Jordan Marchewka's Micro
Hi Coach,
Fairly new to EN...joined in early February and am loving it so far. My ultimate goal is to finish Ironman Louisville this October. Right now I am set up in the intermediate out-season plan and am feeling good with the bike and run workouts. Doing zero swimming each week is worrying me! I just started swimming 4 or 5 months ago and am really struggling with endurance. Should I just keep going with the outseason plan until it ends mid-April and hope to gain the swim fitness I need from then on? Or should I tweak my current outseason plan to include swimming for fitness?
Thanks!
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Comments
Thanks. Can you further elaborate on skill swims?
We also have the Swim eBook, available in the swim section of the wiki, to be opened ONLY in Adobe, that has guidance for you as well.
When I think of a 1500 skill swim, I am thinking of a 500 warm up, with drills thereafter. I usually do 100s as Drill 50 / Swim 50 so you are talking 10 x 100 (rest as needed). You can use the drill guidance of the Swim eBook or your own favorite set. I usually will do 5 different drills, each 2x to complete my 10 x 100!
MS: 2 x 12' (4') @ 95-100%/Zone4/Hard. Remainder of any time you have available (if any, not required) @ 80-85%/Zone3/Mod-Hard. (90 minutes)
MS: Steady run as MP/Z2/Steady out, HMP/Z3/Mod-Hard back. (40 minutes)
Road Rash sucks...use the search function at top of site or go to Wiki / Cycling as there are some products that are awesome. No swim for a week, maybe two. Give yourself a light Mon-Friday...you should feel closer to 100% by the weekend.
Do yourself a favor and:
1) write down every thing you would / wouldn't do again based on your race.
2) take a second to look really closely at your bike frame, bike and helmet. if you hit your head at all you'll need a new helmet!
Run Zones (Based off 7/4/15 5 Mile Run)
Z1/LRP: 8:01
Z2/MP: 6:49
Z3/HMP: 6:32
Z4/TP: 6:26
Z5/IP: 6:01
According to your TSR (http://members.endurancenation.us/TrainingPlan/TriathlonSeasonRoadmap.aspx) you are already on the IM plan. In that case we recommend Monday/Tuesday OFF, then Wed is an easy spin....if you can do the long run (time, not intensity) on Thursday, then just follow the rest of the week (for time, all of it, not intensity, as it will take a while for your legs to come around).
You should feel 100% by the following Monday.
If you never loaded up the EN*Full plan for IMLou, then let me know here!
Tuesday - Plan calls for 60 min swim and 45 min run
Wednesday- Plan calls for 75 min bike and 30 min run
Thursday - Plan calls for 2 hour run
The conference is in Orlando so it should be easy to get some early morning runs in. However, for the bike is it okay to use a spin/exercise bike in the workout room? Thought I saw Coach Rich say somewhere that it was not worth it.
Also, is the Tuesday swim critical as I will be able to swim Monday and Friday?
One more question for the future. The only pool I have access to is going to be closed for maintenance from Aug 31 to Sept 9th. Should I just attempt to get some long open water swims in instead?
So for travel week drop that Tuesday swim for sure. I suggest you plan on getting your Tuesday FTP run and then "split" the long run into two sessions--one Wed, one Thursday. Friday is swim, re-entry to home. Then ride the weekend baby.
Moving forward, 2 x OWS would be great. You are lucking it's just 1-ish week...all of mine close at the same time for like 2 weeks.
There's guidance on the Race Run with HR in the Master Execution Page here, under IM / Running: http://members.endurancenation.us/Resources/RacingMemberCentral/RaceExecutionDetails/MasterRaceExecutionPage(HalfFull).aspx
Oh, and it's your only speed work for Week 19/20, so cut the other stuff out or back to race pace only!
We have an outline of an annual progression for Years One to Three in the Wiki under Self coaching / Three Year Plan. If you want to do a forum thread, you can get input from the Team (and coaches there) too. Let's start with these items and then we can see what else is needed...
~ Coach P
Hi Coach P, Happy Thanksgiving!
There is a triathlon class at my local Y on Thursdays that I love to go to (Starts Dec 3rd). I have recruited about the half the class and have a lot of friends in it. It's a great workout, but with that being said I wanted to get your input on how I may change up my schedule a bit so I am not totally missing out on getting the results of the EN Thursday bike/run workout. The class does interval runs for about 30 min, a 40 min bike ride with intervals and then about 25 minutes of swimming. I am currently in the OS Advanced Plan. I was thinking of shifting everything a day and having this class instead of my "Friday Run/Core" workout...What are your thoughts?
So regular IM plan through LP. Once you are done with LP it's into mega recovery mode to get you back to light running after 14 weeks...so you can do 2 bigger run weeks before the taper happens on the other side for the marathon.
I don't want you running too fast right now and undermining the plan we have set in place for you....
+ Normal week through Wednesday (so no long run day, saving that for the race).
+ Thursday is a repeat of the Tuesday run, or rather, 2 x 1 mile at FTP with plenty of recoveries.
+ Friday is scheduled swim with an Optional short bike, mostly Z2, with a few 1' efforts in Z5 to stay sharp.
+ Saturday is OFF / practice swim if optional.
+ Sunday is RACE.
+ Monday is OFF
+ Tuesday is SWIM only.
+ Wed is back on plan, and the Wed/Thu sessions are both for time not intensity (give yourself a break).
Thanks!
ABSOLUTELY. But don't worry about that right now. We have plenty of time to solve that problem after the race. Each portion of how you will train for the fall marathon will be dictated by how you race in Placid. As well as how you recover. I strongly advise you to put 100% effort into crafting a perfect race plan to make sure that everything you need to run close to the 7:50s you want on Race Day.
Then we're off to tackle the next challenge!
Also, along the same lines. My fiancee is a runner as well and has done a 2 marathons around the 4 hour mark. If she were to use a Marathon Nation plan, would you suggest the 12 week Intermediate plan for her? She would be running the same October 16th marathon with me. My assumption is that the plan is made up of paces/HR by testing just as EN does?
Thanks!