2014 IMCDA Prep Planning

atasic

Hello Team,

Looking for some input for general life planning leading into 2014 IMCDA. I am looking for an ideal prep timeline based on EN methodology for athletes that live in cold/ Kansas City climates, including camps, big bike weeks, big tri weeks, primarily at ideal timing of different training phases. I will have coaches do the planning, just want to get your input so that I can plan the life and brief the family on the same.

The great thing about it is that it was a joint family decision, so I get all the time I need to do this right.

Rough idea is:

14 weeks OS plan

20 weeks IM plan

That is 35 weeks, guessing a start at the end of October.

Thanks.

Al Truscott

Here's a prediction of what Coach R will tell you when you ask him to do your 2014 season plan:

• 20 weeks is too long to be in an "IM training headspace"
• You (in particular) don't need to swim during OS, so commit to NOT over achieving during those 14 weeks, just do the adv. plan as written, going all out in each WKO getting good recovery between, devotion to nutrition, weight control, etc.
• Take a week or two after the OS to devote to easier training activities,
• then go into about 5-6 weeks of the Get Faster plan (this is when you'll start swimming), followed by or including
• The EN national rally in Tucson, which should be the second or third week of March - a Big Tri or Bike Week
• Another week of down time after that, to recover from the BBW, then
• 12 weeks of IM Training.

Myself, because I am doing IM AZ in November, I'll be starting the OS first week of December, throwing in a couple of weeks skiing during that time, do the Tucson Rally at the end of the OS, then a week easy, then the twelve weeks of IM prep.

The key concept is: DO NOT tell yourself you are training for IM CDA until you get to three months to go. Before then, what you are doing is building your biking and running to become as fast and as strong as possible, with no thought at all to distance, just higher FTP and VDOT.

Nate Parady

FWIW,
I think I would personally go crazy if I did 20 weeks of the IM plan and probably pretty burned out, not to mention my wife and daughter would be DONE with me. Post OS, I did about 6 weeks of GF plan minus much of the swimming, so really just an extension of the OS, but I extended the longest run and bike each week to about 90min. Huge bump in fintness from the long run. I then Jumped into the 12 week IM plan 2 weeks ago, first week was painful, 2nd week was 50% easier...Your body will adjust to the volume assuming you show up in shape.

atasic

Great advice Al and Nate. I will print your advice Al, it is going on my bulletin board above my desk. I will than likely see you in Tucson.

Nate, if I had to, I could have extended hours of training with no effect on kids, my kids are bigger and have activities. I do participate with them in some, I am their swim coach. Outside of that, my wife would only be affected when I pass out at 8pm. She is a runner herself, so I have all the understanding I need, however, if there is no need to expose anyone to that stress, I certainly choose not to. That is why it has taken me 6 years+ to finally commit. 

I will figure out how to bridge the volume gap between GF and IM plan for sure. I do not like large jumps of anything neither intensity nor volume, so will learn based what you just gave me. When the house empties in AM, about 7, I have until 4pm to complete all but swimming. Than I can swim with the older groups I coach in the evening.. when it becomes necessary to swim......I really can find time around family if I need to. 

Glad I do not have to do all 20 weeks of it. 

Thanks guys. Love your input.

bc4ua

Just my .02, but I rolled right out (well took one week off due to half marathon recovery) of the OS into week 12 of the Adv plan in route for CdA. Coaches aren't joking, it was fine. OS does a great job preparing you.

Scott Alexander

I can't believe "you people"...I'm not even done with my 2013 race (IMMT) and you're already planning 2014!!!

Swanie

I am in the same boat as you Aleksandar. Doing IMCdA, starting with Nov OS, then moving into GF plan with a long run kicker (for Boston in April), then 12 weeks of IM Adv. Good Luck, and see you in the great northwest next June.

MattAaronson

Aleks, time to step up to the full distance, nice!!!

I agree, so many weeks cannot be right. Do 14 weeks OS followed by 12 weeks IM plan. I'm not talking from experience obviously but I do think the mental strain of being in "training mode" for so long is counterproductive and with your general fitness starting point I seriously question how much you benefit from more.

steven cummings

just the convo i was looking for! I'm doing CDA in '14 as well and trying to figure out the same strategy of OS to IM training. I'm focusing on getting faster this year with the advanced half plan so I would like to cut down the IM from 20 to 12 weeks with a bridge of some sorts.

atasic

Thank you guys. Matt as usual, sound advice. Very happy I will not have to grind it for 20 weeks. My attention span is way shorter.