Aaronson requesting macro advice

MattAaronson

Coach R, I'm ready to start triathlon training. My race is IMWI
on September 13. I have zero races on the calendar until that point
due to concessions I made in "negotiating" permission for IMWI. That
said, I may try to do Muncie 70.3 on July 11.

Starting point: In 2015 my training has been significantly
hampered by injury this OS. So I am not in as good shape as I would like to be.
That said:

- I did manage to put together a decent 2x20'(2') bike test
about a month ago that had my FTP at 253, which is 3.9-4.0 w/kg and only ~5
watts lower than my usual in-season number. I worry it was a fluke...was able
to hit those numbers on subsequent workouts but man it was harder than it
should have been. My longest rides have been ~90' and I can do 3x30' APB
intervals at 0.85-0.90 for that sort of a ride.

- I just ran 3:00 at Boston so a lot slower than my PR but I
seem to be through all the injuries now and the Boston result would seem to
indicate durability and endurance are actually better than I have made it out
in my mind

- I have done zero swimming except a 1500 yd "swim
camp" workout last night. I have had a shoulder impingement issue since
Sept/Oct that worries me but the first swim went ok and I'm cautiously
optimistic.

My
question is what training plans to load and when. Some
options I've been kicking around:

 

1. Half-iron plan
until Jun 21, then 12-week IM plan starting Jun 22

 

2. GF plan until Jun
21, probably with an extended Saturday ride to be more in the 3-hour range, then
12-week IM plan Starting Jun 22

 

My logic for the HIM
plan instead of GF is that it will focus on endurance and building the bike
with the "1-2 punch" Sat/Sun rides.

 

Thoughts?

 

Coach Rich

Posted By Matt Aaronson on 24 Apr 2015 09:23 AM

Coach R, I'm ready to start triathlon training. My race is IMWI
on September 13. I have zero races on the calendar until that point
due to concessions I made in "negotiating" permission for IMWI. That
said, I may try to do Muncie 70.3 on July 11.

Starting point: In 2015 my training has been significantly
hampered by injury this OS. So I am not in as good shape as I would like to be.
That said:

- I did manage to put together a decent 2x20'(2') bike test
about a month ago that had my FTP at 253, which is 3.9-4.0 w/kg and only ~5
watts lower than my usual in-season number. I worry it was a fluke...was able
to hit those numbers on subsequent workouts but man it was harder than it
should have been. My longest rides have been ~90' and I can do 3x30' APB
intervals at 0.85-0.90 for that sort of a ride.

- I just ran 3:00 at Boston so a lot slower than my PR but I
seem to be through all the injuries now and the Boston result would seem to
indicate durability and endurance are actually better than I have made it out
in my mind

- I have done zero swimming except a 1500 yd "swim
camp" workout last night. I have had a shoulder impingement issue since
Sept/Oct that worries me but the first swim went ok and I'm cautiously
optimistic.

My
question is what training plans to load and when. Some
options I've been kicking around:

 

1. Half-iron plan
until Jun 21, then 12-week IM plan starting Jun 22

 

2. GF plan until Jun
21, probably with an extended Saturday ride to be more in the 3-hour range, then
12-week IM plan Starting Jun 22

 

My logic for the HIM
plan instead of GF is that it will focus on endurance and building the bike
with the "1-2 punch" Sat/Sun rides.

 

Thoughts?

 

I recommend you use the HIM vs GF plan, but make the Sunday ride possibly shorter with more interval work. You've got all summer to build endurance on the bike, I'm not worried about that, and you've got excellent running endurance already. Through the end of June you should be more focused on (1) getting your swim back and (2) rebuilding your FTP. Regularly scheduled IM-flavor weekend riding end of June through IMWI is really all you need.