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Gary Lewis Official Coach Thread
Coach,
I am supposed to test this week to finish up my GF Int plan for IMAZ. I start IM INT next week, but because of an unexpected family get away (SAUs), I will be out of town next weekend. I am leaving Friday morning and coming back Sunday evening. I can run while out of town, but no long bike. Should I rearrange training days next week?
G
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Here's what I suggest:
Mon - As planned
Tue - Wed Bike + Run
Wed - Tuesday Run + Swim
Thu - ABP Trainer ride (up to 90' in Zone 3 effort...bascially your Sunday ride here), brick run of 15' if you can.
Fri - Off
Sat - Long Run
Sun - Off
Gary, please see MS2 for each session. MS2 is different, Mon vs Tues.
Here's your personal Coach Thread, 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 here to guide you through your first year on EN, so you can always come back here.
As you'll see in this forum, I handle all manner of edits and changes. 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
I haven't raced since IMAZ last year. Took a well needed break and it took a LONG time to get my head back. Back in full swing and pumped up again. I have been on the HM INT for the last month. Running a HM on 9/1. Thinking about Bike Focus, then OS. Planning on trying for Gabe's Moab Camp at the end of April and hopefully an OLY in there to make it interesting.
Your Races
Your 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.
Coach Notes
While you are HM fit now (good luck!!!!) and be sure to read our HM Race Execution stuff here, we'll want to keep the steady running up into the Nov OS via the Run Durability Program (RDP).
I am 100% ok working with you to "hack" the bike for some early gains during that time, but I don't like how the Bike Focus plays here (it's better next year, maybe instead of the GetFast block I have outlined).
We then dive into the OutSeason® ready to set and crush some big goals. That drives you into your HM for RnR (we can build that in) before the remainder of your year.
Let's get to work!
~ Coach P
Right now I'm still recovering from the travel and the HM. My body seems to take a long time to get right after difficult races/efforts.
I never wish anyone "Good Luck" as that implies you're not prepared. I'm wishing you "Great Racing" while you're in Kona. Crush it, we'll be cheering you from the sidelines.
G
PS, thank you for the well wishes
@Gary Lewis -
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 Monday & Friday 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.
Coach Notes
Gary, thanks for the file. I want to get you into the OutSeason Plan despite your upComing vacation, as I Think the change in focus will really help you out. I recommend you be conservative on the Run Level (keep it as Lvl 1) so we can build the bike successfully. If you get me the details on your vacations, I can advise more.
I am thinking that basically you will do the OS when you can, then Run Frequency as you are able on the road. There will be starts / stops but I think overall it will get you headed in the right direction. Then you can build on top of that (and your early swimming) by following the Short Course plan. You'll leave it a bit early to go into the Full plan, but otherwise it's straightforwards.
Let me know what you think!
Your Races
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 within Final Surge by clicking on the Training Plans > View My Plans. If you need help manipulating your plans in Final Surge, be sure to check out our Help Site. Remember, you can learn more about each plan and find related plan resources on the Plan Descriptions and Resources page.
Your Notes
Haven't raced since August Mountainman Olympic high elevation. I'm easing back in and building fitness nowI am getting back into training after a long layoff. Trying to focus on technique for both swimming and running. Swimming, I have joined a Masters swim program and trying to get in the pool 3 times a week. Running, I am in the process of building fitness while focusing on the proper technique with the expectation that the payoff will be big both in terms of speed and endurance. I've been on the bike trainer a few times, but ready to get to work. January focus has been adjusting diet. I am at the weight I raced 2016 IMAZ (which is the lowest I can remember). Expecting to shed some more this year. Some vacations planned in March - Iceland (no training) and St Louis in May (can run).
I want to be ~12:00 hr time zone this time. and feel with some run speed it is obtainable.
Let's get to work!
~ Coach P
@Gary Lewis hows the training going?!
Thanks for checking in. Life got in the way and then I got lazy/depressed for a little bit. One of my Boy Scouts died while a group of them were out hiking. This is turn has stirred in me the need to accompany them on a 12 day backpacking trip in July to ensure everything goes as planned.
I am back in beast mode until I leave for 70 miles of hiking which shouldn't hurt my fitness:
So for now, I'm training every day until I leave, trying to follow the current plan I have loaded in FS. Taking the runs easy but working hard on the bike to hopefully build backpack fitness as well.
Let me know if you think I should switch gears in any way.
G
Gary – I’m so sorry to hear about your loss. That is terrible, and I fully understand your desire to re-engage with the troop.
I think your plan is fine, there’s a healthy balance that needs to be in place in order for our fitness/body to be able to grow. I think your plan of consistency now and the work associated with completing the hike will hopefully leave you with a great foundation upon which we can build.
Coach - I wanted to check in and get some guidance for training with a focus on the week of 9/16-22. I will be driving up to Al's place in Colorado. Ronda and I will drive up on Saturday and arrive at a condo on Saturday eve. Sunday, we will spend some time in the morning doing a little sightseeing and exploring. That gives me time for a easy run on Sunday. On Tuesday we will move over to Al's place. We will head back to Arizona probably Saturday or Sunday. Since I have unlimited time that week and hopefully good weather, I want to make the most of that time. I know Al will also be able to provide guidance as well.
This year my training year had large gaps and wasn't quite what I had hoped. I have been working pretty hard on building FTP with some good success. I would still like to get it back to where I was before IMLP last year or better. I realize we also need to start adding the far on the fast. Since we haven't had a day below about 110 in a while, that just hasn't been possible yet. 3.5 hours on the trainer with breaks, is about as much as I can take. Had some stomach issues last Tues-Wed and strained my back at work on Thursday, so last week was lost.
Swim - working solo with a focus on form. I've joined a Master Swim class here and hoping to attend MWF.
Run - working/focusing on run form and cadence.
BC - pretty good there. Lost some weight in January, which included both muscle and fat. I am smaller and closer to the size I should be, but lost some power on the bike which is coming back.
Let me know your thoughts and if a call is better.
G
Great to hear from you! So jealous that you’re making this trip but simultaneously glad that you can. Given the ride and concerns that you faced at home, I think training up there is a perfect opportunity for you to put more time in the saddle. Swimming at altitude is essentially self-inflicted torture, so I don’t see any reason why you should do that unless it’s something that I want to do and you are tagging along. I promise that your times will suck and you will feel unsatisfied with the training session. 😂
He has a variety of rides, some are just epic and our “must see” rides. To miss out on them when you are in the area would be a real shame. But he also has great options that involve a lot of bike path time that is long and flat, just what you need.
He has a great route that includes a 12 mile 2% climb that, when you flip it, has a headwind on the way back. I can’t think of something more Arizona specific than that!
I would plan on something like four hours on Tuesday, two hours on Wednesday, 5 to 6 hours on Thursday, and 3 to 4 hours on Friday. Yes, that is all cycling!!
Of course, some of that will be weather dependent. But I like the idea of actual meeting with a moderate day, recovering a bit, going big, and then trying to build some fitness on that last day without breaking.
His place is on a hill, surprise!, So it’s not the best to run from but you can get a few short break runs in. Honestly I would plan on you coming home and getting along running on Sunday and will be completely satisfied if that was the bulk of your mileage for that week. Essentially we are looking to double and potentially triple your cycling mileage in just a few days combined with the other training you can squeeze in.
Let me know what you think about that overall schedule and we can go from there!
~ Coach P
Coach-
I haven't submitted next years plan as I am undecided on what race and where.
First, I plan to do Tucson camp, no matter what the race decisions are. I am only planning on 70.3 and shorter for 2020, and seriously considering Hawaii. I know with the heat that will be a tough race, but I like the vacation side of it, dates and SAUs (at the moment). Although a European trip may not be ruled out.
2021 has me thinking IMCDA, as it is relatively close and I would think there will be a strong team presence.
After IMAZ I think, my real focus needs to be getting faster on the run, while slowly improving bike. I can live with a 6-6:15 bike, but there seems to be a lot more time for me to be cut on the run side of things. After I get recovered some, I will start back on the bike and slowly move to adding in some run with the plan of starting the Jan OS.
If you have a different idea on how to focus on the run, let me know.
G
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 Monday & Friday 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.
Coach Notes
Your Races
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 within Final Surge by clicking on the Training Plans > View My Plans. If you need help manipulating your plans in Final Surge, be sure to check out our Help Site. Remember, you can learn more about each plan and find related plan resources on the Plan Descriptions and Resources page.
Your Notes
Just completed IMAZ. Resting and trying to recover until Jan OS. Need to work on run IMO.
Let's get to work!
~ Coach P
Coach,
Thanks for the kind words and deep dive into my work or lack thereof. Volume was definitely not what I would have wanted. I felt going in, that my run wasn't strong enough to conquer the distance, but I hoped the pixies and unicorns would fix everything.
Al T. came to the same conclusion about HR on the bike. I still have a tough time thinking that was an issue. My happy HR is 135, I can go forever. I think that I could have gone easier on the first loop, to let my HR come down quicker, but I think the 135 that I finished with was where I should be after 6 hours.
Run had issues that I covered in my RR, that I think I know how to solve/plan for better next time.
If you think building the bike is the best way forward, I will go that direction.
Humidity in Hawaii is going to be the limiter this time. Did I mention AZ is a dry heat? 😀
I need to get back on the training horse so I don't have to build back up each time I race. One step forward, two steps back is not helping.
I agree 100% about getting back on the training horse. The goal is to establish some kind of sustainable been staying up a little work. Even if it’s 30 minutes a day, it will add up. It also has the benefit of sending a good written for you which is easy to build on. Going from 30 mins to 60 mins is easy. Going from 0 mins to 30 minutes can seem impossible at times.
ill take the easiest possible modality. Walking is cool; doesnt have to be you on Zwift in a race at 5am on your Ventum blah blah blah 😂
Patrick
Wow, spell correct has made that post almost impossible to understand. 🤣🤣
lol I think there was only one mistake! I was trying to say “sustainable“ level of work. Everything else in the post is correct!
Since the OS BF doesn't have ANY running in it, what should I load as a run plan to supplement it?
@Gary Lewis - Just following up on your monthly feedback for us. Thanks for doing it! 👊
Here's what you said:
Rankings are as follows:
Next month's focus: getting motivated
Extra help request: Not sure. Struggling with lack of motivation and summer heat is here.
I hear that tiny voice in your head telling you to become a beard model for Norelco and I can't let that happen. You're an athlete!!! 🤣 Seriously though, this summer heat deal is your kryptonite. Another way to reframe it is that we're not looking for excellence, but we are looking for consistency. You and I just need to figure out what the definition of consistency is which will work for you. Specifically something that keeps you engaged enough to continue but it's not so much work then it makes training miserable.
There is the DIY TRI on 8/30 you could do (roughly a 70.3). I assume swimming is okay by you? Let me know. Then we are solving for the bike and the run. We don't need more than 30' of running a day, or weekday bikes longer than an hour...I assume you could go INDOORS during the week so you aren't getting up at 0300 to train, and we supplement on the weekends?
What say you? I am happy to help here.
~ Coach P