Coach I hope all is well. Need some adjustment in my training coming up the end of April & first week of May. Travelling to Europe from April 28th and home May 6th. Will be able to get runs in first week and swim and running done second week. Bike may be tough to get done. Any suggestions?
@Bruce Read - Thank you for checking in! That trip comes right at taper time...so I say you do this:
Week of 4/24 (#17) - You get your two bikes in before you leave. So adjust to do interval ride on Monday and Saturday ride on Wed. Swim otherwise. Save the running for the road...you'll want to get in your interval and long run, otherwise it's just an easy 30 to 40 minutes to stay loose (That can be run or hotel exercise).
Upon Your Return (End of #18) - Let's get both of those weekend days riding. It will be good to get you back on the road just to get into your groove.
Then the last two weeks are just about getting sharp, as we move back to your Bike/Run combinations, etc.
Good. One more question if you don't mind. I have been searching but can not find in Wiki or otherwise info on my race pacing and specifically how to set a goal. I know what I can do going full out for swim, bike and running when done individually but how do I adjust those specific paces to reflect doing all three consecutively for a race?
Sorry to keep asking questions but when I follow that thread the title talks about short course racing but the content is all about iron man and 1/2 iron man distances.
@Bruce Read - Great to catch up. Sending you tons of positive vibes for this weekend -- and a last minute forecast change!!!
As for the bike stuff we talked about, I think it's worthwhile searching out an end of Summer / Fall bike volume opportunity -- could be a century or something in that range (60-100) where you ride a new course, challenge yourself, and put that ride into your memory banks.
I'd be happy to go through that with you when you have some ideas!!!
Coach hope all is well. I notice that as I approach my next race July 8th there is no taper period in my training program. I am understanding this correctly?
@Bruce Read - It looks as though Coach Rich wants you to load the SC plan for the last week (week 20) ending on your race...that would effectively taper you!
@Coach Patrick hope all is well. I had to take Monday and today off. Not sure if was the flu or just run down but extremely tired and not sleeping well. I might have been pushing harder that I should have but had excellent training sessions over the last two weeks. I was going to bike Wed morning, run at night then do open water swim Thursday night, run Friday morning, swim Friday night, run Sat and do practice race on Sunday. Will be using the recommended times and effort from training plan.
As you might guess I switched back to SC 20 for the last 3 weeks from the get fast plan. I thought it worked better for me.
@Bruce Read - I think switching back to the short course planned is a great idea! :-) Your plan looks good, my only feedback is:
*don't push hard on Wednesday for either session, let's ease back into it by getting the time done and remaining steady
*if you need to take Friday off because of the teeth, do it again and then enjoy the weekend.
*Make sure you were staying on top of consistent hours of sleep. Even if it's not 7+ hours, consistent sleep matters.
*Don't forget the weather has really ramped up the last two weeks and you might be getting dehydrated overall. Check in on your fluid intake during the day and in training.
@Coach Patrick Hi Coach - back from being lost. After my last race, July, I developed major issues with my abdominal muscles and more specifically my psoas which I didn't even know I had one. I shut down training and finally after seeing multiple doctors one person figured it out, medical massage therapist who then recommended me to a sports chiropractor who worked wonders with me. I have been slowly getting back into shape, legs are good but lungs not so good. My goal this year is to complete a HIM race in the July/Aug timeframe. I need to get more formal with my training and will be signing up for outseason training but I am traveling more now so need something that will accommodate hotel treadmill running on Tuesday through Thursday.
@Bruce Read - I am laughing out loud here with your comment about your psoas. Hysterical. I have a similar issue and I’m glad you have found someone who can help you with that situation. It makes a massive difference.
Honestly, I would rather have you on our run durability program for 4 to 6 weeks before you start any consistent training. You could easily load the run durability to program and then join in the February Outseason one week late on February 12.
This will have you doing some consistency of training which will get your lungs back into shape. It will give you more running which matches with your travel schedule. And you’ll be more successful by the time you get to the outseason come February.
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
Slow. Just getting back into training from taking 5 months off due to abdominal injury. Have been running and on trainer now for last two weeks.
Your
Races
Ironman 70.3 Ohio (2018-07-29) #703Ohio_18
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 01/18/2018
On 1/15/2018 Load the -- Run Durability 3 (7 months out) -- 4 weeks to end on 2/11/2018
>> Transition Early <<
On 2/5/2018 Load the Intermediate OutSeason (Bike Focus) Plan, 14wks to end on 5/13/2018
On 5/14/2018 Load the -- Swim Camp to end on 5/27/2018
On 5/21/2018 Load the Intermediate EN*Half to end on 07/29/2018
On 7/30/2018 Load the -- Post Half Iron Transition Plan, All Levels (2wks) to end on 08/12/2018
On 8/13/2018 Load the -- Run Durability 1 (9 months out) -- 4 weeks to end on 9/9/2018
Coach
Notes
Bruce, I totally want to know more about your abdominal stuff. Are you ready to get back??!? Please let me know.
To help the transition, I have you in the Run Durability Program for a few weeks before joining the OutSeason Plan (L1 workouts please) with a bit more intensity. You'll recover with Swim Camp and then right into the EN*Half Plan.
Nothing super sexy here; all we want early is consistency. So let's focus on building a solid week for you that you can execute. IF talking is easier than typing, set up a call with me here please!
Comments
Can you work in the Saturday bike on Friday AM (as much as you can)? Then you can run short Sat (sat brick) and run long Sunday as planned.
The other alternative would be to drop Wed run for an aerobic bike, but I'd rather not lose that run.
- Week of 4/24 (#17) - You get your two bikes in before you leave. So adjust to do interval ride on Monday and Saturday ride on Wed. Swim otherwise. Save the running for the road...you'll want to get in your interval and long run, otherwise it's just an easy 30 to 40 minutes to stay loose (That can be run or hotel exercise).
- Upon Your Return (End of #18) - Let's get both of those weekend days riding. It will be good to get you back on the road just to get into your groove.
- Then the last two weeks are just about getting sharp, as we move back to your Bike/Run combinations, etc.
How does that sound?~ Coach P
http://members.endurancenation.us/Resources/MasterRacingPages/MasterENShortCoursePage.aspx
Enjoy!
~ Coach P
Here is the SC Racing Page: http://members.endurancenation.us/TrainingPlan/TrainingPlanCentralPage/ShortCoursePlanResources/PacingandNutrition.aspx
Here is the Overall SC page, with Table of Contents in the Sidebar: http://members.endurancenation.us/TrainingPlan/TrainingPlanCentralPage/ShortCoursePlanResources/IntrotoShortCourseTriathlon.aspx
~ Bad Coach
Thanks.
As for the bike stuff we talked about, I think it's worthwhile searching out an end of Summer / Fall bike volume opportunity -- could be a century or something in that range (60-100) where you ride a new course, challenge yourself, and put that ride into your memory banks.
I'd be happy to go through that with you when you have some ideas!!!
~ Coach P
As you might guess I switched back to SC 20 for the last 3 weeks from the get fast plan. I thought it worked better for me.
Any concerns.
Bruce
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
Slow. Just getting back into training from taking 5 months off due to abdominal injury. Have been running and on trainer now for last two weeks.
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
Bruce, I totally want to know more about your abdominal stuff. Are you ready to get back??!? Please let me know.
To help the transition, I have you in the Run Durability Program for a few weeks before joining the OutSeason Plan (L1 workouts please) with a bit more intensity. You'll recover with Swim Camp and then right into the EN*Half Plan.
Nothing super sexy here; all we want early is consistency. So let's focus on building a solid week for you that you can execute. IF talking is easier than typing, set up a call with me here please!
https://calendly.com/pmccrann/15min
Let's get to work!
~ Coach P