John B - Macro Thread

John Bayone

Couple of quick questions. 

Since Lake Placid this year, I got to relax for a couple weeks and then changed to the last few weeks of the int. - Half IM plan (for a 70.3, "B" race, on Sept. 7th) and have done some (most but not all) of the workouts in that based on how I have felt.  Overall I have been feeling great (understatement), better than I have in a few months, maybe I was not too far into the hole since I missed a bunch (understatement) of weekday workouts that last month before IMLP this year with the achilles injury. 

This might be a bit early, but looking ahead, last year there was a Master Season Planning guide for when your Outseason plan should start based on when your race would be. I am doing Lake Placid in '14, so outseason should start about then right (October)? 

 

Kerrie Freeborn

John -

Although I don't have the September HIM, the OS for IMLP in the season plan I just received from Rich starts 10/28.  Have fun in September! 

Kerrie

Coach Rich

That's correct. Our November OutSeason (NovOS) group will officially start on October 28th. Look for a bunch of season planning stuff from me, for the entire team, very soon. 

John Bayone

Hi Rich,

I am finishing the 6 week Bike Focus Plan, and am ready to move forward.

In the last couple of months I had an issue with my hip flexor and then hamstring which was painful to run on, but fine to ride bike. Per the season training road map you emailed me on 2/21 we wanted to wait until after the bike focus plan to decide what to do between now and May 5th when we would switch to the IM plan for IM Lake PLacid 7/27.
http://screencast-o-matic.com/watch/c2nrqTn2d2

At the moment and for the near future i believe that with the recent improvement in the injury/recovery I could run 4 times away and continue the stretching and foam rolling on this area. For the past couple of weeks I have run on it 3 times a week about 5 miles each time but tried to hold back on doing any real intensity and just let it the legs warm up and not push it. It has felt "best" (but not 100%) when running after even a 20 to 30 minute warm up riding the bike on the trainer.

the weather here in NJ is warming up a little and I hope to be riding outside again in another week or so when a 2 or 3 hour ride does not make me want to jump out a window (the way the Saturday 2 hour rides on the trainer have been these last few weeks)

So what do you think might work best from now until may 5th.

Thank you for your help
John.

Coach Rich

Posted By John Bayone on 15 Mar 2014 01:27 PM


Hi Rich,



I am finishing the 6 week Bike Focus Plan, and am ready to move forward.



In the last couple of months I had an issue with my hip flexor and then hamstring which was painful to run on, but fine to ride bike. Per the season training road map you emailed me on 2/21 we wanted to wait until after the bike focus plan to decide what to do between now and May 5th when we would switch to the IM plan for IM Lake PLacid 7/27.

http://screencast-o-matic.com/watch/c2nrqTn2d2



At the moment and for the near future i believe that with the recent improvement in the injury/recovery I could run 4 times away and continue the stretching and foam rolling on this area. For the past couple of weeks I have run on it 3 times a week about 5 miles each time but tried to hold back on doing any real intensity and just let it the legs warm up and not push it. It has felt "best" (but not 100%) when running after even a 20 to 30 minute warm up riding the bike on the trainer.



the weather here in NJ is warming up a little and I hope to be riding outside again in another week or so when a 2 or 3 hour ride does not make me want to jump out a window (the way the Saturday 2 hour rides on the trainer have been these last few weeks)



So what do you think might work best from now until may 5th.



Thank you for your help

John.

Hey John,

You could:

1. Repeat ~wks 2-5 of the BF plan. Sounds like you're comfortable with modifying the runs to better fit you, the trainer time is where you need it, and bike heavy-ness is built in, which is a good fit for where you are. Or...
2. You could load up the IM plan and make the modifications you need to that plan. This will include swimming and you could just reduced the length of the long rides to make more sense for you on a trainer.

Either one works, as you'll likely continue to make modifications to your run for a while. Let me know what you think. 

John Bayone

Thank you, I looked at both and was trying to see what might fit with work/life also . I loaded up the IM plan and will see how we can move for the next couple weeks. Traveling for work a lot has me away from my bike mid week at the moment but I can ride the one at the gym in hotel as a warm up before running . I did that yesterday to warm up and cool down and I think it helped since there was less soreness today that normal. Then I can focus on riding bike when I am home Thursday nights to Monday .

I will try it out for a few weeks and check back with you.

Thanks again
John

John Bayone

Hi Rich,

Currently in November OS.
When you worked up my current Season Road Map you recommended having an early season race, since I had a pretty big gap with nothing really on the schedule for 2015 until my current 2015 A race at IMLP.

I am looking to add
a local Olympic Tri race on May 17th. (10 weeks before)
Quassy 70.3 on June 7th (7 weeks before)
IMLP Training Camp on June 11th - 14th (6 weeks before)
and The (2.4m/112m) Aqua-Bike @ Challenge Atlantic City on June 28th. (4 weeks before)

Just wanted to check with you.....Is that too much in June? I did the camp and the aqua-bike race last year and they both worked out well with the training program.


Thanks for your help & Merry Christmas.

John.

Coach Rich

Posted By John Bayone on 22 Dec 2014 03:18 PM


Hi Rich,



Currently in November OS.

When you worked up my current Season Road Map you recommended having an early season race, since I had a pretty big gap with nothing really on the schedule for 2015 until my current 2015 A race at IMLP.



I am looking to add

a local Olympic Tri race on May 17th. (10 weeks before)

Quassy 70.3 on June 7th (7 weeks before)

IMLP Training Camp on June 11th - 14th (6 weeks before)

and The (2.4m/112m) Aqua-Bike @ Challenge Atlantic City on June 28th. (4 weeks before)



Just wanted to check with you.....Is that too much in June? I did the camp and the aqua-bike race last year and they both worked out well with the training program.





Thanks for your help & Merry Christmas.



John.

Yes, that all sounds good. Lots of folks doing the Quassy/IMLP double, and the AC aquabike will just be a training day for you. 

If this is your final schedule, please submit this to me via the Triathlon Season RoadMap tool under Training above and I'll plan this out for you. 

John Bayone

HI Coach Rich,
Hope that you are doing well. I got a pop up note from you reminding me to do a Season Roadmap, and I have not forgotten. I have just been up in the air with what my 2016 plans are since my working schedules & assignments are still uncertain. I am sure you can understand.
Thank you for the reminder since it gives me a nice gentle push to decide what I want to do, maybe a late summer/early fall 70.3. However, I will get something into the system soon.

Thanks again.
John

Coach Rich

Posted By John Bayone on 05 Apr 2016 05:58 PM


HI Coach Rich,

Hope that you are doing well. I got a pop up note from you reminding me to do a Season Roadmap, and I have not forgotten. I have just been up in the air with what my 2016 plans are since my working schedules & assignments are still uncertain. I am sure you can understand.

Thank you for the reminder since it gives me a nice gentle push to decide what I want to do, maybe a late summer/early fall 70.3. However, I will get something into the system soon.



Thanks again.

John

Ok, sounds good, I'll look for it!