Phil Mills Macro Thread
I am looking to add a few races to my first triathlon season. My A race is the Lake Stevens HIM on 8/17. I was considering an Olympic Tri or half marathon on 7/12. What are you thoughts on scheduling a race 5 weeks out from a HIM? If this is too close, when would be a good time to schedule an Olympic distance race?
Thanks,
Phil
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Comments
Any Oly 5wks out from an HIM is fine, no problems.
According to the wiki, with a delta of 1.32, I should focus on threshold work. What do you recommend?
Pre GF Stats: http://tpks.ws/JKtq
Vo2 Max: 264
20 min TT: 219 = FTP 208
Delta 1.26
w/kg 2.61
VDot 44 http://tpks.ws/VwkY
Post GF Stats: http://tpks.ws/L3nm
Vo2 Max 294 +10%
20 Min TT: 234 = FTP 222 +6.5%
Delta 1.32
w/kg 2.81
VDot 47 http://tpks.ws/EqbC
Hey Phil,
Congrats on the gains! Please just follow the HIM plan as written, working with your new training zones. FYI, within the race prep phase of our plans we include FTP work, quite a bit, but we've found it's more about maintaining the gains you've made and building endurance on top of those vs making/expecting much future gain between now and the race. That's why the OS, Bike Focus, and GF plans are so valuable for us, as those are what we use to make you faster. Race Prep is about consolidating that faster-fitness and putting endurance on top of it.
Good luck!
Before the JOS completely takes over my focus, I have a question regarding run volume when transitioning into the HIM plan in May. Last year I had a great difficulty in achieving my run pacing when transitioning from the GF to the HIM plans. I could not complete the intervals, at the prescribed paces. This was most apparent on the negative split, long (13+ mile), Thursday runs. I was able to complete the first week's run, but could not so so in subsequent weeks. Coming out of the GF plan, my runs topped out at 8 miles. I believe this had a big impact on last year's A race, as my run finished just as I had trained it.
Two other variables occurred the week after transitioning plans. I caught the stomach flu, which knocked my running out for 10 days. My 5k test coming out of the GF plan gave me a big bump in my run pacing. These alone did me no favors, and could have caused this set back. I just want to ensure that I exit the JOS with enough run volume to hit the HIM ground running, so to speak.
My first change will be to maximize the JOS Sunday runs by extending them to the full 75-90 mins. Any other suggestions.
I believe that Patrick has included guidance in the OS long runs for how to bump those up to the 75-90' mark you're targeting, with the intent of preparing athletes for an end-of-the-OS half marathon. So I suggest you find that guidance and follow it.
Good luck!
No worries. Good luck!
I'm experiencing pain under the ball of my right foot and am not able to run. Last Wednesday was my last run, and I am looking for guidance on how to best modify my plan for this week and possibly next. I was going to substitute 60'-90' bike wko's with Z4 & Z5 on alternating days. I would also add in an extra swim wko. Thanks.
Yes, that sounds good. In my experience, 4x hard bikes is ideal and 3 swims. No need to try to ride more than that.
I am in the process of planning a two week trip to FL in April (4/6-4/19). According to the Season Roadmap you planned for me, this would fall in weeks 4-6 of the Get Faster plan. Running will not be an issue, except for the humidity, and there are a few swimmable lakes within a 10 min drive. The bike is where things get dicey. I will have gym access to fitness bikes, though those aren't ideal. On my last visit the gym had a manual tri stationary bike that I could train by HR.
How should I best manage my plan if I do not have access to a bike? Should I hit the bike hard before my trip and make it a run focus, for those weeks? Thank you.
Yes, we generally recommend that people go bike-heavy on the front end of a trip then go run-heavy (ie, frequency) during the trip. More information in the Wiki, under the Self-Coaching section
The fist is a bike event on 9/10. 80 miles with 18 climbs totaling 10k ft of climbing. Grades range from 13% -27%. I was not prepared enough for this event last year.
The second event is a stand alone half marathon on 10/1. Though I have run many of these in training, I haven't raced one.
Phil,
Please submit a TSR request for me so I can plan this out for you formally.