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Antoinette's Season Road Map - 2014

Antoinette RoseAntoinette Rose
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Thanks for the Season Road Map.  I'm educating myself on all the EN resources available for this upcoming season.  

After this first Run Durability plan, I'm supposed to load up the Outseason Training Plan.  What are your general recommendations on which level to use (Beginner/Int/Adv)?  This is my first IM but I've seen other plans that give you the choices for "Just Finish, Intermediate, and Competitive".  How do EN plans compare - do I follow the beginner plan simply because this is my first IM?

Thanks,Antoinette

Comments

  • Coach RichCoach Rich

    Posted By Antoinette Rose on 22 Oct 2013 01:21 PM

    Thanks for the Season Road Map.  I'm educating myself on all the EN resources available for this upcoming season.  

    After this first Run Durability plan, I'm supposed to load up the Outseason Training Plan.  What are your general recommendations on which level to use (Beginner/Int/Adv)?  This is my first IM but I've seen other plans that give you the choices for "Just Finish, Intermediate, and Competitive".  How do EN plans compare - do I follow the beginner plan simply because this is my first IM?

    Thanks,Antoinette

    In your race survey you identified yourself as a Beginner: 13:30hr or slower Ironman, 6:30 or slower half Ironman.

    I recommend you go with that. 

  • Antoinette RoseAntoinette Rose

    On my Season Road Map, I'm supposed to finish the Run Durability program on 11/3, but you also have directed to load up the Outseason Plan to end on 2/2 which is  14 week program, but that is only 13 weeks.  Will it automatically adjust to make the OutSeason Plan 13 weeks so that I don't miss the tests in the beginning?

    Thanks,Antoinette

  • Coach RichCoach Rich
    You should see a note in the screenshot that says on October 28th to load up the OS plan to end on Feb 2nd. Just do that and it will all work.
  • Antoinette RoseAntoinette Rose

    A few questions on date changes and such:

    Before dates, I have an OS testing question - I have been using TR with virtual power.  In your opinion, should I be considering myself a power athlete or a HeartRate athlete?  There was some debate about this in the TR thread for those of us using TR with virtual power vs a true power meter. 

    1. I have decided to do Quassy Half instead of the Patriot Half.  Can you please let me know if there is any major impact to my season roadmap and/or how to work new race date into my season roadmap and training plan?  

    2. Also, considering a fun local sprint the following weekend - is this a bad idea?  I can register up to a few days before depending on how I feel after QUASSY.  EN training camp in LP is also this weekend?  Would it be too early to do this (instead of the sprint) after QUASSY...just considering options.

    3. Any preferred/recommended training weekends to actually go swim/bike/run the course in LP that work best into my training plan?  I am close enough I'd like to get in at least 2 weekends up there, particularly if I cant' attend the training camp.

    THANKS!

     

  • Coach RichCoach Rich

    Posted By Antoinette Rose on 22 Jan 2014 07:52 AM

    A few questions on date changes and such:

    Before dates, I have an OS testing question - I have been using TR with virtual power.  In your opinion, should I be considering myself a power athlete or a HeartRate athlete?  There was some debate about this in the TR thread for those of us using TR with virtual power vs a true power meter. 

    1. I have decided to do Quassy Half instead of the Patriot Half.  Can you please let me know if there is any major impact to my season roadmap and/or how to work new race date into my season roadmap and training plan?  

    2. Also, considering a fun local sprint the following weekend - is this a bad idea?  I can register up to a few days before depending on how I feel after QUASSY.  EN training camp in LP is also this weekend?  Would it be too early to do this (instead of the sprint) after QUASSY...just considering options.

    3. Any preferred/recommended training weekends to actually go swim/bike/run the course in LP that work best into my training plan?  I am close enough I'd like to get in at least 2 weekends up there, particularly if I cant' attend the training camp.

    THANKS!

     

    1. For the purposes of doing your intervals indoors on a trainer using TR, consider yourself a power athlete, assuming the results/numbers you see in TR are consistent from week to week, session to session. IE, if you can realistically compare Tues last week to Tues this week. There will be some friction when you start transitioning away from indoor workouts and towards outdoor workouts. At that point you'll be doing stuff based on HR vs TR Power (?), as that's just the way it's going to be. 
    2. Quassy -- Yeah, that will change things. Looking at your SP now, that I did for you in October...I thinking I'd like you to submit another Season Planning Survey so I can plan this out more formally for you. 
    3. The IMLP camp would be a MUCH better opportunity for you vs the sprint races and/or weekends up there on your own. That is, if you're going to incur the cost of going up there on your own (lodging, gas) and you're thinking about doing a sprint (~$100 = about half the cost of the EN camp) you'd be better off putting those resources toward the camp. 
  • Antoinette RoseAntoinette Rose

    OK, I submitted new season planning survey.  Still planning on the 2 week swim camp starting next Monday.

    And, trying to grease the wheels for the training weekend in LP.  I plan to be there..

    I have another question though - I have 2 cycling groups available to ride with on Monday and Wednesday nights.  Since it's much less painful than lonely trainer rides, I'd love to take advantage of these group spins, but want to know your opinions on working them into training plans where Mon/Wed are pretty much never RIDE days.  Is it OK to just swap RIDE and RUN days or RIDE and REST days occasionally, or is it better to just make a permanent routine swap for the length of the plan so there is more consistency?  The groups are not EN folks so their rides typically vary from what my plan calls for but I can figure that out.  On that note, are any of the other plans (other than the OS) going to be available on TR?

    As always, thank you!

  • Coach RichCoach Rich

    Posted By Antoinette Rose on 27 Jan 2014 10:06 AM

    OK, I submitted new season planning survey.  Still planning on the 2 week swim camp starting next Monday.

    And, trying to grease the wheels for the training weekend in LP.  I plan to be there..

    I have another question though - I have 2 cycling groups available to ride with on Monday and Wednesday nights.  Since it's much less painful than lonely trainer rides, I'd love to take advantage of these group spins, but want to know your opinions on working them into training plans where Mon/Wed are pretty much never RIDE days.  Is it OK to just swap RIDE and RUN days or RIDE and REST days occasionally, or is it better to just make a permanent routine swap for the length of the plan so there is more consistency?  The groups are not EN folks so their rides typically vary from what my plan calls for but I can figure that out.  On that note, are any of the other plans (other than the OS) going to be available on TR?

    As always, thank you!

    Yes, it's ok to switch stuff in the OS and in our lighter volume training plans. However, as the plans get more bigger (HIM and especially IM) you'll want to begin to stick more and more to the planned schedule.

    PnI have talked about putting the other workouts in TR. There are several implications of doing that, on EN's end, and we need to sort that out. Thanks for your patience. 

  • Antoinette RoseAntoinette Rose

    Quick question: So, we are doing a last minute ski trip which will put me pretty much out of training, except for the possibility to run starting Mon-next Thurs.  I'm looking for your best advice on how to incorporate this hiatus into my training plan.  Just finishing up Swim Camp tomorrow and supposed to start in on Week 3 of Get Fast plan on Monday.

    THANKS!

  • Coach RichCoach Rich

    Posted By Antoinette Rose on 15 Feb 2014 07:52 PM

    Quick question: So, we are doing a last minute ski trip which will put me pretty much out of training, except for the possibility to run starting Mon-next Thurs.  I'm looking for your best advice on how to incorporate this hiatus into my training plan.  Just finishing up Swim Camp tomorrow and supposed to start in on Week 3 of Get Fast plan on Monday.

    THANKS!

    Just enjoy your ski trip and, when you return, load up the GF plan setting it to end on the same date that I gave you in your Season RoadMap.

  • Antoinette RoseAntoinette Rose

    I have a few more general season planning questions:

    1. Can you give advice or direct me where to find the info on incorporating the Quassy HIM into my training plan/season road map?  Is this HIM just another training day or should I be doing any sort of mini-taper prior?  (I.E.  The week before Quassy, my training plan has me repeating bike FTP test and a 1k swim TT.  Stick to the plan or no?)

    2. Week 14 of IM Plan I will be attending the IMLP Camp.  I'm hoping to get there early enough before camp starts to get in at least one OWS in Mirror Lake.  How should I figure the camp WKOs into what the current plan says? 

    3. I have 2 local tri clubs each with a weekly OWS offered.  Wondering your advice/opinion on incorporating OWS into training plan as compared to a pool swim (swimming measured laps at T+ pace).  My clubs meet on Tuesday and Thursday evenings and the IM plan would have me doing: 

    Mon: Swim, Run

    Tues: Run, Swim

    Wed: Bike

    Thurs: Run

    Fri: Swim, Run

    Should I stick to the plan and only do what the plan says, juggle the combinations or either run, swim, bike or just swap one day for another? 

    Thanks!

     

     

  • Coach RichCoach Rich

    Posted By Antoinette Rose on 24 Feb 2014 03:37 PM

    I have a few more general season planning questions:

    1. Can you give advice or direct me where to find the info on incorporating the Quassy HIM into my training plan/season road map?  Is this HIM just another training day or should I be doing any sort of mini-taper prior?  (I.E.  The week before Quassy, my training plan has me repeating bike FTP test and a 1k swim TT.  Stick to the plan or no?) Please read the Self-Coaching Guide, in the Self-Coaching section of the Wiki. Lots of good guidance here.

    2. Week 14 of IM Plan I will be attending the IMLP Camp.  I'm hoping to get there early enough before camp starts to get in at least one OWS in Mirror Lake.  How should I figure the camp WKOs into what the current plan says? Just do the workouts (full IM race rehearsals and a long run on Sunday) per the camp schedule. Patrick will likely publish guidance re camp week and post camp week, closer to the camp. 

    3. I have 2 local tri clubs each with a weekly OWS offered.  Wondering your advice/opinion on incorporating OWS into training plan as compared to a pool swim (swimming measured laps at T+ pace).  My clubs meet on Tuesday and Thursday evenings and the IM plan would have me doing: 

    Mon: Swim, Run

    Tues: Run, Swim

    Wed: Bike

    Thurs: Run

    Fri: Swim, Run

    Should I stick to the plan and only do what the plan says, juggle the combinations or either run, swim, bike or just swap one day for another?  Tues PM swim would be good. Thurs likely won't work, as you'll be running long Thurs AM. Always dicey to swim too close to that long run (foot/leg cramps), though a very, very short swim immediately after your swim is good recovery. Short answer is to plan on joining them for Tues but not Thurs. 

    Thanks!

     

     


  • Antoinette RoseAntoinette Rose

    Coach Rich

    Looking ahead a few weeks for planning purposes I have a few questions.  I read the Self Coaching Guide in the Wiki and need a little more specific guidance here.

    1. May 10 should be IM Week 9: long ride+indoor sweat test.  I'm doing a Quassy practice ride on the course that day.  What changes do you suggest for getting these both in?  Move the long ride+indoor sweat test up one week BEFORE the Quassy preview ride or back one week AFTER the Quassy preview ride?



    2. Week 11 of IM Plan is supposed to be Big SWIM, BIKE, RUN Saturday.  However, the following Saturday is Quassy HIM.  How do I adjust the plan, or do I? I'm guessing I shouldn't be doing a full practice race the week before the actual race.  I have the Wiki info for adjusting the week of the HIM and recovery week after HIM, but what about before since the plan is a week ahead?



    3. Week 15 is supposed to be Camp Week, but IMLP Camp is actually Week 16 - how to adjust weeks since it's again 1 week off the actual dates?

    Thanks,

    Antoinette

  • Coach RichCoach Rich

    Posted By Antoinette Rose on 24 Apr 2014 07:55 AM

    Coach Rich

    Looking ahead a few weeks for planning purposes I have a few questions.  I read the Self Coaching Guide in the Wiki and need a little more specific guidance here.

    1. May 10 should be IM Week 9: long ride+indoor sweat test.  I'm doing a Quassy practice ride on the course that day.  What changes do you suggest for getting these both in?  Move the long ride+indoor sweat test up one week BEFORE the Quassy preview ride or back one week AFTER the Quassy preview ride? For Wk9 do an HIM race rehearsal vs the scheduled Wk9 training. Very valuable for you to do this on the Quassy course.



    2. Week 11 of IM Plan is supposed to be Big SWIM, BIKE, RUN Saturday.  However, the following Saturday is Quassy HIM.  How do I adjust the plan, or do I? I'm guessing I shouldn't be doing a full practice race the week before the actual race.  I have the Wiki info for adjusting the week of the HIM and recovery week after HIM, but what about before since the plan is a week ahead? Do the regular Wk11 of the IM plan, don't cut that weekend short. You'll just race the next weekend, following the guidance in the Self Coaching Guide. That is, when you're doing an HIM in route to an IM, you only modify the IM plan beginning ~Tues-Thurs of race week, as a function of whether the HIM is an A, B, or C race. 



    3. Week 15 is supposed to be Camp Week, but IMLP Camp is actually Week 16 - how to adjust weeks since it's again 1 week off the actual dates? Patrick should be in touch closer to the camp with that guidance. 

    Thanks,

    Antoinette


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