Patrick, I'm working on my plan through my next "A" race, 70.3 Cartagena on December 3rd. Originally planned as a "B", just to race in my country of birth so that my 82yoa mom could see me in IRONaction (she never has), it has been promoted to an "A" race and a 70.3 PR attempt (who knows, depending on who's there - the uncontrollable - grab a slot for the 2018 70.3 Worlds). To PR would be below 04:45:00 ( 42 seconds faster than my best in 2013 or 4+ years ago). Currently on holidays with yet another week before going back to training, I will then have 20 weeks until race day (with two trips in between). Please take a look at our spreadsheet (link below), TAB JUAN SEASON PLAN and tell me what you think of the road map. You will see a GF period until trip 1 (during which I will run only) then go into HIM with a bike trip in the middle which I will turn into BIG BIKE WEEK (bike and run no swimming possible). My doubt still is if, where and how to insert a RUN FOCUS as my target would be to maintain current swim and bike speed .... but get faster on the run. Thoughts?
@Juan Vergara - thank you as always for being so organized! As I look at you're plan I don't think you need to do another get fast block. In fact, I would prefer that we do a run focus especially considering what we need to do on race day. Your swim and bike fitness are exceptional, but the run is what will set you up for personal best. I don't know if your previous time was set on this course or not, so that could also be a factor. But regardless, the run is where it is at.
In looking at your Instagram videos from the racing training, it's clear to me that you have some hip mobility issues. Specifically you run with "eggbeater" feet (feet come around the outside than going straight under your hips).
It seems like running with your knees up has a limitation. If there's an opportunity for you to get some video analysis of your running stride as well as some actions that would be great.
I don't know if you have a physical restriction of your mobility or if it's a strength issue, but dialing in better run form could be a big part of this run focus.
Step One: Run Technique Review -- if you don't already have this from say, Mallorca, and maybe just post some videos here for me to review.
Step Two: outline a program built off of the run focused plan to get you faster.
Step Three: follow that program through Sept 3 when you will transition to traditional IM training.
In regard your questions: - No my PR was not on this course but I would say it's quite comparable (in any event the Challenge is set and it will surely come down to the Run execution ... só RUN FOCUS it is!!!). - A couple years ago I did a video analysis with your "favorite" person in the planet (PAP) and they gave me a whole bunch of mobility excercises which I did back then and later stepped up my functional training big time until today (including yoga last 5 months). If ok with you I'll as Karla to record me on the treadmill as soon as we get back home and ask you to take a first look (just wonder if that will give us more LONGER TERM work with limited or no effect for the Dec. 3rd race. Don't know, just thinking out loud and asking!! - RUN FOCUS BLOCK: will get on it as of Monday!!!
@Juan Vergara - I would love to see the video regardless, maybe there's a few short-term changes we can make. I know you were great at the yoga and functional strength training so I don't think it's a matter of adding more of that, I'm talking about more about making sure the bio mechanics are good…
Either through drills or a dynamic warm-up or perhaps some strength training in the OS.
When you post a video, please let me know if you have any historical issues with your hips related to mobility, something that your physical therapist might tell me.
Thank you for sending along the assessment. Superduper helpful, and very similar to what I have done here with my local physical therapist. I'm not seeing anything is functionally wrong with you, I'm just saying that you don't appear to be using the full range of motion in your hips. Not on the front end with a nice high knee, and not on the backend with a full extension off of your big toe. Your gait becomes very compact and your run Ironman® with a high cadence witches technically okay but strikes me as being weak.
What I look at your assessment I see to areas that jump out at me: the Thomas test, and the ITB test… Both of which are conducted by having you lay down on a table.
For the Thomas test, my guess is your glutes are very tight and restricted. This will prevent you from getting good need extension and will inhibit your ability to use your big toe when running. The ITB test shows a level of tension that will affect your gate, as you're like simply can't track in the straight matter of motion due to the tightness. I would recommend two distinct things:
First, I would get with a physical therapist or massage specialist who can really mobilize your hips and your glutes. Something like once a week should really help in addition to your stretching.
Second, I would do some strength work that really targets the glutes. Not so much for the actual strength building but more for fluency.
Single Straight Leg Deadlift - ending forward and keeping your back leg straight to form a T and coming back up again to a standing position while emphasizing the ball of your foot under the big toe is a great one.
Step Up on Small Box - Another easy one is stepping up onto a short locks or step making sure that you contact the ball and keep tension on all the way to drive any other leg up. You can put light weights in your hands to make it a bit more challenging. Step should be about 8 inches high (nothing more than 12 inches).
Barefoot Farmers Carry (35lbs each hand) - stand tall with excellent posture holding tightly onto the weights in your hand. Keep your shoulders up and shoulder blades back. Walking in your core, walk around your gym for as long as you can consciously rolling off the big toe.
Quick question: no running since last Friday Aug. 24 due to leg injury. I was able to squeeze in two DWR sessions this past weekend and will do another two next weekend. Looks like I will be able to go back to real running 9/11 (that's 12 weeks out from 70.3 Cartagena). In the mean time I've added one extra 60' trainer ABP bike session per week. The question: which is your personal protocol for run week 1 after injury? And by the way .... very happy that you will be eating some real poke in a few weeks!!!!
Tks P, Just double checking I got it right. Week 1 for example: when you say: "4 x 30' total, as 4' walk / 2' run (repeating)" I read it as I can/should do those 30' four (4) times in week. And when you say "do some elliptical time as a compliment to the 30' runs" I can add those 30' to each and every session I do during the week. Correct? Further, if my patience agrees .... I can maintain 1 x 60' hard DWR session in the week. Agree? Tks
Yes to 4 x 30' separate runs in the week. If you can handle it, you can add elliptical time before or after those sessions… Or as a separate work out. So you can increase the 120 minutes of "run" time but adding some elliptical in.
Yes to the Deepwater running if it wont make you crazy!
Coach Patrick The good news: I'm back on my running feet!!! My therapist felt confident this week to make me run 30' before each session for test/observation and it went very well!! Mon. 30' Z1 then therapy Tue. 30' RDP then therapy Wed. 30'Z1-Z3 then therapy Today (Thu) Just therapy and begin strengthening .... No more therapy for now. Going forward my RUN plan is: 1) No speed work / No hills for the remainder of the season 2) Do the weekly mileage negative splitting Z1-Z3, gradually increasing time until I reach the weekly ideal. 3) Maintain the specific strengthening (inured muscle but in both legs) until end of season 4) Heat train like never before. It will be a very very hot race and if prepared for hell it will certainly be a competitive advantage in my AG.
My fitness levels (CLT), as compared to my last 70.3, (St. George 2015) where I had a good race, with a good run, are as follows (both 11 weeks out):
TOTAL : St.G 97/ Today 100 (+3) SWIM : St.G 23 / Today 30 (+7) BIKE : St.G 43 / Today 46 (+3) RUN : St.G 31 / Today 24 (-7) ..... THIS IS THE PROBLEM!!!!
The challenges: Swim: sustain despite travel with no pool Oct. 5-18 Bike: stay on course Run: Here is where I want to pick your brain!!!! How to get where I would like to .... while training smart to minimize injury risk as described above???
If it makes your life easier, here is the link tour our weekly training googles docs spreadsheet (where you can easely edit as we have done in the past):
@Juan Vergara I am so excited to hear that you're back to running again! Congratulations to you on being so patient and allowing your body to heal!
I made some edits to the spreadsheet by including run duration totals in the right-hand column at the end of were you've drawn out your week. The ideas that we're going to build this up slowly overtime so that we can keep you healthy as we worked to get you fit. This is a fine line, and I deferr to you to make the right decision to stay healthy as needed.
Please note I did highlighted in red one section where I flipped your Saturday and Sunday to accommodate more running in the next week. Early on, I want to avoid having you running back to back days if at all possible.
Let me know what you think and no worries about asking the questions. One of these days I'll stop going to Kona and coaching will be a lot easier!!!!
P, Question about SPLIT RUNS: other than making it "easier" and more convenient for those who have time constraints, is there fitness value in splitting the runs? The reason I ask is because: (a) I don't have the time constraint, quite the contrary, doing it all in the morning makes my life somewhat easier (b) for me, the afternoon run is always tougher, not physically, but mentally (to get started gain !!!). (c) less time to recover between afternoon run and next morning session. Thoughts?
@Juan Vergara - I like to split runs because I feel like I can do better running for the total time.
Somewhere after an hour and 20 minutes I am confident that my run form and performance tries to significantly deteriorated. So part of the move to the split run is to reduce that time.
If you don’t feel that cost, and if you don’t see the benefit with your schedule, then let’s not do it.
Generally speaking Fridays are like days anyway, but if there’s an impact for you there then let’s go back to normal. Will be curious to see what the runs look like if you compare them!
Here is an update of my race prep for Cartagena 70.3 on december 3rd.
In a nutshell: Currently on HIM week 17, my fitness numbers are exactly where I targeted for this week (CLT 188), however, where I expected to be ahead (the bike) I'm lagging a by 2 CLT points, compensating with run and swim. Today I had to pull the plug on my 210' bike after 150' because the legs were simply not delivering and it made no sense to extend a poor session (have you ever felt like that on week 17??????). Next tuesday (week 18) I'll do my last race rehearsal and intend to dial back a bit on the bike to see how the run feels and decide if better to race "conservatively", giving up some 5 minutes in search of a negative split.
That said, I wanted to ask you for your view of THE PERFECT weeks 19 and 20. As of today my plan is to execute week 19 exactly as prescribed in EN's HIM Wk 19 and adjust week 20 as follows based on my logistics: - Monday: travel day - Tuesday: Bike recon by car (full course out) / pedal back aprox 1h30 intervals / followed by 5k brick - Wednesday : OWS 1500 close to race pace / run course recon by bike - run 10k race pace at race hour. - Thursday : OWS 30' race pace / Bike 1h on bike course nothing "fancy"/ Run 8k on run course Z1 - Friday : OWS 30' easy / Quick bike spin check up - Saturday : LEGS UP!!
@Juan Vergara - thank you so much for reaching out. While I haven’t felt that way in week 17, particularly during a half Iron Man build, I also am not racing in December. You have had quite a long season, so it’s possible there is just residual fatigue in your system.
I think if you rest appropriately now, you should be able to hit your race rehearsal with no problems. If that’s the case then the regular week and 19 and 20 will be fine.
If, even after resting, you don’t feel well… then we have to make adjustments for those last two weeks.
This would mean a day off after your race rehearsal, in the transition to slightly different week. I would have you run daily for 20 to 30 minutes. This is mostly done at steady pace with a few pick ups at the end.
You are free to swim as much as you want, as those are free miles.
I would keep the bike short during the week, something in the line of 2 x 45 minutes sessions with 6’ to 8’ FTP intervals...think 3 x 6 (or 8). And keep the study right on the weekend approximately two hours very easy. The combination of these two workouts will have your race ready!
Hi Coach, Week 18 in the books. RR thursday was good. Still struggling a bit with the run but rested legs and flat course should make that better!!! Today (sunday's) last long run (22k) was pretty solid. Going into "standard EN week 19". Regarding race week, when you say above: "I would keep the bike short during the week, something in the line of 2 x 45 minutes sessions with 6’ to 8’ FTP intervals...think 3 x 6 (or 8). And keep the study right on the weekend approximately two hours very easy. The combination of these two workouts will have your race ready! " it's basically claear but .... kindly clarify what you mean when you say "keep the study right on the weekend approximately two hours very easy." (lost me on that one). Tks !!!
Sorry! I meant to say, keep the steady rides at an easy level of intensity. Nothing hard. Turn in the paddles and breaking a sweat! I hope the taper works in your favor.
End of week 19 today (sunday Nov. 26) .... flying out to Cartagena 70.3 tomorrow (racing Dec. 3rd). Not sure how the season planning process is being managed now but whenever you have a chance please take a look at our spreadsheet (link below - first tab SEASON PLAN) to my 23 WEEKS road map between between Cartagena 70.3 and my next "A" race 70.3 Chattanooga May. 20th. Tks
Race done!!! Ready to begin following new instructions!!! I have made some extra comments in our planning worksheet to facilitate your understanding of my travel schedule. I submitted the races to the data base but have not been able to update it with the new race in the plan: 70.3 WC South Africa. (link below - first tab JUAN SEASON PLAN) to my 23 WEEKS road map between between Cartagena 70.3 and my next "A" race 70.3 Chattanooga May. 20th https://docs.google.com/spreadsheets/d/15VicRyYJM8aVSLEG85WCA8p2JBSztiO7JT3mxomEJhc/edit#gid=0 Thanks
Patrick: One last minute change given I have just received the invitation to race the CHALLENGE WORLDS (THE CHAMPIONSHIP), I'm dropping Chattanooga 70.3 and going for THE CHAMPIONSHIP 2 weeks after the Chattanooga date. The spreadsheet is self explanatory (I hope)
Thanks for the update, I will put this into my additional work list and get to it this week.
For now you should be in the middle of the two week recovery plan post half Iron Man. This is the time where you stay loose and swim a lot to regain your fitness.
The most important part of your training Will be restarting towards Chattanooga but taking your time. Despite how fit you are and how you closed out the season, your body still needs the variety that a downcycle brings.
@Juan Vergara - just saw this...first day of the ski trip!!!??? You sound like YOUR COACH! For your sake I hope our similarities end here!
You are right, we have about six weeks to transition...so part of the work is to keep you sane, the other to have you be fit.
1/8/2018 - Stay active while on the road. This first week is the most important week for healing, so active walking / hiking / easy snowshoeing is okay...I would stay away from gym stuff until you are home.
1/15/2018 - I would begin doing some lower body core work / functional work as you are able, in addition to your walking. Exercises could include:
Lunges (Forward, Sideways, Backwards)
Step Ups
Wall Sits
Single Leg Deadlift (no weights in hands)
Calf Raises
1/22/2018 thru 2/11/2018 - You are now home and can meet with your trainer to come up with a better, progressive program. If you have TIME, I'd recommend you check out ZWIFT as I think you would enjoy it. Its a different experience than TrainerRoad but if it resonates with you the time goes by much, much faster than a regular Trainer Road Workout.
Intensity is up to you, I'd say the first week you keep it all pretty aerobic as you get used to the ride. Wen you are able, you can do 1 x ABP ride (60') and 1 x VO2 Ride (think repeats of 30" on, 30" off) during the week. The rest is steady.
Basic Week Set Up:
Mon - Bike
Tues - Walk / Weights
Wed - Bike
Thu - Walk / Weights
Fri - Bike
Sat - Bike Long, with lower cadence work.
Sun - Day Off, Family Time
2/12/2018 - Carnival Week. By now you should be up to doing some light run or run / walk. So this week could be your ramping up of that. I am not sold on the lap pool for swimming...but maybe some water walking / jogging? Your arms will be weightless under water so you might have some luck with mobility there vs on land.
Let me know what you think and how you are feeling now a few days later!
Glad you liked the singularity document .... exciting and SCARY!!
In the mean time ... until they come up with a "singularity shoulder treatment" I'm working hard with my PT to get me back into the pool ASAP. Best guess as of today is another 3 weeks to "test the waters".
Bike / Run normal. Functional strength everything below the shoulder only.
Basic program since last week is (until friday next week):
Mon - Functional / Run 11k negative Z1-Z2+
Tue - Long bike (the sunday bike with the saturday brick)
Wed - Yoga / Run 11k negative Z1-Z2+
Thu - Long bike (the saturday bike without the brick)
Fri - Functional / Run 11k negative Z1-Z2+
Sat - FTP bike / short brick
Sun - 90'run RDP
The week of 2/12 I'll be in Dubai therefore I will do my best to hit the gym at least 4 times for two runs and 2 spinning bikes.
And then ... back home and the real stuff begins, 15 weeks out from my "A" race (THE CHAMPIONSHIP, SLOVAKIA, June 3rd).
Unless you tell me otherwise I will go straight into HIM week 6 and do 15 weeks of HIM (with a Mallorca boost right in the middle).
Should you want to refresh your memory here is the link to our spreadsheet.
PS: while I have you on the line ... a ZWIFT question: where do I find the scheduled EN group training sessions?? (I'm still finding my way around ZWIFT .... obviously loving it)
Comments
high-jacking your thread to let you know that I added you to the Facebook Group back when I created it months ago.
This is the group and I see your smiling face already in it! https://www.facebook.com/groups/364255863976555/
I'm working on my plan through my next "A" race, 70.3 Cartagena on December 3rd.
Originally planned as a "B", just to race in my country of birth so that my 82yoa mom could see me in IRONaction (she never has), it has been promoted to an "A" race and a 70.3 PR attempt (who knows, depending on who's there - the uncontrollable - grab a slot for the 2018 70.3 Worlds).
To PR would be below 04:45:00 ( 42 seconds faster than my best in 2013 or 4+ years ago).
Currently on holidays with yet another week before going back to training, I will then have 20 weeks until race day (with two trips in between).
Please take a look at our spreadsheet (link below), TAB JUAN SEASON PLAN
and tell me what you think of the road map.
You will see a GF period until trip 1 (during which I will run only)
then go into HIM with a bike trip in the middle which I will turn into BIG BIKE WEEK (bike and run no swimming possible).
My doubt still is if, where and how to insert a RUN FOCUS as my target would be to maintain current swim and bike speed .... but get faster on the run.
Thoughts?
https://docs.google.com/spreadsheets/d/15VicRyYJM8aVSLEG85WCA8p2JBSztiO7JT3mxomEJhc/edit#gid=501354542
It seems like running with your knees up has a limitation. If there's an opportunity for you to get some video analysis of your running stride as well as some actions that would be great.
Step One: Run Technique Review -- if you don't already have this from say, Mallorca, and maybe just post some videos here for me to review.
Step Two: outline a program built off of the run focused plan to get you faster.
Step Three: follow that program through Sept 3 when you will transition to traditional IM training.
In regard your questions:
- No my PR was not on this course but I would say it's quite comparable (in any event the Challenge is set and it will surely come down to the Run execution ... só RUN FOCUS it is!!!).
- A couple years ago I did a video analysis with your "favorite" person in the planet (PAP) and they gave me a whole bunch of mobility excercises which I did back then and later stepped up my functional training big time until today (including yoga last 5 months). If ok with you I'll as Karla to record me on the treadmill as soon as we get back home and ask you to take a first look (just wonder if that will give us more LONGER TERM work with limited or no effect for the Dec. 3rd race. Don't know, just thinking out loud and asking!!
- RUN FOCUS BLOCK: will get on it as of Monday!!!
tks again
Either through drills or a dynamic warm-up or perhaps some strength training in the OS.
When you post a video, please let me know if you have any historical issues with your hips related to mobility, something that your physical therapist might tell me.
In the mean time I've added one extra 60' trainer ABP bike session per week.
The question: which is your personal protocol for run week 1 after injury?
And by the way .... very happy that you will be eating some real poke in a few weeks!!!!
Think 4 x 30' total, as 4' walk / 2' run (repeating).
Next week is 4 x 30' again but 3' / 3'.
Week 3 is 5 x 30' as 2' walk 4' run.
Wek 4 is 1' walk / 4' run.
Then you are off.
Note if you want you can do some elliptical time as a compliment to the 30' runs...is that feasible?
Just double checking I got it right.
Week 1 for example: when you say: "4 x 30' total, as 4' walk / 2' run (repeating)" I read it as I can/should do those 30' four (4) times in week. And when you say "do some elliptical time as a compliment to the 30' runs" I can add those 30' to each and every session I do during the week.
Correct?
Further, if my patience agrees .... I can maintain 1 x 60' hard DWR session in the week. Agree?
Tks
The good news: I'm back on my running feet!!!
My therapist felt confident this week to make me run 30' before each session for test/observation and it went very well!!
Mon. 30' Z1 then therapy
Tue. 30' RDP then therapy
Wed. 30'Z1-Z3 then therapy
Today (Thu) Just therapy and begin strengthening ....
No more therapy for now.
Going forward my RUN plan is:
1) No speed work / No hills for the remainder of the season
2) Do the weekly mileage negative splitting Z1-Z3, gradually increasing time until I reach the weekly ideal.
3) Maintain the specific strengthening (inured muscle but in both legs) until end of season
4) Heat train like never before. It will be a very very hot race and if prepared for hell it will certainly be a competitive advantage in my AG.
My fitness levels (CLT), as compared to my last 70.3, (St. George 2015) where I had a good race, with a good run, are as follows (both 11 weeks out):
TOTAL : St.G 97/ Today 100 (+3)
SWIM : St.G 23 / Today 30 (+7)
BIKE : St.G 43 / Today 46 (+3)
RUN : St.G 31 / Today 24 (-7) ..... THIS IS THE PROBLEM!!!!
The challenges:
Swim: sustain despite travel with no pool Oct. 5-18
Bike: stay on course
Run: Here is where I want to pick your brain!!!! How to get where I would like to .... while training smart to minimize injury risk as described above???
If it makes your life easier, here is the link tour our weekly training googles docs spreadsheet (where you can easely edit as we have done in the past):
https://docs.google.com/spreadsheets/d/15VicRyYJM8aVSLEG85WCA8p2JBSztiO7JT3mxomEJhc/edit#gid=501354542
And I promise .... this will be my last big micro until you return from KONA!!!! You need to FOCUS!!! and then REST
Tks
I made some edits to the spreadsheet by including run duration totals in the right-hand column at the end of were you've drawn out your week. The ideas that we're going to build this up slowly overtime so that we can keep you healthy as we worked to get you fit. This is a fine line, and I deferr to you to make the right decision to stay healthy as needed.
Please note I did highlighted in red one section where I flipped your Saturday and Sunday to accommodate more running in the next week. Early on, I want to avoid having you running back to back days if at all possible.
Let me know what you think and no worries about asking the questions. One of these days I'll stop going to Kona and coaching will be a lot easier!!!!
Question about SPLIT RUNS: other than making it "easier" and more convenient for those who have time constraints, is there fitness value in splitting the runs?
The reason I ask is because:
(a) I don't have the time constraint, quite the contrary, doing it all in the morning makes my life somewhat easier
(b) for me, the afternoon run is always tougher, not physically, but mentally (to get started gain !!!).
(c) less time to recover between afternoon run and next morning session.
Thoughts?
Somewhere after an hour and 20 minutes I am confident that my run form and performance tries to significantly deteriorated. So part of the move to the split run is to reduce that time.
Generally speaking Fridays are like days anyway, but if there’s an impact for you there then let’s go back to normal. Will be curious to see what the runs look like if you compare them!
Here is an update of my race prep for Cartagena 70.3 on december 3rd.
In a nutshell:
Currently on HIM week 17, my fitness numbers are exactly where I targeted for this week (CLT 188), however, where I expected to be ahead (the bike) I'm lagging a by 2 CLT points, compensating with run and swim.
Today I had to pull the plug on my 210' bike after 150' because the legs were simply not delivering and it made no sense to extend a poor session (have you ever felt like that on week 17??????).
Next tuesday (week 18) I'll do my last race rehearsal and intend to dial back a bit on the bike to see how the run feels and decide if better to race "conservatively", giving up some 5 minutes in search of a negative split.
That said, I wanted to ask you for your view of THE PERFECT weeks 19 and 20.
As of today my plan is to execute week 19 exactly as prescribed in EN's HIM Wk 19 and adjust week 20 as follows based on my logistics:
- Monday: travel day
- Tuesday: Bike recon by car (full course out) / pedal back aprox 1h30 intervals / followed by 5k brick
- Wednesday : OWS 1500 close to race pace / run course recon by bike - run 10k race pace at race hour.
- Thursday : OWS 30' race pace / Bike 1h on bike course nothing "fancy"/ Run 8k on run course Z1
- Friday : OWS 30' easy / Quick bike spin check up
- Saturday : LEGS UP!!
Advice welcome!!!
Best,
Juan
This would mean a day off after your race rehearsal, in the transition to slightly different week. I would have you run daily for 20 to 30 minutes. This is mostly done at steady pace with a few pick ups at the end.
I would keep the bike short during the week, something in the line of 2 x 45 minutes sessions with 6’ to 8’ FTP intervals...think 3 x 6 (or 8). And keep the study right on the weekend approximately two hours very easy. The combination of these two workouts will have your race ready!
Week 18 in the books. RR thursday was good. Still struggling a bit with the run but rested legs and flat course should make that better!!! Today (sunday's) last long run (22k) was pretty solid.
Going into "standard EN week 19".
Regarding race week, when you say above:
"I would keep the bike short during the week, something in the line of 2 x 45 minutes sessions with 6’ to 8’ FTP intervals...think 3 x 6 (or 8). And keep the study right on the weekend approximately two hours very easy. The combination of these two workouts will have your race ready! "
it's basically claear but .... kindly clarify what you mean when you say "keep the study right on the weekend approximately two hours very easy." (lost me on that one).
Tks !!!
Not sure how the season planning process is being managed now but whenever you have a chance please take a look at our spreadsheet (link below - first tab SEASON PLAN) to my 23 WEEKS road map between between Cartagena 70.3 and my next "A" race 70.3 Chattanooga May. 20th.
Tks
https://docs.google.com/spreadsheets/d/15VicRyYJM8aVSLEG85WCA8p2JBSztiO7JT3mxomEJhc/edit#gid=0
I have made some extra comments in our planning worksheet to facilitate your understanding of my travel schedule. I submitted the races to the data base but have not been able to update it with the new race in the plan: 70.3 WC South Africa.
(link below - first tab JUAN SEASON PLAN) to my 23 WEEKS road map between between Cartagena 70.3 and my next "A" race 70.3 Chattanooga May. 20th
https://docs.google.com/spreadsheets/d/15VicRyYJM8aVSLEG85WCA8p2JBSztiO7JT3mxomEJhc/edit#gid=0
Thanks
For now you should be in the middle of the two week recovery plan post half Iron Man. This is the time where you stay loose and swim a lot to regain your fitness.
The most important part of your training Will be restarting towards Chattanooga but taking your time. Despite how fit you are and how you closed out the season, your body still needs the variety that a downcycle brings.
More
soon!!
FYI you have not yet reviewed my SEASON PLAN.
Kindly take a look at it in
https://docs.google.com/spreadsheets/d/15VicRyYJM8aVSLEG85WCA8p2JBSztiO7JT3mxomEJhc/edit#gid=0
TAB: JUAN SEASON PLAN
Thank you
KINDLY REVIEW MY "NEW" SEASON in the link below
https://docs.google.com/spreadsheets/d/15VicRyYJM8aVSLEG85WCA8p2JBSztiO7JT3mxomEJhc/edit#gid=0
TAB: JUIAN SEASON PLAN (line 225 onward)
You are right, we have about six weeks to transition...so part of the work is to keep you sane, the other to have you be fit.
1/8/2018 - Stay active while on the road. This first week is the most important week for healing, so active walking / hiking / easy snowshoeing is okay...I would stay away from gym stuff until you are home.
1/15/2018 - I would begin doing some lower body core work / functional work as you are able, in addition to your walking. Exercises could include:
- Lunges (Forward, Sideways, Backwards)
- Step Ups
- Wall Sits
- Single Leg Deadlift (no weights in hands)
- Calf Raises
1/22/2018 thru 2/11/2018 - You are now home and can meet with your trainer to come up with a better, progressive program. If you have TIME, I'd recommend you check out ZWIFT as I think you would enjoy it. Its a different experience than TrainerRoad but if it resonates with you the time goes by much, much faster than a regular Trainer Road Workout.Intensity is up to you, I'd say the first week you keep it all pretty aerobic as you get used to the ride. Wen you are able, you can do 1 x ABP ride (60') and 1 x VO2 Ride (think repeats of 30" on, 30" off) during the week. The rest is steady.
Basic Week Set Up:
2/12/2018 - Carnival Week. By now you should be up to doing some light run or run / walk. So this week could be your ramping up of that. I am not sold on the lap pool for swimming...but maybe some water walking / jogging? Your arms will be weightless under water so you might have some luck with mobility there vs on land.
Let me know what you think and how you are feeling now a few days later!
~ Coach P
Glad you liked the singularity document .... exciting and SCARY!!
In the mean time ... until they come up with a "singularity shoulder treatment" I'm working hard with my PT to get me back into the pool ASAP. Best guess as of today is another 3 weeks to "test the waters".
Bike / Run normal. Functional strength everything below the shoulder only.
Basic program since last week is (until friday next week):
The week of 2/12 I'll be in Dubai therefore I will do my best to hit the gym at least 4 times for two runs and 2 spinning bikes.
And then ... back home and the real stuff begins, 15 weeks out from my "A" race (THE CHAMPIONSHIP, SLOVAKIA, June 3rd).
Unless you tell me otherwise I will go straight into HIM week 6 and do 15 weeks of HIM (with a Mallorca boost right in the middle).
Should you want to refresh your memory here is the link to our spreadsheet.
https://docs.google.com/spreadsheets/d/15VicRyYJM8aVSLEG85WCA8p2JBSztiO7JT3mxomEJhc/edit#gid=0
best,
Juan
PS: while I have you on the line ... a ZWIFT question: where do I find the scheduled EN group training sessions?? (I'm still finding my way around ZWIFT .... obviously loving it)