Sanaa Cody's Micro Thread
Sanaa -
Ok, this is where we can outline a basic program for you to follow complete your half marathon goals in January. But for what I need from you is a basic outline of the workout you're doing right now. This means literally Monday, Tuesday, Wednesday.
It's best if you just list them right out for me so I get a sense for what the baseline training is like. You don't have to go crazy you can just say"Wednesday: tempo run, six months."
We'll have that I can come back he was some modifications to make to keep you on track. When it's all said and done, I recommend that you drop yourself into Maintenance Mode so you can easily get started again come January.
in the meantime, if you haven't already I recommend you check out our Half Marathon Pacing Guidance in the Wiki here.
~ Coach P
Comments
It was great chatting with you. Just like we discussed, I am deferring my OS to February to get the two 13.1s I have in the calendar behind me.
A couple of quick questions for when I dive in:
1. I have a Velotron (thanks to my cyclist hubby) that I really like to use. Is it ok to do my trainer workouts on this?
2. I hate riding my tri bike....I LOVE riding my road bike. Some quick guidance on when to put away the road bike and get on the tri bike will be much appreciated.
3. Given that I'm only planning on sprints and Oly. distance in 2017, is it ok to do all my swim training with a masters group?
Cheers,
Sanaa
Thank you for checking in! I am more than happy to help you get set for this brief winter. Before you return to the out season.
1. Yes, using the Velotron is totally fine. We recommend doing all of your workouts on it, starting with your test. This will ensure maximum workout accuracy and efficacy.
2. I'm with you, riding the road bike is a blast!. Generally speaking, we don't worry about you getting on your tri-bike until 12 weeks until your big race. So if your race is in July, you would get on the bike in April. I know you do a lot of training indoors, so this means putting the tri-bike on some form of a trainer at this point in time so you can become accustomed to that position, etc.
Side note – if your tri bike is not a happy place for you to ride there might be some issues related to it. Is it because you're not comfortable riding it? Sometimes tri bikes can feel unsafe and sketchy because of how they are designed if so, then more ride time might be your solution.
Is it just impossible for you to stay in the Aero position? If so, it's possible that position might be too aggressive. You would not be the first person on the Team whose cycling crazy spouse put them in a very aggressive triathlon bike position. Both are just something to think about, and I'm happy to dialogue with you more here or even have you send over some pictures to look at.
3. swim training with the masses is fine. As a short course swimmer, your top priorities are swimming strength answering frequency. Using a masters program will ensure that you do shorter repeats -- these will build your strength and speed. In the frequency of the program will hold you accountable And help you lay the foundation for better future swimming.
Once you are back on the team, you and I can coordinate how the master swim went into great with your weekly training schedule. Sound good?
Please let me know what else you need,
~ Coach P
@Sanaa Cody -
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 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 the Training Plan page by clicking the Move / Change button. Learn more about each plan on the Training Plan Central Page.
Coach Notes
Let's get to work!
~ Coach P