Behler Macro Thread

JeremyBehler

It's been over a month since IMMOO and I have spattered a few WKOs in here and there, but now ready to get back into something more structured and start thinking about 2016.

My goal for 2016 is to nail my race in Kona.  This will be my first time in Kona and I know racing there is tough so want to come with my best fitness ever and the mental 6 pack to execute as best possible.  

I am thinking something like this :

DOS wrapping up in mid Feb and leading to GF plan.  I'd have TOC in the middle of GF plan.  I'd start IM specific training 12 weeks out, or early July.  I'll probably do a local Oly again in mid-June but I'm thinking another long course event may be good as well.  There are a few 70.3s in June/July that would work well for me. 

Additionally, I've toyed with maybe doing a mid/early summer IM.  With my #1 goal being performance in Kona would this be a bad idea?

Coach Patrick

JB, great to hear from you as always. A few notes before the specifics...it is _just_ an ironman...and you are good at the ironman thing, so you don't have to go wiggyballs here. Critical success areas are hydration / ability to pound fluids, heat acclimation, strong swim (you got that), good run durability, and supreme mental toughness.

On paper it's one of the easier races you'll do...unfortunately you have to race it in the real world.

1 - Start now by running your ass off. Lots of running, all aerobic, logging time and getting durable. Bonus if you can hit a few big weeks in Nov and Dec all aerobic. Swim all you want, but aerobic. Minimal biking. Yoga if you can make it happen.

2 - Jan OS start = full gas on the hard stuff while you maintain the weekly long sunday run and general run weeks in the 35 to 45/week range.

3 - You exit OS mid April, which gives you 5 weeks before the TOC. I think this would be a great time to get back to a few big run weeks, 3 swim days, and a weekly long ride (since you'll be shutting run down during the TOC). We can hash this out.

4. TOC madness.

5. 1 Week of Recovery...really...just chill it...swim a lot, no bike, run a few time.

6. Then you have 4 months to go to KONA. I say yes to the 70.3 racing, ideally two of them. If you can do them in the July / August timeframe even better, so it won't interfere with good early work. I say no to the IM...don't see why you need one...you shouldn't need the motivation...

Other stuff...you'll want to plan on another big bike week somewhere in early Sept...so lock down some dates...

Thoughts?

JeremyBehler

Thanks P. Makes sense in general. A few comments/questions.

1)Why minimal biking until JOS?
2) What is a 'big week' running the next couple months? 40+ miles? Long runs of 12-14?
3) The date change of TOC means I may not be able to attend. I may try to get on the waitlist for Blue Ridge and also get in on one of the training camps...maybe Chatanooga..where I can come in a day or two early and find a couple people that want to get in some extra miles. Make sense?

Coach Patrick

1) We reduce cycling early to make more cycling later. In other words, your body needs a variety of workouts across the your. Plus you have multiple opportunities as well as plenty of time to rebuild it before you need it. Not to mention the fact that you are going to be doing some significant running during this timeframe. By cutting the bike, we are making more for your run fitness to grow. if you want, you can be like 2009 or 2010 coach Patrick didn't ignore what your body is telling you to hate your life this year. :-)

2) I will send you a file to look at regarding the year.

3) Blue Ridge doesn't want you back. :-) No seriously, we have 30 campers now and a six person waitlist. You're welcome to join the waitlist: www.endurancenation.us/camps/crucible-training-camps/ I think going to a camp like that make sense, but you could also roll your own like John Withrow and invite people to it. :-) Keep me in the loop!