Mike Toomey's Official Coach Thread

Mike Toomey

Hi Coach,

I have already done my season plan with Coach Rich, and I begin my OS plan this week.  I have a question regarding the week structure as our family goes downhill skiing virtually every weekend.  We head up on Friday night, and back on Sunday late afternoon.  I will be active on those days skiing, but triathlon training will not be possible on Saturday, and marginally possible on Sunday.  Typically, we ski pretty hard (I can feel it in my legs Sunday and Monday mornings).

My question is how best to structure my OS weeks given these constraints.  

Mike

Coach Patrick

Mike -

That's not a constraint, that's awesomeness!!!!

So you have approximately five days of normal training before you go off and ski. We will need to prioritize those days according to how you feel your training time will be best used. Personally I would look at it as two bikes and three runs.

Mon - short run day, relatively easy if you need to recover from the weekend.
Tues - Tuesday bike / run as planned.
Wed - Wednesday Run as planned.
Thu - Thursday bike / run as planned.
Fri - Run choice day. This would be day 5 of running…so you could swim if tired here…but if possible get this to a steady run…would be nice to back up your Wed with another steady run.
Sat - SKI
Sun - SKI

So no real “flashy” running here given the pounding on your legs across the whole week. My question for you is would you be satisfied with coming up with an intensity given what you have planned each week?

Let me know what you think!

~ Patrick

Coach Patrick

@mike toomey -

Here's your updated Season Plan, as promised. This is where you'll return to post all your "coach" questions as responses; I'll see them and reply. This first post is my best outline of how to proceed with your races, but you can ask any / all questions you want. So post away, know that I reply here usually M/W/F each week.

Power User Tip: Click the Star icon by the Title of this thread to subscribe, and you'll get email updates when I do reply. 

Your Notes

Multiple IM finisher IMMT last year. Have not done much since - back running again - 15-20 miles per week.  No biking or swimming at the moment. I will begin biking this week - thinking a November Outseason

Your Races

• IM Lake Placid 7/22/2018

Season Update

These are your recommended training plans, including the date you should start each one (sometimes you won’t complete a full plan but transition to another one).  You can change your plans on the Training Plan page by clicking the Move / Change button. Learn more about each plan on the Training Plan Central Page.

• Last updated by Coach on 09/11/2017 
• On 9/11/2017 Load the -- Run Durability 1 (9 months out) -- 4 weeks to end on 10/8/2017
• On 10/9/2017 Load the -- Run Durability 2 (8 months out) -- 4 weeks to end on 11/5/2017
• On 10/30/2017 Load the Intermediate OutSeason / Run Durability Plan, 14wks to end on 2/4/2018
• On 2/5/2018 Load the -- Swim Camp to end on 2/18/2018
• On 2/19/2018 Load the Intermediate Get Faster Training Plan, 10wks to end on 4/29/2018
• On 4/30/2018 Load the Intermediate EN*Full to end on 7/22/2018
• On 7/23/2018 Load the -- Post Ironman Transition Plan, All Levels (4wks) to end on 8/19/2018

Coach Notes

Great to hear from you..and to have you back on the "fitness" train! You are right to build up slowly starting now...6 to 8 weeks is perfect, and I recommend our Run Durability Program (RDP) to do just that (and you can bike when you want). If the RDP seems like a lot, you can also knock out all the intensity for the time being. 

Then it's OutSeason® into the GetFast Plan (learn more) for 10 weeks...this is a tough double, but we can talk about how you are handling it at the time. Then we dive into the Race Prep. 

Of course, if you add other races, I can help out too.

Let's get to work!

~ Coach P