@Geoff, I recommend you start with Week 7, just follow the plan, and move over the HIM plan on March 29th. If things are going well, you might want to consider staying in the OS for another two weeks, but doing the outdoor volume options to get a head start on the HIM plan. IOW, start race prep 8-10wks, depending on how you feel, how the OS is going, etc.
@Sheryl, please use the Training Plan Change Request link in your dashboard. I think you may have already done that, as I recall seeing a conversation between you and Patrick? It's a bitch for use to pick instructions, etc out of this thread. The link above puts it right where we can see it. Thanks.
Hi Coaches -- Since I missed most of the month of 30/30s with the November Out Season, should I do a make-up month in February? A race one is the High Cliff 1/2 June 20th ish and A race two is IMWI.
I know there are many questions we haven't gotten to yet. Now that we have this Season Planning Tool, we want you and us to use that to have these macro conversation. Please give us a day or so get some guidance to you about how that will happen. Your questions are very important to us!
Just found out I qualified for US HalfMax Championships scheduled for Oct. 2 in Mrytle Beach, SC. I was planning on doing Patriots Half (the race that qualified me for HalfMax) which is scheduled for Sept. 11. If I want to do HalfMax do you think I should drop Patriots? Would 3 weeks be enough time to recover and have a good race? I'm guessing maybe not?
So in my initial plan I had Wildflower long course (May 1) and lake Stevenson 70.3 (Aug 15) as my two A races, I also have a half marathon march 21 that was more a b race. As I started the Dec outseason I won’t have time to complete the full outseason and get into 12 week race prep before I hit wildflower. My other goal is to qualify for Clearwater. So, now I think I might first make my half marathon more a A- race as I think I have a 1:22:00/1:23:00 time in my legs and would like to see what I can do. Don’t know what this will do to my outseason but I ran 14 miles last Sunday (I know, not on my plan but was down in Santa Barbra so took advantage of getting off the dread mill. Also rode 100 miles on Saturday) at a fairly good pace (7:14) with no overlying issues so think I can ramp up half sort of fast. Then make wildflower also an A-/B+ race with more focus on Lake Stevenson and Clearwater. Wildflower is important only that I have many friends racing (insert ego) and it takes a lot to get there (ROI) and the only other time I raced it I had a pulled hammy and have a little redemption for that course.
I see the power of my outseason plan and would like to see it through to the end and follow the EN procession of transitioning into race phase. If you think I can kill both races and am just over thinking this just let me know.
Off subject but I have been using an orthotic for a couple of years now and have been thinking of trying to wean myself away from it. My racing flats are just so much lighter without and my trainers seem to give me good support but don’t want to screw the pooch and break something that’s not broken. Your thoughts?
Thanks for the response. I have a few followup questions.
Given the fact that the Am Zofingen is a bit more than a HIM and a bit less than an IM does going with the HIM plan mean I will just have to push through the extra miles come race day?
Since this is a DU is there some recommended way I can adjust the plan to utilize the "swim days" to include some additional running or biking.
Someone made a comment in the injured athlete mojo thread that if you are not able to run, possibly do some biking if it does not aggravate injury. I seem to be doing ok with the bike workouts. My chiro/ART provider is holding me back on running which I agree. I am doing some pool running when I can get to pool.
if i were to sub some bike workouts for long run, what zone should I do that in?
Someone made a comment in the injured athlete mojo thread that if you are not able to run, possibly do some biking if it does not aggravate injury. I seem to be doing ok with the bike workouts. My chiro/ART provider is holding me back on running which I agree. I am doing some pool running when I can get to pool.
if i were to sub some bike workouts for long run, what zone should I do that in?
Thanks Tracy
Tracy, options, ranked by preference:
Repeat one of the bike interval sessions
Z3 work
Z1-2: don't do this. Would rather you just not ride.
@Pete, I'd say bring your long run up to 2hrs, if the HIM plan doesn't already do that for you. No need to add any extra cycling or running to the swims. You'll be fine.
@Chris, 3wks is enough time to recover. If you wanted to do both races as A-races, 4wks would be better. Since three weeks, recommend you make the first race a B-race. IOW, load up the HIM to end on HalfMax, and use our guidance to insert Patriot as a B-race into that schedule.
@Jeff, with the work you're doing you don't need a full 12wks of the HIM plan before WF. Recommend you keep the OS rolling until about 6wks out, but maybe start swimming 10wks out, depending on your swim strength. In my experience, WF is not a very fun race if done as a B-race, not fun at ALL if a C. IOW, you might want to consider doing a full taper for the event, as the run will just kick you on the balls for 2hrs if your legs aren't rested. Been there.
I've got a question about placement of a big bike week into the training plan. Ive done all the readings that i know of in planning the week but despite long hours of contemplating i am still looking for guidance for optimal placement. Im racing at IMLP 7/25, Currently heading into week 14 of OS. I was initially planning to do a BB week in mid Feb or early March. When looking at the OS plan i realized it would be in the middle of the return to Threshold work which i understand to be important to cement the gains of VO2 work. Should i wait for end of OS (March 15) before doing BB week or would a BB week be ok in the last 6 weeks of OS?
I am looking to include a BBW into my 12-week build up to my first race on 5/16. Would it be okay to do this during Week 6 and incorporate the first RR into the week as well? My thought was something like this:
* Day 1: 60-75 miles * Day 2: 80-90 miles * Day 3: 80-90 miles (Race Rehearsal) + 15 mile run * Day 4: 50 miles * Day 5: 90-100 miles
I need some assistance in how to alter my plan based on an injury. I'm in the November OS team. However I've been out for the last 2 weeks due to a ski vacation (in Lake Placid) and a subsequent back injury. I'm pretty much OK now, but I've lost 2 weeks of the VO2 session. I'm wondering if I should just stay in the NovOS group and lose those 2 weeks, extend my OS by 2 weeks (and go back to week 11), or join the DecOS group.
I'm hesitant to lose the some of benefit of the VO2 work. BTW, my VO2/FTP ratio was 1.23.
My main A race is not until Sept, so I have plenty of time. Its a HIM. Here is my overall season plan from the spreadsheet. In this plan I have just extended the Vo2 section by the 2 weeks I've missed. But that would put me out of sync with all of the OS teams.
You'll also note that I have several pretty big bike weekends back to back in June (3 of 300km or more).
I'm hoping for your feedback on how to alter my season schedule to take this time out into account, and if my overall schedule looks reasonable to you.
I'm part of the IMSG crew. You gave us direction to go to a tranistion week next week and then begin the IS. I'm really exicited as I busted my butt this week knowing it was my last taste of OS (both of you are sadist). My quesiton is when will you modify my plan, as well as others in my group, to reflect the transition week and IS? Is this the place to post this type of question?
I would wait. That early is still early in your year. You could do a big DAY for PRez Weekend if you wanted, but I'd save the big week for April, something like finish OS, take 1 week light, then do a bigger volume week (no intensity goals) then roll into LP plan!
I assume the RR is the 56 for a 70.3? No need to go that long...and an RR at that point will not really be a true RR (okay if you are a vet, not so much as a noob). So if vet, keep it, but make day 3 (RR day) shorter as in 56+6, then bike longer on Day 4 (up to 100), Day five is 60 miles + 10 mile run. Always finish with biggest run. Good luck!
Your plan looks great..go back to do the VO2 stuff (you are "close enough" to the Nov OS group) and then work on that through your 30km race. Two weeks is good, then you have ability to add some HIM weeks (4-6 ) to prep for that first race or just keep it low pressure until you are really ready to "train" for a HIM after all that volume. My biggest takeaway is that you should be 100% healthy now, as you have a big year with room for lots of fitness gains. Don't mess it up by chasing OS stuff now if you are only at 85%.
We have given guidance to the IMSG peeps in the IMSG group. As the IMs get closer, we'll transition event-specific guidance over to those special groups so be sure to subscribe and play over there!!!
FWIW we aren't 100% ready to go custom with the plans....2/8 is the estimated launch date!
I assume the RR is the 56 for a 70.3? No need to go that long...and an RR at that point will not really be a true RR (okay if you are a vet, not so much as a noob). So if vet, keep it, but make day 3 (RR day) shorter as in 56+6, then bike longer on Day 4 (up to 100), Day five is 60 miles + 10 mile run. Always finish with biggest run. Good luck!
@CoachP: I am actually racing the Am. Zofingen, which is strange animal . The bike section is actually 84 miles followed by a 15 mile run. So I was trying to make sure that I got close to the 84 mile mark a few times. I am a noob so will definitely be playing this one by ear. Either way that is a lot of miles for me in a single week, but I suppose that is the purpose of the BBW. Thanks for the feedback!
Hi Coaches. I'm in Nov. Outseason, training for IMLOU in August. Along the way, I plan to run a 10 mile race in April, the Indy Mini Marathon, first weekend in May, and Muncie Endurathon. (which I may just do the Aquathon, so as to save on recovery time) Just wondering how/when to start incorporating longer runs into the mix to prepare for the Taltree 10 and Indy Mini. Barb
RnP - Due to injury, I re-started OS in Dec - I'm on Week 10 this week. Only doing 2 HIM's this year. A race is May 8, then A++ race is Sept 11. I am 14 weeks from my A race. When to start Race Prep?
Transition for a couple weeks and then 12 weeks of Race Prep?
Or stay with OS for two more weeks then Race Prep?
@Pete, very little difference, really, between 56 miles and 84. No problem at all bumping your rides to 80+ a few times, just to say you did it, if you feel like you needed the extra confidence.
RnP - Due to injury, I re-started OS in Dec - I'm on Week 10 this week. Only doing 2 HIM's this year. A race is May 8, then A++ race is Sept 11. I am 14 weeks from my A race. When to start Race Prep?
Transition for a couple weeks and then 12 weeks of Race Prep?
Or stay with OS for two more weeks then Race Prep?
Thanks
John
Joh, if you haven't already done so, please use the Season Planning Tools below to plan out your season, found in the "downloads" section of the Start area of Train Map. The guidance below should help you have a much clearer picture of your season. Of course, come back to this thread if you still need help:
Hi Coaches. I'm in Nov. Outseason, training for IMLOU in August. Along the way, I plan to run a 10 mile race in April, the Indy Mini Marathon, first weekend in May, and Muncie Endurathon. (which I may just do the Aquathon, so as to save on recovery time) Just wondering how/when to start incorporating longer runs into the mix to prepare for the Taltree 10 and Indy Mini.
RnP - your overview & advice please gents - DecOS start - first A-race UK 70.3 on June 20th.
To give me 12wks Prep its only 15 weeks in OS (Adv) - 1 week Tran' (?) and then into Prep phase.
Hows about 16 weeks OS, no transition? Thinking that if wk16 is test week, altho' intensive, there's extra rest days around it (as wk7/8).
As a newbie I'm not sure on Prep phase content or RR formats, however, have highlighted an Oly & HIM race - the HIM is a tad close to 'race' IMO so was intending to bail on the run mid-point or whatever you advise. My rationale was that as a Tri newbie, I needed the race practice & certainly the swim element (plus its a sea swim with loads of current, good prep for IMCOZ).
I'm definitely in need for some macro level guidance. I tried posting this question before only to be referred back to the season planning spreadsheet. The problem is that the spreadsheet doesn't address my particular situation. I don't fall neatly into the OS-transition-race prep scenario. I exit the Intermediate October OS on Febuary 28. Then I plan on doing a 2 week transition. That leaves me 24 huge weeks until IM Louisville. I could schedule Kansas 70.3 on June 6th. That would split that 24 week chunk into 12 & 12. If I do that, do I load up 12wks HIM Race Prep to prepare for Kansas 70.3 and then load up 12wks of IM Race Prep for Louisville? Compared to the OS, is the HIM plan "tough enough" to improve upon the fitness gained in the 20wk OS? I don't know because I've never seen any of your plans before. Or do I chuck this and go into the full 20 week IM plan? Also, is the General Prep phase included in these prepackaged plans or is this something I make up on our own; like the transition phase?
Comments
@Geoff, I recommend you start with Week 7, just follow the plan, and move over the HIM plan on March 29th. If things are going well, you might want to consider staying in the OS for another two weeks, but doing the outdoor volume options to get a head start on the HIM plan. IOW, start race prep 8-10wks, depending on how you feel, how the OS is going, etc.
@Sheryl, please use the Training Plan Change Request link in your dashboard. I think you may have already done that, as I recall seeing a conversation between you and Patrick? It's a bitch for use to pick instructions, etc out of this thread. The link above puts it right where we can see it. Thanks.
Bill, please use the Training Plan Change Request link in your dashboard. Thanks.
Beth, yes, that sounds good. You'll be fine.
Hey Folks,
I know there are many questions we haven't gotten to yet. Now that we have this Season Planning Tool, we want you and us to use that to have these macro conversation. Please give us a day or so get some guidance to you about how that will happen. Your questions are very important to us!
RnP--
Just found out I qualified for US HalfMax Championships scheduled for Oct. 2 in Mrytle Beach, SC. I was planning on doing Patriots Half (the race that qualified me for HalfMax) which is scheduled for Sept. 11. If I want to do HalfMax do you think I should drop Patriots? Would 3 weeks be enough time to recover and have a good race? I'm guessing maybe not?
Thx!
-Chris
Coach Rich,
Thanks for the response. I have a few followup questions.
Thanks, Pete
RnP-
Someone made a comment in the injured athlete mojo thread that if you are not able to run, possibly do some biking if it does not aggravate injury. I seem to be doing ok with the bike workouts. My chiro/ART provider is holding me back on running which I agree. I am doing some pool running when I can get to pool.
if i were to sub some bike workouts for long run, what zone should I do that in?
Thanks Tracy
Tracy, options, ranked by preference:
@Pete, I'd say bring your long run up to 2hrs, if the HIM plan doesn't already do that for you. No need to add any extra cycling or running to the swims. You'll be fine.
@Chris, 3wks is enough time to recover. If you wanted to do both races as A-races, 4wks would be better. Since three weeks, recommend you make the first race a B-race. IOW, load up the HIM to end on HalfMax, and use our guidance to insert Patriot as a B-race into that schedule.
@Jeff, with the work you're doing you don't need a full 12wks of the HIM plan before WF. Recommend you keep the OS rolling until about 6wks out, but maybe start swimming 10wks out, depending on your swim strength. In my experience, WF is not a very fun race if done as a B-race, not fun at ALL if a C. IOW, you might want to consider doing a full taper for the event, as the run will just kick you on the balls for 2hrs if your legs aren't rested. Been there.
Hey guys,
I've got a question about placement of a big bike week into the training plan. Ive done all the readings that i know of in planning the week but despite long hours of contemplating i am still looking for guidance for optimal placement. Im racing at IMLP 7/25, Currently heading into week 14 of OS. I was initially planning to do a BB week in mid Feb or early March. When looking at the OS plan i realized it would be in the middle of the return to Threshold work which i understand to be important to cement the gains of VO2 work. Should i wait for end of OS (March 15) before doing BB week or would a BB week be ok in the last 6 weeks of OS?
thanks
Derek
* Day 1: 60-75 miles
* Day 2: 80-90 miles
* Day 3: 80-90 miles (Race Rehearsal) + 15 mile run
* Day 4: 50 miles
* Day 5: 90-100 miles
Thanks,
Pete
Hi guys,
I need some assistance in how to alter my plan based on an injury. I'm in the November OS team. However I've been out for the last 2 weeks due to a ski vacation (in Lake Placid) and a subsequent back injury. I'm pretty much OK now, but I've lost 2 weeks of the VO2 session. I'm wondering if I should just stay in the NovOS group and lose those 2 weeks, extend my OS by 2 weeks (and go back to week 11), or join the DecOS group.
I'm hesitant to lose the some of benefit of the VO2 work. BTW, my VO2/FTP ratio was 1.23.
My main A race is not until Sept, so I have plenty of time. Its a HIM. Here is my overall season plan from the spreadsheet. In this plan I have just extended the Vo2 section by the 2 weeks I've missed. But that would put me out of sync with all of the OS teams.
You'll also note that I have several pretty big bike weekends back to back in June (3 of 300km or more).
I'm hoping for your feedback on how to alter my season schedule to take this time out into account, and if my overall schedule looks reasonable to you.
Mike.
Coaches:
I'm part of the IMSG crew. You gave us direction to go to a tranistion week next week and then begin the IS. I'm really exicited as I busted my butt this week knowing it was my last taste of OS (both of you are sadist). My quesiton is when will you modify my plan, as well as others in my group, to reflect the transition week and IS? Is this the place to post this type of question?
Thanks, Steve
Derek -
I would wait. That early is still early in your year. You could do a big DAY for PRez Weekend if you wanted, but I'd save the big week for April, something like finish OS, take 1 week light, then do a bigger volume week (no intensity goals) then roll into LP plan!
I posted on this to the blog yesterday.
P
I assume the RR is the 56 for a 70.3? No need to go that long...and an RR at that point will not really be a true RR (okay if you are a vet, not so much as a noob). So if vet, keep it, but make day 3 (RR day) shorter as in 56+6, then bike longer on Day 4 (up to 100), Day five is 60 miles + 10 mile run. Always finish with biggest run. Good luck!
MM -
Your plan looks great..go back to do the VO2 stuff (you are "close enough" to the Nov OS group) and then work on that through your 30km race. Two weeks is good, then you have ability to add some HIM weeks (4-6 ) to prep for that first race or just keep it low pressure until you are really ready to "train" for a HIM after all that volume. My biggest takeaway is that you should be 100% healthy now, as you have a big year with room for lots of fitness gains. Don't mess it up by chasing OS stuff now if you are only at 85%.
P
Steve -
We have given guidance to the IMSG peeps in the IMSG group. As the IMs get closer, we'll transition event-specific guidance over to those special groups so be sure to subscribe and play over there!!!
FWIW we aren't 100% ready to go custom with the plans....2/8 is the estimated launch date!
P
@CoachP: I am actually racing the Am. Zofingen, which is strange animal
Pete
Patrick,
thanks for the feedback, i was leaning toward waiting for the end of the OS. Will definitely incorporate big bike week between OS and race prep.
Derek
Barb
RnP - Due to injury, I re-started OS in Dec - I'm on Week 10 this week. Only doing 2 HIM's this year. A race is May 8, then A++ race is Sept 11. I am 14 weeks from my A race. When to start Race Prep?
Transition for a couple weeks and then 12 weeks of Race Prep?
Or stay with OS for two more weeks then Race Prep?
Thanks
John
@Pete, very little difference, really, between 56 miles and 84. No problem at all bumping your rides to 80+ a few times, just to say you did it, if you feel like you needed the extra confidence.
Joh, if you haven't already done so, please use the Season Planning Tools below to plan out your season, found in the "downloads" section of the Start area of Train Map. The guidance below should help you have a much clearer picture of your season. Of course, come back to this thread if you still need help:
Season Planning Tookit
Download the PDF instructions and overview here, as well as the intro video. When you are ready to begin, then you can click on the following links to download the Spreadsheet Toolkit and instructional screencast.
how to insert a half marathon into our training plansBarb, please read this wiki post on
. This should answer a lot of questions for you.
I'm definitely in need for some macro level guidance. I tried posting this question before only to be referred back to the season planning spreadsheet. The problem is that the spreadsheet doesn't address my particular situation. I don't fall neatly into the OS-transition-race prep scenario. I exit the Intermediate October OS on Febuary 28. Then I plan on doing a 2 week transition. That leaves me 24 huge weeks until IM Louisville. I could schedule Kansas 70.3 on June 6th. That would split that 24 week chunk into 12 & 12. If I do that, do I load up 12wks HIM Race Prep to prepare for Kansas 70.3 and then load up 12wks of IM Race Prep for Louisville? Compared to the OS, is the HIM plan "tough enough" to improve upon the fitness gained in the 20wk OS? I don't know because I've never seen any of your plans before. Or do I chuck this and go into the full 20 week IM plan? Also, is the General Prep phase included in these prepackaged plans or is this something I make up on our own; like the transition phase?
Thanks,
Amy