2016 Full Plan Week 18 Modifications...
Folks,
Over the last several weeks of training was in trouble is come to our attention that the full plans have some insane mileage listed in week 18. This has now been fixed to reflect different training levels from advanced to intermediate to begin her. In order to see these changes, simply refresh the screen when you're looking at week 18 and you should be all set.
How Did This Come to Pass?
When coach Richard and I write the plans, we start with the advanced level. Mostly created a plan to finalize the, the guy would back to each subsequent ability level. Mr. some reason, when we built in 18 in the advance program we did not dial it back from the other ability levels. As a result athletes of all levels were looking at a massive weekend with three new drives.
Why such a big weekend?
This is essentially the last weekend you can have any real effect on your fitness. By this time, the run is done, so the focus is primarily on the bike. One can rack up a lot of fatigue / training stress here, but you will shed it over the 14 days until Race Day.
This protocol was designed last year by Coach Rich as he builds his peak fitness heading into Ironman® Wisconsin. He was closely monitoring his data using Training Peaks and chose this path. We decided then to roll it out to the best efforts… The only mistake being not changing it for different abilities.
Here is what the plans look like now:
- ADV: Fri = 112/6, Sat = 85-100/6, Sun = 56-100. Linked to the Master Race Execution page vs the Camp Week resources. Re the swim, I put it on Friday but told them to do it either on Friday or Saturday. IOW, just do the RR swim wherever it works but I put it on Friday.
The goal here is give ADV athletes the chance to boost their CTL a bit more before the taper drop off. This Sunday ride is not required. IF you get here and are shelled...take the day off. - INT and BEG: Fri = RR swim. Sat = 112/6 RR. Sun = 56-85mi ride, no run. For the Friday swim, added a note to the effect "would be great if you could do this on Saturday before the RR brick. If yes, do that and take Fri OFF. If no, then do this swim on Friday per the schedule. No bike or run on Friday.
Very similar to Camp Week, only the long run is earlier. This should be very much in alignment with your previous weekends, so nothing crazy here. If you are tired rest; if you feel good dial it in.
Please Note: Sunday is NOT the day to try overachieving at some new ridiculous zone!
Hope this clarifies stuff for everyone....thanks Team!
~ RnP