Tommy Bond Macro Thread

Coach Rich

Hi Tommy,

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!

Tommy Bonds

I have been doing a considerable amount of reading on the website since I have had a few days off over the holidays. I have 2 races for sure on my schedule in 2017 but looking at others and wanted to get an opinion before I committed. I am doing HIM Chattanooga May 21 and my primary reason for doing this one is to complete it with my son who will be graduating and wanted to race with the old man one last time before (hopefully) leaving for the Naval Academy in June. My challenge here is getting him ready while also racing track season. He is sitting in first in the state going into season but I don't want him over training just to complete the 70.3 so my objective is really to hold him back so he finishes without blowing up on the run. I am also committed to IM Louisville Oct 15 as my first full. Should I be looking at an Olympic or 2 over the summer or maybe a 2nd 70.3 over the summer? I have a buddy doing Lake Logan North Carolina 70.3 August 5 but not sure if I should even consider. This is my first year with EN but I have raced 70.3 in the past and gone under 5hrs. I just want to be smart about it and build on the fitness with a goal to do as well as possible in the full distance. Ideally I would like to go sub 12hr on my first and I think this is doable without overreaching in my first event.
My big questions: Should I consider additional races between May 21 and August and if so what distance should I consider?

Tommy Bonds

Looking for a little advice bc I will need to update my long term plan this year. I was told yesterday surgery to repair 3 herniated disk in my neck is my best option so I am having surgery next week. I still plan to participate in Chattanooga 70.3 May 21 if possible & possibly perform at Louisville Oct 15. I will likely cut back or cut out other races over the summer. What do you propose as options? Do I continue some form of bike training as allowed then elliptical as Dr releases to do so & continue as a member or should I suspend membership for a couple months? Dr said I could ride stationary bike after 2 weeks but no running or swimming for 3 months. I have never been 1 to be still so this is totally out of my norm. Thanks

Coach Rich

Posted By Tommy Bonds on 11 Jan 2017 01:45 PM


Looking for a little advice bc I will need to update my long term plan this year. I was told yesterday surgery to repair 3 herniated disk in my neck is my best option so I am having surgery next week. I still plan to participate in Chattanooga 70.3 May 21 if possible & possibly perform at Louisville Oct 15. I will likely cut back or cut out other races over the summer. What do you propose as options? Do I continue some form of bike training as allowed then elliptical as Dr releases to do so & continue as a member or should I suspend membership for a couple months? Dr said I could ride stationary bike after 2 weeks but no running or swimming for 3 months. I have never been 1 to be still so this is totally out of my norm. Thanks

Hey Tommy,

Wow, that's a very serious surgery! Your doctor and your neck should be your coaches through all of that. That is, follow the doctors orders with regards to your activity level, exercise, etc, then reassess the rest of the year when you come out the other end. In my experience, endurance athletes often bounce back more quickly than most surgeon expect us to, but at the same time this is very serious stuff and getting you healthy and fully functional again has priority over your race calendar.

That said, I think that Louisville is possible, but I would encourage you to not let Chattanooga place an artificial date on the calendar that potentially causes you to do too much too soon in order to meet an arbitrary date. So follow the doctors orders, be smart, and if _that_ means that Chat is a possibility, do it. But don't be dumb in an effort to make something happen to meet the date of Chat. 

Tommy Bonds

Thanks. I agree & that's my plan in case it didn't sound that way initially. Maybe the down time will give me forum read time.

Coach Rich

Sounds good. I've come back from many, many gravity and high velocity related injuries. My advice is to just be patient and don't be dumb. Good life advice also, generally :-)