Greg Larsen 2018 Roadmap (Second Half)
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
I just finished Ironman 70.3 Gulf Coast this past weekend. My swim and bike were really good, but I suffered a lot in the heat (90 degrees with zero shade) and had a very poor run split (38:05 swim, 2:54 bike (PR), 2:51 run). My previous race was another HIM last October with a much better 2:21 run split (6:18 overall). I also had a 2:06 half-marathon during my build up for this past race, so I think the heat really was the primary factor for me (only 26 out of 150 men in my age group ran under 2 hours). Nonetheless, running has been my weakest leg in the past and, as my bike time has improved, this has become more apparent.
My overriding goal for this season is to get under 6 hours for a HIM. Based on my training and recent performance, I think this is within reach, as long as I execute well and do well on the run.Just completed the 2017 HIM 12 week beginner plan with a little bit of a drop off in the last 2-3 weeks. Consistently training 5-6 days per week. Will likely be doing a lot of treadmill running with summer coming (I live in New Orleans).
Your Races
- 10/7/2018, RyanMan Triathlon, Half IM
- 11/10/2018, River Roux Triathlon, Half Ironman
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
- On 5/14/2018 Load the -- Post Half Iron Transition Plan, All Levels (2wks) to end on 5/27/2018
- On 5/28/2018 Load the Intermediate Bike Focus Block, 6 Weeks to end on 7/8/2018
- >> Transition Early <<
- On 7/2/2018 Load the -- EN*Half to end on 10/7/2018
- On 10/8/2018 Load the -- Post Half Iron Transition Plan, All Levels (2wks) to end on 10/21/2018
- On 10/15/2018 Load the -- EN*Half to end on 11/11/2018
- On 11/12/2018 Load the -- Post Half Iron Transition Plan, All Levels (2wks) to end on 11/25/2018
- On 11/26/2018 Load the -- Run Durability 1 (9 months out) -- 4 weeks to end on 12/23/2018
Coach Notes
Thank you so much for the update on your race. I agree, those early-season races with high heat can be a real problem. Don't blame it so much on the event itself as a lack of preparation. Not to be harsh, but I want you to remain 100% in control of your outcomes. Here are two ways you can specifically prepared for the heat:
First, you could've really dialed in your hydration and practiced at a time in training. That means drinking fluids all day long in almost every bike workout.
Second, you could have offset the heat by getting all soaking wet and being really strategic with ice and in race nutrition. Not as easy to do the nutrition piece if you haven't practiced it as in the bullet before, but regardless this can still help minimize the damage.
As you head into the rest of your summer you're going to have to pay close attention to that nutrition so you don't overheat and/or dehydrate before your next session. These typically happen in small incremental ways, but if you ignore them...over time things can get pretty bad.
I have written a season above, kicking off with some restaurant now after the race. What's you are completing the transition plan, you can go to the bike focus plan. It's during this time that I'd like you're really focus on pushing the bike to build strength while also locking in a good baseline weekly run mileage. Nothing sexy, just a total of weekly running that's in the 25 to 30 mile an hour range. You think that's a possibility?
I asked because the run mileage is a target that we can target with frequency, which is relatively low intensity and will give you a chance to build strength on the bike. Let me know what you think!
~ Coach P