Felipe Szpigel's Macro Forum - 2014 Season

fszpigel

Coach,

I joined EN last april and didn't have much time to get the benefits befor IM 70.3 St. Croix. The biggest benefits I felt on the last 6 months were getting much more conistency or base for the Ride / Run… feeling better, faster avg ride / NP + IF and longer / harder run. I didn't get faster / stronger in tests (bike / ride), and I guess that's where the OS kicks in. 



For this OS - I would like to Run faster (need to work on form as well?); Bike faster (getting more power). I also think that my head is a limitator when training - specially indoor. It would be interesting to get your perspective on this. I say this because when taking a Lactate test (w/ blood samples) I had much higher HR avg, taking my body to higher limits than on my indoor tests.



I also know the OS has no swiming, but swiming relaxes me, so can I include minimal swim to work on form? 



I also attached (table and file) an initial list of races that I'm planning on doing in 2014 - I'd like to get a perspective on what's doable and the correct level of priority for them.

 

Week from last race	Sunday	When	Where	Type	Race name	Priority
13	Jan 26th	Jan 26th	NY	Half-Marathon	Fred Lebow Half (RR)	A
6	Mar 16th	Mar 16th	NY	Half-Marathon	Manhattan Half (RR)	B
10	Apr 13th	Apr 13th	FL	70.3 Ironman	Florida 70.3	A
4	May 18th	May 18th	NY	Grand Fondo	NYC Grand Fondo	A
9	Jun 22nd	Jun 22nd	Philadelphia	Olympic	Philly Insurance Triathlon	C
13	July 20th	July 20th	IL - Chicago	Half-Marathon	Chicago Half	C
15	Aug 3rd	Aug 3rd	NY	Olympic	Aquaphor NY Triathlon	A
4	Sept 7th	Sept 7th	NY	Century	NY Century	A
6	Sept 21st	Sept 21st	Philadelphia	Half-Marathon	ING Philadelphia R'n'R	B
11	Oct 26th	Oct 26th	FL - Miami	70.3 Ironman	Miami 70.3	A

Cheers

Felipe

Coach Rich

Thanks for the detail. I got your survey submission and will reference this post when I do your season plan later today.

fszpigel

Coach,

I filled the season planning survey for 2015 - but I wanted to provide full details for my initial season plan.

Please see the attached details. Looking forward!

Week End	Train Plan	What	When	Where	Type	Race name	Priority
8-Feb	14/14 OS
15-Mar		Race	15-Mar	Fort Lauderdale	Olympic	2575 Triathlon Las Olas	A
19-Apr		Race	19-Apr	FL	Olympic	Miami Life Time Tri	A
3-May		Race	3-May	NY	40miles	NY Five Boro Tour	B
17-May		Race	17-May	NY	50miles (100 ok?)	NY Grand Fondo	B
31-May		Race	30-May	Kona	70.3	Hawaii 70.3	A
28-Jun		Race	28-Jun		Olympic	Challenge Atlantic City	B
2-Aug		Race	2-Aug	NY	Olympic	NYC Triathlon	A
30-Aug		Race	30-Aug		Olympic	Chicago Life Time Tri	A
25-Oct		Race	25-Oct	Miami	70.3	Miami 70.3	A

 

Cheers

Felipe