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Tallo 2015 Macro Thread

Dave TalloDave Tallo
in Coaching Forum 🧢

Hey Rich.  Setting this out for the official coach approval.   So, a "yep," or a "do more of / less of / different this" response would be equally great. 

DT 

Age 45 

AG 45-49

Goals: 

1. Sub 10 in Kona 2015 

2. Top 30 in M45-49 Kona 2015

3. Top 3 AG Podium in IM Canada 2015

4. Sub 10 in IM Canada 2015

Season Pillars: 

1.Pre-OS Daniels Run block Nov - mid Dec 2014

2.14-week OS more or less as written, January - April 

3. 14-day Epic bike camp April - 2 x Big bike weeks with overall volume as 80 total training hours 

4. 13-week Build to IM Canada more or less as written in Advanced Plans, with a few bigger weekends 

5. If no KQ at IM Canada, 4-week (?) build for IM Tremblant 

6. Either 6- or 10- week build for Kona, depending on qualifying date

7. Kona Execution to sub 10:00, as s1:05-1:07, b5:15, r3:30-3:33

Strategic Points 

1. Improved swim to 1:03-1:05 in wetsuit, 1:05 in Kona  

2. Continued run year-over-year progress leveraging pre-OS speed and excellent body composition all season, resulting in 3:30 or faster IM Marathon  

3. Maintain same bike power with CdA /position improvements via Alphamantis / ERO 

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Any input?   Again, a "go for it" response is ok.  My race selection is based on a course where I have proven performance and some strategic insight over my competition.  My KQ backup is Tremblant, as the only remaining event on the calendar that would (1) allow adequate recovery time, (2) is close enough to permit minimal time away (3) is reportedly the kind of course I could do okay on.  

 

 

Comments

  • Coach RichCoach Rich

    All mostly good. The only input I would make is:

    • BIG Bike volume would be much more useful closer to Canada vs in April. April isn't "bad," just that you then have months and months to sustain the gains you make in that camp, vs targeting to acquire those gains closer to your race = you don't have to maintain them for so long. That said, I know that historically you do an April cycling camp so I get that. 
    • See the alternating Run Week / Bike Week schedule that I'm adopting over the summer, largely due to my travel schedule, but also because I'm not confident I can accommodate my bike and run volume goals in the same week. IE, I'd like to put up several 50-55mi run weeks...and I'd like to put up several 300-400mi bike weeks...but I'm very certain that I can't do them in the same week, so I'm alternating. Anyway, something to think about. Maybe you go first and let me know how it goes .
    • Obviously, Canada should be your #1 target with MT as your "something fell apart at CA" back up race. 
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