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Jimmy's first IM macro thread

jimmy augustinejimmy augustine
in Coaching Forum 🧢

Hi RnP. My first IM is imfl in nov. Right now, my season plan calls for GF, a 1 week reset then the last 12 weeks of the IM plan.

My back ground is 2x70.3 last year, 1x70.3 year prior and 7 26.2 oevr the past 5 years including the most recent this feb.

I am worried about the big jump in bike vol from GF to my first week of IM (week 9 on the plan) and wondering if I shouldnt make the change a week or two earlier.

Thoughts?

thx!

Comments

  • Coach RichCoach Rich

    Two ways to do this:

    • Do the GF plan but add a little long run volume (call it a consistent ~1:30-40 long run vs what's in the GF plan) + a little volume to the long bike (maybe 30-60')
    • Start the IM plan a couple weeks earlier.

    Bullet #1 is preferred. Cycling volume is overrated, you'll be totally fine stepping into the IM plan, as is, 12wks out. It may require a bit of a mental/ass comfort switch, but you'll be fine. But what I'm learning (again) with my own training is that training less (fewer hours) REALLY frees up some recovery sources to help you get MUCH faster. 

  • jimmy augustinejimmy augustine
    hmmm. getting faster is a big deal to me. my goal for the summer is to get my ftp up high enough that I can ride 175 in florida (why is that my goal? no good reason at all. It just is.). Which means an FTP of at least 233. So maybe I will keep on the GF plan to see if I can hit 233.
    The run vol isnt as big a jump. Pretty sure GF has some 90 to 100min runs in it at some point. Plus I have more experience with the run anyway. less anxiety there.

    So I will let the next 4 weeks run out and see where I am. If I can hit 233w for an hour I might flip the switch early.
  • jimmy augustinejimmy augustine
    I am setting up a big tri week about 10 weeks out from IMFL. I read the wiki and I think I get the programming. Intensity is IM right? 70 to 75% FTP on bike, lrp, lrp+30 on the run?
    Thx!
  • Coach RichCoach Rich

    Posted By jimmy augustine on 04 Jul 2013 04:33 PM


    I am setting up a big tri week about 10 weeks out from IMFL. I read the wiki and I think I get the programming. Intensity is IM right? 70 to 75% FTP on bike, lrp, lrp+30 on the run?

    Thx!

    Yes. Another way to look at it is the intensity that lets you get in all of the planned training vs being a Hero on Day 1 and a Zero on Day 5. 

  • jimmy augustinejimmy augustine
    just signed up for an oly july 28. have been on gf plan to end july 28 followed by a week to reset head then imfl.
    was thinking that i would drop in to the last 2 weeks of sc plan to lead up to oly.
    might as well give this race 100% given that i have recovery time built in before imfl train up starts.
    yes?
  • Coach RichCoach Rich

    All you'll gain by loading up the SC plan vs the GF plan is that we've done the thinking for you with regards to what workouts to do when, in relation to your Oly. That is, race rehearsals, race week stuff, etc. But I think the volume and intensity will be a pretty big drop from what you're used to seeing in the GF plan.

    I recommend you stay in the GF plan thru wk7 then load up the SC plan = that's your race week.

  • jimmy augustinejimmy augustine
    ok - big picture question for IM swim workouts. Do we swim for time like we bike and run or do you suggests getting all the meters in regardless of how long it takes?
  • Coach RichCoach Rich

    Swim as much of the workout, by distance, as time allows you to. In EN Math World, all swims are 1hr because there is just no way for me predict how long it will take two people to do the same workout. 

  • jimmy augustinejimmy augustine
    yeah. I tend to get 2400m or so in during an hours swim. thinking about adding a 4th swim.
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