JK - R can tell you re the Joules, as for the training, your race goals should be minimal and should focus 100% on execution. I would go to your training plan page and load the beg or int HIM plan, then find the Race Sim and do that this weekend just to see where your Swim / Bike and Run sit. no need to go hard, just to do it to see where you are at. Then report back for more !
Racing Lake Placid 2010. Did the November 09 Inter Outseason, transitioned for a couple weeks. Now what plan do I load? I am assuming one of the Inter General prep block followed by Inter IM 12 weeks?
Racing Lake Placid 2010. Did the November 09 Inter Outseason, transitioned for a couple weeks. Now what plan do I load? I am assuming one of the Inter General prep block followed by Inter IM 12 weeks?
Thanks
DU -
IF you go to your training plan central tab, you can find the season planning link (here) that points you to the planning kit where you can figure out your races, etc., using the tools, info, and screencast!
Once you do that, feel free to post back with your specific questions!
You're gonna kill me over this one, but here it goes...
Grade 1 MCL sprain and slight tear in the meniscus about a month ago during a lacrosse game.. Biking intensity had to drop down, and running not good at all on hard ground. Was able to maintain more a bit lower intensity during practices and games, the soft ground made it bearable in a brace.
Active vacation last week, jumped intensity way up, did 10 hours mountain and road biking, with wattage as high as before the injury (outdoor vs indoor though).
Finishing up week 19 in the OS, and have the transition coming up. I have HIM racine in 14 weeks, and IMWI after.
Should I do some repeat on the OS to make up for lost training? Or because these are too close together to get a proper drop into the IM, would it be advisable to do 6 weeks general prep, into the 12 weeks IM plan, with a pause for the 3 weeks of taper, HIM race and recover?
And, as long as the knee stays stable, what are your thoughts on substituting the shorter runs with lacrosse practices/games (Club-D3 Collegiate level)? A month go to in the season, more if we make the nat'l tourney.
Posted By Christopher Ratchford on 09 Apr 2010 10:45 PM
RnP,
In week 19 of OS. All on track so far.
"A" race HIM will be 12 weeks out at start of next week.
Time to switch to 12 week HIM plan?
Chris
I think you'll want to take 1-2 transition weeks first (search for that in the wiki) and then get back into your training....rest now, be your best later!
You're gonna kill me over this one, but here it goes...
Grade 1 MCL sprain and slight tear in the meniscus about a month ago during a lacrosse game.. Biking intensity had to drop down, and running not good at all on hard ground. Was able to maintain more a bit lower intensity during practices and games, the soft ground made it bearable in a brace.
Active vacation last week, jumped intensity way up, did 10 hours mountain and road biking, with wattage as high as before the injury (outdoor vs indoor though).
Finishing up week 19 in the OS, and have the transition coming up. I have HIM racine in 14 weeks, and IMWI after.
Should I do some repeat on the OS to make up for lost training? Or because these are too close together to get a proper drop into the IM, would it be advisable to do 6 weeks general prep, into the 12 weeks IM plan, with a pause for the 3 weeks of taper, HIM race and recover?
And, as long as the knee stays stable, what are your thoughts on substituting the shorter runs with lacrosse practices/games (Club-D3 Collegiate level)? A month go to in the season, more if we make the nat'l tourney.
-Alex Carlson
I wouldn't worry about the OS, instead I would look to the general prep weeks to give you some volume and complement (not interfere) with your current LAX season. Once that season is over, you can come back to us and we'll get you hooked up from there. Good luck!
I should have mentioned we were on vacation out of town (sans bike) this week for kids spring break. Did some light running and open water swimming, however nothing significant. Count this as 1 week of transition?
Well rested however will take another transition week if you suggest.
Posted By Christopher Ratchford on 10 Apr 2010 08:34 PM
P
I should have mentioned we were on vacation out of town (sans bike) this week for kids spring break. Did some light running and open water swimming, however nothing significant. Count this as 1 week of transition?
Well rested however will take another transition week if you suggest.
Thank you,
Chris
Yes, that totally counts for the first week of transition...but remember to keep it light even though you are back!
My first A race is on 5/16. I am currently on wk 8 of 12 of the Beg IM Plan. I integrated a BBW during week 6, which went really well, and ended the week in a tough RR #1. Week 7 was a bit tough, and I had to bag the weekend rides due to a road trip with my son's gymnastic team. This leaves me with only 2 weeks before the final RR and then taper. Analyzing the outcome of RR #1 I feel that it might make sense to include one more bigger week.
So I am considering the following and would like your thoughts on it:
4/12 -- Beg IM Week 8
4/19 -- Beg IM Week 8 (repeat)
4/26 -- Beg IM Week 9 (RR #2)
5/3 -- Beg IM Week 10 (Taper #1)
5/10 -- Beg IM Week 12 (Race Week)
I feel that this would give me 3 more solid weeks of training before beginning my taper.
I'm in week 15 of OS for bike/week 6 of OS for run (due to injury in Dec/Jan; but I'm accelerating/jumping ahead my run OS to coincide with the finish of my bike OS). Below is my latest stab at my season plan:
Questions:
Should I finish out the 20 weeks of the OS and proceed with the 4 week build-up to my A- HIM as I have it written above? Or should I exit the OS earlier and do more HIM plan training prior to the 06/19/2010 HIM?
Your thoughts on starting the IM training plan in the week immediately following my HIM? Or should I take another Transition week then jump into IM plan week 2?
We had a big family event this weekend, so I missed workouts since last Thursday - basically all of OS week 19 (I'm in the Jan OS group, but you skipped me ahead a couple of weeks because of my race schedule). I'm supposed to do my last OS FTP test this week, transistion next week, and start my HIM plan the week after. Since I didn't do much last week, I was wondering if maybe I should do week 19 of the OS this week, week 20 next week, and go straight into the HIM race prep without a transition week.
I'm in week 2 of the Intermediate IM training plan and I have a question about the swim volume (my weakest leg). What is more important, spending the hour in the pool and getting as much volume done in the hour as possible; or, doing all the volume regardless of how long it takes? I'm not having any problems with the run/bike volume/pace. My 'A' race IMCDA...
I'm sorry if this isn't the best thread for the question.
My first A race is on 5/16. I am currently on wk 8 of 12 of the Beg IM Plan. I integrated a BBW during week 6, which went really well, and ended the week in a tough RR #1. Week 7 was a bit tough, and I had to bag the weekend rides due to a road trip with my son's gymnastic team. This leaves me with only 2 weeks before the final RR and then taper. Analyzing the outcome of RR #1 I feel that it might make sense to include one more bigger week.
So I am considering the following and would like your thoughts on it:
4/12 -- Beg IM Week 8
4/19 -- Beg IM Week 8 (repeat)
4/26 -- Beg IM Week 9 (RR #2)
5/3 -- Beg IM Week 10 (Taper #1)
5/10 -- Beg IM Week 12 (Race Week)
I feel that this would give me 3 more solid weeks of training before beginning my taper.
Thanks,
Pete
Pete -
No need to do another big week at all. If you are looking for last minute gains, then dial in that body comp and make sure you are super aero in your equipment, new tires, race wheels, etc. Another block would prove too much!
I'm in week 15 of OS for bike/week 6 of OS for run (due to injury in Dec/Jan; but I'm accelerating/jumping ahead my run OS to coincide with the finish of my bike OS). Below is my latest stab at my season plan:
Questions:
Should I finish out the 20 weeks of the OS and proceed with the 4 week build-up to my A- HIM as I have it written above? Or should I exit the OS earlier and do more HIM plan training prior to the 06/19/2010 HIM?
Your thoughts on starting the IM training plan in the week immediately following my HIM? Or should I take another Transition week then jump into IM plan week 2?
Jim, I got you on the live coaches chat, so you are all set. thanks and good luck!
If you haven't already, please look into getting some 1:1 swim advice or support. Sounds like you could really use the guidance to make the most of your swimming. I would really stick to just doing drills 2x a week, with the 3rd day being the longest swim on yoru schedule. About 6 weeks out you can go to all swims at distance, but the skills are so much more important right now!
No need to do another big week at all. If you are looking for last minute gains, then dial in that body comp and make sure you are super aero in your equipment, new tires, race wheels, etc. Another block would prove too much!
Thanks. As a micro- followup, what is the best way to move RR#2 to week 10 instead of week 9. I know this isn't optimal but will be aournd the race course on week 10 and am trying to save myself a trip. Can I simply swap the weekends?
I bit off way more than I could chew this 2010 and I have been suffering in all aspects...work 50-60 hrs/week, 9 grad credits, OS workouts. This is too much for me and I am half-assing EVERYTHING! and I am super frustrated! I have been sick 3x since Jan 1 and each time I've missed ~1 week of training. I consistently did about 3-4 OS workouts per week (when healthy) but I realize this actually sucks and is not how the program is intended to work. So at this point I have not transitioned into a new plan from my OS which ended 3 weeks ago. I was hoping to race Kansas HIM June 6, but I am strongly considering choosing a different (later) HIM so I have more time to get my butt prepared. Given what I just said, how long do you think I need to fast-track for a solid HIM? Any suggestions on how to get the most out of 3-4 workouts a week for the next month until I am done with freaking school for the semester?
Hi guys! Beginner Open Houser here with a training plan question - hope I'm asking in the right place. My background: age 48, no competitive athletic experience, started running last August, started learning TI swimming in October, rode a 40-lb commuter bike up until a month ago, first-ever sprint tri coming up May 2nd. OS work based largely on the free EN resources has gotten my VDot up to 50 (19:56 5K) and my FTP to 240-250ish (based on a Pnorm 270 during a 25-minute flat time trial six days after I got my PT-equipped P2), so about 3.5w/kg. Swimming is improving but still has a long way to go. I'm just doing local sprint tri's this season to get my feet wet, plan to do a HIM (Providence or Timberman) in 2011 and IMLP in 2012. Here's my question: if I joined Team EN now with one of the open house slots, would that give me access to the training plans immediately, and if so, which plan would be appropriate since I'm only training for sprints this year?
No need to do another big week at all. If you are looking for last minute gains, then dial in that body comp and make sure you are super aero in your equipment, new tires, race wheels, etc. Another block would prove too much!
Thanks. As a micro- followup, what is the best way to move RR#2 to week 10 instead of week 9. I know this isn't optimal but will be aournd the race course on week 10 and am trying to save myself a trip. Can I simply swap the weekends?
Pete
Yes, that's fine, just be sure to swap the first swim from the RR week as well and allow for a lighter monday post RS if you are still fatigued!
Beginner Open Houser here with a training plan question - hope I'm asking in the right place. My background: age 48, no competitive athletic experience, started running last August, started learning TI swimming in October, rode a 40-lb commuter bike up until a month ago, first-ever sprint tri coming up May 2nd. OS work based largely on the free EN resources has gotten my VDot up to 50 (19:56 5K) and my FTP to 240-250ish (based on a Pnorm 270 during a 25-minute flat time trial six days after I got my PT-equipped P2), so about 3.5w/kg. Swimming is improving but still has a long way to go. I'm just doing local sprint tri's this season to get my feet wet, plan to do a HIM (Providence or Timberman) in 2011 and IMLP in 2012. Here's my question: if I joined Team EN now with one of the open house slots, would that give me access to the training plans immediately, and if so, which plan would be appropriate since I'm only training for sprints this year?
Thanks!
Kevin
Kevin! welcome and thanks for the post. Yes, you'd have access to all the plans, we'd probably have you do a modified version of the OutSeason to train for the sprints. 3.5w/kg is a great place to start...I think you're doing all the right things!
I bit off way more than I could chew this 2010 and I have been suffering in all aspects...work 50-60 hrs/week, 9 grad credits, OS workouts. This is too much for me and I am half-assing EVERYTHING! and I am super frustrated! I have been sick 3x since Jan 1 and each time I've missed ~1 week of training. I consistently did about 3-4 OS workouts per week (when healthy) but I realize this actually sucks and is not how the program is intended to work. So at this point I have not transitioned into a new plan from my OS which ended 3 weeks ago. I was hoping to race Kansas HIM June 6, but I am strongly considering choosing a different (later) HIM so I have more time to get my butt prepared. Given what I just said, how long do you think I need to fast-track for a solid HIM? Any suggestions on how to get the most out of 3-4 workouts a week for the next month until I am done with freaking school for the semester?
Thanks!
katy
Katy -
As my father-in-law recently imparted to me: "Life's a bitch when you realize you aren't invincible." Good news is you do realize it, and you aren't forcing the training. That said, it depends when the 3-4 workouts a week are. If you are doing the Sat OS outdoor ride and a longer run, then a tempo bike and a tempo run, you could be fine. Maybe one big weekend of 2 x 4 hours in the next two weeks (Sat - all bike, Sun = 3h bike 1h run). Will you rip the race? No, but you'll do just fine and have no pressure on yourself. I think having a fun event (if you can make it fun) is better than continual training and no fun based on where you are right now!
Hi, I recently signed up for Team EN, yesterday morning I think. Do we just grab a training plan that we think fits our current racing schedule? Obviously this late in the season I already have some races planned.
Could any vets confirm the logistics of moving from OS to HIM plan. Beleive I have it nailed downm however wold love to confirm before makeing the change in My Training Plan Central.
After completing this 2nd week of 'rest', I'll go into My Training Plan Central and select the 12 week Advanced HIM plan to begin this Monday, April 19th.(as well as appropriate 'end date' for 12 week HIM plan) Correct? Thanks.
Gents - coming to end of my OS soon - in week 18 now of Adv OS plan - we scheduled to take transition (1 week only) and then jump into week 6 (or 7) of Adv HIM plan, i.e. A-race HIM on June 20 (so race week of w/c 14th June).
Can I be set up now to gain visibility of the above, not necessarily all the weeks but the usual number of week in advance?
Also, is 1 weeks transition OK or take 2 ? 2 weeks obviously leaving me only 6 weeks of RP.
Also, I notice that the schedule above means in missing BBW & a Big Day usually scheduled in early RP - any thoughts?
I do feel that I need a block (say 2-3 days) of bike volume/ABP rides and also to up run volume some more.
@ Christopher, yes, but the plans load from the end date backwards. So just set it to end the weekend of your race and it should backfill the calendar.
I'm supposed to be in week 17 of OS. However, life and work got in the way of training the last two weeks. I've done little, if anything, these last two weeks save for a few runs and some core work. Jumpstarting my training again with a mini tri-camp this weekend. I was supposed to enjoy the two week transition at the end of the OS, but now that I've taken almost two weeks off, I'm wondering what I should do with the transition coming up in three weeks. Advice?
Comments
Thanks
DU -
IF you go to your training plan central tab, you can find the season planning link (here) that points you to the planning kit where you can figure out your races, etc., using the tools, info, and screencast!
Once you do that, feel free to post back with your specific questions!
P
In week 19 of OS. All on track so far.
"A" race HIM will be 12 weeks out at start of next week.
Time to switch to 12 week HIM plan?
Chris
RnP,
You're gonna kill me over this one, but here it goes...
Grade 1 MCL sprain and slight tear in the meniscus about a month ago during a lacrosse game.. Biking intensity had to drop down, and running not good at all on hard ground. Was able to maintain more a bit lower intensity during practices and games, the soft ground made it bearable in a brace.
Active vacation last week, jumped intensity way up, did 10 hours mountain and road biking, with wattage as high as before the injury (outdoor vs indoor though).
Finishing up week 19 in the OS, and have the transition coming up. I have HIM racine in 14 weeks, and IMWI after.
Should I do some repeat on the OS to make up for lost training? Or because these are too close together to get a proper drop into the IM, would it be advisable to do 6 weeks general prep, into the 12 weeks IM plan, with a pause for the 3 weeks of taper, HIM race and recover?
And, as long as the knee stays stable, what are your thoughts on substituting the shorter runs with lacrosse practices/games (Club-D3 Collegiate level)? A month go to in the season, more if we make the nat'l tourney.
-Alex Carlson
I think you'll want to take 1-2 transition weeks first (search for that in the wiki) and then get back into your training....rest now, be your best later!
P
I wouldn't worry about the OS, instead I would look to the general prep weeks to give you some volume and complement (not interfere) with your current LAX season. Once that season is over, you can come back to us and we'll get you hooked up from there. Good luck!
P
I should have mentioned we were on vacation out of town (sans bike) this week for kids spring break. Did some light running and open water swimming, however nothing significant. Count this as 1 week of transition?
Well rested however will take another transition week if you suggest.
Thank you,
Chris
Yes, that totally counts for the first week of transition...but remember to keep it light even though you are back!
P
RnP,
My first A race is on 5/16. I am currently on wk 8 of 12 of the Beg IM Plan. I integrated a BBW during week 6, which went really well, and ended the week in a tough RR #1. Week 7 was a bit tough, and I had to bag the weekend rides due to a road trip with my son's gymnastic team. This leaves me with only 2 weeks before the final RR and then taper. Analyzing the outcome of RR #1 I feel that it might make sense to include one more bigger week.
So I am considering the following and would like your thoughts on it:
I feel that this would give me 3 more solid weeks of training before beginning my taper.
Thanks,
Pete
Guys.
I'm in week 15 of OS for bike/week 6 of OS for run (due to injury in Dec/Jan; but I'm accelerating/jumping ahead my run OS to coincide with the finish of my bike OS). Below is my latest stab at my season plan:
Questions:
RnP,
I'm in week 2 of the Intermediate IM training plan and I have a question about the swim volume (my weakest leg). What is more important, spending the hour in the pool and getting as much volume done in the hour as possible; or, doing all the volume regardless of how long it takes? I'm not having any problems with the run/bike volume/pace. My 'A' race IMCDA...
I'm sorry if this isn't the best thread for the question.
Thanks-
Aaron
Pete -
No need to do another big week at all. If you are looking for last minute gains, then dial in that body comp and make sure you are super aero in your equipment, new tires, race wheels, etc. Another block would prove too much!
P
Jim, I got you on the live coaches chat, so you are all set. thanks and good luck!
Aaron -
If you haven't already, please look into getting some 1:1 swim advice or support. Sounds like you could really use the guidance to make the most of your swimming. I would really stick to just doing drills 2x a week, with the 3rd day being the longest swim on yoru schedule. About 6 weeks out you can go to all swims at distance, but the skills are so much more important right now!
P
Thanks P, I will definitely look into 1:1 asap. There is a swim lab in town that is suppose to be really good. I'll keep you posted.
Aaron
@P
Thanks. As a micro- followup, what is the best way to move RR#2 to week 10 instead of week 9. I know this isn't optimal but will be aournd the race course on week 10 and am trying to save myself a trip. Can I simply swap the weekends?
Pete
RnP!
I bit off way more than I could chew this 2010 and I have been suffering in all aspects...work 50-60 hrs/week, 9 grad credits, OS workouts. This is too much for me and I am half-assing EVERYTHING! and I am super frustrated! I have been sick 3x since Jan 1 and each time I've missed ~1 week of training. I consistently did about 3-4 OS workouts per week (when healthy) but I realize this actually sucks and is not how the program is intended to work. So at this point I have not transitioned into a new plan from my OS which ended 3 weeks ago. I was hoping to race Kansas HIM June 6, but I am strongly considering choosing a different (later) HIM so I have more time to get my butt prepared. Given what I just said, how long do you think I need to fast-track for a solid HIM? Any suggestions on how to get the most out of 3-4 workouts a week for the next month until I am done with freaking school for the semester?
Thanks!
katy
Beginner Open Houser here with a training plan question - hope I'm asking in the right place. My background: age 48, no competitive athletic experience, started running last August, started learning TI swimming in October, rode a 40-lb commuter bike up until a month ago, first-ever sprint tri coming up May 2nd. OS work based largely on the free EN resources has gotten my VDot up to 50 (19:56 5K) and my FTP to 240-250ish (based on a Pnorm 270 during a 25-minute flat time trial six days after I got my PT-equipped P2), so about 3.5w/kg. Swimming is improving but still has a long way to go. I'm just doing local sprint tri's this season to get my feet wet, plan to do a HIM (Providence or Timberman) in 2011 and IMLP in 2012. Here's my question: if I joined Team EN now with one of the open house slots, would that give me access to the training plans immediately, and if so, which plan would be appropriate since I'm only training for sprints this year?
Thanks!
Kevin
Yes, that's fine, just be sure to swap the first swim from the RR week as well and allow for a lighter monday post RS if you are still fatigued!
Kevin! welcome and thanks for the post. Yes, you'd have access to all the plans, we'd probably have you do a modified version of the OutSeason to train for the sprints. 3.5w/kg is a great place to start...I think you're doing all the right things!
Katy -
As my father-in-law recently imparted to me: "Life's a bitch when you realize you aren't invincible." Good news is you do realize it, and you aren't forcing the training. That said, it depends when the 3-4 workouts a week are. If you are doing the Sat OS outdoor ride and a longer run, then a tempo bike and a tempo run, you could be fine. Maybe one big weekend of 2 x 4 hours in the next two weeks (Sat - all bike, Sun = 3h bike 1h run). Will you rip the race? No, but you'll do just fine and have no pressure on yourself. I think having a fun event (if you can make it fun) is better than continual training and no fun based on where you are right now!
Good luck!
P
Patrick,
Thanks for the quick reply, sounds good, I've signed up! Very excited to be part of Team EN!
Regards,
Kevin
Could any vets confirm the logistics of moving from OS to HIM plan. Beleive I have it nailed downm however wold love to confirm before makeing the change in My Training Plan Central.
After completing this 2nd week of 'rest', I'll go into My Training Plan Central and select the 12 week Advanced HIM plan to begin this Monday, April 19th.(as well as appropriate 'end date' for 12 week HIM plan) Correct? Thanks.
Gents - coming to end of my OS soon - in week 18 now of Adv OS plan - we scheduled to take transition (1 week only) and then jump into week 6 (or 7) of Adv HIM plan, i.e. A-race HIM on June 20 (so race week of w/c 14th June).
Can I be set up now to gain visibility of the above, not necessarily all the weeks but the usual number of week in advance?
Also, is 1 weeks transition OK or take 2 ? 2 weeks obviously leaving me only 6 weeks of RP.
Also, I notice that the schedule above means in missing BBW & a Big Day usually scheduled in early RP - any thoughts?
I do feel that I need a block (say 2-3 days) of bike volume/ABP rides and also to up run volume some more.
Thanks,
Dave
Jason, I got your survey and will hook up tomorrow or over the weekend.
@ Christopher, yes, but the plans load from the end date backwards. So just set it to end the weekend of your race and it should backfill the calendar.
RnP,
I'm supposed to be in week 17 of OS. However, life and work got in the way of training the last two weeks. I've done little, if anything, these last two weeks save for a few runs and some core work. Jumpstarting my training again with a mini tri-camp this weekend. I was supposed to enjoy the two week transition at the end of the OS, but now that I've taken almost two weeks off, I'm wondering what I should do with the transition coming up in three weeks. Advice?
Clint