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Inserting Races into plan

gambgamb
in General Training Discussions

I know I could talk to coaches in Micro/Macro thread but just seeing what other EN'ers do

When you guys jump in Sprints or Olympics how have you been adjusting the short course plan?  I'm doing an Olympic this coming weekend (6/9) because I haven't raced this year and am jonesing to.  My plan is set to end of July 14 with my A race and I'm not too concerned about this race just want to go out and have fun but still want to do well, specifically run well.  I just came off the testing week but threw in a bunch more bike miles because I was on vacation.  Do you do the plan up until Friday and then do an easy bike(30 min)/Run (10 min) on Saturday then race on Sunday?  I'm 100% the typical EN saturday ride would shell me trying to race on Sunday.

Comments

  • Ralph MooreRalph Moore
    @Jamie - while I am somewhat new here, I am in a similar situation. I have about 4 sprints across the summer ending in my A race which is an olympic. The course that you suggest seems very reasonable and I think how you feel after doing that will be a good guide to how you should structure your taper (if any) for future events.

    I found the comments in the season planning portion of the short course wiki entry to be kind of helpful in thinking about this issue. http://members.endurancenation.us/Resources/Wiki/tabid/91/Default.aspx?topic=Short+Course+Season+Planning


    Also, Aleksander had some advice for in a previous thread that seems very helpful
    http://members.endurancenation.us/Forums/tabid/57/aft/11642/Default.aspx

    Good Luck!
    Be sure and post how it goes.
  • Joe HallatschekJoe Hallatschek
    @Jamie - I do this quite a bit and here is my plan:

    For a Sunday Race:
    Saturday - nothing
    Friday - normal swim
    Thursday - normal bike. But nothing like 2 X 20'@Z4 plus 10' ON. Something that I normally will recover okay by Saturday
    Wednesday - normal workout as scheduled

    For a Saturday
    Friday - nothing, maybe some swim 100 sprints if the race is a sprint the next day
    Thursday - normal bike. But nothing like 2 X 20'@Z4 plus 10' ON. Something that I normally will recover okay by Saturday
    Wednesday - normal swim, but dial back the run. I do a bike warmup of about 10', then a 30' run at Z3-Z4, and a 5' bike cool down.
    Tuesday - normal

    For after the race - if a Saturday race and it is a sprint, I try and do the run workout as scheduled or if I am too sore, the bike workout from Saturday as best I can. Monday get back to schedule. If it is a Sunday race, I do the Monday swim and get back to schedule.

    This is the basic plan and I modify with massages, epsom salt, and extra sleep to help the recovery. Hope this helps!

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