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Brian Quarton Official Coach Thread

Coach PatrickCoach Patrick
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@brian quarton - 

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

Coach, I turn 50 in 2018. My PR at IMWI is 10:39 in 2013. I am running R'n'R San Antonio Marathon Dec 3. I have been running about 40mpw, lately more getting ready. I was 4:57 at Muncie 70.3. Let me know how you want me to handle the rest of December. Begin OS in Jan? I think I have a decent shot at Kona. That is the goal. Thanks for the help.

 

Your Races

Main Race:

  • Ironman Wisconsin 2017 (2018-09-09) #IMWI_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 11/20/2017

•  Recover for December as NO RUNNING UNTIL 12/17. NONE. I WILL FIND OUT AND KICK YOU IN THE NUTZ. You can easy bike/swim/walk...how you recover here will impact your 2018 through approximately May!!!! Then light workouts on the bike and run into the January OS...

•  On 1/8/2018 Load the Intermediate OutSeason (Run Focus) Plan, 14wks to end on 4/15/2018

•  On 4/16/2018 Load the -- Swim Camp to end on 4/29/2018

•  On 4/30/2018 Load the -- Bike Focus Block, 6 Weeks to end on 6/10/2018

•  On 6/4/2018 Load the Advanced EN*Full to end on 9/9/2018

•  On 9/10/2018 Load the -- Post Ironman Transition Plan, All Levels (4wks) to end on 10/7/2018

•  On 10/8/2018 Load the -- Run Durability 1 (9 months out) -- 4 weeks to end on 11/4/2018

•  On 11/5/2018 Load the -- Run Durability 1 (9 months out) -- 4 weeks to end on 12/2/2018

 

Coach Notes

So, here's how it plays out Macro Wise...

1) Run the marathon and recover.

2) January OS and really light that up. Nothing more than greatness on those bike workouts, run is consistent.

3) Bike Focus block is key...we need some really good bike miles and strength here...we need your  bike back to 5:40...a 6:xx split won't cut it. The bike fitness will allow you to run the right pace run without having to kill your run. 

4) Speaking of fitness, we'll need you to commit to swimming some good yards starting July...that swim work will also make a 1:12 possible and also make you more comfortable on the bike. 

Let me know what you think!


~ Patrick

Comments

  • Brian QuartonBrian Quarton
    Hey Coach, I finished JOS in pretty good shape with an FTP of 260. I've been better and worse. I made some good strides during swim camp. Now I am starting the 6 week Bike Focus Block. I feel I need to keep swimming as it is my biggest limiter and I don't want to give up these gains. I am doing Muncie 70.3 on July 14. Do I add swimming to the Bike Focus Plan, do the Half IM Plan or something else? 
    • Things are really going well. I won a small duathlon and got my highest USAT score ever (92). I was 4th at a small sprint and would have been on the podium if I was a little sharper on my transitions. 
    • I finally got Todd Kenyon to help me with my bike fit. I went from 172 to 165mm cranks, etc. Why didn't I do this sooner? I am faster and way more comfortable on the bike. 
    • I was 4th in my AG at RnR San Antonio. Just missed it.

    So things are going great. Let me know what you think.

  • Coach PatrickCoach Patrick
    Wow, you are RIPPING IT UP.   :D  Feel bad fro everyone else out there!!

    I like the Bike Focus plan for you, but keep two swims a week. Just because you "Back down" doesn't mean things will automatically get worse. We need some "room" for you to ramp back up later in the year, I promise you'll thank me later!!!!

    ~ Coach P
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