Keith Shireman - Micro

Keith Shireman · September 16, 2016 2:09PM

Coach Patrick I'm looking at a race schedule for next year and right now all I have entered is IMTX for April. I'd like to do a couple of 70.3's but my work schedule makes it difficult to do. How long after IMTX in April should I wait before starting to ease back into training? I was looking at Buffalo Springs, Muncie or Madison, WI for a 70.3. I'm not sure if those races are too soon to jump back in for training depending on how my body feels. Of course IMTX will be my first full IM. Ideally I'd like to do a 70.3 before IMTX but of course my work schedule makes it difficult. thanks for your time.

Coach Patrick · September 19, 2016 6:18PM

Man, that work thing is a total PITA.

I recommend that you go like late August or September...you want enough time so that you don't mind recovering. Most folks have a second race so soon they put themselves in a hurt locker.

You don't need a half before a full, it's just a nice prep. We can get around that.

Keith Shireman · September 20, 2016 3:16PM

Thanks for the response Coach P. Aug or Sept doesn't work for me since football starts Aug 1. I would have to play it by ear and see what I can do.

Coach Patrick · September 22, 2016 6:19AM

KS -

Well if life dictates the schedule then so be it! I don't do a good job of remembering everyone's work schedule related to exercise, so if you want to give me some date parameters within which you can operate I'll be happy to work with those. Let me know.

~ Coach P

Coach Patrick · November 3, 2017 1:30AM

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

I have been working on keeping a good base with swim, bike run. All of which are low volume, run durability, 90 min spin, 1700-2000 swim 2 days a week. Nothing strenuous due to work load during the football season. Ready to start the Outseason and prepare for Ironman Texas.

Your Races

4/27/2018 Ironman Texas

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 11/02/2017
On 10/30/2017 Load the Intermediate OutSeason Plan (Run Focus), 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 EN*Full to end on 4/29/2018
On 4/30/2018 Load the -- Post Ironman Transition Plan, All Levels (4wks) to end on 5/13/2018

Coach Notes

Let's get to work my friend...time to train for Texas!!! I want you to throw yourself right into the Oct OS so we can get to work...if it's "early" for you, then dial in the Beginner plan for the first 5 week phase before you move on.

Let's get to work!

~ Coach P

Keith Shireman · November 3, 2017 2:30PM

Good week of OS training. Not early at all. Going to build the bike up to 150 min over the next few weeks since I only at 90 min right now. Keeping the run volume easy since I injured my back around this time last year. Trying to be a smarter triathlete and listen to what my body tells me. During swim camp do I bike and run any on the plan? I can't remember the phases. Thanks for your time! My goal is prepare my best for IMTX and shock a lot of people! I know it's my first full but I'm ready to make a statement!

Keith Shireman · November 25, 2017 11:24PM

Coach P I have a question. I have ordered a new Garmin bike computer and a power meter. Should I wait until there is a test on the Out Season plan to get started using it or get started as soon I can get it mounted? I won't have everything together until I get it by the end of the week. I'm ready to see where I can make more gains on the bike.

Coach Patrick · November 27, 2017 10:16PM

@Keith Shireman - When you get a new power meter, you should write it right away. It takes a long time to get used to the numbers, and he will likely ask some good questions that will force you to learn more about how to set up your display as well as manage the data. Better to get all of that out-of-the-way now instead of when you are in the middle of a test!

Very exciting to hear of this new addition and I look forward to seeing you in the power and pce forums.

Keith Shireman · November 29, 2017 8:09PM

Thanks @Coach Patrick !!!

Coach Patrick · December 1, 2017 3:50PM

Keith Shireman · January 3, 2018 5:59PM

@Coach Patrick
Bike test: 20' Normalized Test 159 watts, Previous was 145.

5k time trial complete:

Input
Test Date:	1/3/2018
Test Distance:	5K
Avg Pace Per Mile:	7:47
Test HR:	136 bpm
Test Time:	24:09
Run Test vDOT:	39
Half Marathon Pred Time:	1:53:24

Coach Patrick · January 8, 2018 1:51AM

@Keith Shireman - I see the new power meter is already paying off! Way to keep pushing for those incremental gains… Very nice to see. I look forward to continued progress.

Thank you also for the 5K test data. Out of curiosity, is that done on a treadmill?

Enjoy those new zones!

Keith Shireman · January 10, 2018 10:16PM

@Coach Patrick No sir! Outside in the cold! Hahaha! 12 degrees!!!

Keith Shireman - Micro

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