Dan Fulk Macro Thread

Coach Rich

Hi Dan,

This is your very own “Macro Thread” where you and I can discuss any questions you may have about the Triathlon Season Roadmap (TSR) that I created for you here. This is also a space where we can discuss any big picture, season planning, race schedule and other related issues you may have going forward.

Welcome aboard!

dannmd

Coach Rich

Thanks for the quick turnaround on the TSR and for the video.  One quick question...the race rehearsals you mention in the plan...i'm assuming those are dates I should be looking for a race to schedule?  I guess I'm just looking for a little context around what types of Race Rehearsals i'm supposed to be doing for those weekends before the race...1st and Final.  Are these just road races...run only...or should I be looking for multisport events?  Many local events have recently opened up and the earlier I sign up the better for planning and prices.

Also a big thing to mention is I just received treatment for plantar fasciitis today...a shot...and I won't be running for a couple days.  I can prob run Friday and try to do my 5k test then.  Also...I've signed up for a Computrainer bike class on Wed nights for the next 6 weeks...so i'll need to make sure I can work that into my training or just replace one of the weekly bike workouts on the EN plan.  I'm planning to double that to two classes a week in the winter with intentions to really come out stronger on the bike in the spring.  Last schedule issue...i'm leaving Sat for a week on the west coast for vacation.  It's been planned forever and it's sort of a thank you trip to my support crew for all they things they do for me and my race season so I can get a few runs in there, but I really plan on getting going on the structured plan when I return the following week.  I was going to wait to join until I returned but Mariah said it would be better to join even though I was going out of town to get the planning and testing done.  I already have my FTP test for the bike...done two weeks ago so I really just need to do the 5k run test to get you the info you need for my zones.  I'll work with Mariah tomorrow to go over what I have.

Lastly, my body composition...I finished the season around 200 lbs and i'm currently about 5-10 over that now on a 5'11'' fram so i'm not a small guy.  My intention is to get to 180, or lower, by March...so nutrition is a goal this winter as well as strength training.  I assume this is the time of year to really work on strength and core work so i'll be looking for a program or maybe a local group to work with for that.  Sorry for the lengthy message but I wanted to make sure you had some additional info for our call Thursday.  Thanks...Dan

Coach Rich

Posted By Dan Fulk on 01 Nov 2016 07:28 PM

Coach Rich

Thanks for the quick turnaround on the TSR and for the video.  One quick question...the race rehearsals you mention in the plan...i'm assuming those are dates I should be looking for a race to schedule?  I guess I'm just looking for a little context around what types of Race Rehearsals i'm supposed to be doing for those weekends before the race...1st and Final.  Are these just road races...run only...or should I be looking for multisport events?  Many local events have recently opened up and the earlier I sign up the better for planning and prices. These are simple big, important workouts that are scheduled in the plan, during which you're going to rehearse your race plan. Best to NOT do these within the context of a race but rather do them on your own. I put them in the TSR so you know they're coming and can schedule / make plans for them ahead of time. 

Also a big thing to mention is I just received treatment for plantar fasciitis today...a shot...and I won't be running for a couple days.  I can prob run Friday and try to do my 5k test then.  Bump the test to next week or any other time when you feel you're back to 100%. In other word, fixing your PF has priority over the test. Also...I've signed up for a Computrainer bike class on Wed nights for the next 6 weeks...so i'll need to make sure I can work that into my training or just replace one of the weekly bike workouts on the EN plan.  Would be best to do that CT class in place of the Tues ride. I'm planning to double that to two classes a week in the winter with intentions to really come out stronger on the bike in the spring.  Last schedule issue...i'm leaving Sat for a week on the west coast for vacation.  It's been planned forever and it's sort of a thank you trip to my support crew for all they things they do for me and my race season so I can get a few runs in there, but I really plan on getting going on the structured plan when I return the following week.  I was going to wait to join until I returned but Mariah said it would be better to join even though I was going out of town to get the planning and testing done.  I already have my FTP test for the bike...done two weeks ago so I really just need to do the 5k run test to get you the info you need for my zones.  I'll work with Mariah tomorrow to go over what I have. Ok, sounds good. You're fine to just pick up the OS plan right where you "should" be, when you get back. IOW, not a big deal to skip week 2 or whatever and move to wk 4 (for example) when you get back. You'll be fine.

Lastly, my body composition...I finished the season around 200 lbs and i'm currently about 5-10 over that now on a 5'11'' fram so i'm not a small guy.  My intention is to get to 180, or lower, by March...so nutrition is a goal this winter as well as strength training.  I assume this is the time of year to really work on strength and core work so i'll be looking for a program or maybe a local group to work with for that.  Sorry for the lengthy message but I wanted to make sure you had some additional info for our call Thursday.  Thanks...Dan See the Monday and Friday core sessions in the OS plan and the resources in wk1 of the plan will point you to ^that^ and also some good body comp stuff we've created for you here.

Good luck!