Tom we miss you! But no worries..here's the note I sent to folks...idea is the long run is combined on the Sunday AM...
How To Modify Your Training With just under two weeks to go until we get our camp on, some of you are undoubtedly freaking out. Don’t. This is a volume camp first, race camp second -- that means you shouldn’t have any “work” goals aside from exercise time. This isn’t about getting out there and riding the course in your goal time at you goal pace and HR..it’s about getting to learn the course! You should plan on your current training week through Wednesday with your Thursday off for travel...if you get on site early enough, you can get in an easy afternoon run to stretch your legs out. If you want more specifics, please feel free to ping me in the Micro Forum!
Camp Agenda is:
Thursday 3:00 - 5:00pm Check-In @ Courtyard Marriott, Get Settled. 6:00pm Meet Up & Camp Overview Coach P Speech in Lobby 7:00pm+ Dinner Out, TBD.
Friday 6:50am Depart for PODS 7:15 to 8:30am Swim at PODS 9:30am Ready to Ride in Front of Hotel!! AM Long Ride -- FULL 115-mile version Group Ride / Work Together -- Wheels Up 9:30am AKA -- Please be in front by 9:15 ready to ride!) Post Bike Optional Run on Your Own Run your own loop or explore the course. Race Simulation Guidance is about 1 hour. 6:00pm Long Ride Debrief // Race Execution Talk Location -- Hyatt Place Meeting Room 7:00pm+ Dinner / Drinks Out
Saturday 6:50am Depart for PODS 7:15 to 8:30am Swim at PODS 9:30am Ready to Ride in Front of Hotel!! Up To Long Ride -- FULL 115-mile version Solo Ride AKA -- Please be in front by 9:15 ready to ride!) 6:00pm -- Day Debrief in Courtyard Lobby 7:00pm -- Dinner Out / TBD Camp Dinner -- Black Walnut Cafe 9000 New Trails Dr, The Woodlands, TX 77381 blackwalnutcafe.com
Sunday 7:00am - Long Run around Course Starting from Hotel. We recommend between 8 and 16 miles, depending on your fitness / plan. 1 loop = 8.4 mi 2 loops = 16.4 mi 10:00am Check Out of Hotel
I'm trying to think ahead a little bit here. I'm in the JOS. I'm scheduled to compete in the desert triathlon (oly) in Palm Springs on March 5 which comes in test week 8 of the JOS. I'm driving from Oregon to Palm Springs so I have some travel days. Do you have any suggestions on how I can switch things around so I don't miss too many workouts and the testing? I leave on the afternoon of Feb 27 and will get home on March 7 so will be away from my trainer set-up for testing. I usually test on my TM as well since I do most of my workouts on the TM. Thanks, Tom
@Tom Box = Sorry!!! Somehow I missed it...still getting used to the new forums. My apologies!!!
How about we move it a week early? Such as weeks 5, 6, 8...so you can test and then travel...then you are recovering / staying loose before the race itself? That's my recommendation (you can use the drop down for that).
Then, to be honest, I would load the Short Course plan to end on 3/5 and follow that taper week into your race...when you return, we put you on Week 9.
The return week should look like this
Mon - OFF / Recover
Tue - Light run of 30'
Wed - Do the Tuesday ride here (no run) and aim for 90% of FTP (likely tired).
@Coach Patrick - This looks good. The only problem will be on that taper week we will be driving and staying in hotels for 3 of the days. It will be hard to get the bike w/o's and maybe one of the swims in but I'll manage as best I can. Thanks.
@Tom Box - the price you pay for vacation. Priorities for race day are to be rested and sharp. With that in mind, you can refocus your travel time into short sessions to stay loose, some stretching, and a bit of aerobic time!
Who needs a bike..pretend you "shipped it" to your race!
I'm trying to plan out the next few months and beyond. These are the races I would like t do over the next year.
CIM marathon 12/3/17. This will be a BQ attempt. I can qualify with a 60-64 AG time (3:55) so figured this will be my best shot for a while. Maybe florida 70.3 if I can convince the wife to travel to Florida again. 4/8/18? Bend EN camp probably 6/14/18-6/18/18 pacific crest half iron tri 6/23/18 kona legacy October 2018
looking for help in loading up training plans thanks Tom
@Tom Box - you got it. Heads up that I do see some plans like this just once a week, so I'm gonna put this into my inbox and get back to you after Labor Day. If you have a short term immediate need, just bump me here quickly.
just for fun, can you walk yourself through the new process of submitting these races? I am working on a different type of input form to capture your information. It is under training plans/my season and if you could do that I would appreciate it. We can talk about it once I'm done with the season.
Here's your updated Season Plan, as promised. This is where you'll return to post all your "coach" questions as responses; I'll see them and reply. This first post is my best outline of how to proceed with your races, but you can ask any / all questions you want. So post away, know that I reply here usually M/W/F each week.
Power User Tip: Click the Star icon by the Title of this thread to subscribe, and you'll get email updates when I do reply.
Your Races
CIM marathon 12/3/17. This will be a BQ attempt. I can qualify with a 60-64 AG time (3:55) so figured this will be my best shot for a while.
Maybe florida 70.3 if I can convince the wife to travel to Florida again. 4/8/18?
Bend EN camp probably 6/14/18-6/18/18
pacific crest half iron tri 6/23/18
kona legacy October 2018
Season Update
These are your recommended training plans, including the date you should start each one (sometimes you won’t complete a full plan but transition to another one). You can change your plans on the Training Plan page by clicking the Move / Change button. Learn more about each plan on the Training Plan Central Page.
On 12/4 Load the -- Post Ironman Transition Plan, All Levels (4wks) to end on 12/31/2017
On 1/8 Load the Advanced OutSeason / Run Durability Plan, 14wks to end on 4/15/2018
On 3/5 Load the Advanced EN*Half to end on 4/8/2018
On 4/9 Load the -- Post HalfIron Transition Plan, All Levels (2wks) to end on 4/22/2018
On 4/23 Load the Advanced EN*Half to end on 6/24/2018
On 6/25 Load the -- Post HalfIron Transition Plan, All Levels (2wks) to end on 7/8/2018
On 7/2 Load the Advanced Bike Focus Block, 6 Weeks to end on 8/12/2018
On 7/30 Load the Advanced EN*Full to end on 10/15/2018
Coach Notes
Your work here will be using the BQ Marathon Volume Build plan from the wiki. You and I will need to likely dial it in for you, but as reference, your "race pace" should be to plan on an 8:50 / mile pace in your training runs (ideally 8:45, but let's see how you do). Then you recover, do 8 weeks of the JAN OS into a half plan for Florida.
Note if you can't do FL 70.3® then you stick the OS out longer! Then you recover, second half plan (including camps) and we do four weeks of the Bike Focused plan before driving that into Kona.
The Bike Focus plan is a placeholder right now, we can go hard like this plan has...or volume if you are lacking it
It's been a little while so I thought I should give you an update.
I ran CIM and qualified with a 3:44:xx, more than 10 minutes faster than necessary to qualify in the 60-64 age group. I used the BQ marathon volume build plan from the wiki that you suggested. I did modify it slightly by running every day for durability and running more miles at race pace or slightly faster during the long saturday runs. I think this really helped and might be a way to tweak that plan for future folks.
Schedule update: I will not be racing FL 70.3 so I plan to finish out the Jan OS and then jump into the Advanced En half plan for Pacific Crest. Then on to Kona. Thanks, Tom
Tom – thank you so much for the update. And congratulations on the BQ. If you have any details or a sample work out I could look at it times of modifying things I will be happy to consider those changes.
Does this mean that you’re going to race Boston in 2019? I think your plan for closing out the out season is perfect and As long as you recover you should be all right. How are those legs feeling?
Coach, thanks for the reply. Yes I will be racing Boston in 2019. Legs are feeling good. They were a little sluggish at the beginning of the OS but getting back in the groove now.
I primarily changed the BQ marathon build plan in the wiki in the last 6 weeks. On the Wednesday and Sunday off days I did 2-3 miles at Z1 for the durability so I was running everyday (except in the last 1 1/2 weeks when I took days off completely to recover and get race ready). This got my weekly mileage up as well. My goal overall was to get more miles at GRP (8:40 for me) or slightly faster so on the Saturday runs I usually did the first 1/4 of the run at GRP +20" then the rest at GRP or GRP - 10-20". So for example on the week 4 Saturday below I did 5 miles at GRP +20" (9:00/mile) then 15 at GRP -20" (8:20). Don't know if this would work for everyone but I did well with these changes. When I run everyday, I feel like I recover quicker.
Coach, I'm shortly going to follow your guidelines and load up the Advanced EN full plan for IM Hawaii. When I look at my choices of plans there are three, 2017 Full advanced, 2018 full bike focus and 2018 full run focus. Any advice on which one of those I should load up?
I recommended the 2018 bike focus plan. The run focus one is better for catching up on the run. But the bike in Hawaii is so important for first timers that I would prioritize that one. You can do the L2 or L3 workouts as you are able! I can’t believe you just said Hawaii!!!
Looking ahead to week 18 of the bike focused IM advanced plan for my Kona race. I've been planning on the 112 mile ride on Friday and 112 on Saturday but I don't see it in this years plan. Is that something that is not recommended now? I did the back to back 112's in week 15 and did ok. Just wondering if you think I could do the back to backs or stick with the plan as written? Doing the back to backs means probably moving the 2 hour run from Thursday to Sunday. Is that reasonable?
@Tom Box - I am not sure what training plan your own, but there still should be two rides on the plan. What are your lemonade it was the weekend with free rides!
The two rides is fine, this just means having you Push that one to Sunday as you mentioned, making sure Monday is 100% off and Tuesday is very easy. Those two days are the kick off to your taper.
Remember, another one of those longer rides are meant to be hard!
Comments
How To Modify Your Training
With just under two weeks to go until we get our camp on, some of you are undoubtedly freaking out. Don’t. This is a volume camp first, race camp second -- that means you shouldn’t have any “work” goals aside from exercise time. This isn’t about getting out there and riding the course in your goal time at you goal pace and HR..it’s about getting to learn the course! You should plan on your current training week through Wednesday with your Thursday off for travel...if you get on site early enough, you can get in an easy afternoon run to stretch your legs out. If you want more specifics, please feel free to ping me in the Micro Forum!
Camp Agenda is:
Thursday
3:00 - 5:00pm Check-In @ Courtyard Marriott, Get Settled.
6:00pm Meet Up & Camp Overview Coach P Speech in Lobby
7:00pm+ Dinner Out, TBD.
Friday
6:50am Depart for PODS
7:15 to 8:30am Swim at PODS
9:30am Ready to Ride in Front of Hotel!!
AM Long Ride -- FULL 115-mile version
Group Ride / Work Together -- Wheels Up 9:30am
AKA -- Please be in front by 9:15 ready to ride!)
Post Bike Optional Run on Your Own
Run your own loop or explore the course.
Race Simulation Guidance is about 1 hour.
6:00pm Long Ride Debrief // Race Execution Talk
Location -- Hyatt Place Meeting Room
7:00pm+ Dinner / Drinks Out
Saturday
6:50am Depart for PODS
7:15 to 8:30am Swim at PODS
9:30am Ready to Ride in Front of Hotel!!
Up To Long Ride -- FULL 115-mile version
Solo Ride
AKA -- Please be in front by 9:15 ready to ride!)
6:00pm -- Day Debrief in Courtyard Lobby
7:00pm -- Dinner Out / TBD
Camp Dinner -- Black Walnut Cafe
9000 New Trails Dr, The Woodlands, TX 77381
blackwalnutcafe.com
Sunday
7:00am - Long Run around Course Starting from Hotel.
We recommend between 8 and 16 miles, depending on your fitness / plan.
1 loop = 8.4 mi
2 loops = 16.4 mi
10:00am Check Out of Hotel
I'm trying to think ahead a little bit here. I'm in the JOS. I'm scheduled to compete in the desert triathlon (oly) in Palm Springs on March 5 which comes in test week 8 of the JOS. I'm driving from Oregon to Palm Springs so I have some travel days. Do you have any suggestions on how I can switch things around so I don't miss too many workouts and the testing? I leave on the afternoon of Feb 27 and will get home on March 7 so will be away from my trainer set-up for testing. I usually test on my TM as well since I do most of my workouts on the TM.
Thanks,
Tom
Did you see my post from last week above? Haven't heard back yet.
How about we move it a week early? Such as weeks 5, 6, 8...so you can test and then travel...then you are recovering / staying loose before the race itself? That's my recommendation (you can use the drop down for that).
Then, to be honest, I would load the Short Course plan to end on 3/5 and follow that taper week into your race...when you return, we put you on Week 9.
The return week should look like this
Who needs a bike..pretend you "shipped it" to your race!
I'm trying to plan out the next few months and beyond. These are the races I would like t do over the next year.
CIM marathon 12/3/17. This will be a BQ attempt. I can qualify with a 60-64 AG time (3:55) so figured this will be my best shot for a while.
Maybe florida 70.3 if I can convince the wife to travel to Florida again. 4/8/18?
Bend EN camp probably 6/14/18-6/18/18
pacific crest half iron tri 6/23/18
kona legacy October 2018
looking for help in loading up training plans
thanks
Tom
just for fun, can you walk yourself through the new process of submitting these races? I am working on a different type of input form to capture your information. It is under training plans/my season and if you could do that I would appreciate it. We can talk about it once I'm done with the season.
Here's your updated Season Plan, as promised. This is where you'll return to post all your "coach" questions as responses; I'll see them and reply. This first post is my best outline of how to proceed with your races, but you can ask any / all questions you want. So post away, know that I reply here usually M/W/F each week.
Power User Tip: Click the Star icon by the Title of this thread to subscribe, and you'll get email updates when I do reply.
Your Races
Season Update
These are your recommended training plans, including the date you should start each one (sometimes you won’t complete a full plan but transition to another one). You can change your plans on the Training Plan page by clicking the Move / Change button. Learn more about each plan on the Training Plan Central Page.
Coach Notes
Your work here will be using the BQ Marathon Volume Build plan from the wiki. You and I will need to likely dial it in for you, but as reference, your "race pace" should be to plan on an 8:50 / mile pace in your training runs (ideally 8:45, but let's see how you do). Then you recover, do 8 weeks of the JAN OS into a half plan for Florida.
Note if you can't do FL 70.3® then you stick the OS out longer!
Then you recover, second half plan (including camps) and we do four weeks of the Bike Focused plan before driving that into Kona.
The Bike Focus plan is a placeholder right now, we can go hard like this plan has...or volume if you are lacking it
Let's get to work!
~ Coach P
It's been a little while so I thought I should give you an update.
I ran CIM and qualified with a 3:44:xx, more than 10 minutes faster than necessary to qualify in the 60-64 age group. I used the BQ marathon volume build plan from the wiki that you suggested. I did modify it slightly by running every day for durability and running more miles at race pace or slightly faster during the long saturday runs. I think this really helped and might be a way to tweak that plan for future folks.
Schedule update: I will not be racing FL 70.3 so I plan to finish out the Jan OS and then jump into the Advanced En half plan for Pacific Crest. Then on to Kona.
Thanks,
Tom
I primarily changed the BQ marathon build plan in the wiki in the last 6 weeks. On the Wednesday and Sunday off days I did 2-3 miles at Z1 for the durability so I was running everyday (except in the last 1 1/2 weeks when I took days off completely to recover and get race ready). This got my weekly mileage up as well. My goal overall was to get more miles at GRP (8:40 for me) or slightly faster so on the Saturday runs I usually did the first 1/4 of the run at GRP +20" then the rest at GRP or GRP - 10-20". So for example on the week 4 Saturday below I did 5 miles at GRP +20" (9:00/mile) then 15 at GRP -20" (8:20). Don't know if this would work for everyone but I did well with these changes. When I run everyday, I feel like I recover quicker.
20' @ Warm Up, 20' @ Z2, 20' @ z3/HMP.
then 8 MI @ GRP
20' @ Warm Up, 20' @ Z2,
20' @ z3/HMP.
then 8 MI @ GRP
20' @ Warm Up, 20' @ Z2,
20' @ z3/HMP.
then 8 MI @ GRP
20' @ Warm Up, 20' @ Z2,
20' @ z3/HMP.
then 8 MI @ GRP
15' @ Warm Up, 15' @ Z2,
15' @ z3/HMP.
then 6 MI @ GRP
Coach,
Looking ahead to week 18 of the bike focused IM advanced plan for my Kona race. I've been planning on the 112 mile ride on Friday and 112 on Saturday but I don't see it in this years plan. Is that something that is not recommended now? I did the back to back 112's in week 15 and did ok. Just wondering if you think I could do the back to backs or stick with the plan as written? Doing the back to backs means probably moving the 2 hour run from Thursday to Sunday. Is that reasonable?
@Tom Box - I am not sure what training plan your own, but there still should be two rides on the plan. What are your lemonade it was the weekend with free rides!
The two rides is fine, this just means having you Push that one to Sunday as you mentioned, making sure Monday is 100% off and Tuesday is very easy. Those two days are the kick off to your taper.
Remember, another one of those longer rides are meant to be hard!