Jason Baldomir 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
Trail Running, Strength Training, and at least one Half-Ironman per year (summer), Half marathon, or Oly distance race per year. Looking to step back up to full distance with IMLP on docket for 2018. Looking to do run durability throughout the rest of Dec and join Jan OS (BF L1) thereafter. Then Build into IMLP.
I have continued to race half ironman races at least 1-2 per year since leaving the team utilizing the same planning strategies and trainer road workouts when in haus. In addition I have enjoyed hiking, trail running, and nordic skiing which i have now incorporated into my winter off season. I have continued to connect and support my EN brethren religiously at area races, more specifically, IMLP.
Your Races
- 05/06/2018 (Running) Plattsburgh Half Marathon
- 07/08/2018 (Running) 2018 Utica BOILERMAKER 15K
- Ironman Lake Placid (2018-07-22) #IMLP_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 12/11/2017
- On 12/11/2017 Load the -- Run Durability 2 (8 months out) -- 4 weeks to end on 1/7/2018
- On 1/8/2018 Load the Beginner 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 Beginner EN*Full to end on 7/22/2018
- On 7/23/2018 Load the -- Post Ironman Transition Plan, All Levels (4wks) to end on 8/19/2018
Coach Notes
Let's get to work!
~ Coach P
Comments
Thanks for the primer and your comments! Working on the body comp piece, I know generally where I start in January and am already coming in slightly under that number. This has been especially hard as of late as my job has me covering three states as a pharmaceutical exec! I seem to have found an equation that works and the OS usually burns off a substantial amount for me as well. My overall goal is to race Placid about 10 lbs lighter than when i did it back in '13 with a higher FTP and more running under my belt.
Into week 2 of run durability off of some 'spotty' running the 2 months prior. Enjoying the structure of it and how it is more runs spread out. My body seemed no worse for wear after last week's 5 runs and I logged a little over 19 miles. The way I normally would get that mileage was a lot more taxing on me mentally and physically, so this approach seems to be working for sure.
My biggest goal going into the outseason is, as you stated before, structure in doing the work again. Right now the RDP seems to be providing a great intro into that structure again and has the added benefit of providing a solid running base on which to lay the rest of the season's goals. Saturday of this week I get out the skate skis and start making the legs hurt for 2 hrs!! (pic included from Placid during non-race season
Thanks again for your insights and I trust you and the fam are well...
Onward and Upward!
J.
Keep those pictures coming!!
Just a little update as week 5 of the OS is in full swing with testing and the sort...
Bike test this week had me bump up from 200W -> 220W and has me right around where I was when I hit Feb the last OS I completed. Psyched about that! I have been secretly repeating the main FTP set(s) as part of my longer ride on the weekend to foster more time in the saddle at those wattages and it seems to be paying off thus far. I find that Zwift has been helping tremendously in the mojo department as I was getting a little burned out after watching the squiggly yellow line on TR for so many years (There's something about chasing online riders that is strangely intoxicating)
Run is going very well thus far and I've rarely (if ever) put up weekly mileages like I have been doing so early in the season, so this is encouraging. Run test this week went well and my TRP increased about 30 seconds/mile so I am happy with that! at this time I am going to go with that number even though I know I could have pushed harder, but I don't wanna jinx it as I can tend to get injury issues if I don't listen to my body and keep things rolling smoothly. For this next phase of the OS I am gradually increasing my weekly mileage to between 22-24 miles per week. As a reference, I think the maximum weekly run I had prior to my previous full IM was somewhere in the 25 mile range, so again very steady progress setting myself up nicely for when the training gets REAL.
Body comp has be having shed 10 lbs thus far since the commencement of the OS and have settled in nicely to my clean eating lifestyle. Weekends and time spent on the road still present challenges, but I will persevere.
Lastly, Week #7 of the OS has me in Dallas, TX (Feb 19-22). The good news is the hotel I am staying at has a sports complex with an Olympic pool, Running trails and a spin studio. I am going to attempt to maintain the schedule as written, but being away from my trainer for Tuesday's FTP session will be the one miss of the week. I was thinking similar workout (as close as i can get) in spin studio based on HR or nix that workout and do more running for the week? Thoughts?
So much for my "little update" - Thanks for all you do, I trust the wife and the kids are well!
Until next time,
J.
Stay smart and focused and you will do great. Excited for your next update!
Long time no speak! It appears we have both been very busy, NOT that I'm totally stalking your Zwift rides on Strava or anything... Just wanted to drop you a line with a few updates as to how I am progressing.
OS has been going very well. I had a bit of a stumble at about the 7 week mark due to some travel and work commitments that I feel affected both weeks 7 and 8 substantially. I decided, that due to my progress and the importance for me of the gains that are made during the 12 week OS sessions, to repeat those weeks and hack the OS a tick which is placing me square in week 12 currently. In this decision I am going to forgo the "swim camp" for the final 2 weeks of April and complete my final 2 weeks of the OS during that time. After this I will be moving over into the FULL program originally prescribed along with the rest of my EN brethren.
Our family is moving closer to the lake into a gorgeous house I was able to get under contract this past winter and our moving dates are April 27-30. I will look to tie up my OS by the end of that week and have my bike scheduled at Placid Planet for a total overhaul/check-up during that 4 day period of which I will take a bit of a breather before the entry into the FULL program. (If you consider moving your entire belongings to a new house over 4 days a 'breather"...)
So far during the OS I have cut 30 lbs and have added 30W to my FTP measured at the end of the week 10 testing... Things have been going smoothly with regards to the weight and increased FTP gains, hence the reason I wanna keep riding the train into station till the end of April! It is also important to note that I have been swimming throughout the OS 2x per week for at least 2500m or so per workout, so missing the swim camp in exchange for more time in the OS on bike and run seem to make more sense.
As I enter the FULL plan the first week in May I am looking to be as close as possible to my goal of a 40/40, meaning 40 lbs gone from the body, and 40 W gained in the 'engine'. If I succeed in this, I will be exiting the OS lighter than I did in 2013 and at approximately 5 more Watts of FTP, which would be a win all around. It's a stretch goal, but I like to challenge myself a bit and think this is within the realm of possibilities.
FUNNY STORY: I was getting a bit discouraged around week #10 as bike workouts just didn't seem to be progressing and just seemed to get harder than usual, but as before, I just gutted through, even if I had to take a break mid interval. On one particular day when I had just about had it, my rear tire blew on the trainer!! I begrudgingly changed said tire and put the rear end of the bike on the trainer. As I did so I noticed that for the past 9 weeks of the OS I had been riding with my rear brake pad rubbing on the inside of the rim!! WTF!! I subsequently adjusted the break during the tire change and the next workout seemed easier at the same levels? Could I have been secretly doing more work than I thought? Time to recalibrate and test! Long story short, my FTP took a bit of a boost after the aforementioned calibration and testing, and as much as I felt like a fool cuz of the mechanical snafu/extra work I had been doing my new FTP isn't complaining and I feel more on track with where I expected to be this time in the season!
Alright, enough novel for you today, it's time to get back to work! Quick question:
In my original prescribed training plan you stated to load up the "Beginner FULL IM Plan". From the available plans in the training plan list do I load up "Beginner FULL IM Plan" which is from 2017, or do I load up the newer 2018 "Run Focused 2018 Beginner FULL IM Plan" that is more inline with what I have been following thus far in the OS?
Thanks again for your work and guidance as I work my way back into fighting shape!
Regards,
J.
the new 201& plans are bike- or run-focused (I say you go with Bike) and the main set has all three abilities listed. You can choose to do the L3 (adv) bike and the L2 (INT) runs for example!!
if you need a bit of rest at the end of the OS plan you can take Monday to Friday Of that first Race Prep plan a bit lighter but get back on it by the weekend.
J.