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Scott Dinhofer Season Planning

scott dinhoferscott dinhofer
in General Training Discussions

per your season plan that you provided me with, (thanks!) You suggested that I load up the bike focused plan subsequent to the NYC Mary because you said I "probably haven't focused on much cycling"

Since being allowed to start working out again in Mid-June,(I had done absolutely nothing for 9 months through this past June 10

  • I steadily built bike, run & some swim fitness equally beginning mid-June
  • It wasn't until early August when a friend queried me on doing the NYC Mary as a charity fundraiser that I gave that any consideration. at that point i was 
      • swimming 2x 2400-3000yds per week
      • 3 bike sessions per week (2x1 hr & 1x2-4 hrs) short sessions were a 18 mile "time trial" around a local hilly reservoir, long sessions ridden with 1-3 much faster guys
      • 5-6 runs per week of 5-7 miles (until mid August)
  • Starting in mid August I began to build long run fitness and have done long runs on Sunday of 12, 15,18, 12, 21, 12, 23 & 12 Miles. Scheduled to do another 21 and then a two week taper.
  • the entire time I kept up with bike & swim fitness as I had the Westchester Tri (OLY) on 9/29 (breakthrough performance for me, went from 55th percentile 2 years ago to 11th percentile this year(115 in AG))
  • additionally, I have worked aggressively on body composition with great success. (lost over 20lbs between LP & Kona) targeting a super lean weight for NYC Mary
  • Measured FTP with the 2x20 method, three weeks ago at 231, which is same as when I stopped a little over a year ago, subsequent FTP interval sessions on trainer have validated this test number.

so, the question:

I am looking to keep run & bike fitness strong ahead of outseason, I will be picking up swim sessions with a coach I worked with a little over a year ago, to continue to try and make gains there, intent is to do 1 instructional session per week and 2x 2400yd workouts most of winter.

would you still recommend the bike  focused training plan now that you have a better idea of what I have been doing? or go with something different?

 also, email you sent with screen cast does not appear to have attached spreadsheet of season plan, can you send that to me?

 

 

Comments

  • Coach RichCoach Rich
    Scott,

    Check your email, I reworked this for you.
  • scott dinhoferscott dinhofer
    Rich:
    Season plan has me moving from JOS to HIM prep starting Monday. I peeked at the HIM week and it is testing week, since i just Tested a few weeks ago in JOS, I am thinking of pushing the transition back a week.

    So I am thinking
    -Stay with JOS one more week
    -add a swim on Monday & Friday
    -continue adding bike & run volume on the 2 weekends to ease transition to bigger mileage of HIM prep plan

    thoughts?
  • Coach RichCoach Rich
    Yep, sounds good. Good luck!
  • scott dinhoferscott dinhofer
    okay Rich:
    IMMT in the books, see RR
    legs not as destroyed as should be, will try an easy run or two this week, plan on getting in pool hard starting friday.
    at what point would you have me load up the IM advanced plan for IMAZ?
  • Coach RichCoach Rich

    Posted By Scott Dinhofer on 19 Aug 2014 02:46 PM


    okay Rich:

    IMMT in the books, see RR

    legs not as destroyed as should be, will try an easy run or two this week, plan on getting in pool hard starting friday.

    at what point would you have me load up the IM advanced plan for IMAZ?

    Congrats!

    • Load up the post-IM transition plan to end 4wks from now, so that this week = wk1 of the plan.
    • Do that through wk3
    • Then load up the IM plan setting it to end on IMAZ
    • Make sure you find and join the IMAZ group, as that will get you on the group email list, etc. 
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