Paul's Long Range Macro Thread
Rich, Below is my 2014 plan following a transition off of IM Cozumel. I am feeling a little tired and plan to pull back next year to just one HIM, one IM, and 4 other local triathlons. Does the proposed plan make sense? Should I add more races? Should I do something besides the short course plan before I roll into the final 8 weeks of the HIM or final 12 weeks of the IM plans?
| 2014 Season Planning | |||
| Plan Week | Starting | Ending | Block |
| 11/25/2013 | 12/1/2013 | A Race - Ironman Cozumel - 1 Dec | |
| Transition | 12/2/2013 | 12/8/2013 | |
| Transition | 12/9/2013 | 12/15/2013 | |
| Run 1 | 12/16/2013 | 12/22/2013 | |
| Run 2 | 12/23/2013 | 12/29/2013 | |
| Run 3 | 12/30/2013 | 1/5/2014 | B Race - 5K |
| OS1 | 1/6/2014 | 1/12/2014 | |
| OS2 | 1/13/2014 | 1/19/2014 | B Race - St Pete Beach Classic 10K - Sat, 19 Jan |
| OS3 | 1/20/2014 | 1/26/2014 | |
| OS4 | 1/27/2014 | 2/2/2014 | |
| OS5 | 2/3/2014 | 2/9/2014 | B Race - Duathlon - 5K-10mi-5K |
| OS6 | 2/10/2014 | 2/16/2014 | |
| OS7 | 2/17/2014 | 2/23/2014 | |
| OS8 | 2/24/2014 | 3/2/2014 | |
| OS9 | 3/3/2014 | 3/9/2014 | |
| OS10 | 3/10/2014 | 3/16/2014 | B Race - Sarasota 1/2 Marathon |
| SC1 | 3/17/2014 | 3/23/2014 | |
| SC2 | 3/24/2014 | 3/30/2014 | |
| SC3 | 3/31/2014 | 4/6/2014 | |
| SC4 | 4/7/2014 | 4/13/2014 | B Race - Sprint Tri (1/2 mi - 10 mi - 5K) - Sat, 12 Apr |
| HIM 13 | 4/14/2014 | 4/20/2014 | |
| HIM 14 | 4/21/2014 | 4/27/2014 | |
| HIM 15 | 4/28/2014 | 5/4/2014 | B Race - Olympic Tri - Sun, 4 May |
| HIM 16 | 5/5/2014 | 5/11/2014 | |
| HIM 17 | 5/12/2014 | 5/18/2014 | |
| HIM 18 | 5/19/2014 | 5/25/2014 | |
| HIM 19 | 5/26/2014 | 6/1/2014 | |
| HIM 20 | 6/2/2014 | 6/8/2014 | A Race - Grand Rapids HIM, USAT LC Champ, 8 Jun |
| Transition | 6/9/2014 | 6/15/2014 | Vacation with no access to biking or swimming |
| Transition | 6/16/2014 | 6/22/2014 | Vacation with no access to biking or swimming |
| SC5 | 6/23/2014 | 6/29/2014 | |
| SC6 | 6/30/2014 | 7/6/2014 | |
| SC7 | 7/7/2014 | 7/13/2014 | |
| SC8 | 7/14/2014 | 7/20/2014 | |
| SC9 | 7/21/2014 | 7/27/2014 | B Race - TopGun Sprint Tri - 1/4 mi - 10mi - 5K |
| SC10 | 7/28/2014 | 8/3/2014 | |
| SC11 | 8/4/2014 | 8/10/2014 | |
| IM9 | 8/11/2014 | 8/17/2014 | |
| IM10 | 8/18/2014 | 8/24/2014 | B - Race - Courage to Tri Sprint 1/3 - 12mi - 5K |
| IM11 | 8/25/2014 | 8/31/2014 | |
| IM12 | 9/1/2014 | 9/7/2014 | Big Tri Week |
| IM13 | 9/8/2014 | 9/14/2014 | |
| IM14 | 9/15/2014 | 9/21/2014 | |
| IM15 | 9/22/2014 | 9/28/2014 | Race Rehearsal #1 |
| IM16 | 9/29/2014 | 10/5/2014 | |
| IM17 | 10/6/2014 | 10/12/2014 | |
| IM18 | 10/13/2014 | 10/19/2014 | Great Floridian AquaBike + 6 mi run as RR#2 |
| IM19 | 10/20/2014 | 10/26/2014 | |
| IM20 | 10/27/2014 | 11/2/2014 | A Race - Ironman Florida, 1 Nov |
| Transition | 11/3/2014 | 11/9/2014 | |
| Transition | 11/10/2014 | 11/16/2014 | |
0
Comments
Paul,
Use the Get Faster plan vs the Short Course plan for those SC blocks you have. You'll be well beyond the fitness of those weeks of the SC plan when you get there. GF should basically always be your default, between races solution. Weeks 1 and 8 of that plan are testing weeks so I usually put people in some flavor of 4-7wks of the GF plan, either having them test on the front end, back end, not testing at all depending on where I think they'll be. So for that SC block above starting on 3/23, do GF5-8 instead and treat that sprint like an A-race. Would be better if they have an Olympic scheduled and do that instead.
For that June SC block, do GF2-8 instead, with Wk8 as a testing week so you can reset your training zones before starting the IM plan.
Stick the sprint, sounds like fun, but stick to the volumes in the GF plan, which more Oly to half marathon-esque. So you'll basically be training for an Oly Plus but racing a sprint. No big deal though.
Hey Paul, please follow the Triathlon Season RoadMap link, under the Training tab above, so I can plan this for you.