Daren Gottlieb Year One Official Coach Thread
@Daren Gottlieb - Great to chat with you on Wednesday. I'm really excited to hear about how well your race went, but really bummed about your ankle. As I mentioned on the phone figuring out how to solve that over the next couple months will be critical. Best time to fix stuff like that is only don't have a big race on the calendar… yet most people wait until if They are in the middle of training for a race to address a problem.
So the first thing I want to know is what those exercises are you're supposed to be doing. Feel free to reply right here in this thread and we can go from there.
Since you're moving to DC in the fall, you have some flexibility over the next three months. Given the limiter with your ankle and the fact that you are almost done recovering from Boulder, here's what I suggest:
So the first thing I want to know is what those exercises are you're supposed to be doing. Feel free to reply right here in this thread and we can go from there.
Since you're moving to DC in the fall, you have some flexibility over the next three months. Given the limiter with your ankle and the fact that you are almost done recovering from Boulder, here's what I suggest:
- Let's put your run on auto pilot with three or four short sessions I week. Just 20 to 30 minutes to keep it loose and this could be part of your rehab/strengthening with pain depending on what you tell me above.
- I would like it to be fairly bike-focused during this period. The best thing to do is find a local group to ride with, but if that's not an option then my recommendation as you plan on three rides week: an interval ride, a longer ride, the tempo ride (ABP). You can do these whatever works into your schedule, but ideally they have a day between each.
- Open water swim if that's an option. Most triathletes don't get enough time in the open water, you should make the most of it while you can.
Our 2018 season kicks off at the end of October. So the goal now is to stay fit and build good strength on the bike while getting your run healthy so you'll be prepared for next year
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@daren gottlieb -
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.
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Your Notes
Moderate swimming (approx. twice per week, 45-60 min each). Running (3-4 times per week, approx. 3-5 miles each and 15-20 miles per week). Bike (1-2 times per week, 45-60 min each) - mostly "spin" classes, no long rides.
Your Races
Main Race:
Additional Races:
- 70.3 to be determined - potentially Florida or Chatanooga
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
For right now I have focused your plan 100% on Placid...we can always include a 70.3™ when we are ready. You already have a good balance with your week; I'd like to make sure you are making the most of the bike (more bikes!) and if that means dropping a swim for now, I am okay with it.
The bike is where it's at...speaking of which, do you have an indoor trainer you can ride your own bike on, or are you 100% in a gym?
As you go through the Run Durability Program right now until January, let's try to build that weekly mileage up to 25 miles a week (22, 24, 25, 25 in December, for example)...that's a nicer thing to have in your back pocket heading into the OS.
Let me know what you think!
~ Patrick