Matt Webster's Macro Thread
Coach Rich. 2 Questions.
-There is a "Get Faster Block" in my season road map. I cant find any info on specifics of that. Is it similar to the "Focus Block" Plan?
-You mentioned in my screencast to start the OS plan on 10-28 but the plan already loaded in my plan has me starting on 11-4. Can you confirm which date I will be loading up the OS?
Thanks!
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Hey Matt:
Got it. Thanks!
Question regarding strength- not sure if this is the right forum but I figured I would ask anyway.
I have read a lot on our site about strength but in the end, what is appropriate in terms of hours that I could do a week? I was thinking 30 min for core and 30 min for upper and lower light weights?
Thoughts? Thanks!
Keys:
I have in my 2014 plan to ride Mountians of Misery in late May. As much as I love that race, I'm wondering if it's the best use of my training time to reach my ultimate 70.3 goals? Its a double metric with over 13K feet of climbing and I don't know what kind of specific training you guys would have me do for that. I guess my question is if it's a good idea or not as my priorities are the 70.3's? Thanks!
That's a good goal for the end of your GF plan block. Just reach out to use at that time to talk about what modifications to make to that plan.
Thanks Coach.
As I mentioned in my race survery, Im thinking I should race Steelhead 70.3 on August 10th instead of Racine on July 20th. That would give me a few more weeks between White Lake (first A race) on April 12th and this 2nd half A race. Do you think that would be a better idea as well?
Matt-
I don't think it matters either way. It's more a function of logistics, cost, what works better with your schedule, etc.
I need to move a couple days around-
Switch Tuesday Bike and Run to Wed and switch the Wednesday Run to Tuesday.
Also may need to switch the Sunday run to Thursday and the Thursday bike to Sunday- I realize this might not be ideal but curious in case I need to switch.
Thanks!
Hey Coach Rich. Hope all is well.
I’m in the process of readjusting my race calendar a bit next year.
Main A Races: White Lake Half- April 12th. Racine Half- July 20th. Timberman Half- August 17th. I would like to fit a couple shorter distance races in between White Lake and Racine. Couple questions before I submit back to you via the Race Survey.
-Oly race before Racine- better to be at 5 or 6 weeks out?
-Should the 2nd shorter distance race be another sprint or oly? Does it matter?
Thanks as always!
That's correct. I'm pulling you out of the OS 2wks early.
Another question. I was not able to get to my bike test last week becsause work got in the way.
Thanks!
If you feel like you need to test and can get it done this week, gopher it.
Run question- I have been doing all my run intensity workouts on a treadmill at a 1.5% incline. I’m out of town and did not have access to a treadmill so I ran outside on flat terrain. Based on HR and perceived exertion I was at least 30-45 seconds faster than my test times from the treadmill. Is that normal? Thanks!
I suppose so, though I would also question how accurate that treadmill is? Not something I'd worry about, regardless.
Yes, but cap those rides at 2-2.5hrs vs 3hrs.
1. I am a pretty good swimmer (36:10 split) but my sighting sucks. I couldn’t find any tips in the wiki on best ways to sight (unless I missed it). Any technique thoughts? Thanks!
2. Bike: My plan was to stay at 82% of my FTP which is 200 watts and I also started out at 75% for the 1st 30 minutes. The course is pancake flat but my legs were having issues keeping up to the 200 number. Physically I did not feel tired but my hamstrings were tight and overall I could not feel the strength in my legs. I stuck to my training plan except for a power test outside 2 weeks prior becase all of my numbers were from the trainer indoors. My thought is my legs were over tired? What do you think?
Thanks!
Im currently set up to race Racine this weekend and then Rev3 Maine 5 weeks later on August 24th. There is a small possibility that I wont be able to race Maine due to some personal stuff so Im looking at Rev3 Pocono's on Sept 14th. My question is if 8 weeks is a time in between races? I know you guys recommed about every 4-6 weeks for half iron races to stay in that "peak" timeframe so not sure if 8 is a good idea? There are a couple other option's 6 and 7 weeks out but the Pocono's race is ideal for me. Thoughts? Thanks!
8wks is fine. Please take the Triathlon Season RoadMap Survey, under the Training tab above, and I'll plan this out for you.
Afternoon Coach. I got a flat 15 miles into the bike today and could not finish the race. Couldn't use my spare and bike support never showed up. So, just wanted to check in and make sure I should stick with the plan you just set up for me for Poconos on Sept 14th? Should I add an Olympic in a couple weeks because I really didn't race much today? - Don't need to, just curious. Thanks!
Sorry to hear that. Go ahead and load up the HIM plan this week vs next week, as I had indicated in your TSR. Not a "requirement" to race an Oly, entirely up to you. And if you do decide to do that race, no need to make any changes to your TSR to accommodate it. You'll want to check out the "Self Coaching Guide" in the Self-Coaching section of the wiki for guidance on inserting that Oly into your HIM training schedule.
Hey Matt,
Sorry about that. There's an odd manual step required by me and back to back IMLT and IMChatt weekends, with ~48hrs between the two just crushed me. Please call me tomorrow after 1p PST, 626-203-3278.