Hi Patrick, hope this finds you well back in training. Question about RUN DURABILITY: given your "experiment" was full distance driven I wonder (and ask) if the same applies to Half distance given that is what I will be focusing in 2016-2017 (shooting for the half Worlds WTC and ITU). All the best Juan
Juan - Yes that's 100% correct. Sorry, after I submit I realized that my answer to you is not very specific or useful.
Remember the most important thing you can do now for the rest of the season, and for all future athletic endeavors, is to have a nice consistent baseline fitness. The running frequencies you have outlined here in the program do just that. I will keep the volume low because there's no such demands in your body. We have to keep in mind that you had a big year last year; now is the time to consolidate and rebuild. Getting overly aggressive with your goals on mileage now is a great way to undermine your future performance.
Juan, thanks for the feedback. I wasn't aware that you are asking about the long run specifically -- I think there is value in getting that long run in… And given it's the out season you would not need to split it until it exceeds 80 minutes in duration. so for now, yes, please stick with the elliptical brick. Please keep me posted!
P, if I may ask you: have you actually used InsideTracker? if so, have you actually felt any improvement after implementing their recommendations? Tks for any experience you might be able to share. Best, Juan
Juan, I am ashamed to say no. They don't offer testing within 3 hours of my house...so the only alternative was to answer like 150 questions and submit some blood...and I gave up on that. Typical lazy triathlete. I think Mariah has done it, and I have heard lots of positive stuff from folks online, but given how these things play out (expensive purchase / investment) I assume almost everyone is "happy" with the advice they've gotten (aka you probably don't know anyone who hates their $10000 DI2 P5 superbike...).
Haven't "spoken"in a long time. I have a dilemma which I wanted to share with you (and hear your thoughts). As a consequence of my Seizure in early November, it is highly recommended that I avoid open water swimming (at least for now). That being the case, I have consulted both WTC and ITU regarding the feasibility of special (personal) supervisor during the swim (which based on my research and chats with other athletes with similar conditions, it is doable and has been done). Given that neither WTC nor ITU have responded my inquiry, I am working on PLAN B, which is, going after a spot in the Brazilian team for the DUATHLON LONG COURSE World Championship in September (Switzerland). My dilemma: should that be the case and given that above all I do not want to leave the EN family, would you support me during my Duathlon period? I assume that both training and to a certain extent, execution, are not radically different. Looking forward to hear your opinion.
Juan, I'd be more than happy to support you on the duathlon circuit...yes!!! That said, I can't see why you couldn't swim with a set up like a rubber band or something connecting you around the midsection...but that's on IM, the hard part is if you are competing in the AG for a Kona slot...that's where the rub is. If you need help getting some kind of answer, please let us know as maybe we can push some buttons over there for you.
Question: my plan (at the moment) is to go after a spot in the Brazilian team for the Long Distance DUATHLON world championship in september (10-150-30 k)
That said, short term focus is to qualify on march 30th, (10-60-10 K), which gives me 15 weeks as of tomorrow, monday january 18th.
Prior to that I did 8 weeks of OS ADV (nov-dez) followed by 2 weeks of snow skiing (with just a couple runs and a couple indoor bikes).
My plan FOR THOSE 15 WEEKS: 5 weeks of GF adv + 10 weeks IM adv / swim only once a week as active recovery, focused on form and add one run day RDP.
Juan, before we dive in, what's the qualifying standard for time? A 60k bike is more like a HIM effort....so I want to see what the numbers look like. Worlds looks more IM relevant....
Off the top of my head, I'd put you on GF for 5 weeks, then the HIM plan....but we'll probably want to modify it a bit...
Tks for your reply. Answering your question, qualifying standard for the LONG DISTANCE this year is none as there is no demand for that specific race. The federation has already given me a spot given my IM (EN) credentials. However, the April race will determine the team for 2017 standard distance ITU worlds so top 3 is the target. My question: when you say 5 weeks of GF should I go straight into last 5 weeks or first 5 weeks? Tks again
Juan, thank for the update! I say that you do the final 5 weeks of GF if you are fit right now...that's your call. As for the Half Plan, I'd like you to modify it by:
1 - running before / after your bike rides. Even if it's just 15' at first, and easy...we want to get you into the place where you can do that consistently without concerns, issues, etc. Really want it to be second nature.
2 - no long run longer than an hour. Not really worth it...so for your long run days, you can split them AM / PM.
3 - Your RR day should be a full run through of the race 10/60/10. But the first 10k run is steady not hard, then build the 60 and remaining 10.
4 - we need to plan out your nutrition. I assume you won't really be able to eat during the first / last 10k given the pace (aside from sports drink and maybe a gel) so that's good pre-race and bike fueling for sure.
Are the bikes road bikes / draft legal or is it a TT set up?
Answering your bike question, it is non draft legal TT set up (even disk wheels allowed). Very technical bike course. If you feel like checking it out in best bike split (where the simulation says 3h04 the course link is http://bestbikesplit.zendesk.com/hc/requests/132624 and the course name is Zofingen ITU Powerman Bike Course (2 laps).
On bike/run days (per your suggestion) I have began running before and after the bike, splitting the prescribed run time 30%/70%. So, if say, the run time is 45', I am running 15' before and 30' brick, at HIM race pace (Currently on GF week 6 and training for an April 30th, 10k/60k/10k duathlon, "B" race (to gain experience))
Patrick, The details of my April 30th race (my first Duathlon / B race) have just been released. Originally announced as a 10k/60k/10k Duathlon (pretty much a HIM) it has been officially defined as a 10/40/5 (pretty much an Oly). My original plan was 5 weeks of GF (ending tomorrow) followed by 10 weeks of HIM (starting Monday). Further, 2 weeks after the April 30th race I'm going to EN's ToC so the HIM program would set me up nicely for the tour. Given the actual distance of the race my plan (subject to your approval and adjustments) is to load the new 10 week GF Advanced ending on race day and then hammer the bike (long steady rides) for a week and a half between the race and California. Thoughts? Tks
Juan, it's really up to you. I don't see you "missing out" if you do the HIM plan, but there is something fun about just burying yourself in the GF plan too...so that's 100% your call of what is more "appealing." If you go GF to end on the race, yes to the TOC bike "boost" -- but you wouldn't have to do too much to get ready as your current fitness is pretty darn high.
Will you have a chance to preview the race at all?
Let me re-phrase my question coach: if it where you, would you go GF or HIM???? That is, you lead .... I follow!!!! Whichever you choose for me, that's what I'll do!!! Military style!!!! The target: highest possible position in the podium for EN!!!
JV, I like the GF program during the week, but a slightly steadier / longer ride on the Saturday...I wouldn't worry about going to hard there on the Saturday ride...plan on about 3 hours with 30' at 85 to 90% in the last hour somewhere. This will be a nice counter point to the hard / fast stuff you do all week and will give you a deeper level of endurance to count on. Can you make that happen?
Thanks again for your input. Will send you lots of picture from the road!!
A couple of questions:
1) When you say RUN STEADY I take that is RDP (between Z1-Z2) ?
2) The answer to your question about BIKE TIME in Miami (Bike 3 hours?) the answer (and question is): yes I plan to ride 3 hours those days but at least on of the three (probably the last of the 3) I would go for a semi-RR ... Run-Bike-Run. Course is 10-150-30. Best bike split predicted bike time is 4h40. Considering the training terrain (Key Biscayne .. pancake flat with one bridge) ... I would then go for: 5kRUN-120kBIKE-10kRUN (up and down the bridge). How does it sound?
3) In the transition from week 18 to 19 you have 2 rest days (sunday wk18 - monday wk19). Is that it? What if we look at that week differently: As is, I have 3 big days Aug.17-18-19 with a RR, followed by a 210' Bike and run, followed by 180' bike. Probably better if we do Rest/Core friday and Bike 180' sunday (followed by rest/core monday wk19).
@Juan, yes, run steady is the TRP pace in the calculator / zones display between Zones 1 and 2.
For the Miami riding, perfect. Remember that you'll need to fuel that session like race day, so plan ahead with stops, food, fluids, etc!!!!
I am okay with you alternating the rest as you have outlined. I just want to make sure that we draw the line between building fitness for race day and resting for race day. I think you have it nailed!!!!
As is, we have 3 big run-bike-run days on wednesday-thursday-friday, the week before the race. No problem on my end if you are happy with that; just checking that is what you want me to do.
Hi P, long time without reporting. Managed to execute over 95% of holidays training plan (on the training side) but did not behave as desired on the Gastronomy front (food and wine are just to good in Spain!!!). Currently 5 pounds above target weight and working hard to bring it down to 2 pounds by race day. Feeling good!!!
Ended week 18 today (Sunday Aug.20th) with a 120' race pace treadmill run (watching the Olympics Marathon live on TV)
Plan for week 19 (after a very hard week 18):
Monday: REST / CORE
Tuesday: RUN 15'/ BIKE 120'/ RUN 15'
Wednesday: RUN 45' STRIDES / CORE
Thursday: RUN 15'/ BIKE 120'/ RUN 15' (with race set up bike including disk)
Friday: RUN 60' race pace
Saturday: REST DAY
Sunday: RUN 45' STRIDES
Question about week 20: I will fly from Sao Paulo to Zurich Tuesday before the race, arriving at race venue Wednesday early afternoon. My plan for the week:
Monday (still in Sao Paulo: RUN 15' / BIKE 60' / RUN 30' (indoor @ 80%)
Tuesday: REST/TRAVEL DAY
Wednesday mid afternoon at race venue (after mounting the bike): easy run to "shake off" get lag. Round the block bike just to check all working properly.
Thursday (3 days out) after breakfast: drive 1 complete loop of the 150k bike course (it's a 50k loop x 3 laps) and afterwards bike 1 hour leap-frogging to get a feel for key climbs (@ 80% max) and key (very technical) descents (memorizing key turns). Afterwards run 1 hour up tand down he climb straight out of T2.
Juan, thanks for checking in. And glad you had such a great trip!
Overall I think the plan looks good…here are my edits for you:
+ Week 19 = Good. Tues / Thurs / Fri are the key sessions, rest can be done “easy”. + Week 20 should be adjusted a bit… + Monday, Tuesday and Wednesday are all good. + Thursday Recon in Car and then on Bike are good plans. I think a 1 hour run there is too much…I say keep it to 30 minutes. + Friday is a 40’ ride, as 20’ easy, then 4 x 5’ as 4’ @ 80%, 1’ @ 60% to recover, easy 2 mile run is perfect! + Saturday is Legs up and good breakfast, race fueling, etc. + Sunday is crush it!!!
Hello Coach P .... long time no see!!! ....... Hope this finds you and your family well.
When you have a chance, I would very much appreciate if you could please take a look at my post-holidays GET FAST adaptations ... which you can check in the link below (same document we have used in the past):
The link will take you directly to my 2017 TRAINING PLAN where I have basically laid out the tweak I propose to a typical training week (JUAN'S ADAPT) versus a prescribed EN week (EN IM). Next to it JUAN's SEASON PLAN (in case you want to see a broader picture).
The reasons for my suggested adaptations (which I pretty much intend to carry all the way to my "A" race this year ... CHALLENGE ROTH:
1) Staying away from the longest bike ride(s) during the weekend is a FAMILY must for me (and I can afford to do so Thursdays .... later in the season, when the volume grows the second long bike moves to friday as I have been doing for a couple years now).
2) Maintining my supervised Core work mondays / fridays and Yoga wednesdays is also key as they seem to have been absolutely key in maintaining me almost injury free for two seasons now.
That said .... appreciate your input to make sure I'm not doing anything stupid and allowing adequate recovery between sessions.
JV, so great to hear from you. We are happy, healthy and together...life is good!!!
I love looking at your plan! I envy your attention to detail. My edits are more macro than micro. I like the layout, but I am worried about accrued fatigue, specifically on the Sat / Sun / Monday combination. I see you spaced the run on Monday to PM, but running back to back like that is typically more Race Prep work than getting you faster.
So my general edits are:
+ Make Monday run optional + Keep Wednesday run to 60 minutes. + Make Friday swim optional (keep the run)
I'd like the week of Feb 20th to be your GF Week 10 or some flavor of testing, etc. Would be nice to capture those numbers and you won't suffer by backing off a bit before your big push to Ironman Race Prep training.
Before I dive into the rest of your year, let me know what you think of those GF edits?
Tks for the edits P. Sound perfect to me. Will adjust accordingly and report back towards the end of GF to "callibrate" the next phase through Roth july 9th. In the mean time, have a wonderful Christmas with your family and may 2017 be very healthy and fast for all.
Comments
Question about RUN DURABILITY: given your "experiment" was full distance driven I wonder (and ask) if the same applies to Half distance given that is what I will be focusing in 2016-2017 (shooting for the half Worlds WTC and ITU).
All the best
Juan
You can't beat some "down time" just being aerobic and adding some run mileage to your system....
Remember the most important thing you can do now for the rest of the season, and for all future athletic endeavors, is to have a nice consistent baseline fitness. The running frequencies you have outlined here in the program do just that. I will keep the volume low because there's no such demands in your body. We have to keep in mind that you had a big year last year; now is the time to consolidate and rebuild. Getting overly aggressive with your goals on mileage now is a great way to undermine your future performance.
RDP webinar was great, tsk.
Just to make sure I got it right: during OS you rather have me do ELLIPTICAL BRICK (frequency) rather than double run on long run days?
P, if I may ask you: have you actually used InsideTracker? if so, have you actually felt any improvement after implementing their recommendations? Tks for any experience you might be able to share. Best, Juan
Hello P,
Haven't "spoken"in a long time. I have a dilemma which I wanted to share with you (and hear your thoughts). As a consequence of my Seizure in early November, it is highly recommended that I avoid open water swimming (at least for now). That being the case, I have consulted both WTC and ITU regarding the feasibility of special (personal) supervisor during the swim (which based on my research and chats with other athletes with similar conditions, it is doable and has been done). Given that neither WTC nor ITU have responded my inquiry, I am working on PLAN B, which is, going after a spot in the Brazilian team for the DUATHLON LONG COURSE World Championship in September (Switzerland). My dilemma: should that be the case and given that above all I do not want to leave the EN family, would you support me during my Duathlon period? I assume that both training and to a certain extent, execution, are not radically different. Looking forward to hear your opinion.
All the best & happy holidays,
Juan
Hi P, hope you had a successful Florida Camp!!!
Question: my plan (at the moment) is to go after a spot in the Brazilian team for the Long Distance DUATHLON world championship in september (10-150-30 k)
That said, short term focus is to qualify on march 30th, (10-60-10 K), which gives me 15 weeks as of tomorrow, monday january 18th.
Prior to that I did 8 weeks of OS ADV (nov-dez) followed by 2 weeks of snow skiing (with just a couple runs and a couple indoor bikes).
My plan FOR THOSE 15 WEEKS: 5 weeks of GF adv + 10 weeks IM adv / swim only once a week as active recovery, focused on form and add one run day RDP.
Any thoughts?
Off the top of my head, I'd put you on GF for 5 weeks, then the HIM plan....but we'll probably want to modify it a bit...
My question: when you say 5 weeks of GF should I go straight into last 5 weeks or first 5 weeks?
Tks again
1 - running before / after your bike rides. Even if it's just 15' at first, and easy...we want to get you into the place where you can do that consistently without concerns, issues, etc. Really want it to be second nature.
2 - no long run longer than an hour. Not really worth it...so for your long run days, you can split them AM / PM.
3 - Your RR day should be a full run through of the race 10/60/10. But the first 10k run is steady not hard, then build the 60 and remaining 10.
4 - we need to plan out your nutrition. I assume you won't really be able to eat during the first / last 10k given the pace (aside from sports drink and maybe a gel) so that's good pre-race and bike fueling for sure.
Are the bikes road bikes / draft legal or is it a TT set up?
Thanks for the guidance Patrick,
Answering your bike question, it is non draft legal TT set up (even disk wheels allowed). Very technical bike course. If you feel like checking it out in best bike split (where the simulation says 3h04 the course link is http://bestbikesplit.zendesk.com/hc/requests/132624 and the course name is Zofingen ITU Powerman Bike Course (2 laps).
On bike/run days (per your suggestion) I have began running before and after the bike, splitting the prescribed run time 30%/70%. So, if say, the run time is 45', I am running 15' before and 30' brick, at HIM race pace (Currently on GF week 6 and training for an April 30th, 10k/60k/10k duathlon, "B" race (to gain experience))
Sounds OK?
How is your FTP / vDOT holding up? And any targets there?
Patrick,
The details of my April 30th race (my first Duathlon / B race) have just been released. Originally announced as a 10k/60k/10k Duathlon (pretty much a HIM) it has been officially defined as a 10/40/5 (pretty much an Oly).
My original plan was 5 weeks of GF (ending tomorrow) followed by 10 weeks of HIM (starting Monday).
Further, 2 weeks after the April 30th race I'm going to EN's ToC so the HIM program would set me up nicely for the tour.
Given the actual distance of the race my plan (subject to your approval and adjustments) is to load the new 10 week GF Advanced ending on race day and then hammer the bike (long steady rides) for a week and a half between the race and California.
Thoughts?
Tks
Will you have a chance to preview the race at all?
That is, you lead .... I follow!!!!
Whichever you choose for me, that's what I'll do!!! Military style!!!!
The target: highest possible position in the podium for EN!!!
Thanks again for your input. Will send you lots of picture from the road!!
A couple of questions:
1) When you say RUN STEADY I take that is RDP (between Z1-Z2) ?
2) The answer to your question about BIKE TIME in Miami (Bike 3 hours?) the answer (and question is): yes I plan to ride 3 hours those days but at least on of the three (probably the last of the 3) I would go for a semi-RR ... Run-Bike-Run. Course is 10-150-30. Best bike split predicted bike time is 4h40. Considering the training terrain (Key Biscayne .. pancake flat with one bridge) ... I would then go for: 5kRUN-120kBIKE-10kRUN (up and down the bridge). How does it sound?
3) In the transition from week 18 to 19 you have 2 rest days (sunday wk18 - monday wk19). Is that it? What if we look at that week differently: As is, I have 3 big days Aug.17-18-19 with a RR, followed by a 210' Bike and run, followed by 180' bike. Probably better if we do Rest/Core friday and Bike 180' sunday (followed by rest/core monday wk19).
Here is the link to the spreadsheet to make it easier: https://docs.google.com/spreadsheets/d/15VicRyYJM8aVSLEG85WCA8p2JBSztiO7JT3mxomEJhc/edit#gid=1979167446
Tks.
J
For the Miami riding, perfect. Remember that you'll need to fuel that session like race day, so plan ahead with stops, food, fluids, etc!!!!
I am okay with you alternating the rest as you have outlined. I just want to make sure that we draw the line between building fitness for race day and resting for race day. I think you have it nailed!!!!
Patrick,
When you have a chance please another look at WEEK 19 of our plan (line 71)
https://docs.google.com/spreadsheets/d/15VicRyYJM8aVSLEG85WCA8p2JBSztiO7JT3mxomEJhc/edit#gid=1979167446
As is, we have 3 big run-bike-run days on wednesday-thursday-friday, the week before the race. No problem on my end if you are happy with that; just checking that is what you want me to do.
Thanks
Hi P, long time without reporting. Managed to execute over 95% of holidays training plan (on the training side) but did not behave as desired on the Gastronomy front (food and wine are just to good in Spain!!!). Currently 5 pounds above target weight and working hard to bring it down to 2 pounds by race day. Feeling good!!!
Ended week 18 today (Sunday Aug.20th) with a 120' race pace treadmill run (watching the Olympics Marathon live on TV)
Plan for week 19 (after a very hard week 18):
Monday: REST / CORE
Tuesday: RUN 15'/ BIKE 120'/ RUN 15'
Wednesday: RUN 45' STRIDES / CORE
Thursday: RUN 15'/ BIKE 120'/ RUN 15' (with race set up bike including disk)
Friday: RUN 60' race pace
Saturday: REST DAY
Sunday: RUN 45' STRIDES
Question about week 20: I will fly from Sao Paulo to Zurich Tuesday before the race, arriving at race venue Wednesday early afternoon. My plan for the week:
Monday (still in Sao Paulo: RUN 15' / BIKE 60' / RUN 30' (indoor @ 80%)
Tuesday: REST/TRAVEL DAY
Wednesday mid afternoon at race venue (after mounting the bike): easy run to "shake off" get lag. Round the block bike just to check all working properly.
Thursday (3 days out) after breakfast: drive 1 complete loop of the 150k bike course (it's a 50k loop x 3 laps) and afterwards bike 1 hour leap-frogging to get a feel for key climbs (@ 80% max) and key (very technical) descents (memorizing key turns). Afterwards run 1 hour up tand down he climb straight out of T2.
Friday (2 days out) 30 minute ride @ 80% - 2 mile easy brick
Saturday: (1 day out) : LEGS UP!!!
Approve?
Overall I think the plan looks good…here are my edits for you:
+ Week 19 = Good. Tues / Thurs / Fri are the key sessions, rest can be done “easy”.
+ Week 20 should be adjusted a bit…
+ Monday, Tuesday and Wednesday are all good.
+ Thursday Recon in Car and then on Bike are good plans. I think a 1 hour run there is too much…I say keep it to 30 minutes.
+ Friday is a 40’ ride, as 20’ easy, then 4 x 5’ as 4’ @ 80%, 1’ @ 60% to recover, easy 2 mile run is perfect!
+ Saturday is Legs up and good breakfast, race fueling, etc.
+ Sunday is crush it!!!
Hello Coach P .... long time no see!!! ....... Hope this finds you and your family well.
When you have a chance, I would very much appreciate if you could please take a look at my post-holidays GET FAST adaptations ... which you can check in the link below (same document we have used in the past):
https://docs.google.com/spreadsheets/d/15VicRyYJM8aVSLEG85WCA8p2JBSztiO7JT3mxomEJhc/edit#gid=980653576
The link will take you directly to my 2017 TRAINING PLAN where I have basically laid out the tweak I propose to a typical training week (JUAN'S ADAPT) versus a prescribed EN week (EN IM). Next to it JUAN's SEASON PLAN (in case you want to see a broader picture).
The reasons for my suggested adaptations (which I pretty much intend to carry all the way to my "A" race this year ... CHALLENGE ROTH:
1) Staying away from the longest bike ride(s) during the weekend is a FAMILY must for me (and I can afford to do so Thursdays .... later in the season, when the volume grows the second long bike moves to friday as I have been doing for a couple years now).
2) Maintining my supervised Core work mondays / fridays and Yoga wednesdays is also key as they seem to have been absolutely key in maintaining me almost injury free for two seasons now.
That said .... appreciate your input to make sure I'm not doing anything stupid and allowing adequate recovery between sessions.
All the best .... happy holidays!!!
I love looking at your plan! I envy your attention to detail. My edits are more macro than micro. I like the layout, but I am worried about accrued fatigue, specifically on the Sat / Sun / Monday combination. I see you spaced the run on Monday to PM, but running back to back like that is typically more Race Prep work than getting you faster.
So my general edits are:
+ Make Monday run optional
+ Keep Wednesday run to 60 minutes.
+ Make Friday swim optional (keep the run)
I'd like the week of Feb 20th to be your GF Week 10 or some flavor of testing, etc. Would be nice to capture those numbers and you won't suffer by backing off a bit before your big push to Ironman Race Prep training.
Before I dive into the rest of your year, let me know what you think of those GF edits?
Also, is your GF plan riding inside or out?
Have a great holiday!!!!!
~ Coach P
Sound perfect to me.
Will adjust accordingly and report back towards the end of GF to "callibrate" the next phase through Roth july 9th.
In the mean time, have a wonderful Christmas with your family and may 2017 be very healthy and fast for all.