Mark Chandler Micro Thread
I guess this Micro Thread is where I should be posting more individual questions, like these:
1. Every time I logged onto my training plan, it informs me that I am one week later than I actually am: I started training on 10 FEB 2014 for my IM on 3 AUG 2014, with my OS stopping on 11 MAY 2014. So for example it tells me today that I am starting week 3, when in fact I am really starting week 2. My question is, should I simply advance myself to the next training week, i.e. skip over week 2 and go right to week 3?
2. Training Is going well, but just one week into it. I am not hitting the workouts on the exact dates due to familial constraints, but nearly so, and haven't missed one so far. Pushing hard, and feeling it.
3. Is there an official "cool down" for the run or bike? I am using both "official warm ups" for both events, but did not see an actual official cool down.
4. Do you recommend a recovery beverage, and if so, which one and why?
Thanks...continue to be very psyched. Rangers lead the way.
Mark
Comments
As for swapping workouts, that's fine for now…as you get later in the OutSeason you might need to check in with me re your edits. If you know that week, for example, that next Thursday is a bust, you can post and ask for my advice, etc.
No official cool down…some folks enjoy a 5 to 10 minute cool down at an easier pace / effort, some just don't have the time!
We recommend Endurox R4 because it has the right recovery ratio of Carbs to Protein (4:1) but also contains some Branched Chain Amino Acids, which have been shown to be beneficial.
Keep the questions coming!!!
Two more questions:
1. I note that there is no swimming in the OS...none...correct? I am a horrible, horrible swimmer, and it makes me nervous to not get in the pool until May...is there any way I could modify my training plan to get maybe a little swimming in, maybe switch some of the low priority runs/bikes to some interval or long swimming?
2. I know the time is not the goal on these workouts in the OS, but the times that you assign do help me, with my concrete way of thinking. To that end, when you post a "60 minute bike," are you generally including your standard 25 min warm up (which I really like, but have pared it down to 20 minutes for me), or is the 60 minutes just for the MS?
I'll adjust my training plan's template to reflect the proper date.
Thanks.
We'll get on the same page, just takes a bit of time!! To that end...
1) We do have an OutSeason Swim Hack that you can download/print to add swims to your Monday and Fridays. It's located on the Master OS page here: http://members.endurancenation.us/Resources/Wiki/tabid/91/Default.aspx?topic=Swim+Supplements
2) Re time, when we say 60' I am thinking you'll spend roughly an hour working out, and that includes the Main Set. If you have to cut it to 45' or you end up going 70' I don't mind as long as you do the Main Set...but yes, an hour will be just fine!!!
1. First of all, training is going very well. I'm just finishing up my fourth week (started training 10 FEB) for my IM race on 3 AUG, and I have not missed a single work out...even the low prioriity ones. Moreover, I am putting the effort in and hitting the zones just as my training plan directs. I don't always hit my zone the second I should (for example, I'm an HR guy, and after a 2 minute rest on the bike, it usually takes me a minute or two to get back up to a HR of 148, my zone 4), but I'm definitely putting in the effort and getting to the zone as soon as I can.
2. I screwed up my training plan. As I said, I started on 10 FEB (after a full recovery from my hernia repair...which BTW is causing no problems), and I have my IM race on 3 AUG. Originally, when I loaded my training plan, it kept showing that I was a week behind (for example, when it had been just two weeks since I started training, I would open my training plan and the heading at the top would say "you are on week 3 of 14," and thus I would use the drop down menu next to the "Show week:" to choose the proper week (week 2). I tried to fix it, but screwed it up even worse by, I think, loading the wrong training plan. Now here is what is going on: it has been 27 days since I started training (just at the end of my fourth week), and the heading on my Training Plan says "Current Training Plan: OutSeason -Beginner 14 weeks" and then below "You are on week-7 of 14 (22 weeks remaining). Ends 8/3/2014." I have been using the drop down menu again next to "Show Week:" to choose the proper week (week 4), but I fear this is going to screw up when I am supposed take the 2 week rest (right?) between OS and IS, etc. So please tell me what I should do to get everything in alignment...and do me a favor, explain it like you are explaining it to a five year old...if you haven't guessed, I am not the most computer/web-savy guy.
3. Many thanks. I have a few more questions but want to get this sorted out first. Sorry for the hassle. Otherwise everything is going extremely well, and I am very pleased with EN.
Couple of things:
1. Training continues to go well...so far have missed only one work out since starting back in early Feb. I switched over to a power meter that I borrowed from a friend. Did my test (week 8, OS) this week, averaged 211w for the 20 minute test. And picked my run to a 22:52 5k, resetting my zone 5 to 7:19...so all is well.
2. I note on the bike portion of the brick for next Saturday (week 9, OS, beginner IM) you state "IF you have the resources and time (ie, can get outside, not a strain on personal or family life) and / or are moving from the OS plan into the HIM or IM plan, it would be a good idea turn this ride into 2-3hrs by adding Z2-3 time as you feel. But DO NOT DO THIS if you are on a trainer unless specifically told to do so by the coaches!!! " I've been doing ALL my bike workouts on a trainer because of weather and it is the only way I can get consistently stay in a particular zone. I had planned on doing this 2-3 hour work out on my trainer...should I not?
2 - I could see you rolling it up to two hours..But that's it. We still need to leave room for the volume to grow when training picks up n
OK, I really screwed up, possibly irreparably for my IM on 3 AUG 2014. Let me try to summarize:
1. What I did: I won’t bore you with the details, but basically I completely lost track of the “Season Road Map” carefully prepared by Rich. Thus I have been proceeding along the “2014 OutSeason – Beginner, 14 Weeks” plan, choosing what I thought were the correct weeks from the drop down menu, rather loading the appropriate plans (“Swim Camp,” “2014 Ironman, Beginner”) when I should have.
2. Where am I in training: I am just about through week 11 of the “2014 Outseason-Beginner, 14 Weeks” Plan.
3. Where should I be: according to my Season Road Map: I should have completed 1 week of Swim Camp (which I did not do) on 13 April, and I should have started Week 5 of the “2014 Ironman, Beginner” IM plan earlier this week.
4. How did I do this: don’t ask…a combination of an extremely busy schedule, a sense of complacency that I had the right plan and was doing fine, and pure bone-headedness on my part.
So what should I do now? Have I screwed this up so bad that I blew my chances for my IM on 3 AUG 2014?
The “good” news is I have hit all the OS workouts, missing only 3 workouts since I started 11 weeks ago, and am enjoying the EN format. My two tests went well, and I showed some marked improvement. Apart from some mild knee pain, I am uninjured, feel very fit, and although I am in a near panic over my screw-up, my attitude is good. And finally, I am not going for any sort of record for my IM in August, only to finish….respectfully. The bad news is I am weakest of all in swimming, and probably really need that week of Swim Camp.
Let me know what you think I and Rich think I should do. In the meantime, I am jumping to where I should be in my training, that is: Saturday, Week 5 of “2014 Ironman, Beginner."
Besides, the OutSeason is the most important part of your season so extra time there isn't a setback by any means.
You are certainly not the first person have this issue, we are working on ways to make the season planning process both more transparent but also more useful. Stay tuned for that.
In the meantime proceeding with week five's fine. We can certainly working more of a focus for you on swimming if need be but let's see how the plan starts for you.
At the very least make sure you're getting all threesomes in a week so we have a good baseline for you.
Two forthcoming conflicts that I need to resolve:
1. From 21-29 June, I am working as a doc at my old Scout Camp in New Mexico. It is the tail end of Week 14 and most of week 15 of the In-Season, IM Beginner plan for me, which includes the first 112 Mile Bike Rehearsal. I'm off the several days the week after, and maybe one day the week before. While I am at the camp I am not going to be able to do any swimming, and probably will only be able to do 1-3 hour runs and bike rides on most days. What is your advice?
2. As luck would have it, I am also on a 4 day family vacation 17-20 JUL...which is week 18 for me...and 20 JUL is when I am supposed to do the second 112 bike rehearsal, which I may be able to squeeze in late on 20 JUL, but more than likely may have to put off until the that Tuesday (22 JUL), or earlier (Tues or Wed, 15 or 16 JUL). Which do you advise?
Otherwise things are going quite well. I think I have missed maybe 3-4 workouts in the past 2 months, tops. I did an organized half-marathon last Sunday (Colfax half-marathon), which I ran in 1:46...not bad for me. Most importantly, however, was that despite being on a hard road for 13.1 miles, I had no problems with a knee that has been bothering me. Swimming is going OK, not great, despite hitting it pretty hard my best swim time has been 2700m/hour, which is pretty decent for me and I hope fast enough for Race Day.
I look forward to your guidance.
OK, had a great IM at Bopulder: 13:37:47....and my goal was under 15 hours, and i feel that success is largely due to the guidance I got from EN...thanks so much.. I'm hanging up the shoes/bike/wet suit for a while, probably at least 12 months, if not longer. I may look at doing a few much shorter races next year, but probably nothing longer than an Olympic. What should I do about my membership? I won't need any training guidance for at least 6 months...do I cancel and rejoin if I decide several months from now that I want some guidance for some races next summer? Or do I maintain the membership...but will that cause me to be billed even though I am not getting any training guidnace?
Mark
We are looking to do something this winter, but it won't be live until the OS!