race (IMFL 11/1/14) I begin to look at 2015 being HIM St.George, May.2nd/15 my "A" race. The following, FOR YOUR REVIEW AND ADVIVE, is my plan after IMFL considering I have 20 weeks between those two races:
Hey Juan,
You know I can do this for you, right, so you don't have to?
After IMFL:
Or, we could have you do a block of the Run Focus plan after the Post IM plan, then the GF, then fewer weeks of HIM plan. Depends on what sounds more appealing / will work better for you after your Ironman: a few weeks of the RF plan or more weeks of the GF plan.
Are you going to spend any time in SG on the backend of the race? I plan to organize something in Zion National Park for Sunday and drive back to LA on Monday or Tues.
Tks Coach, will do as suggested.
Regarding plans after St.George, yes we will spend a couple days in the area chilling out. As of today plan is to arrive early (wednesday) and do Zion before the race. After the race we are thinking a couple days at AMANGIRI resort close to Lake Powell (http://www.amanresorts.com/amangiri/home.aspx) Lake Powell area.
By the way, which is the preferred hotel for the race at St.George?? (always thinking best possible / convenient for spouse!!!).
Looking forward
R,
Please refer to your reply below where you suggest I might want to do some RUN FOCUS after IM transition. Sounds like the WTG to me. Question: how many weeks of run focus should I load?
Please submit a new TSR so I can plan this out formally for you, ie, put you in specific weeks, etc and both have one page we can reference. Thanks!
Rich,
The following - for your review and advice if and when I should insert RUN FOCUS block - is my schedule between now and Kona with St.George in between (I guess we can focus on St.George for now and discuss Kona later). Please notice that early january I have two weeks of family travel with RUN ONLY on the first and RUN/OWS only on the second. Tks.
See my changes and notes above.
Rich,
Following up on our earlier dashboard "chat" I have a question / doubt: when I project my TSB through race day following EN prescribed HIM Advanced plan I see my score droping excessively. That said I want to beef up the workouts through Tuesday of race day (nothing fancy just maintain short and intense), only swim Wednesday (on venue) and shut down Thursday - Friday.
Approve?
Rich,
The following for your review and plan suggestion is my schedule between St. George and Kona. Please notice that I have 23 weeks (plenty) but Family Vacation weeks 9 through 12 will restrict swim and bike somewhat (as explained below). Guess those will be 4 run focus weeks??
A key potential question is .... what if I land myself a slot for Austria??? The field is strong but I will race to win EN style!!! Obviously that's a discussion to be had after the finish line but given there are only a couple hours between then and slot allocation / roll down ..... YOU might need to think of it in advance and tell me what to do if it happens (on my end I will forget about it right now!!!!)