Marvin Karlow's Macro Thread
Hi -
I joined EN right after finishing IM70.3Austin at the end of October. Took a couple weeks easy and got into the OS plan toward the end of November.
I came to Triathlon with absolutely no endurance (or really sports) experience of any kind. I trained 9 months for Austin with a one-on-one coach. I did two sprints and an Olympic along the way. Now, I am hooked. Somewhere along the way, I found EN and discovered that what Rich and Patrick said usually made more sense than what my coach said, so I made the switch.
Basic stats are - 46, 5'10", 145-150#, 2:00/100yd, FTP 162, vDot 39.
When I started, 70.3 was a true stretch goal ... I really didn't know if I could do it. My new stretch goal is to qualify the 70.3 world championship in 3 years (the year I age up to 50-54). That seems just as much a stretch today as 70.3 did a year ago.
Obviously, I need to get a lot faster. So that is why I'm here ... and I need a lot of help.
That's my intro ... looking forward to learning a lot and becoming a better triathlete!
Comments
Thanks for the great podcast on Cycling Volume and Run Durability ... needed to hear that.
Also, thanks for being honest about your holidays and the impact of travel ... i can relate.
So, it's January 10 ... I'm in week 11 of NOS ... but I'm also in week 4 of "not very consistent workouts".
I also have decided to drop IM70.3 Buffalo Springs from my schedule. That leaves me with IM70.3 Hawaii and IM70.3 Austin as my A and A+ races respectively (I'm going to use Austin as my benchmark race each year as I try to qualify for 70.3WC).
My questions are ...
1) Can you look at my season training plan and adjust it for not doing Buffalo Springs.
2) Does it make more sense to start the Beginner HIM plan now to end on 5/30 (for IM70.3HI), or do we keep what you have which is Swim Camp + Get Faster + HIM 12-20?
Let me know. I'm back focused now ... needed a bit more mental/physical recovery than I thought
MK
Please submit this to me via the Triathlon Season Roadmap so I can get what I need to plan this out formally for you. It lives under the Training tab above.
- Drop the Tuesday Swim (I need the least work on the swim)
- Shorten the Thursday Run to 60 min
- Shorten the Sunday Bike to 90 min
Fine to drop the Tues swim, ok to shorten the Sunday bike, but that Thurs run is the long run, very important, and will eventually dial up to close to 2hrs. What's your proposed workaround for that?
M - 60 min - Swim
T - 60 min - Bike or Run
W - 120 Min - Bike or Run
T - 60 Min - Bike or Run
F - 60-90 min - Swim (usually open water)
S - 180 min - Long Bike (can run before or after but max 240 min total)
S - 120 min - Long Run
So it seems like the fix may be as easy as
Monday - Swim 60' - No change
Tuesday - Run 60' - Drop Swim
Wednesday - Bike 90'+ Run 30' - No Change
Thursday - Bike 60'- to 60 minutes of the SUNDAY Bike
Friday - Swim 60'- No Change
Saturday - Long Bike 180' - Drop the run
Sunday - Long Run 120' - Do the FULL THURSDAY long run
Totals to 11 hours
This puts long swim / long bike / long run on consecutive days. Not sure how big a problem that will be. I will need to manage my intensity to make sure the run does not fall apart. I think I can be pretty consistent with this and I can commit to the Main Sets every day at least if I need to trim some time.
Thoughts?
That looks fine. The back to back Saturday long ride, Sunday long run usually works for HIM training but begins to fall apart with IM training by about 8-10wks out from the race.
If you find them interfering with each other, maybe you can swap your Sunday and Saturday workouts, as Saturday long run, Sunday long bike. Finally, you're only swimming 2x/wk. Might we worth seeing if you can do 3x/wk in the last 4-5wks before the race.