2018 EN*FULL Run and Bike Focused Plans are now available to the Team!!!

Coach Patrick

Folks after much work and feedback, the 2018 FULL Bike and Run Focused plans are available!

Shout you to the following folks for their help (And anyone else I missed): @Francis Picard @Al Truscott @Dave Tallo @Tony Ledden @Shaughn Simmons @Gordon Cherwoniak @Robert Sabo @Alicia Chase @Rich Stanbaugh 

Like the 2018 OutSeason® Plans, the ability levels are merged into one main set. Here you can do an L1 (Beginner) bike workout and follow that up with an L3 (Advanced) run. Mix and remix as you see fit! 

Here are the edits in detail...

Swim Edits:

• Made Mondays a Recovery / Skill  swim
• Added L1 to L3 swim guidance
• Added Red Mist workout to final weeks of the plan.
• Removed fourth swim day in weeks 14 and 16...max number of swim days is three. 
• Specified 4,000yd swims in weeks 12 thru 19.
• Fixed lots of bad swim math.
• Made Week 11, 13, 15, 17, 19 Monday swims optional for L2 to increase swim volume.

Bike Changes:

• Updated ABP rides with new effort guidance.
• Gave L1 athletes room to grow with early Sunday rides being more endurance than ABP (but gradually shifting over time).
• Made last 6 weeks to race very race specific in terms of pacing. 
• Need to get new TSS numbers for these weekend WKOs.
• Removed the bike pile of work from week 18 /  “three weeks out” part of the plan. Instead went with long rides on sat/sun and the long run on Thurs? (More advanced = more work).

Run Changes:

• Replaced Tempo Runs in Weeks 20 through 13 with Strides
• Pushed Run FTP work into the first 8 weeks of the 20 week plans. 
• Added Daniels Cruise Intervals to Weeks 9 to 15 of the plans instead of standard FTP work. 
• Added Z3 / HMP work to weeks 16, 17 & 18 instead of FTP work.
• Removed Hill Runs from Wks 9 to 16, replaced with strides.
• Updated the Race Rehearsal Run
• Added Z3 intensity to the beginning of the weekly long run. 
• Reduced L1 FTP run intervals to Zone 3 for weeks 1 thru 7.
• Fixed Week 9 L1 cruise interval distance.

Days Off:

• Recommended Day Off on alternating Mondays in the long course plan from Weeks 9 to 19, L3 has an optional swim day.

General Improvements:

• Added Run & Bike Warm up info to all Week 1 and Week 9 workouts.
• Maintained basic week flow for swim/bike/run even in final weeks.
• Added a weekly “accountability” exercise where athletes write a list (yes they have to write it) or at least 3 things that went well in the week, and at least three things they would like to improve.  
• Added monthly equipment maintenance reminder.

Bike Focus Plans:

• Friday Zone 2 Ride as bridge from Thursday Long Run to bigger Weekend Volume. 
• Added Challenge Ride to Weeks 9 to 14 to merge Z3 and Z2 work.
• Gave L3 athletes option to move Camp Week / Race Sim swims to the morning of their Race Simulation.

Run Focus Plans:

• Increased amount of Run Threshold work for all levels, peaking Level 3 athletes out a 3 x 1 mile repeats. 
• Increased cruise interval work across all levels, peaking Level 3 athletes at 8 x 1k repeats. 
• Combined Tempo run work from the Bike Focused plan, making the Tempo runs of weeks 16, 17, 18 and 19 longer single sets. 
• Put additional runs into the Fridays of the plans. Strides for all levels for weeks 5 thru 9; then transition to steady Hill Runs for Level 2 and Level 3.  
• Added Sunday "long" Brick run into the plans to build durability off the bike while creating a safe run space. 

Randy Peene

Not sure where to post this question?

Currently my plan is to start the 2017 EN Full plan (12week) at end of April '18.
Should I NOW target 2018 EN Full plan (20week) at end of April, but start at the 12 week point.

I haven't picked apart the plans to determine the differences and whether they make a material impact or not.

Thanks!!

Daniel Ballin

Hey @Randy Peene I believe in the past you load the programs based on your race date, and then it loads backwards from there.  So your 12 week race phase will actually start the end of April with Week 9 of the full plan. Hope this makes sense.