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NEW 2020 Full (140.6™) and Half (70.3™) Plan Launch Thread
These plans are now live in your training plan drop down menu on Final Surge: https://log.finalsurge.com/TrainingPlans.cshtml And if you already had the 2019 version loaded up into your account, you can swap it out for the 2020 version as needed (or request help with that here via email).
⭐Note: Complete Plan Launch Webinar at the Bottom of this Post 👇👇👇
Changes, Tweaks, and Enhancements for 2020 EN*Full and EN*Half Plans (and Minimalist versions):
- No more 20-week plans; now 12-week Plans + 4-week Prep Plans (can be repeated).
- Prep Week #4 include challenge ride.
- Return to more focused time / volume to be reasonable in terms of volume.
- Mandatory sweat test in Week 1 for all folks...nutrition excellence is CRITICAL.
Swim:
- Added swim-to-bike brick to Weeks 9 & 11
- Added distance alternates to “just” Red/ Pink Mist intervals on the long days with a steady state, race-distance swims.
Bike:
- Better "Week 9/10 Saturday Bike workouts" as the initial transition from prior plans was too abrupt.
- Reduced bike volume in weeks 8 and 9 and used race pace intervals instead of time.
- Reduced time of ABP main sets, but kept it as a protocol.
- New SST Workouts to include Rest Intervals
- Reworked Saturday sessions to be more flexible (8' of Zone 4 work every hour) so that you can do all FTP to start or ideally over the course of the workout as it will be harder to hit those numbers later in the ride.
Run:
- Run Focused Plans = new speed work for run as a progression built off of Coach P's 2019 training.
- Bike Focused Plans = Interval runs are cruise + tempo, run midweek tempo is new wks 6 to 11.
- Moved long run in week 9 to the Sunday
- Replaced run FTP work with Run Vo2 work
- Added Z2 work and moved z3 work of the two hour long runs closer to the middle of the session, allows for more of a warm up and makes the “work” portion more challenging.
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