Jonas McCluskey's Macro Thread
Hello Coaches,
My first full summer of triathlon training and HIM racing my finishes were 32/202 at Muncie 70.3 and 21/203 at Steelhead 70.3.
My goal for 2014 is to qualify for 70.3 Worlds in Mont Tremblant, Quebec. In reviewing my times vs. the top 5 finisher’s times for the swim, bike, run in the events I raced in it appears my weakest link (most opportunity for improvement) is the run. The swim I was 15% off top 5 pace. the bike I was 12% off top 5 pace, and the run I was 17% off top 5 pace. I just completed my first 14 outseason this week with PR’s in all 3 disciplines tested (especially the bike J, I like the new OS plan!). Yes, sorry on average I’m still swimming approximately 1.5 x’s / week, only 2000 meter sessions that are a total of 40 minutes. I know the swim is the smallest piece of the pie, but I’ve been amazed at the progress I’ve gained and I feel most of it is technique improvement and I’m afraid if I just stop this winter I’ll lose some of that.
I’m looking for guidance on my season plan. I know you guys recommend ditch the swim in the winter, I’m afraid to stop at least below 1 x week as it still seems like such a new activity to me, like I’ll lose what I have learned. However, I also know as I mentioned above I apparently have much ground to gain on the run & of course some on the bike as well and not swimming right now would allow me that additional time.
I’m still pondering my 2014 race season but here is what I’m tentatively entertaining, not sure about Texas though. The rest of the schedule is pretty firm though.
04/06/14 – Texas 70.3
06/08/14 – Kansas 70.3
07/12/14 – Muncie 70.3
08/10/14 – Michigan 70.3
In short J, I’m looking for your recommendations on which training plan to head into now that I’m done w/ my 1st 14 week OS plan. Sorry for the length of message, I felt the detail above was pertinent to where I go next.
Thank you,
Jonas McCluskey
Comments
Please submit your race schedule to me via the Season Planning Survey under the Training tab above. I'll reference this post when creating your season plan.
I've decided to scrap the Texas 70.3 on 04/06/14 (cost, making race 1 of year around spring break probably bad idea, necessary time in basement on bike to do well going to be tough), so that pushes my first race back to Kansas 70.3 on 06/08/14. You had me start HIM plan ending on 04/06/14 last week with Texas plans. With the change should I do another OS plan cycle (just finished one on Jan. 4th), or start the HIM plan ending on Kansas?
Thank you,
Jonas
Jonas,
On week 9 of the HIM Advanced Training plan one of the run states “Progressive Pace Run -- We start at z2/MP/Steady, which is your goal pace on race day (get used to it!)”. But, when I Iook at my history of the 3 HIM races I did in 2013 my average HR (152) fell in the Z4 range & my pace fell in the (8:00 min. mile) fell in the Z2 range, should those line up better? What does it mean that they don’t? Or is it just everyone is very different?
The reason I ask the question is so I know when the plan states Z2, Z3, or Z4 for a run should I be targeting the HR zone or the pace zone?
Thank you,
Jonas McCluskey
Sorry Rich, I just realized I should have posted this question in my micro forum, not macro. Should I post in micro too, or just leave as is?
Jonas
I've made P aware of your question. He'll be with you shortly.
R
To answer your question, we train by pace...so I want you running MP / Zone2 as stated....that's a harder effort than you will run on race day. Or, rather, you won't run any faster than that Zone 2 pace on race day. As you transition to race day, you want to eyeball the heart rate you see when you are running your Zone 2 PACE, as race day should be within 5 to 10 beats of that....
Hey Rich,
Things have been so hectic for me at work & prepping for Kansas 70.3 last Sun. I forgot we were going to touch base to get the rest of my season plan. You had last emailed me a plan getting me up to Kansas on Jan. 9, 2014. The remainder of my year includes:
07/12/14 - Muncie, IN 70.3
08/10/14 - Steelhead, MI 70.3
9/7/14 - Mont Tremblant, CA Worlds (If can qualify at IN, or MI.) Kansas did not go as I hoped, swim (22nd fastest), run (30th fastest), bike (32nd fastest), so I seem well rounded, but just makes sense easiest place to gain time is on bike?
My training weeks are right around 8 hours. Bike 3.5 hours/week, run 3.25 hrs/week, and swim 1.5 hrs/week.
Sorry to throw both my macro sched. and that training question in 1 thread, but I thought it may be important in the rest of my season planning.
Thank you,
Jonas
Hey Jonas,
Sounds good! Please submit this to me via the Triathlon Season RoadMap survey, under the Training tab above, and I'll get it done for you right!