Jonathan Olson 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
Not really training at all ... I am have unofficially been following my 2016 training old plan and am at OS week 7.
Your Races
- 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 12/17/2017
- On 12/18/2017 Load the -- Run Durability 2 (8 months out) -- 4 weeks to end on 1/14/2018
- >> Transition Early <<
- 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 Intermediate Bike Focus Block, 6 Weeks to end on 6/10/2018
- On 6/4/2018 Load the Intermediate 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
Coach Questions
What is / are your goals for Wisconsin on race day?
Let's get to work!
~ Coach P
Comments
Patrick,
Got the plan…
I did not do a good job on explaining where I currently with my training and fitness level.
While I had not been training at all since my Sept 2016 Ironman… I did start training in Sept…. as I had originally signed up to for Lake placid, but due to so scheduling conflict had to transfer to a later IM an back to Madison for a 2nd time
……so I have already gone through the run durability and am currently on wk 9 of OS.
- I am currently at my same running zones I had at the time of my 2016 ironman and I have been able to bump my FTP 5 above my 2016 top FTP level.
I do have a bunch of travel the next couple weeks, including a 11 day sailing trip starting on Jan 10th…so it will throw off my training.
Given this information….should I just continue on the OS schedule and then stay at the week 14 OS level for several weeks and work to move up from level 1/2 up to level 3 ….or should bump up my FTP and start back down at a lower level OS and work my way back up to wk 14? My major goal this season is to get my FTP up from 225 to 240+
My goal for 2018 Madison is to bust the 14 hr.. I had that same goal in 2016 but ended up at 14:52
- 1:32 swim ( I’m not a strong swimmer… and I lost a bit of time because went wide one the last turn… not knowing that it angled back .
-7:20 bike ( I had 5 pit stops for pee breaks… this time I’m not wearing socks)
-5:20 run.. (could not keep my heart rate down.. so I had to slow it way down.. but the good news is that I was able to sustain that run pace the entire race and only walked on the hills and at the water breaks.
So for 2018 I would like to cut 5 min off the swim, 40 min off the bike and 20 min off the run.
I think the best approach right now is to keep you on the outside and training plan but bump up your FTP. Let’s start challenging the bike right away.
When you come back, I will likely have you started the LT’s in again at the next higher level and do at least five weeks of it. So if you were on the intermediate plan let’s go advanced, for example.
You’ll need about two weeks to get back on track anyway, and during that time you and I can connect about modifications moving forward.