Todd Middlebrooks Micro Thread
Hey! Here's your Micro Thread, as promised. As you'll see in this forum, I handle all manner of edits and changes. I usually check in 2-3 times a week; for more urgent questions, please use the Chat Icon in the bottom right of the page!
You can learn all about CHOO by using the IMCHOO page inside EN (the race is just half). And the swim resources you were looking for are over here is the Resources / Wiki / Swim area.
For the swim, I recommend you really focus on technique right now. The skills are the foundation for the rest of your season, and it's really hard to work on technique when the fatigue builds across the year.
You can learn more about the Half Plan in the Training Plan Central Page, but so you know the milestone workouts we discussed are in Weeks 15 and 18 of your plan. These are the weeks of 4/10 and 5/1, so you can plan!
Looking forward to working with you!
~ Coach P
For the swim, I recommend you really focus on technique right now. The skills are the foundation for the rest of your season, and it's really hard to work on technique when the fatigue builds across the year.
You can learn more about the Half Plan in the Training Plan Central Page, but so you know the milestone workouts we discussed are in Weeks 15 and 18 of your plan. These are the weeks of 4/10 and 5/1, so you can plan!
Looking forward to working with you!
~ Coach P
0
Comments
Hi Todd,
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!
Before I entered a new TSR, I wanted to see what was feasible, based on the events that I've already registered for. Below are the running races I've already committed to/registered for:
Here is a list of local triathlons that I'm interested in:
The primary one in that list is the Tri Peachtree City on 8/19, only because it was my first ever triathlon and I'd love to see how I compare to last year in the same event.
I guess I'm just looking for general guidance here. Once I decide we can hash out an updated TSR.
Thanks,
Todd
#1 - No Augusta but a summer of Sprints with a Fall Marathon.
#2 - Augusta, but a less spectacular fall running experience.
IOW, there's a cost to "doing it all" in your year...sprints or no sprints, adding a 70.3® to your season changes how you'll be training from 7/1 onwards. It can be done, don't get me wrong, but it does mean putting the Marathon into more "participation" mode...thoughts?
Ps moving this to the Official Coach Forum
Just thinking out loud to try and work though it. My TSR had me loading up GF on 5/29 - should I still stick to that for now?
The schedule you played out without Augusta is pretty legit. Adding that race in and not taking anything else away will have a high probability of not working out.
I agree with the get fast plan once you are recovered. Minimum of a week post CHOO for the recovery. To get fast plan is a great tool for keeping strong and allowing you to jump into the shorter races. We will need to connect about your marathon training once we get into mid-July. Keep me posted!
My main question is what plan (or plans) should I be working from leading up to the sprint/olympic races that will also help me get started in my marathon training? My initial thought was to swim and bike from the Get Faster plan and pull the runs in from the marathon plan. Does this make sense or should I be working solely from the marathon plan at this point? Wasn't sure if the swim and bike workouts would be enough to get me ready for August tri events.
The swim can also be active recovery. For example, Monday will be a great day to make swim only as you recover from your efforts over the weekend. You don't need more than one swim a week to be ready for a sprint!
So basically your week will have 5 to 6 runs, one swim, and 1/2 bikes. It will be tempting to do more, remember the run volume is injecting you with lots of serious fitness.
Let me know what you think!
Most current test: 9/12/17
Previous test: 6/22/17
From these numbers my vDOT increased 2 points and my AHR went down 11bpm, which I assumed was a good thing - efficiency? However, when I applied the new zones to my training, every run since then has felt off. I feel like my HR zones are throttling me way back. On my long runs, I pretty much have to walk to stay in Z1. Not to mention, my paces for the runs since 9/12 have been some of my slowest in the past two years.
When running strictly by HR, my paces are nowhere near what the vDOT calculator shows (I wish they were). I feel like I need to correct this soon so that I don't affect my remaining training leading up to NYC in November.
Should I run more by pace vs HR? Should I retest and reset my zones?
So go back to your log and find a run where you were at the paces you believe you can do for race day, and then we will analyze that average heart rate as a corresponding value for you. We use that secondary value when Racing to ensure you’re not overdoing it, and that you have enough for The end of the race.
You follow pace in the race, but if you find that you have a disproportionately high heart rate, potentially due to weather or other factors, you may need to dial the pace back.
Feel free to do that math or to point me to the days of that run or runs in Strava.
- Jump into the Nov OS late, after marathon recovery, or
- Start the OS in Dec or Jan
I haven't fully mapped out my 2018 season, but will likely start it with Chatt 70.3 again (May 20th), just so you know timing. I would prefer to do one of the team focused OS plans, if possible, but whatever works best schedule wise.Thanks!
Ready to load up RDP, but not sure which week to end on, so that I can transition smoothly into the JOS. Or should I go into DOS since my A race is in May? Thanks!
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
I'm one week into recovery from NYC Marathon, so running has been my focus lately and where the bulk of my fitness has been. I've been averaging 18-30 miles (over 3-5 runs) per week recently, depending on long runs. I have a half marathon coming up on Thanksgiving day that I'm starting to train for this week. I haven't done any swimming since a sprint tri at the end of August. I also haven't been on the bike much aside from a short Zwift race here and there, since my run volume has been higher.
Your Races
Main Race:
Additional Races:
- 04/28/18 Sprint Triathlon - John Tanner Sprint
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 11/29/2017
• Start the December Outseason with the team.
• Exit the outseason in week 10, loading up the half plan to end on Chattanooga. After Chattanooga we will take a two week rest.
Coach Notes
Sorry this took so long, but you are right on point. I don’t really care what program you do now, just stay consistent and loose and get ready for the December OS! Be sure to head over to that Forum. Make some friends.
Let's get to work!
~ Coach P