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Stark Micro - Hell Hath Frozen Over

John StarkJohn Stark
in Coaching Forum 🧢

After "retiring" from triathlon and swearing I am DONE forever, I am back.  Hell hath officially frozen over.



Here is the back story:

  • Have done ZERO real training for past 3+ years.
  • Gained several lbs. over past 3+ years.
  • Have spent all this winter losing said lbs. and then some (mainly body fat - think 4-hour body) - Low HR Z1 stuff - No OS.
  • I am lighter than my typical race weight.

Over the past 2 weeks I have started:

  • Riding my MTB.
  • Riding a fat bike, mainly in snow.
  • Just started running again this week.  Running by time.  15 minutes right now.
  • Getting on the road bike tomorrow.

In July I am doing Vineman 70.3 (it's all Tom Glynn's fault)

So . . .

Leading up to the 12 week INT HIM Plan that starts (I believe) on April 11th, I need a plan to ramp my SBR from basically zero fitness.

Can you help me lay out a training plan for the next 7 weeks to get ready for the start of the HIM plan?  Something I can follow to get back in the groove for EN training?

Thanks.

~ Stark

Comments

  • Paul HoughPaul Hough
    Just lock in a standard week with 4 runs, 3 swims, and 3 bikes regardless of time and go from there. How's the knee?
  • Coach PatrickCoach Patrick
    @John, you can take the man out of triathlon... image Great to have you training with a race in mind, but you are right to think about the next 6 weeks (starting with this one!) as the most important part.

    Rather than drop you into a real plan let's have you do a basic week and then report back with your totals each week.

    3 Bikes a Week...only one on the trainer. That trainer ride should have some "ABP" efforts, not from watts, just PE. The Fat Bike or MTB rides are just for time...but it would be nice to have some of those be up in the 90' to 120' range.

    2 Swims a Week....I don't care what you do at all..just get in the water at first, minimum 30'. Use all pool toys required to keep you in there. After 3 weeks we can talk more about details.

    4 short runs a week....15 minutes now...a day between runs please. I'd encourage you to walk there too....so like walk / hike 15'....then run 15'...then walk more, etc. Think of it more as "time on feet" for now...as you move forward we can do more running, less walking. Like:

    Wk1 = 15' run blocks
    Wk 2 = 2 x 10' run blocks with walk break.
    Wk 3 = 20' run blocks with walk break.
    Wk 4 = 2 x 15' run blocks with walk break.
    Wk 5 = 25' run blocks with walk break.
    Wk 6 = 2 x 20' run blocks with walk break.
  • John StarkJohn Stark

    @P:  This is EXACTLY what I am looking for.  Thanks SO MUCH. 



    Will keep ya posted as I progress.  I assume it is in this thread?

    Again, thanks so much!  Time to get busy.

    @Paul:  Amazing how injuries and nagging issues go away when you stop training.    I have been busy with my son in Boy Scouts the past couple of years so I have been backpacking, hiking, etc. with no knee issues.  But ask me again in 8 weeks once I get really going on the March to Vineman.  

    ~Stark





  • Coach PatrickCoach Patrick
    @JS, this is the place. Consider me subscribed and paying attention!
  • John StarkJohn Stark

    Hey P:

    Just a quick update:



    2.5 weeks into this and I am starting to feel pretty good.  Hitting most of the workouts and my run this morning had sections of "unconscious running" where I got lost in thought.  No moaning and struggling.  And yesterdays bike was almost too easy.   I have a long way to go but things are progressing nicely.



    More next week.

    ~ Stark

  • Coach PatrickCoach Patrick
    SWEEEEEET. Just getting back into the rhythm...remember how good this feels so when you are tempted to disrupt the new normal by over achieving (paging Tom Glynn's influence!), you'll make the right decision...at least for a few more weeks!!!

    Thanks for the update!
  • Tom GlynnTom Glynn
    I'm not talking to John for a few more weeks - then we ride hard image
  • Team Endurance NationTeam Endurance Nation
    @Tom...much appreciated! image
  • John StarkJohn Stark

    P:



    Me over achieve/over reach?  NEVER!  



    And Tom missed me so much he entertained me in his pain cave this morning with some fun 2 x 20's over 90 minutes or so.  Me ABP.  Him FTP.  Lotsa Holy Water dripping off my bottom bracket and on to his black mat.







  • Coach PatrickCoach Patrick
    Traffic cone in front of the fridge, eh? Tom must be on a diet or something.... image
  • Tom GlynnTom Glynn
    It's the beer fridge - cone, but not locked image
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