Bancroft McMurphy Micro Thread
Bancroft - Great to chat. Looking over your Triathlon Season RoadMap™ and the notes you submitted (online here: http://members.endurancenation.us/T...admap.aspx) you have some really solid speed on the run for sure!
As you dig around, New Member Welcome should be a place you visit early and often to learn how the site works: http://members.endurancenation.us/Resources/NewMemberWelcome.aspx You’ll find lots of resources and videos you can use there.
Your micro thread is online here: http://members.endurancenation.us/F...fault.aspx Click the check box above the title to get email updates when I reply. You and I will go back and forth on your training here, so you might want to bookmark it as well.
Looking at your season through the start of the OutSeason®, our goals should be to have a little bike volume on top of the traditional short course plan. So I am thinking:
+ End of July Long Ride (4 hours)
+ End of August Long Ride (4 hours)
+ End of September Long Ride (Century?)
This will help set you up with some nice volume…these aren’t hard rides, just steady efforts for time.
You can still plan on the Bike Focus plan before the OutSeason® I just think that you will want to cut it short by a week so you have time to recharge before a proper OutSeason® training push.
Let me know what you think by replying here!
~ Coach P
Comments
Thanks
It's been a while since we communicated. Sorry for not keeping in touch. Training is going well except for some patellar tendonitis that I think I am getting over. I am considering going to the camp in Texas in March. Do you have any idea what time the meetings will start on Thursday. I am looking at my work schedule and need to know when I would need to arrive for the camp to avoid missing any of the meetings on the first day.
Also would we be staying for the camp?
Thanks,
Bancroft
The Thursday camp meeting is at 7pm, but it's really just a welcome. Folks miss that one all the time; the real meetings are Friday / Saturday nights. The lodging is included in the camp price, we'll be staying at the Hyatt Place in The Woodlands...next to the best damn shake making place.
I have been holding off on signing up for the training camp at the Woodlands because I was unsure of the situation with my knee. I went on the website to sign up tonight and could not get the signup page to function. Is the camp still open?
Thanks,
Bancroft
I was able to get signed up for the Woodlands training camp. I would think this will change my original training schedule. Would you mind updating my short term (next 8 days) and long term (from camp until race) training schedule as you see fit?
Looking forward to the camp.
Bancroft
To accommodate your entry into the camp, I suggest that you load your Ironman plan on this Thursday to end on race day. I don't want you to start your actual training on Thursday mind you, I just want you to be able to see the workouts for this weekend. They will be longer rides so I wanted to ride ideally for the time listed but don't worry about the intensity. It will just be a good amount of "pre camp" work before you hit the ground in Texas next week. Let me know if you have any other questions!
Ps you can bring the camp balance with you to camp if that's easier (cash) or you can do a check mailed per the instructions, either way!
Coach Patrick, My transfer to Vineman went through. I think achilles is feeling a little better. Continuing my taper as we discussed this week. I will be using aqua jogging for my runs for at least 10 more days. We discussed loading put the full plan next week i think - with the possibility of some bike focus. Should I be ramping up my training as I did in preparation for Texas or should I do things differently as I am starting with a better fitness base?Vineman is July 30. I would like to do my bike testing at some point again soon to see how my numbers may have changed. Thanks, Bancroft
~ Coach P
I hope all is well.
Could we schedule a time to discuss my race and future plans?
Thanks,
Bancroft
If none of those times work for you please let me know!
~ Coach P
Having a hard time with scheduling a few minutes to talk. I stop seeing patients at 12:30 central which is after any of your allocated times. Any chance you could do 12:30 pm Wednesday August 10 (today)?
Thanks
Bancroft
Prior to that we have the OS, and that’s 14 weeks…which puts you at a 10/24 start.
We are currently in August, so you have two months to get ready for that push.
I recommend you use the next 9 weeks as follows…
* One more light week this week.
* Six Weeks of Cycling Focus
* Two Weeks of light training / recovery to prep for OS.
Light week is self explanatory..
Six weeks of cycling….we are looking for 4 good rides a week…something like this:
+ 1 x FTP effort Ride total time like 20 to 25 mins.
+ 2 x ABP rides…typically in 90 to 120 minute range.
+ 1 x Endurance Ride…just get out and be steady…if you want it to be “harder” then drop cadence or work in standing intervals.
During this “bike” time, no swimming. Enjoy no swimming as we’ll need some kind of OS swimming…so start planning for that.
The run in this period should be simple — run 30’ every day you can. Once a week do 1’ on / 1’ off for five to seven repeats…fast ON, walk the OFF. And one other day is a slow longer run of 8 to 10 miles. Ideally TRP pace…you could talk the whole way. So you can start off with 4-5 runs a week…but build that up as your body stays healthy.
Macro Questions:
+ What was your prior injury and how can we take steps to avoid it?
+ What areas can you see improvement for Texas?
+ Any gear changes given the course?
+ How will you need to change your nutrition plan for the heat (lessons learned from your race)?
+ What are good OS targets for run (vDOT and # of runs) and bike (FTP)?