Joe Gaglio 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.
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
2017 was an awesome year, coming off 7 triathlons including my first 70.3 at 5:35 and my first 140.6 at 12:35 (the wind in AZ crushed my time goals!).
Focusing on overall strength this winter with bootcamps, while maintaining a regular cadence of swim, bike, run. Doing an indoor Olympic tri once a month to stay fit and have fun with my tri buddies. Diet is great.
This year centers around one race, the Louisville 140.6. Lots of races for fun, but only one A race. Goal is 11:45 or better.
Your Races
- Ironman Louisville (2018-10-14) #IMLou_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 01/18/2018
- On 1/15/2018 Load the -- Run Durability 2 (8 months out) -- 4 weeks to end on 2/11/2018
- >> Transition Early <<
- On 2/5/2018 Load the OutSeason (Run Focus) Plan, L2 Workouts, 14wks to end on 5/13/2018
- On 5/14/2018 Load the -- Swim Camp to end on 5/27/2018
- On 5/28/2018 Load the Intermediate Bike Focus Block, 6 Weeks to end on 7/8/2018
- On 7/9/2018 Load the Beginner EN*Full to end on 10/14/2018
- On 10/15/2018 Load the -- Post Ironman Transition Plan, All Levels (4wks) to end on 11/11/2018
- On 11/12/2018 Load the -- Run Durability 1 (9 months out) -- 4 weeks to end on 12/9/2018
Coach Notes
Joe, love where you are at right now...a great year last year, and certainly sewing the seeds for future success with your maintained fitness. We can extend that a bit (and prep you for the next step) with our Run Durability Program to give you a bit of structure. You can just load that and get started...and exit a bit early into the February OutSeason Run Focus Plan with the Team. We exit that into Swim Camp for some recovery, then into the Bike Focus block to lay down some requisite miles (can easily switch this out for a race or 70.3™ if you decide to do that). And then, the push to IMLou. As you outline your year, be sure to check out our IMLou Resource Page With webinars, race reports and more!
Let me know what you think!
~ Coach P
Comments
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 Monday & Friday 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.
Coach Notes
I am pumped to hear about your year and your "re focusing" for 2019. I think it's a great plan; build some good all round fitness and then we figure out what else is possible beyond that. I have listed the plans I think are best below, and you should be able to add in the CrossFit stuff pretty easily this Fall.
How far we carry that Is really up to you. It would be nice to set some goals for you regarding run frequency (# of runs) and Weekly mileage...oet me know!
Also, i can help adjust the Run Durability Program (RDP) WKOS for you in Final Surge if you like, just add the Xfit stuff there first and tell me when you are ready.
Your Races
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.
Your Notes
Hi all,
Completed IM Louisville in 11:06. Really happy with the outcome in tough conditions. Appreciated the Team EN transition location! Great to be amongst fellow EN athletes before and during the race.
Plan for 2019 is to go shorter with a focus on faster. As a busy executive with 3 smallish kids, its time to shift focus. Proud to have accomplished two IM finishes while never missing any of the kid’s games.
Couldn’t have done it without the help and resources of EN.
In 2019 I am planning to maintain crossfit 3 days a week during the out season while maintaining focus on the EN plans.
Will do some local fun sprints and olympic races, but one 70.3 in August at IM Traverse City is the focus.
Let's get to work!
~ Coach P