Home› Coaching Forum 🧢

Peter's Macro Thread

Peter NoyesPeter Noyes
in Coaching Forum 🧢

Hello,

I just joined EN and up until this point I have been training completely on my own without following a plan. This is a what a recent training week for me looks like:

M: 5-6 mile easy run, swim 1000m at lunch

T: Ride my bike to work 34 miles with 3000 feet of climbing (Big-T). I also will ride home 16 miles relatively flat.

W: swim 1000m at lunch, brick at night (~20 miles on bike, 3 mile run) 

Thursday: Day off

Friday: Long run, 10 miles. Swim 1000m at lunch.

Saturday: Long ride with triathlon club (50 - 70 miles)

Sunday: Day off

Here are some recent race times:

10k with ideal conditions on 6/16 in 42:33

Half Marathon with non-ideal conditions on 6/30 in 1:47:11

Olympic triathlon on 6/8, Swim=33:29, Bike=1:20:43, Run=54:43 (2:52:53), in this race I blew up on the run image

Basically, I want to know how what I have been doing fits in with the EN plans, and how to potentially adjust the plans to fit better with my training availability. For instance, it is really important for me to have Sunday's free as a compromise with my wife.

 

Comments

  • Coach RichCoach Rich

    Peter, welcome aboard and good talking to you at the Brick on Wednesday.

    Check out the season plan I made for you and load up the HIM plan into your account and tell us what you think of that. 

  • Peter NoyesPeter Noyes
    I think I can make the plan work, I will just have to negotiate with my wife about a Sunday bike ride. If I can't get her to let me ride on Sunday is there any adjustment I could make to free up Sunday?

    Also, this is my testing week, but I don't see information on how to do the tests. Last week at the brick I treated it as a time trial and I entered that data for now. Is that good enough or should I do better tests this week? My run data is probably a bit off because I did the cycling immediately before it.
  • Coach RichCoach Rich

    Posted By Peter Noyes on 22 Jul 2013 10:31 AM


    I think I can make the plan work, I will just have to negotiate with my wife about a Sunday bike ride. If I can't get her to let me ride on Sunday is there any adjustment I could make to free up Sunday?  That's not a fight worth having right now, you have time. Recommend you move the Thurs long run to Sun and repeat the bike interval session for that week on Thurs vs doing the long run on Thurs. That said, you may need to dial that 2nd interval session down a tick. Keep the volume of that long run capped at a level that is repeatable, wife / family-wise, week after week and get up crazy early to make it happen. IOW, your Sunday run should be completely invisible. ^This^ schedule is doable all through your HIM training. It's when you get into the cycling volume of IM training that we need to start separating the long bikes and long runs by not doing the long run on the weekend. So better to not have that fight now and save it for ~April when you're training for CDA #marriagecounselor 



    Also, this is my testing week, but I don't see information on how to do the tests. Last week at the brick I treated it as a time trial and I entered that data for now. Is that good enough or should I do better tests this week? My run data is probably a bit off because I did the cycling immediately before it. The tests are as workouts schedule for this week so not sure what details you need? That said, we recently put up videos on the testing pages in the wiki. Go to Wiki > Run or Bike section, then stare at the page long enough...you'll find a link to the pages on testing. 

  • Peter NoyesPeter Noyes

    Maybe I prematurely loaded the HIM plan. I don't see tests as part of the workouts for the week.

  • Peter NoyesPeter Noyes
    I got it all figured out now. I loaded in the test week. Will do the bike TT tomorrow morning.
  • Peter NoyesPeter Noyes
    I have to be in Sweden during part of week 14 and part of week 15 of my HIM training. Week 14 looks important because there is a race rehearsal. I will only be able to run and maybe swim in Sweden. Should I maybe do the plan for week 14 during week 13? I fly out on a Monday and fly back the following tuesday so I am only missing one weekend. Any thoughts?

  • Coach RichCoach Rich

    Posted By Peter Noyes on 07 Aug 2013 01:07 PM


    I have to be in Sweden during part of week 14 and part of week 15 of my HIM training. Week 14 looks important because there is a race rehearsal. I will only be able to run and maybe swim in Sweden. Should I maybe do the plan for week 14 during week 13? I fly out on a Monday and fly back the following tuesday so I am only missing one weekend. Any thoughts?



    The timing of the first RR isn't that important so fine to roll that forward or backwards as you need to. But don't mess with the timing of the final RR, that one is very important. 

  • Peter NoyesPeter Noyes
    I seem to be right on the border between a beginner/intermediate swimmer. My 1000 yard time trial was 20:06, and in the wiki it says that the beginner plan is recommended for people slower than 22'. I have been trying to follow the intermediate plan but it feels like too much volume for me, my shoulders are getting a little sore, and if anything I feel like I am getting slower. This morning I didn't follow the plan but instead did drills and focused on technique by playing swim golf and I actually went slightly faster (1:57/yard) than normal. Which plan do you think I should follow? Also, do you think I should modify one of the days to try to get a lot more drills/technique work?
  • Coach RichCoach Rich

    Posted By Peter Noyes on 12 Aug 2013 10:09 AM


    I seem to be right on the border between a beginner/intermediate swimmer. My 1000 yard time trial was 20:06, and in the wiki it says that the beginner plan is recommended for people slower than 22'. I have been trying to follow the intermediate plan but it feels like too much volume for me, my shoulders are getting a little sore, and if anything I feel like I am getting slower. This morning I didn't follow the plan but instead did drills and focused on technique by playing swim golf and I actually went slightly faster (1:57/yard) than normal. Which plan do you think I should follow? Also, do you think I should modify one of the days to try to get a lot more drills/technique work?

    You want to stick with the Intermediate plan, for the bike and run workouts, and just dial down the swim workouts to better fit you. 

  • Peter NoyesPeter Noyes
    Hi Rich,

    I have a question about the Outseason. I am doing Oceanside which is at the end of March. The original plan you had for me to do a bike/run focused plan after Austin, and then switch to a get faster plan, and then right back into the HIM plan to prepare for Oceanside. Does this mean that I don't do one of the Outseason plans? Thanks!
  • Coach RichCoach Rich

    Two things:

    1. There's not much time between the end of your '13 season and when you'd need to start training for IMCA for you to do a "true" OS. 
    2. You're in CA and can SBR outside all year. So the focus plan + GF plan could be seen as the SoCal version of the OS, for someone who's last race is an HIM in late October and first A-race next season is an HIM in late March.

    Hope that makes sense!

  • Peter NoyesPeter Noyes
    Hi Rich,

    Assuming I get past my knee issues, I need to pick between the Bike focused plan and the Run focused plan. Based on my Austin race I would say that I need to improve on the bike more than the run, but at the same time I don't want to overtrain on the bike and have more problems. What do you think?

    Thanks!
  • Coach RichCoach Rich

    Posted By Peter Noyes on 30 Oct 2013 11:24 AM


    Hi Rich,



    Assuming I get past my knee issues, I need to pick between the Bike focused plan and the Run focused plan. Based on my Austin race I would say that I need to improve on the bike more than the run, but at the same time I don't want to overtrain on the bike and have more problems. What do you think?



    Thanks!

    I think we need to get your knee fixed and then think about . Control what you can, work the problem, then we'll make a plan.

  • Peter NoyesPeter Noyes
    Hi Rich,

    My knee is feeling much better and I want to return to some light training. Should I just sort of do my own thing until I am 100% sure that I can resume full training? Or should I follow one of the bike/run focused plans, but just dial down the intensity?

    Thanks,
    Peter
  • Coach RichCoach Rich

    Posted By Peter Noyes on 07 Nov 2013 06:30 PM


    Hi Rich,



    My knee is feeling much better and I want to return to some light training. Should I just sort of do my own thing until I am 100% sure that I can resume full training? Or should I follow one of the bike/run focused plans, but just dial down the intensity?



    Thanks,

    Peter

    Good news! Do the Bike or Run Focus plan, which ever one carries the least risk to your knee, based on your own self assessment. 

  • Peter NoyesPeter Noyes
    Sounds good. Although I want to do the bike plan... I guess I will do the run, that should be better for my knee. Thanks!
  • Peter NoyesPeter Noyes
    Question: Big Bike Week?

    PTC has the big bike week planned from March 6-9. I am doing Oceanside on March 29th? Is this advisable? Should I do it?

    Thanks,
    Peter
  • Coach RichCoach Rich

    Posted By Peter Noyes on 06 Feb 2014 10:58 AM


    Question: Big Bike Week?



    PTC has the big bike week planned from March 6-9. I am doing Oceanside on March 29th? Is this advisable? Should I do it?



    Thanks,

    Peter

    Yes, that should work, as long as you get in your final RR. 

  • Peter NoyesPeter Noyes
    Hello,

    I am trying to figure out what 2015 looks like. I am pretty much sold on St. George and Wisconsin. There is just such a huge gap between that HIM and the IM. I as thinking maybe Vineman might be another good race to throw in the mix? I really want Wisconsin to be my AAA race so I want to do whatever it takes to be physically/mentally at 100% on race day. As you mentioned I am totally up for figuring this out over a beer!

    Thanks!
  • Coach RichCoach Rich

    Posted By Peter Noyes on 15 Jul 2014 02:56 PM


    Hello,



    I am trying to figure out what 2015 looks like. I am pretty much sold on St. George and Wisconsin. There is just such a huge gap between that HIM and the IM. I as thinking maybe Vineman might be another good race to throw in the mix? I really want Wisconsin to be my AAA race so I want to do whatever it takes to be physically/mentally at 100% on race day. As you mentioned I am totally up for figuring this out over a beer!



    Thanks!

    Hey Peter,

    Like I said, your "It's On Day" for IMWI will be mid-June. This year it was June 16, the day that everyone dropped into the IM training plan and began to get serious, in the head, about IMWI. So you're really looking to figure out the gap from early May to mid June. 

    If it were me, I think I'd look at doing the GF plan after IMSG, targeting that June Oly in Bonnelli, usually Father's Day Weekend, I believe? When I last raced IMWI in 2011, I put my game face on in early May, with full-on IM training. I was kinda burnt out by August. So 12wks is all you need, and 6wks of the GF plan would be a good post HIM speed-pop for you. 

    I've done the spring HIM, IMWI thing, in SoCal, 3x. If I were to do it again, I'd do this SC focus above, after that early May half. At the end of day, getting in crazy hard rides in July and August won't be a problem for you, due to the terrain we have out here, so there's really no reason to get yourself into that mode until mid June. 

  • Peter NoyesPeter Noyes
    Sweet. Sounds good, I will save some money too by skipping Vineman! Heads up, St. George is only 225$ until Aug 7th.
  • Peter NoyesPeter Noyes
    Hi Coach,

    What are your thoughts on the PTC Big Bike Week in Mid March?

    Would this be of any benefit in the lead up to St. George / TOC? I am also going to do Muhlolland Challenge in April.

    Thanks!

    -Peter
  • Coach RichCoach Rich

    Posted By Peter Noyes on 04 Feb 2015 10:50 AM


    Hi Coach,



    What are your thoughts on the PTC Big Bike Week in Mid March?



    Would this be of any benefit in the lead up to St. George / TOC? I am also going to do Muhlolland Challenge in April.



    Thanks!



    -Peter

    Yep, it will be good. Generally, all volume is good as long as its >2wks before your race, ie, it doesn't interfere with the final RR. I can probably only play on Sunday, will have my nephew in town for the week. 

Sign In or Register to comment.