Scott Liston 2018 Roadmap
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/F each week.
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Your Notes
I did the January Outseason. I'm ready to drop into the 70.3 specific plans. I have been with EN since the 2010 season. I have done three IMs in the 12:48 - 13:20 range with the last one in 9/16 (Wisconsin). Last year and this year I'm doing 70.3. I am consistently in the 5:45 range for 70.3 I am very consistent in my training. Trying to push intensity on the bike up. I crashed and broke my clavicle 8/17 so am doing more indoor riding but all is well in the healing.You can validate this on Strava, but I am consistently at 10-13 hrs/week, building up from about TSS of 650/wk in January to about 850/week now so I've got a good base of two swims per week, 6K yds., 5-6 runs/week (30 miles/wk.) and 3-4 bikes/week (80-100 miles/wk.)
Your Races
- 06/03/2018 Olympic Triathlon - Shawnee State Park Ohio (same time as Triple T)
- 06/10/2018 Olympic Triathlon - Deer Creek, Ohio
- 08/12/2018 Ironman 70.3 Steelhead
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 05/16/2018
- ASAP Load the EN Short Course ADV plan to end on 6/10/2018
- On 6/11/2018 Load the -- EN*Half, 12 Weeks to end on 8/12/2018
- On 8/6/2018 Load the -- Post Half Iron Transition Plan, All Levels (2wks) to end on 8/19/2018
- On 8/20/2018 Load the -- Run Durability 1 (9 months out) -- 4 weeks to end on 9/16/2018
- On 9/17/2018 Load the -- Run Durability 1 (9 months out) -- 4 weeks to end on 10/14/2018
Coach Notes
I like where you are at with your baseline training...but the 70.3™ is looming! If you haven't already, we'll want to get in some good bike volume. Memorial Day weekend is a good chance to add an extra bike into the mix. We are looking for one week where you can hit close to 200 miles on the bike (all aerobic). If it can't happen until after DeerCreek, then so be it.
The runs are great..and the swims too. The "step change" here will happen on the bike, so let's set you up for the proper build with some volume!
Let's get to work!
~ Coach P
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