Gabe Peterson Official Coach Thread
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
I completed my first 100-mile ultra at the Bear 100 (RR here: https://endurancenation.vanillacommunities.com/discussion/23968/the-bear-my-first-100-mile-ultra) at the end of September. This was the culmination of training for the Leadville MTB 100 and Run 100 for the Leadman, but coming up short on the Run 100 due to a knee injury. I have been recovering through October with easy cycling and working on building my strength back up. I'm planning to use November to focus on strength training to regain strength and explosiveness, as well as just have a mental break. I would drop into the Outseason in December.
My plan for 2018 is to focus on triathlon up to May with Oceanside 70.3 and Ironman Santa Rosa. Then I'll switch to ultra running with the Wasatch 100 and possibly another 100 in October, or the Moab 240 if I'm feeling really stoopid. That plan could change if I get into Western States 100 and/or Hardrock 100, since the Bear 100 is a qualifier for both and I'll enter the lotteries.
Your Races
Main Race:
- Ironman Santa Rosa (2018-05-12) #IMSR_18
- Oceanside 4/7/18
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 11/30/2017
- On 12/4/2017 Load the Intermediate OutSeason Bike Focus Plan, 14wks to end on 3/11/2018
- On 3/12/2018 Load the Beginner EN*Full to end on 5/13/2018
- On 5/14/2018 Load the -- Post Ironman Transition Plan, All Levels (4wks) to end on 6/10/2018
Coach Notes
Such an epic 2017!!! Thanks for the report! I think that as you recover, you'll need to establish a rhythm to your season that allow you to build, recover, strengthen, recover, and build. IOW, a break between the "quality" of the Winter and the "distance" of your InSeason work. I hope that makes sense.
December OutSeason Plan is great, and I say bike focus to get the strength back on the bike vs trying to push the run too much (but you tell me what your knee says!). We'll need to start swimming a bit early so you can handle Oceanside, but my plan is to have you "roll" through it into IMSR. If you'd prefer more of a build to the Half then a shorter Full lead up, let me know.
Sometimes with your "base" you can handle less early miles and you'll respond more to the speed / Zone 3 work than "just another IM plan." I hope that makes sense...let me know.
Let's get to work!
~ Coach P
Comments
I didn't get picked for the Western States or Hardrock lotteries so I went ahead and registered for IMSR. A few questions / thoughts:
- The outseason plan has lots of durability runs. I'm probably a pretty durable runner at this point. My leg feels pretty much recovered for the injury at Leadville, which was a freak accident where I stepped in a hole. What I lost in a year of training for ultra cycling and ultra running events was some speed. What are your thoughts on adding an old school EN interval run in place of a durability run once per week?
- I haven't swam since September 2016 at Xterra Utah (other than playing in the pool with my girls). When should I start adding in some swims to build back basic swim fitness in the outseason? I have a pool near work and can hit it at lunch, so it isn't too costly in terms of SAUs and mental energy. Also, I'm wondering if it would be worthwhile to have a 2 week swim camp between the outseason and IM training?
- For IM training, I'd prefer to do the IM Minimalist Plan. I used the first one back in 2014 for IMAZ and have used it and the HIM version for all my training since. I'm time crunched between my family and work. Additionally, I tend to get rundown with big volume weeks every week but do okay with added intensity. My box is that I can train 10-12 hours per week with a few 15+ hour weeks sprinkled in.
Let me know what you think.I'm thinking I'll add some intervals in the Wednesday run. That way it's not colliding with the tough bike sessions on Tuesday and Wednesday.
I'll probably start working in an easy swim or two per week. For me, it's actually a nice break from work to go hit the pool at lunch. The swim is my weakest phase of the tri. I'm usually at around 45 minutes for a HIM, so it's mostly technical flaws holding me back. I need some mindful practice.