Home› Coaching Forum 🧢

John Wolfe Micro Thread...

Coach PatrickCoach Patrick
in Coaching Forum 🧢
So good to talk to you yesterday. I appreciate your focus perspective on sport, it's a refreshing change from the folks I talk to who participate and compete and everything.:-)

I think we will be a good fit for you in your journey as a self coached athlete. To help you out, here are some resources I think you'll enjoy:

Race Information:

- Master Racing Pages: Resources / Master Racing Pages / Choose Your Race…
- Race Info Archive: See Race Guides at the bottom of this page.. http://bit.ly/2kifA9K


Nutrition: 

- Main Nutrition Page: http://bit.ly/1Pmjh5W
- Nutrition Forum: http://bit.ly/2ki011w

Looking forward to working with you!

~ Coach P

Comments

  • John WolfeJohn Wolfe
    Hi Coach P,

    So finally getting back at it after the divorce earlier this spring.  We had our B race - half iron - today.  My A race is Steelhead in August.  Given my need to deviate from the plan a little over the last 8 weeks, I'm wondering if it might not be a bad idea to test this next week to reset my zones?  Coach Rich has me on a "transition week" this next week and then back at regular training.  Or would you recommend I test the first week of my return to HIM training the following week?

    Thanks and Best Wishes,

    John 
  • Coach PatrickCoach Patrick
    @John Wolfe -  Great to hear from you. I agree that testing is really important unless you can use any of the legs from your "B" raise as an approximation of your fitness. I suggest you load up the test week plan so you can get that done this week with the appropriate rest. Ideally you would be able to get out again on the weekend for your longer training sessions. Just looking for a solid bike and run test here. 

    in other words, once you were done with the testing, go ahead and load the next plan to end on steelhead and we can use those new numbers. And the biggest delta between early and later season period  is Nutrition. We want to make sure that you have enough fluids in your training so that you'll be able to mimic that same plan on race day with success. Let me know about the nutrition stuff.
  • Coach PatrickCoach Patrick
    @john wolfe - I got your message about next year. I'm excited that you are already on track to building fitness. That is an important part of how we move forward and improve year to year.

    Rather than writing up an entire season based off of one race, I want you to checkout this new post I published today on how to manage the Fall Training. 

    How to Train This (And Every Fall) Inside Endurance Nation

    It has the information and guidance you need to get on track. Please check it out and start without run durability program. Then you and I can talk here about how to modify it to reach your goals and accommodate your strength training!

    Chat soon, 

    ~ Coach P
  • John WolfeJohn Wolfe
    Hi @Coach Patrick
    Had the opportunity to listen to the webinar tonight - thank you for putting together for us.  As I'm looking towards my A race on June 10, I'll be finishing my Nov OS, 18 weeks out from that race.  Would you recommend that I finish the full 14 week OS or start at the beginning of the 20 week Half program (thereby not completing the last two week of OS)?  I have some travel plans around that time and am just trying to schedule accordingly.  Thanks!
  • Coach PatrickCoach Patrick
    @“john Wolfe” -  thank you for tuning in!

    We usually recommend that you only do the last 12 weeks of our 20 plans into your race. This means that I would like you to do the full outseason, and then you can load up either the swim camp program (two weeks long) to facilitate recovery and jumpstart your swim… Or you can load the bike focus plan and follow 2 to 3 weeks of it before jumping into the half plan. 

    Whichever option you choose is the function of the fatigue you were feeling at that time. In other words, we still have options!
  • John WolfeJohn Wolfe
    Excellent- thanks for the advice and hope to see you on Zwift soon!
  • John WolfeJohn Wolfe
    Hey Coach P - so just completed the first of two A races this year (Wisconsin 70.3).   My next is August 26th, another 70.3.  I assume that I'll simply repeat the last weeks of the HIM plan.   Today would be the start of week 10 of the 20 week plan.   I'll need a little rest but should be ready to for regular training by next week.  I've been following the level 3 program for most of the workouts.   Thanks for any advice.
  • Coach PatrickCoach Patrick
     John, that’s right. We usually have you do five days of rest and then pick up your training again this weekend with a longer session on Saturday just to stabilize your fitness.  Sunday likely would be off. That means you could do this Saturday’s work out for time that intensity.

    That said, if we are going to make any adjustments it’s based off of your performance in your race. Did you write a race report at all? If not, you are welcome to share the highlights with me here and we can use those to make any decisions regarding changes to the plan heading into August.

    Let me know!
  • John WolfeJohn Wolfe
     OK, I posted my race report. I would tell you that it was a good race and that I’m generally pleased with the results. Of course, I would love to reach the podium at the smaller 70.3 in August. Ultimately, I would love to go below 11 hours at IM Wisconsin in 2019
  • Coach PatrickCoach Patrick
    Nicely done!! I put my comments in your Race Report!

    ~ Coach P
Sign In or Register to comment.