RnP, I have a big job change and I am moving from Roanoke, VA to Phoenix AZ. I am excited about the move and the chance to train in the desert with lots more triathletes. I will be working on getting more guys to join. I need your input on racing. I was planning on racing Ironman 70.3 FL but now I will be looking for houses instead. My one A race this season will then be Ironman FL on Nov 6th. The Ironman prep Interm is 20 wks long which would start June 19th. What do you recommend I do now; Gen Prep Block A or B? What is the difference? I have requested block A for no particular reason. Thanks Dennis
Just starting race prep for Vineman 70.3 in July. The plan says 3 hour bike on Saturday, 2 hour ride Sunday. There is a very good chance that I won't be able to do a lot of the Sunday bikes due to family and church issues. It doesn't seem to be a problem on Big Day weeks or rr weeks. What do I do? I could try to fit it in on Wednesday (but that might impact my Thursday run), or Friday (but that might impact my Saturday long bike).
@James, please see the Self-Coaching Guide. I've laid out template pre and post race training plan weeks for you to use as a guide.
@Dennis, I think you should move, get settled, and think about the rest of the season. Our preference is for you to put a HIM on the calendar, train for that, and then transition to the last ~16wks of the IM plan, or the last ~12wks. This has you focusing on a short term goal and building your speed vs focusing on one week for soooo long.
@Bob, can you not them at all, or rather you can't do ANYTHING on Sundays? Alternatives:
Move the Thurs long run to Sunday, Sunday ride to Thurs, but you are likely just swapping a 2hr bike for a 2hr run which doesn't really help
Repeat the interval bike on Sunday, with no volume goals for the session. Warmup, main set, done. This could be a 45-60' session for you. Don't worry about the lost volume. 2x interval sessions per week is great work and it is what it is.
@Barbara, load up the 20wk plan to end on IMLP and it will give you what to do for the next two weeks. If my math is correct, it will have you do weeks 6 and 7 in that gap.
@Mike, I hear you on keeping it fun . Recommend you do repeat the last 12wks of the plan, not the first 8.
After your HIM in August I recommend you load up the 20wk IM plan to end on your A-race day.
You'll then have something to guide you in those two purple weeks of tranistion there. IOW, depending on where your head is at, you can amend the plan for those two weeks (basically doing what you want to do) before starting Race Prep. You may find you need some down time after that HIM, or maybe not. Either way you'll have the plan in your account to guide you.
I'll be in Puerto Rico from Friday 5-7 to Monday 5-10. That coincides with my first weekend of the 12 week IM plan leading up to IMUSA. I may be able to rent a bike for one of the days, but more than likely I'll just be able to run and swim there. Do you have any recommendations for switching things up for the week before and or after?
RnP & Haus. I am looking for feedback for my season plan. I started with Dec OS and I am in Week 20 right now. I have viewed both of the season planning videos and used the spreadsheet to come up with what I think is an OK plan, but I need some experience to look over my shoulder.
1. 20 weeks OS (Dec) ending 4-26
2. Trasition 2 weeks
3. 12 weeks Race Prep for 70.3 Boulder (Aug 8)
4. General Prep 2 weeks
5. 12 Weeks Race Prep for IMAZ (Nov 21)
Like I said, I am new to the haus and the Season Planning tool, so am looking for thoughts. Thanks.
4/26/2010
21
Week 21
Out Season
5/3/2010
22
Transition - Week 1
5/10/2010
23
Transition - Week 2
5/17/2010
24
Race Prep - Week 1
5/24/2010
25
Race Prep - Week 2
5/31/2010
26
Race Prep - Week 3
6/7/2010
27
Race Prep - Week 4
6/14/2010
28
Race Prep - Week 5
6/21/2010
29
High Uintas Classic Road Race
C
Race Prep - Week 6
6/28/2010
30
Race Prep - Week 7
7/5/2010
31
Race Prep - Week 8
7/12/2010
32
Echo Triathlon (OLY)
B
Race Prep - Week 9
7/19/2010
33
Race Prep - Week 10
7/26/2010
34
Race Prep - Week 11
8/2/2010
35
Race Prep - Week 12
8/9/2010
36
70.3 BRD
A
RACE WEEK
8/16/2010
37
General Prep - Week 1
8/23/2010
38
General Prep - Week 2
8/30/2010
39
Bear Lake Brawl (OLY)
C
Race Prep - Week 1
9/6/2010
40
Race Prep - Week 2
9/13/2010
41
Race Prep - Week 3
9/20/2010
42
Big Day
Race Prep - Week 4
9/27/2010
43
Race Prep - Week 5
10/4/2010
44
Race Prep - Week 6
10/11/2010
45
Race Sim
Race Prep - Week 7
10/18/2010
46
Race Prep - Week 8
10/25/2010
47
Race Prep - Week 9
11/1/2010
48
Race Sim
Race Prep - Week 10
11/8/2010
49
Race Prep - Week 11
11/15/2010
50
Race Prep - Week 12
11/22/2010
51
IMAZ
A
RACE WEEK
Chuck, well done! My only edit would be to have you transition after the boulder half as you will be beat! 1 week off, 1 light week, then back at it. Could even take 3 weeks and not start week 1 of IMAZ prep until that first weekend of the plan!
I'm in week 17 of Jan OS...I'm scheduled for IMLakePlacid - I'm treating that as "training race" with my season's A race being IMCozumel....my questions/comments are:
I'm loving the gains I'm making in the OS - so much so that I'm afraid to leave a few weeks on the table to switch over to the 12week IM Plan - what are your suggestions for the switch over? Again, I'm not too concerned about my results at LP (may even only complete half the run as I don't want to be too fried for Cozumel and the weeks off of training after LP)...I would use LP as training for pace/nutrition/etc....all to be applied to Cozumel...
I am also planning a several sprints during the summer months (1 coming up next weekend) and at least one 1/2 IM in September....just need to be pointed in the right direction....
I have added a half to my sched. Las Vegas Half Ironman Sept 26th then next A race Ironman Fl Nov 6th. I haven't had a plan since last week. Help - General Prep A or B? Can I get authorization to get the plan? Thanks
Completed my first IM 70.3 in Galveston, April 25. Awesome beginner race execution plan from EN. In 2 week transition, will be ready to train for Redman HIM (Oklahoma) Sept. 25 race day. Need recommendation of how to proceed?
After 2nd transition week I have 20 weeks to race date.
I jumped from week 8 OS into week 11 of HIM beginner plan, tough but persevered. What would you recommend for my first 8 weeks then I'd like to do 12 week Intermediate plan? Open to any suggestion
@Cary, make the week before the trip bike heavy, simply repeat 1-2 of the interval sessions. No need to rent a bike during the trip, just make it a run focused weekend, running every day. Resume your normal schedule when you get back.
@ Doug:
NO SUCH THING as an IM as a training race. In addition, a lot can go wrong between now and November so I highly recommend you consider LP to be your AAA race, train for it, race it properly, recover from it, and then reset your season for IMCoz. You have plenty of time between both races to do this. IOW, I've seen people half-ass an IM, not take it very seriously, complete it or bail on the run...and then injure themselves or something similar in route to their "real" Ironman.
@Dennis, please go here to use the Season Planning Tools and to learn how to load up your own training plans into your account vs waiting for us to do it for you.
@Wayne, please use the Season Planning Tools to lay out your season using our guidance. The short answer is that I think you should repeat the last 8wks of the OS plan, then transition to the 12wk HIM plan. Or repeat last 12wks of OS and do last 8wks of HIM plan. Bottomline is that, right now, you have more than adequate HIM fitness. Doesn't make sense to simply repeat the HIM training you've already done. In fact, going back to week 1 of the 20wk HIM plan would actually be many steps backwards for you. The OS plan is our best tool for making you faster so you should use that for your default and drop into the HIM for only the last 8-12wks. You likely only need one of the two schedule race rehearsals, as you already have 3 under your belt (2x RRs + 1 race)
I'm one of the few HR athletes in da house... to get me mentally ready to HIM train and ready for my RR tomorrow I've started listening to the race execution pod casts - nutrition and biking so far... in the bike session you mention putting up a "racing with HR kit " or other info - curious if that was up and if so, where? I poked around the wiki and in the quick start guide and didn't see it.
All in all, still glad I listed to the podcast, but it was 97% power driven... but still, the big picture stuff was good food for thought... and now that I think my hand is okay and I can start riding outside regularly I'll pay a lot more attention to how I feel and what my HR numbers are and my cadence and the pressure on my feet... and how I run after what bike efforts...
My next question has been posted in a few places (my OS thread, and the bike test thread Carly started) - curious if HR athletes should retest on the bike ... assuming we're fitter than when we started our number should be lower... my worry is that I'm gonna be pushing myself harder to get to/stay in Z3 and be pooped for the run.
In any event, I'll do the RR tomorrow shooting to stay in Z2-Z3 and see how it goes.
Well. Interesting year thus far! Had to go in reverse a little due to some other life stuff and had to pull out of IMUSA this year. So I am looking at a HIM in Sept.
Here is what things look like:
1. 7 weeks left before I start the "12 Week HIM" plan
What do I do in the next 7 weeks?
Something to note is that I am not falling off the couch and into training...still very consistent with running, been doing some swimming and cycling and regular weight-training (yikes, I know...almost sacrilege but I LOVE it!)
Completed my first IM 70.3 in Galveston, April 25. Awesome beginner race execution plan from EN. In 2 week transition, will be ready to train for Redman HIM (Oklahoma) Sept. 25 race day. Need recommendation of how to proceed?
After 2nd transition week I have 20 weeks to race date.
I jumped from week 8 OS into week 11 of HIM beginner plan, tough but persevered. What would you recommend for my first 8 weeks then I'd like to do 12 week Intermediate plan? Open to any suggestion
@Wayne, please use the Season Planning Tools to lay out your season using our guidance. The short answer is that I think you should repeat the last 8wks of the OS plan, then transition to the 12wk HIM plan. Or repeat last 12wks of OS and do last 8wks of HIM plan. Bottomline is that, right now, you have more than adequate HIM fitness. Doesn't make sense to simply repeat the HIM training you've already done. In fact, going back to week 1 of the 20wk HIM plan would actually be many steps backwards for you. The OS plan is our best tool for making you faster so you should use that for your default and drop into the HIM for only the last 8-12wks. You likely only need one of the two schedule race rehearsals, as you already have 3 under your belt (2x RRs + 1 race)- Rich
@ Coaches
Great advice, just want was needed. How to start OS plan on week 9. I left OS plan week 8 to begin HIM Beginner plan in week 11 for race date April 25. Race completed. On advice from Rich, want to start week 9 OS then do 12 week HIM intermed for race date Sept. 25. When i do season plan change for OS, only week 1 appears. Since I left OS week 8, I do not have remaining weeks to train from. How do i access plan to begin week 9 + in OS?
Sorry to think about this so late in the game but will you have some sort of guidance for us ToC campers as to training the week or so following the camp or do we jump bacck into our IM plans as best as possible.
I am an IMLOU athlete. My outseason plan ends 5/08. I have the American Triple T Ohio coming up 5/21-23.
My attitiude going in is to have fun and experience the -T- T - T for the first time. That said, I want to be ready.
I am going to select the general prep for 5/08 through 6/6 (a month) then go 6/7 to the IM 12 week plan of IMLOU.
I have been back in the pool on Mondays and Fridays for six weeks and have done five to six big outdoor rides in late March/early April. What other adjustments should I make for the next three weeks to be ready for the T-T-T?
Completed my first IM 70.3 in Galveston, April 25. Awesome beginner race execution plan from EN. In 2 week transition, will be ready to train for Redman HIM (Oklahoma) Sept. 25 race day. Need recommendation of how to proceed?
After 2nd transition week I have 20 weeks to race date.
I jumped from week 8 OS into week 11 of HIM beginner plan, tough but persevered. What would you recommend for my first 8 weeks then I'd like to do 12 week Intermediate plan? Open to any suggestion
@Wayne, please use the Season Planning Tools to lay out your season using our guidance. The short answer is that I think you should repeat the last 8wks of the OS plan, then transition to the 12wk HIM plan. Or repeat last 12wks of OS and do last 8wks of HIM plan. Bottomline is that, right now, you have more than adequate HIM fitness. Doesn't make sense to simply repeat the HIM training you've already done. In fact, going back to week 1 of the 20wk HIM plan would actually be many steps backwards for you. The OS plan is our best tool for making you faster so you should use that for your default and drop into the HIM for only the last 8-12wks. You likely only need one of the two schedule race rehearsals, as you already have 3 under your belt (2x RRs + 1 race)- Rich
@ Coaches
Great advice, just want was needed. How to start OS plan on week 9. I left OS plan week 8 to begin HIM Beginner plan in week 11 for race date April 25. Race completed. On advice from Rich, want to start week 9 OS then do 12 week HIM intermed for race date Sept. 25. When i do season plan change for OS, only week 1 appears. Since I left OS week 8, I do not have remaining weeks to train from. How do i access plan to begin week 9 + in OS?
thanks
Wayne
@ Coaches, posted on forum and answered. Good to go !!
Like Wayne, I just completed Lonestar 70.3 and am standing down for a couple of weeks. From today, it's 24 weeks until my "AA" race (Longhorn 70.3 on October 17th). Using the season planning tool, I came up with the following:
My question is since the OS time is exactly half of the 20 weeks, is it OK to do only the even-numbered weeks? My thinking is that gives me 4 weeks of FTP/LTHR time, 2 weeks of VO2 to expand the attic, and 4 weeks to solidify gains with FTP/LTHR time before taking a week transition and then hitting the 12 week Intermediate HIM plan. If not, should I just do weeks 11-20 (2 wks VO2 and 8 weeks FTP/LTHR)?
I may throw a couple of short, fun races in there to mix up but definitely not at the expense of Longhorn prep.
RNP: My season has been a mess. I've changed jobs and working too many hours. I have signed up for a HIM on 9/11/10. I have used the season planner and it recommends 7 weeks of 0S. What week of OS should I start at? Thanks Geoff
Chaps! On Transition week after completing full 20wk Adv OS - dropping into week 7 of HIM 12-week (Adv) plan to prep me for UK70.3 on June 20.
Detail is below - due to the schedule I missed BBW & Big day - I've entered a local middle distance event on May 23, plan was to use it as RR #1, pace it all but shut-down after mile 6 of the run (end of Lap 1 conveniently) so I can train thru.
Do i also need to squeeze a run test (just done a Half Mary test run) and bike test in there at some point. I'd think bike zones are fine at the moment, not on top of the watts at all, i.e. still a challenge - however, have the opportunity to do a 25m evening TT on the 12th May which I could use? Be a good hour of threshold work on a good flattish course 10mins from home.
Posted By Jeremiah Crowley on 30 Apr 2010 02:20 PM
Well. Interesting year thus far! Had to go in reverse a little due to some other life stuff and had to pull out of IMUSA this year. So I am looking at a HIM in Sept.
Here is what things look like:
1. 7 weeks left before I start the "12 Week HIM" plan
What do I do in the next 7 weeks?
Something to note is that I am not falling off the couch and into training...still very consistent with running, been doing some swimming and cycling and regular weight-training (yikes, I know...almost sacrilege but I LOVE it!)
I was thinking 7 week OS then in..
What are your thoughts?
Thanks
7 weeks of OS is good, but I would probably do like 5 weeks, then an epic week (say bike only, every day, go nutz), easy week, then race plan!
Good Idea or Not? I have not raced for a little over a year now due to plantar fasciitis and a torn calf muscle. I have been given the "all clear" now by my treating docs. Currently have Chicago Oly at the end of August and then Soma 1/2 at end of October as my A race. The long term goal is to give it my best shot to get a KQ and I am looking at IMMOO and IMAZ in 2011 to try for 2012. My wife decided that she thinks a trip to Cozumel this November would be fun and just happened to notice that entries are still open. This would be 5 weeks after my A race. I do have a lot of time left to raise the bar for a whole IM. I have not done a full but have managed 1/2s with no problem (other than injury.)
Should I wait and see how the recovery goes this year? Should I just bite the bullet and give it a shot? Keep the 1/2 as an A race and follow up with IMCOZ? Change the A race to IMCOZ and make Soma a B? Looking for some collective wisdom from da haus. Thanks, Dave
Completed my first IM 70.3 in Galveston, April 25. Awesome beginner race execution plan from EN. In 2 week transition, will be ready to train for Redman HIM (Oklahoma) Sept. 25 race day. Need recommendation of how to proceed?
After 2nd transition week I have 20 weeks to race date.
I jumped from week 8 OS into week 11 of HIM beginner plan, tough but persevered. What would you recommend for my first 8 weeks then I'd like to do 12 week Intermediate plan? Open to any suggestion
@Wayne, please use the Season Planning Tools to lay out your season using our guidance. The short answer is that I think you should repeat the last 8wks of the OS plan, then transition to the 12wk HIM plan. Or repeat last 12wks of OS and do last 8wks of HIM plan. Bottomline is that, right now, you have more than adequate HIM fitness. Doesn't make sense to simply repeat the HIM training you've already done. In fact, going back to week 1 of the 20wk HIM plan would actually be many steps backwards for you. The OS plan is our best tool for making you faster so you should use that for your default and drop into the HIM for only the last 8-12wks. You likely only need one of the two schedule race rehearsals, as you already have 3 under your belt (2x RRs + 1 race)- Rich
@ Coaches
Great advice, just want was needed. How to start OS plan on week 9. I left OS plan week 8 to begin HIM Beginner plan in week 11 for race date April 25. Race completed. On advice from Rich, want to start week 9 OS then do 12 week HIM intermed for race date Sept. 25. When i do season plan change for OS, only week 1 appears. Since I left OS week 8, I do not have remaining weeks to train from. How do i access plan to begin week 9 + in OS?
thanks
Wayne
Wayne, someone already got you somewhere else, but to clarify, you need to BACKPLAN your race, so if you want the last 12 weeks of the OS, you need to schedule the 20 week OS plan to end in 12 weeks (i.e. start 8 weeks ago). It's like a bad sci fi film, but you'll get the hang of it soon!
Completed my first IM 70.3 in Galveston, April 25. Awesome beginner race execution plan from EN. In 2 week transition, will be ready to train for Redman HIM (Oklahoma) Sept. 25 race day. Need recommendation of how to proceed?
After 2nd transition week I have 20 weeks to race date.
I jumped from week 8 OS into week 11 of HIM beginner plan, tough but persevered. What would you recommend for my first 8 weeks then I'd like to do 12 week Intermediate plan? Open to any suggestion
@Wayne, please use the Season Planning Tools to lay out your season using our guidance. The short answer is that I think you should repeat the last 8wks of the OS plan, then transition to the 12wk HIM plan. Or repeat last 12wks of OS and do last 8wks of HIM plan. Bottomline is that, right now, you have more than adequate HIM fitness. Doesn't make sense to simply repeat the HIM training you've already done. In fact, going back to week 1 of the 20wk HIM plan would actually be many steps backwards for you. The OS plan is our best tool for making you faster so you should use that for your default and drop into the HIM for only the last 8-12wks. You likely only need one of the two schedule race rehearsals, as you already have 3 under your belt (2x RRs + 1 race)- Rich
@ Coaches
Great advice, just want was needed. How to start OS plan on week 9. I left OS plan week 8 to begin HIM Beginner plan in week 11 for race date April 25. Race completed. On advice from Rich, want to start week 9 OS then do 12 week HIM intermed for race date Sept. 25. When i do season plan change for OS, only week 1 appears. Since I left OS week 8, I do not have remaining weeks to train from. How do i access plan to begin week 9 + in OS?
thanks
Wayne
Wayne, someone already got you somewhere else, but to clarify, you need to BACKPLAN your race, so if you want the last 12 weeks of the OS, you need to schedule the 20 week OS plan to end in 12 weeks (i.e. start 8 weeks ago). It's like a bad sci fi film, but you'll get the hang of it soon!
Hi coaches, Sorry for the double post, but I can't find this specific info in the Wiki or in the Season Planning Tools. With IMFL as my "A" race, when (approx) should I schedule a big bike week and a big tri week? Also, if I can only get time off for one, should I do the BBW or BTW? Thanks!
Sorry to think about this so late in the game but will you have some sort of guidance for us ToC campers as to training the week or so following the camp or do we jump bacck into our IM plans as best as possible.
Trent, hard to answer until we see what kind of a hole you lead us into. In general, the return week needs zero biking until the next weekend, and I would (personally) look to swimming 2-3 times and running (short, relatively easy, say 45' efforts). So Sun Off, Mon Off, Tues Run, Wed Swim, Th Run, Fri Swim, then Sat Ride (for sure), Sunday (optional, can be off!!!).
I am an IMLOU athlete. My outseason plan ends 5/08. I have the American Triple T Ohio coming up 5/21-23.
My attitiude going in is to have fun and experience the -T- T - T for the first time. That said, I want to be ready.
I am going to select the general prep for 5/08 through 6/6 (a month) then go 6/7 to the IM 12 week plan of IMLOU.
I have been back in the pool on Mondays and Fridays for six weeks and have done five to six big outdoor rides in late March/early April. What other adjustments should I make for the next three weeks to be ready for the T-T-T?
Scott
Scott -
I would stick with the OS (congrats!), but remember that we recommend a 2 week transtion before doing Race Prep. Last time I checked, T3 ain't easy. I think you should do the OS then consider standing down during the week days, just putting in two big weekends....so 5/8-9 would be big, 5/15-16 as well, but during the week maybe 2 x 30' runs or a swim. The OS + epic stuff will have you more than ready and if you want to have fun, well, you'll be all set....remember our top goal is to perform later this year!
I was looking ahead at my 12-week IM Race Prep for IMCDA. Noticed that the first RR was now at week 6 where it used to be at week 8 last year. Understand that the plans are new and improved, and I think they're great. That said, I'm sorta scratching my head trying to figure out where the second race rehearsal is if the first race rehearsal is at the midpoint? I would think that it's still 2 weeks before the race (so end of week 10 of 12) just before I start my taper. Is this right? I flunked EN Forum Search 101, i.e. can't for the life of me find what I'm looking for. Your help is greatly appreciated. Thanks!
Like Wayne, I just completed Lonestar 70.3 and am standing down for a couple of weeks. From today, it's 24 weeks until my "AA" race (Longhorn 70.3 on October 17th). Using the season planning tool, I came up with the following:
My question is since the OS time is exactly half of the 20 weeks, is it OK to do only the even-numbered weeks? My thinking is that gives me 4 weeks of FTP/LTHR time, 2 weeks of VO2 to expand the attic, and 4 weeks to solidify gains with FTP/LTHR time before taking a week transition and then hitting the 12 week Intermediate HIM plan. If not, should I just do weeks 11-20 (2 wks VO2 and 8 weeks FTP/LTHR)?
I may throw a couple of short, fun races in there to mix up but definitely not at the expense of Longhorn prep.
Thanks.
I hit you in the chat; we agreed that 4 x 4 x 4 with the VO2 in the middle would be best given your relatively new FTP numbers and that you did the OS through week 14 before switching to Gen Prep for Lonestar. Good luck and keep us posted!
Like Wayne, I just completed Lonestar 70.3 and am standing down for a couple of weeks. From today, it's 24 weeks until my "AA" race (Longhorn 70.3 on October 17th). Using the season planning tool, I came up with the following:
My question is since the OS time is exactly half of the 20 weeks, is it OK to do only the even-numbered weeks? My thinking is that gives me 4 weeks of FTP/LTHR time, 2 weeks of VO2 to expand the attic, and 4 weeks to solidify gains with FTP/LTHR time before taking a week transition and then hitting the 12 week Intermediate HIM plan. If not, should I just do weeks 11-20 (2 wks VO2 and 8 weeks FTP/LTHR)?
I may throw a couple of short, fun races in there to mix up but definitely not at the expense of Longhorn prep.
Thanks.
 
I hit you in the chat; we agreed that 4 x 4 x 4 with the VO2 in the middle would be best given your relatively new FTP numbers and that you did the OS through week 14 before switching to Gen Prep for Lonestar. Good luck and keep us posted!
Comments
I have a big job change and I am moving from Roanoke, VA to Phoenix AZ. I am excited about the move and the chance to train in the desert with lots more triathletes. I will be working on getting more guys to join. I need your input on racing. I was planning on racing Ironman 70.3 FL but now I will be looking for houses instead. My one A race this season will then be Ironman FL on Nov 6th. The Ironman prep Interm is 20 wks long which would start June 19th. What do you recommend I do now; Gen Prep Block A or B? What is the difference?
I have requested block A for no particular reason.
Thanks
Dennis
@Marrianne, please see the Training Plan Platform FAQ for instructions on how to manage your own training plan.
@James, please see the Self-Coaching Guide. I've laid out template pre and post race training plan weeks for you to use as a guide.
@Dennis, I think you should move, get settled, and think about the rest of the season. Our preference is for you to put a HIM on the calendar, train for that, and then transition to the last ~16wks of the IM plan, or the last ~12wks. This has you focusing on a short term goal and building your speed vs focusing on one week for soooo long.
@Bob, can you not them at all, or rather you can't do ANYTHING on Sundays? Alternatives:
@Barbara, load up the 20wk plan to end on IMLP and it will give you what to do for the next two weeks. If my math is correct, it will have you do weeks 6 and 7 in that gap.
@Mike, I hear you on keeping it fun
. Recommend you do repeat the last 12wks of the plan, not the first 8.
@Chuck, all looks good. Notes:
I'll be in Puerto Rico from Friday 5-7 to Monday 5-10. That coincides with my first weekend of the 12 week IM plan leading up to IMUSA. I may be able to rent a bike for one of the days, but more than likely I'll just be able to run and swim there. Do you have any recommendations for switching things up for the week before and or after?
thanks in advance,
cary
Chuck, well done! My only edit would be to have you transition after the boulder half as you will be beat! 1 week off, 1 light week, then back at it. Could even take 3 weeks and not start week 1 of IMAZ prep until that first weekend of the plan!
Lazy P
Jan OS and IMLP 12 week plan
howdy all -
I'm in week 17 of Jan OS...I'm scheduled for IMLakePlacid - I'm treating that as "training race" with my season's A race being IMCozumel....my questions/comments are:
I'm loving the gains I'm making in the OS - so much so that I'm afraid to leave a few weeks on the table to switch over to the 12week IM Plan - what are your suggestions for the switch over? Again, I'm not too concerned about my results at LP (may even only complete half the run as I don't want to be too fried for Cozumel and the weeks off of training after LP)...I would use LP as training for pace/nutrition/etc....all to be applied to Cozumel...
I am also planning a several sprints during the summer months (1 coming up next weekend) and at least one 1/2 IM in September....just need to be pointed in the right direction....
Thanks!
My question... Should I combine or rearrange my 12 Week IM plan starting 6/14 using the "C" racesfor the "RR's" "Big Days" or "Tests"?
12/7/2009
1
Intermed OS-1
12/14/2009
2
OS-2
12/21/2009
3
OS-3
12/28/2009
4
OS-4
1/4/2010
5
OS-5
1/11/2010
6
OS-6
1/18/2010
7
OS-7
RR = Race Rehersal
1/25/2010
8
OS-8
OutSeason (20 wks)
2/1/2010
9
OS-9
Transition (2 weeks)
2/8/2010
10
OS-10
General Prep (4-12 wks)
2/15/2010
11
OS-11
Race Prep (12 wks)
2/22/2010
12
OS-12
Post Race Transition Time
3/1/2010
13
OS-13
3/8/2010
14
OS-14
3/15/2010
15
OS-15
3/22/2010
16
OS-16
3/29/2010
17
OS-17
4/5/2010
18
Camp(200Bike/10Run/2Sw)
Bike camp in GA mountains
4/12/2010
19
Y-Nat's
Swim Championships Ft. Laud.
4/19/2010
20
Transition (Recover)
4/26/2010
21
OS-18
This Week
5/3/2010
22
OS-19
5/10/2010
23
(Test) OS-20
5/17/2010
24
Triple-T "C"
FRI-Sprint + SAT-2Olympic's + Sun-HIM
5/24/2010
25
(Recover)
5/31/2010
26
6/7/2010
27
D'Creek "C"
HFP Olympic 1/6
6/14/2010
28
Test
1 Begin 12 Wk IM
6/21/2010
29
Maumee "C"
2 HFP Olympic 2/6
6/28/2010
30
I have added a half to my sched. Las Vegas Half Ironman Sept 26th then next A race Ironman Fl Nov 6th.
I haven't had a plan since last week.
Help - General Prep A or B? Can I get authorization to get the plan?
Thanks
Coaches
Completed my first IM 70.3 in Galveston, April 25. Awesome beginner race execution plan from EN. In 2 week transition, will be ready to train for Redman HIM (Oklahoma) Sept. 25 race day. Need recommendation of how to proceed?
After 2nd transition week I have 20 weeks to race date.
I jumped from week 8 OS into week 11 of HIM beginner plan, tough but persevered. What would you recommend for my first 8 weeks then I'd like to do 12 week Intermediate plan? Open to any suggestion
thanks
Wayne
@Cary, make the week before the trip bike heavy, simply repeat 1-2 of the interval sessions. No need to rent a bike during the trip, just make it a run focused weekend, running every day. Resume your normal schedule when you get back.
@ Doug:
@Dennis, please go here to use the Season Planning Tools and to learn how to load up your own training plans into your account vs waiting for us to do it for you.
@Wayne, please use the Season Planning Tools to lay out your season using our guidance. The short answer is that I think you should repeat the last 8wks of the OS plan, then transition to the 12wk HIM plan. Or repeat last 12wks of OS and do last 8wks of HIM plan. Bottomline is that, right now, you have more than adequate HIM fitness. Doesn't make sense to simply repeat the HIM training you've already done. In fact, going back to week 1 of the 20wk HIM plan would actually be many steps backwards for you. The OS plan is our best tool for making you faster so you should use that for your default and drop into the HIM for only the last 8-12wks. You likely only need one of the two schedule race rehearsals, as you already have 3 under your belt (2x RRs + 1 race)
I'm one of the few HR athletes in da house... to get me mentally ready to HIM train and ready for my RR tomorrow I've started listening to the race execution pod casts - nutrition and biking so far... in the bike session you mention putting up a "racing with HR kit " or other info - curious if that was up and if so, where? I poked around the wiki and in the quick start guide and didn't see it.
All in all, still glad I listed to the podcast, but it was 97% power driven... but still, the big picture stuff was good food for thought... and now that I think my hand is okay and I can start riding outside regularly I'll pay a lot more attention to how I feel and what my HR numbers are and my cadence and the pressure on my feet... and how I run after what bike efforts...
My next question has been posted in a few places (my OS thread, and the bike test thread Carly started) - curious if HR athletes should retest on the bike ... assuming we're fitter than when we started our number should be lower... my worry is that I'm gonna be pushing myself harder to get to/stay in Z3 and be pooped for the run.
In any event, I'll do the RR tomorrow shooting to stay in Z2-Z3 and see how it goes.
thanks
Well. Interesting year thus far! Had to go in reverse a little due to some other life stuff and had to pull out of IMUSA this year. So I am looking at a HIM in Sept.
Here is what things look like:
1. 7 weeks left before I start the "12 Week HIM" plan
What do I do in the next 7 weeks?
Something to note is that I am not falling off the couch and into training...still very consistent with running, been doing some swimming and cycling and regular weight-training (yikes, I know...almost sacrilege but I LOVE it!)
I was thinking 7 week OS then in..
What are your thoughts?
Thanks
Coaches
Completed my first IM 70.3 in Galveston, April 25. Awesome beginner race execution plan from EN. In 2 week transition, will be ready to train for Redman HIM (Oklahoma) Sept. 25 race day. Need recommendation of how to proceed?
After 2nd transition week I have 20 weeks to race date.
I jumped from week 8 OS into week 11 of HIM beginner plan, tough but persevered. What would you recommend for my first 8 weeks then I'd like to do 12 week Intermediate plan? Open to any suggestion
@Wayne, please use the Season Planning Tools to lay out your season using our guidance. The short answer is that I think you should repeat the last 8wks of the OS plan, then transition to the 12wk HIM plan. Or repeat last 12wks of OS and do last 8wks of HIM plan. Bottomline is that, right now, you have more than adequate HIM fitness. Doesn't make sense to simply repeat the HIM training you've already done. In fact, going back to week 1 of the 20wk HIM plan would actually be many steps backwards for you. The OS plan is our best tool for making you faster so you should use that for your default and drop into the HIM for only the last 8-12wks. You likely only need one of the two schedule race rehearsals, as you already have 3 under your belt (2x RRs + 1 race)- Rich
@ Coaches
Great advice, just want was needed. How to start OS plan on week 9. I left OS plan week 8 to begin HIM Beginner plan in week 11 for race date April 25. Race completed. On advice from Rich, want to start week 9 OS then do 12 week HIM intermed for race date Sept. 25. When i do season plan change for OS, only week 1 appears. Since I left OS week 8, I do not have remaining weeks to train from. How do i access plan to begin week 9 + in OS?
thanks
Wayne
Coaches,
Sorry to think about this so late in the game but will you have some sort of guidance for us ToC campers as to training the week or so following the camp or do we jump bacck into our IM plans as best as possible.
R n P
I am an IMLOU athlete. My outseason plan ends 5/08. I have the American Triple T Ohio coming up 5/21-23.
My attitiude going in is to have fun and experience the -T- T - T for the first time. That said, I want to be ready.
I am going to select the general prep for 5/08 through 6/6 (a month) then go 6/7 to the IM 12 week plan of IMLOU.
I have been back in the pool on Mondays and Fridays for six weeks and have done five to six big outdoor rides in late March/early April. What other adjustments should I make for the next three weeks to be ready for the T-T-T?
Scott
@ Coaches, posted on forum and answered. Good to go !!
RnP,
Like Wayne, I just completed Lonestar 70.3 and am standing down for a couple of weeks. From today, it's 24 weeks until my "AA" race (Longhorn 70.3 on October 17th). Using the season planning tool, I came up with the following:
My question is since the OS time is exactly half of the 20 weeks, is it OK to do only the even-numbered weeks? My thinking is that gives me 4 weeks of FTP/LTHR time, 2 weeks of VO2 to expand the attic, and 4 weeks to solidify gains with FTP/LTHR time before taking a week transition and then hitting the 12 week Intermediate HIM plan. If not, should I just do weeks 11-20 (2 wks VO2 and 8 weeks FTP/LTHR)?
I may throw a couple of short, fun races in there to mix up but definitely not at the expense of Longhorn prep.
Thanks.
5/3/2010
22
13.1 mile run test (done)
Transition - Week 1
5/10/2010
23
Bike test – local evening 25m TT.
Race Prep - Week 7
5/17/2010
24
B-Race Middle Distance Tri – RR #1
Race Prep - Week 8
5/24/2010
25
Race Prep - Week 9
5/31/2010
26
RR #2
Race Prep - Week 10
6/7/2010
27
Race Prep - Week 11
6/14/2010
28
UK70.3 A-Race (sun 20th)
Race Week
7 weeks of OS is good, but I would probably do like 5 weeks, then an epic week (say bike only, every day, go nutz), easy week, then race plan!
P
Good Idea or Not? I have not raced for a little over a year now due to plantar fasciitis and a torn calf muscle. I have been given the "all clear" now by my treating docs. Currently have Chicago Oly at the end of August and then Soma 1/2 at end of October as my A race. The long term goal is to give it my best shot to get a KQ and I am looking at IMMOO and IMAZ in 2011 to try for 2012. My wife decided that she thinks a trip to Cozumel this November would be fun and just happened to notice that entries are still open. This would be 5 weeks after my A race. I do have a lot of time left to raise the bar for a whole IM. I have not done a full but have managed 1/2s with no problem (other than injury.)
Should I wait and see how the recovery goes this year? Should I just bite the bullet and give it a shot? Keep the 1/2 as an A race and follow up with IMCOZ? Change the A race to IMCOZ and make Soma a B? Looking for some collective wisdom from da haus.
Thanks, Dave
Wayne, someone already got you somewhere else, but to clarify, you need to BACKPLAN your race, so if you want the last 12 weeks of the OS, you need to schedule the 20 week OS plan to end in 12 weeks (i.e. start 8 weeks ago).
Patrick
Wayne, someone already got you somewhere else, but to clarify, you need to BACKPLAN your race, so if you want the last 12 weeks of the OS, you need to schedule the 20 week OS plan to end in 12 weeks (i.e. start 8 weeks ago).
Patrick
Sorry for the double post, but I can't find this specific info in the Wiki or in the Season Planning Tools. With IMFL as my "A" race, when (approx) should I schedule a big bike week and a big tri week? Also, if I can only get time off for one, should I do the BBW or BTW? Thanks!
Trent, hard to answer until we see what kind of a hole you lead us into.
In general, the return week needs zero biking until the next weekend, and I would (personally) look to swimming 2-3 times and running (short, relatively easy, say 45' efforts). So Sun Off, Mon Off, Tues Run, Wed Swim, Th Run, Fri Swim, then Sat Ride (for sure), Sunday (optional, can be off!!!).
P
Scott -
I would stick with the OS (congrats!), but remember that we recommend a 2 week transtion before doing Race Prep. Last time I checked, T3 ain't easy.
I think you should do the OS then consider standing down during the week days, just putting in two big weekends....so 5/8-9 would be big, 5/15-16 as well, but during the week maybe 2 x 30' runs or a swim. The OS + epic stuff will have you more than ready and if you want to have fun, well, you'll be all set....remember our top goal is to perform later this year!
I was looking ahead at my 12-week IM Race Prep for IMCDA. Noticed that the first RR was now at week 6 where it used to be at week 8 last year. Understand that the plans are new and improved, and I think they're great. That said, I'm sorta scratching my head trying to figure out where the second race rehearsal is if the first race rehearsal is at the midpoint? I would think that it's still 2 weeks before the race (so end of week 10 of 12) just before I start my taper. Is this right? I flunked EN Forum Search 101, i.e. can't for the life of me find what I'm looking for. Your help is greatly appreciated. Thanks!
Dom
I hit you in the chat; we agreed that 4 x 4 x 4 with the VO2 in the middle would be best given your relatively new FTP numbers and that you did the OS through week 14 before switching to Gen Prep for Lonestar. Good luck and keep us posted!
P
 
I hit you in the chat; we agreed that 4 x 4 x 4 with the VO2 in the middle would be best given your relatively new FTP numbers and that you did the OS through week 14 before switching to Gen Prep for Lonestar. Good luck and keep us posted!
 
P