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After "A" Race advice for the newb

Craig MarchandCraig Marchand
in General Training Discussions

This is my first year of triathlon.  I just finished IM in August.  My A race was IMMT.  Now that it's over I'm not sure what to do for a training plan.  Like many of you I race to train.  I understand (or at least I think I do) that EN OS training begins in November.  My question is what do I do for a plan between now and then???

I've been doing nothing, literally, for two weeks now.  I've enjoyed the down time.  But I feel I'm ready to get back on a schedule.  The schedule doesn't have to be intense, but a schedule of some sort.  My understanding is that the intense training comes in OS.

I have been thinking of doing a half or full marathon in October.  I think the EN thinking is to avoid full because of the toll which I understand.  I feel like this could be a good opp to go for a PR on a half or something fun like that but I don't want to injure myself or jeopardize my OS training.

Either way, if I don't have a training schedule of some sort I won't workout.  I need structure.  My next "A" race is IMMT August 2014.

Your feedback and advise is much appreciated! 

Comments

  • MattAaronsonMattAaronson
    I have always started the OS in January and used the time From Sep-Dec as a true "offseason" where I focus on family and work. I always put some fall running races on the calendar, but just for motiviation to make sure I'm getting out there and running. No PB attempts. My running week is not calendared out but generally consists of 3-4 runs per week, one each of:

    - Tempo run OR an LT workout like 4x mile repeats

    - VO2 intervals, my go-to is 6x2'(2') but I like to try new variations at this point in the year

    - Long run

    - one additional run, as time allows



    All the above runs are 30-45' other than the long run which is 60-90'. The races I sign up for are local 8k and 10k races, nothing big and fancy...the point is to keep it fun and interesting -- this is Turkey Trot-type stuff and races in December where people show up dressed like Santa Claus. I also do a 15k in November that takes place close to home.



    I also get on the bike 3x/week, never more than an hour at a time unless I'm riding with some buddies. Usually one 3x8'(2') @z4, one z5 workout with 2' or 3' intervals, and one ABP.



    No brick runs!!



    None of these workouts is on the calendar in advance for a particular day and if I miss one I don't get bent out of shape. Ruthless prioritization in favor of work and family since this is capital-building time int hat regard.



    So in short, I do the opposite of what you are proposing, i.e. I do not train for any goal races or try to PR anything. All I do is try to stay in shape and minimize decline in FTP and VDOT in the leadup to the OS in January. This year I started the OS with an FTP down only 10 watts from the peak of the season, VDOT down 2 points and only 7lb heavy so I think it's an effective compromise "training plan" for me.
  • Craig MarchandCraig Marchand

    Great feedback! Thanks Matt

  • cgres123cgres123
    You can always load up a plan any plan as you are a member you are paying for it so might as well use it.

    Example, load up the OS plan and every day you have some structure and off days to boot unless you want to swim or do core work or do weight training. Your bike will improve your running will improve and when it is time to join a OS group you bring a nice level of fitness with you.

    Example 2, load up a get faster plan and you will be working on your muscle fibers to recruit more to get faster.

    So many more options to choose from I could just go on and on. Stay busy keep your cardio up work your muscles recruit fibers to other type of work ,core, swim or run.
  • Craig MarchandCraig Marchand

    Thanks David.  Great advice.  I was leaning toward the "get faster" plan.  I don't understand when you say when it's "time to join an OS group".  What does that mean?  This is my first season.  Should I be posing these questions to Coach Rich and request a season plan then he can lay out all these details?

    Thanks!

  • cgres123cgres123
    There are 2 out season (os) groups run in house. One in November the other in January. The groups are for accountability fun and a good way to get to learn about training. You don't have to join either and go on to do your own thing.
    You can contact a coach for anything via micro or macro thread. However, run your training issues on a thread as your doing here. We have a lot of folks that are just as smart or smarter than the coaches. You can find a ton of information in the wiki too it is all about self coaching with help.
  • Craig MarchandCraig Marchand

    thanks so much for those that take the time to read these posts!  Time is precious so I do appreciate it!

    My current Vdot is 43 and an FTP of 251.  Is there a realistic increase I can shoot for during OS or is it based on the athlete?  I'm sure everyone is different based on how hard they work and injuries etc.  Just trying to set some goals and I don't want to be unrealistic based on my limited knowledge.

    At first glance it would be nice to increase my VDot to 50 and FTP to 280.  Is that achievable in one OS???

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