Very sad news for me. Both Australian IM events sold out in record time and I missed out on both. I was planning for Busselton WA in December this year. I could register for a couple of half IM's but I would struggle with motivation. So where to from here ?
To cheer myself up I've registered for the New Zealand IM on 5th March 2011 at Lake Taupo which means an additional 12 weeks preparation from now. The advantage of this is it will be towards the end of the Australian Summer season and I'll have plenty of opportunity for sprint distance races leading up to it. I could also do a Half IM in November.
My thinking is along these lines;
1. I complete the beginner OS I commenced in Jan this year. I'm in week 19 at the moment.
2. I roll onto intermediate OS for another 20 weeks taking me through till end of Oct. I think this would be good so I could concentrate on further gains on the bike. My FTP on the bike is 185-190 watts or about 3.2w/kg and of late I'm either impatient or I've hit the wall.
3. Transition for a couple of weeks and then move onto a 14-16 week IM prep.
Would you recommend doing the Half in November this year ? The local season has approximately 6 sprint distance races commencing in November.
@Terry - try to book your travel through Ken Glah Endurance Travel...he buys blocks of slots to many IM events and MAY have slots available...don't give up yet!
Work commitments are going to take me out of the game for several months, unfortunately. (It's not all bad, though, because I love my job and I'm working on some really exciting things.)
In any case, I went to change my plan and asked it to put me on hold, but I wanted to make sure that there's nothing else I have to do to go "on hold" for the next several months.
RnP, My plans to move to AZ have changed. I am staying in VA. Roanoke will be my home for many more years. Since we have decided to stay here I have planned out my tri season. 1 local sprint in June, 1 local olympic in July and Sept all B races. A race I added was the Patriots Half in Williamsburg Sept 11,2010. I am stilll racing Ironman fl Nov 6th. Thanks Dennis
Posted By Stephen Anderson on 18 May 2010 11:11 AM
RnP
I am in the OS for 12-15 weeks going forward now (advanced plan)...and I have a question about the Tues/Thurs bike sessions. With it being nice, and with my race so far away (November), AND with the weather being conducive to nice early morning group rides...what are your thoughts on my doing my normal 60-75 minute group ride at 5:30am in place of the scheduled bike sessions? Whenon these rides, I spend the majority of the time above z3...only really ever getting down into z3 when I drop off the front for a quick rest. As such, there is a LOT of z4-5 time. If not both Tues and Thurs, what about using the group ride as one or the other?
Today, for instance, I had a 60 min bike and 20 min run scheduled and I just came in and picked up the run as a brick and was done by 7am...it was a nice outing.
Thanks for your insights!
I think that's a great approach, especially if you can get the work done. There's no substitute for riding with other folks to get faster!!!
Coaches, I trust you can sort out my confusion. In April I bought 12 week Intermediate IM plan. Got all the stuff, have been working from the PDF training plan. In May I bought into membership. A 20week plan was loaded for me. I have tried to match up week 1-2-3 of the 12 week plan with the week 8-9 etc on the plan loaded. They do not sync up. So, I am not sure what I should be following as I can only see weeks 8-9 of the 20week. Is the 12 week plan simply put the last 12 weeks of the 20 week plan?
TG -
I hit you in the other thread, but will duplicate it here. Basically the Team has our latest and greatest stuff. So when you have the choice between PDF or online plan, go with the Online one!
OK thanks Patrick. I replied in the other thread as well. I will follow the online program, and align week 8 as my week 1. I have a 1/2iron race this weekend, then a week to transition to the EN plan for 12 weeks on some serious stuff.
The biggest challenge will be to find sufficent hill training using the wed and sat threshold sets. I understand the concept is the same the speed is different.
I am thinking to alternate TH sessions on hills one week and flats the next. Or do you suggest pick either wed or sat to concentrate on hills. IMC can be very tough if one has not prepared the body (postion)
RnP- Need some advice and perspective, please. First season for me attempting long course (70.3's this year). Joined EN in Feb after purchasing 12 wk HIM plan. Knee problems had me scratch Florida 70.3 (May 16) and set sights on Augusta 70.3 (Sept. 26). Went into OS plan, got about 4 wks into it, but difficulty running due to knee. Long story short, I am now 3 wks out from knee scope with partial meniscectomy, but also (more ominous) a microfracture procedure for a large osteochondral defect in my femur. NO running allowed for 8 wks (5 more wks from now). Was back on the trainer easy on post-op day 2, and started back on "work" sessions this past weekend.
I am 18 wks out from Augusta. My thoughts on a training plan:
1. Start back on OS doing bike with swim hack, substituting additional bike sessions for the run. 2. At 5 wks (when allowed) start back on easy runs for 2 wks and then start FTP runs if knee allows. 3. At 10 wks, jump into last 8 wks of beginner HIM plan, assuming knee is healthy.
I'm looking just to get experience on this HIM (my first), knowing my run may suck, but still want to try to execute EN-style. Thoughts?
I had just signed up for 20 week IM plan, but just found out that I will be deploying to Kuwait for about one year. I still want to train. I tried changing my plan but yet no plan has been downloaded. I don't do well just running, biking, swimming on my own, so I need a plan, whether it is off season or in season. Please help.
Need some advice and perspective, please. First season for me attempting long course (70.3's this year). Joined EN in Feb after purchasing 12 wk HIM plan. Knee problems had me scratch Florida 70.3 (May 16) and set sights on Augusta 70.3 (Sept. 26). Went into OS plan, got about 4 wks into it, but difficulty running due to knee. Long story short, I am now 3 wks out from knee scope with partial meniscectomy, but also (more ominous) a microfracture procedure for a large osteochondral defect in my femur. NO running allowed for 8 wks (5 more wks from now). Was back on the trainer easy on post-op day 2, and started back on "work" sessions this past weekend.
I am 18 wks out from Augusta. My thoughts on a training plan:
1. Start back on OS doing bike with swim hack, substituting additional bike sessions for the run.
2. At 5 wks (when allowed) start back on easy runs for 2 wks and then start FTP runs if knee allows.
3. At 10 wks, jump into last 8 wks of beginner HIM plan, assuming knee is healthy.
I'm looking just to get experience on this HIM (my first), knowing my run may suck, but still want to try to execute EN-style.
Thoughts?
Thanks
-Ben
Clearly the knee is your coach right now, and I think your plan is okay. Revel in the bike stuff, become a bike god, and let that knee heal! The key will be very easy transition back to running, and to keep your goals down. If you can do the race healthy (forget fast) that will be a huge accomplishment. I would keep the OS to just 8 weeks (for the FTP stuff), then do some volume work before going to the HIM plan.
I had just signed up for 20 week IM plan, but just found out that I will be deploying to Kuwait for about one year. I still want to train. I tried changing my plan but yet no plan has been downloaded. I don't do well just running, biking, swimming on my own, so I need a plan, whether it is off season or in season. Please help.
I joined EN on 05/10/2010. 20 week advanced HIM plan was loaded for me. I was already deep in prep for 70.3 Kansas on my own self coaching. I am now fully transitioned into the loaded plan in week 19 of 20 and will remain until 06/06/2010. Vacation falls on 06/07 for 7 days which I will use as a post race transition week. Next A race is 70.3 Branson 09/19/2010. 14 weeks remaining. The email instruction from coaches was to upload 20 week advanced HIM again for Branson race. I did watch and read the season planning tool. Questions still remain. 1. Do I load advanced OS plan first, use it until last 8 weeks, than switch to and load 12 week advanced HIM and intercept it at 8 weeks to go? 2. Do I load as email instructed and just do 20 week advanced HIM by intercepting at 14 weeks to go? 3. I believe I could benefit very much from raising my FTP and increasing my run speed, that is where these questions come from. 4. I do have longer days and better weather to comply with increased volume OS plans as they have been modified to accommodate as I have read about it. Looking for some feedback from coaches. Thanks
@Aleksandar -- I recommend you go with option #1 above.
We highly, highly, highly recommend you go through the process of using the speadsheet in the Season Planning Tool to lay all of this out for yourself, and then post questions using a screenshot of that sheet as a guide for us and for you. You'll see how others have done this earlier in the thread.
I am enjoying the down time after completing the American Zofingen a few weeks ago. During this time I am trying to plan out the remainder of 2010, and which plan(s) I should be using. I have decided that I would like to compete in the following two races: Tour of the Catskills and the Niagara Falls Marathon.
I realize these are two very different types of races and very far from a triathlon. However, I feel that this is still the best place for me to find a plan to help achieve my goals. I am probably going to jump over to Marathon Nation as well. My question is what in your opinions is the best approach to plan for this. I was considering one of the following:
Hack the EN OS Plan to add enough running to meet the marathon.
Join Marathon Nation and hack one of those plans to include enough riding to survive the bike race.
Train for 8 weeks for the ToCat and then switch and train for 12 weeks for the marathon.
The goal of the ToCat race would be to experience a road bike race and doing something fun with my bike fitness. The goal of the marathon would be to finish in 3:30 or better. I have a friend who is also running in an attempt to BQ. That same goal has crossed my mind, but I need to be a bit realistic as well.
RnP, I have been travelling this week so it was a different week for me. I finished the OS last week and will be beginning IMFL plan soon. So what do I do in transition? Basic week, non-structured for a couple of weeks, or what? Thanks, Bryan
I am enjoying the down time after completing the American Zofingen a few weeks ago. During this time I am trying to plan out the remainder of 2010, and which plan(s) I should be using. I have decided that I would like to compete in the following two races: Tour of the Catskills and the Niagara Falls Marathon.
I realize these are two very different types of races and very far from a triathlon. However, I feel that this is still the best place for me to find a plan to help achieve my goals. I am probably going to jump over to Marathon Nation as well. My question is what in your opinions is the best approach to plan for this. I was considering one of the following:
Hack the EN OS Plan to add enough running to meet the marathon.
Join Marathon Nation and hack one of those plans to include enough riding to survive the bike race.
Train for 8 weeks for the ToCat and then switch and train for 12 weeks for the marathon.
The goal of the ToCat race would be to experience a road bike race and doing something fun with my bike fitness. The goal of the marathon would be to finish in 3:30 or better. I have a friend who is also running in an attempt to BQ. That same goal has crossed my mind, but I need to be a bit realistic as well.
Thanks,
Pete
PG -
I think your plan is awesome...high Cool Stuff score and the potential for lots of fitness. I would recommend a #3 version, where you go roadie for at least 4 weeks, then add in basic running for the final 4 weeks (8 total). Then after TOC, go full running. I have added the Marathon Run Hack sheet to the Wiki here, so you can use that as a guide. I would otherwise consider using a modified OS schedule for the remainder of your prep. In the case of the 8 TOC weeks, you can use the first 8 weeks of the OS, plus double Sat/Sun rides. I would suggest a Sat roadie group ride of 3-4 hours, and a Sunday solid effort ride, with Mondays off.
If BQ is going to happen, let it happen on it's own (IOW check your 5k vDOT like 8 weeks out from the Marathon and make the call then. Anything sooner would be too much pressure me thinks...
I have been travelling this week so it was a different week for me. I finished the OS last week and will be beginning IMFL plan soon. So what do I do in transition? Basic week, non-structured for a couple of weeks, or what?
Thanks,
Bryan
Bryan -
Congrats on the OS finish and no worries re the travel...you need the rest! You can find the transition plan information here in the wiki. Keep it easy has you have a big IMFL build coming (it's a long year). Maybe do a fun / cool training thing, perhaps involving lots of cycling?
One simple question on the last 8 weeks of IM training since the crash at ToC has put me out of swimming for at least 2 more full weeks me thinks seeing how it feels so far, should I throw in some easy Zone 1 runs in place of the days when it is just a swim only? I'm thinking it would give me some workout for the day and teach the body the IM pace a little more but if throwing another run on top of things will do the body harm I'll just leave it a day off.
I think your plan is awesome...high Cool Stuff score and the potential for lots of fitness. I would recommend a #3 version, where you go roadie for at least 4 weeks, then add in basic running for the final 4 weeks (8 total). Then after TOC, go full running. I have added the Marathon Run Hack sheet to the Wiki here, so you can use that as a guide. I would otherwise consider using a modified OS schedule for the remainder of your prep. In the case of the 8 TOC weeks, you can use the first 8 weeks of the OS, plus double Sat/Sun rides. I would suggest a Sat roadie group ride of 3-4 hours, and a Sunday solid effort ride, with Mondays off.
If BQ is going to happen, let it happen on it's own (IOW check your 5k vDOT like 8 weeks out from the Marathon and make the call then. Anything sooner would be too much pressure me thinks...
Keep us posted!
P
Thanks. Cool Stuff is exactly what I was shooting for. In addition to all of this my A goal for the summer is to learn to swim so that 2011 can be a Tri Year.
I have loaded up the OS Plan and am ready to get started. I have a few quick questions:
For the first 4 weeks should I drop all runs or just the Sunday ones?
After the TOC, when I start the Run Hack, am I continuing with the OS Plan as well?
What is the best place to add the Run Hack runs to the schedule?
I think your plan is awesome...high Cool Stuff score and the potential for lots of fitness. I would recommend a #3 version, where you go roadie for at least 4 weeks, then add in basic running for the final 4 weeks (8 total). Then after TOC, go full running. I have added the Marathon Run Hack sheet to the Wiki here, so you can use that as a guide. I would otherwise consider using a modified OS schedule for the remainder of your prep. In the case of the 8 TOC weeks, you can use the first 8 weeks of the OS, plus double Sat/Sun rides. I would suggest a Sat roadie group ride of 3-4 hours, and a Sunday solid effort ride, with Mondays off.
If BQ is going to happen, let it happen on it's own (IOW check your 5k vDOT like 8 weeks out from the Marathon and make the call then. Anything sooner would be too much pressure me thinks...
Keep us posted!
P
Thanks. Cool Stuff is exactly what I was shooting for. In addition to all of this my A goal for the summer is to learn to swim so that 2011 can be a Tri Year.
I have loaded up the OS Plan and am ready to get started. I have a few quick questions:
For the first 4 weeks should I drop all runs or just the Sunday ones?
After the TOC, when I start the Run Hack, am I continuing with the OS Plan as well?
What is the best place to add the Run Hack runs to the schedule?
Pete
Pete -
I would drop the longest run on the schedule, keep the others and consider dialing back the intensity. Yes to continuing with the OS once you return from the TOC. A would add the run hack as you see best. I personally would do the long run on Sunday, Mondays off. Tempo runs could be Tuesday/ Thursday, with hard bikes on Wed, Fri and Sat. Will be tough!
I think your plan is awesome...high Cool Stuff score and the potential for lots of fitness. I would recommend a #3 version, where you go roadie for at least 4 weeks, then add in basic running for the final 4 weeks (8 total). Then after TOC, go full running. I have added the Marathon Run Hack sheet to the Wiki here, so you can use that as a guide. I would otherwise consider using a modified OS schedule for the remainder of your prep. In the case of the 8 TOC weeks, you can use the first 8 weeks of the OS, plus double Sat/Sun rides. I would suggest a Sat roadie group ride of 3-4 hours, and a Sunday solid effort ride, with Mondays off.
If BQ is going to happen, let it happen on it's own (IOW check your 5k vDOT like 8 weeks out from the Marathon and make the call then. Anything sooner would be too much pressure me thinks...
Keep us posted!
P
Thanks. Cool Stuff is exactly what I was shooting for. In addition to all of this my A goal for the summer is to learn to swim so that 2011 can be a Tri Year.
I have loaded up the OS Plan and am ready to get started. I have a few quick questions:
For the first 4 weeks should I drop all runs or just the Sunday ones?
After the TOC, when I start the Run Hack, am I continuing with the OS Plan as well?
What is the best place to add the Run Hack runs to the schedule?
Pete
Pete -
I would drop the longest run on the schedule, keep the others and consider dialing back the intensity. Yes to continuing with the OS once you return from the TOC. A would add the run hack as you see best. I personally would do the long run on Sunday, Mondays off. Tempo runs could be Tuesday/ Thursday, with hard bikes on Wed, Fri and Sat. Will be tough!
I think your plan is awesome...high Cool Stuff score and the potential for lots of fitness. I would recommend a #3 version, where you go roadie for at least 4 weeks, then add in basic running for the final 4 weeks (8 total). Then after TOC, go full running. I have added the Marathon Run Hack sheet to the Wiki here, so you can use that as a guide. I would otherwise consider using a modified OS schedule for the remainder of your prep. In the case of the 8 TOC weeks, you can use the first 8 weeks of the OS, plus double Sat/Sun rides. I would suggest a Sat roadie group ride of 3-4 hours, and a Sunday solid effort ride, with Mondays off.
If BQ is going to happen, let it happen on it's own (IOW check your 5k vDOT like 8 weeks out from the Marathon and make the call then. Anything sooner would be too much pressure me thinks...
Keep us posted!
P
Thanks. Cool Stuff is exactly what I was shooting for. In addition to all of this my A goal for the summer is to learn to swim so that 2011 can be a Tri Year.
I have loaded up the OS Plan and am ready to get started. I have a few quick questions:
For the first 4 weeks should I drop all runs or just the Sunday ones?
After the TOC, when I start the Run Hack, am I continuing with the OS Plan as well?
What is the best place to add the Run Hack runs to the schedule?
Pete
Pete -
I would drop the longest run on the schedule, keep the others and consider dialing back the intensity. Yes to continuing with the OS once you return from the TOC. A would add the run hack as you see best. I personally would do the long run on Sunday, Mondays off. Tempo runs could be Tuesday/ Thursday, with hard bikes on Wed, Fri and Sat. Will be tough!
I think your plan is awesome...high Cool Stuff score and the potential for lots of fitness. I would recommend a #3 version, where you go roadie for at least 4 weeks, then add in basic running for the final 4 weeks (8 total). Then after TOC, go full running. I have added the Marathon Run Hack sheet to the Wiki here, so you can use that as a guide. I would otherwise consider using a modified OS schedule for the remainder of your prep. In the case of the 8 TOC weeks, you can use the first 8 weeks of the OS, plus double Sat/Sun rides. I would suggest a Sat roadie group ride of 3-4 hours, and a Sunday solid effort ride, with Mondays off.
If BQ is going to happen, let it happen on it's own (IOW check your 5k vDOT like 8 weeks out from the Marathon and make the call then. Anything sooner would be too much pressure me thinks...
Keep us posted!
P
Thanks. Cool Stuff is exactly what I was shooting for. In addition to all of this my A goal for the summer is to learn to swim so that 2011 can be a Tri Year.
I have loaded up the OS Plan and am ready to get started. I have a few quick questions:
For the first 4 weeks should I drop all runs or just the Sunday ones?
After the TOC, when I start the Run Hack, am I continuing with the OS Plan as well?
What is the best place to add the Run Hack runs to the schedule?
Pete
Pete -
I would drop the longest run on the schedule, keep the others and consider dialing back the intensity. Yes to continuing with the OS once you return from the TOC. A would add the run hack as you see best. I personally would do the long run on Sunday, Mondays off. Tempo runs could be Tuesday/ Thursday, with hard bikes on Wed, Fri and Sat. Will be tough!
I am looking at tuesdays workouts for my 12 week HIM and the problem I have is on Tuesdays I am usually pretty cooked. I get up at 0'dark early and I do not get home and into bed until 11:30 at night on Mondays. Needless to say getting back up at 5 am is usually hard enough but to throw a workout on top of it just can not be done. Even the afternoons are tough as I am usually operating on about <5 hours sleep. What should I do if anything? </p>
I've completed 20 weeks of the Intermediate OS plan, and I am about to complete 12 weeks of the Intermediate HIM plan. When I return from Kansas 70.3, I will need to load up my IM plan for Louisville. Do I continue with an Intermediate level plan or bump up to the Advanced IM plan? I'm not sure how close the Intermediate HIM and IM plan are to each other.
I didn't swim at all during the OS. When I got back in the water, I got an ear infection and couldn't swim. Got a couple of weeks of swimming and then was on vacation without a pool easily accessible. So I'm not on plan. Should I try to do the workouts in the plan (I'm on week 6 of the HIM plan), or is there a better strategy with so little time left until my race?
Hope you are recoverying well Patrick. I am heading out of country for two weeks and will not have my bike. I followed Rich's recommendation of going hard on the bike these past two weeks and Rich mentioned going hard on the run while out of the country. Can you give me some more guidance on hard running for the next two weeks. I will have access to a pool. Thanks for the insight and I think this will be a good opportunity for me to work on my running. I am currently on week 6 of 20 Beginner IM.
I am looking at tuesdays workouts for my 12 week HIM and the problem I have is on Tuesdays I am usually pretty cooked. I get up at 0'dark early and I do not get home and into bed until 11:30 at night on Mondays. Needless to say getting back up at 5 am is usually hard enough but to throw a workout on top of it just can not be done. Even the afternoons are tough as I am usually operating on about <5 hours sleep. What should I do if anything? </p>
thanks
Those tuesdays are tough b/c the workouts each day are so different. If possible, I would suggest trying to get the hardest workout done on that Monday AM (Are you working out then?). Tuesday AM is sleep, Tuesday PM is swim or easy skill run if you can, or more rest. This could mean dropping the monday swim entirely, but I support that if it means you get the remainder of your program in. You are the hardest working man in multisport!
I've completed 20 weeks of the Intermediate OS plan, and I am about to complete 12 weeks of the Intermediate HIM plan. When I return from Kansas 70.3, I will need to load up my IM plan for Louisville. Do I continue with an Intermediate level plan or bump up to the Advanced IM plan? I'm not sure how close the Intermediate HIM and IM plan are to each other.
Thanks, Amy
Amy -
I would stick with the intermediate level plan, you've had a long year so far. Would rather figure out how to hack some work into week 8, 7 or 6 of your training plan than help you pick up the pieces of over-reaching.
Comments
R&P
Very sad news for me. Both Australian IM events sold out in record time and I missed out on both. I was planning for Busselton WA in December this year. I could register for a couple of half IM's but I would struggle with motivation. So where to from here ?
To cheer myself up I've registered for the New Zealand IM on 5th March 2011 at Lake Taupo which means an additional 12 weeks preparation from now. The advantage of this is it will be towards the end of the Australian Summer season and I'll have plenty of opportunity for sprint distance races leading up to it. I could also do a Half IM in November.
My thinking is along these lines;
1. I complete the beginner OS I commenced in Jan this year. I'm in week 19 at the moment.
2. I roll onto intermediate OS for another 20 weeks taking me through till end of Oct. I think this would be good so I could concentrate on further gains on the bike. My FTP on the bike is 185-190 watts or about 3.2w/kg and of late I'm either impatient or I've hit the wall.
3. Transition for a couple of weeks and then move onto a 14-16 week IM prep.
Would you recommend doing the Half in November this year ? The local season has approximately 6 sprint distance races commencing in November.
Terry
In any case, I went to change my plan and asked it to put me on hold, but I wanted to make sure that there's nothing else I have to do to go "on hold" for the next several months.
My plans to move to AZ have changed. I am staying in VA. Roanoke will be my home for many more years.
Since we have decided to stay here I have planned out my tri season. 1 local sprint in June, 1 local olympic in July and Sept all B races.
A race I added was the Patriots Half in Williamsburg Sept 11,2010. I am stilll racing Ironman fl Nov 6th.
Thanks
Dennis
I think that's a great approach, especially if you can get the work done. There's no substitute for riding with other folks to get faster!!!
P
TG -
I hit you in the other thread, but will duplicate it here. Basically the Team has our latest and greatest stuff. So when you have the choice between PDF or online plan, go with the Online one!
Patrick
OK thanks Patrick. I replied in the other thread as well. I will follow the online program, and align week 8 as my week 1. I have a 1/2iron race this weekend, then a week to transition to the EN plan for 12 weeks on some serious stuff.
The biggest challenge will be to find sufficent hill training using the wed and sat threshold sets. I understand the concept is the same the speed is different.
I am thinking to alternate TH sessions on hills one week and flats the next. Or do you suggest pick either wed or sat to concentrate on hills. IMC can be very tough if one has not prepared the body (postion)
for that amount of climbing.
Need some advice and perspective, please. First season for me attempting long course (70.3's this year). Joined EN in Feb after purchasing 12 wk HIM plan. Knee problems had me scratch Florida 70.3 (May 16) and set sights on Augusta 70.3 (Sept. 26). Went into OS plan, got about 4 wks into it, but difficulty running due to knee. Long story short, I am now 3 wks out from knee scope with partial meniscectomy, but also (more ominous) a microfracture procedure for a large osteochondral defect in my femur. NO running allowed for 8 wks (5 more wks from now). Was back on the trainer easy on post-op day 2, and started back on "work" sessions this past weekend.
I am 18 wks out from Augusta. My thoughts on a training plan:
1. Start back on OS doing bike with swim hack, substituting additional bike sessions for the run.
2. At 5 wks (when allowed) start back on easy runs for 2 wks and then start FTP runs if knee allows.
3. At 10 wks, jump into last 8 wks of beginner HIM plan, assuming knee is healthy.
I'm looking just to get experience on this HIM (my first), knowing my run may suck, but still want to try to execute EN-style.
Thoughts?
Thanks
-Ben
Clearly the knee is your coach right now, and I think your plan is okay. Revel in the bike stuff, become a bike god, and let that knee heal! The key will be very easy transition back to running, and to keep your goals down. If you can do the race healthy (forget fast) that will be a huge accomplishment. I would keep the OS to just 8 weeks (for the FTP stuff), then do some volume work before going to the HIM plan.
P
Tom, I will PM you!
Patrick
Questions still remain.
1. Do I load advanced OS plan first, use it until last 8 weeks, than switch to and load 12 week advanced HIM and intercept it at 8 weeks to go?
2. Do I load as email instructed and just do 20 week advanced HIM by intercepting at 14 weeks to go?
3. I believe I could benefit very much from raising my FTP and increasing my run speed, that is where these questions come from.
4. I do have longer days and better weather to comply with increased volume OS plans as they have been modified to accommodate as I have read about it.
Looking for some feedback from coaches.
Thanks
@Aleksandar -- I recommend you go with option #1 above.
We highly, highly, highly recommend you go through the process of using the speadsheet in the Season Planning Tool to lay all of this out for yourself, and then post questions using a screenshot of that sheet as a guide for us and for you. You'll see how others have done this earlier in the thread.
RnP,
I am enjoying the down time after completing the American Zofingen a few weeks ago. During this time I am trying to plan out the remainder of 2010, and which plan(s) I should be using. I have decided that I would like to compete in the following two races: Tour of the Catskills and the Niagara Falls Marathon.
I realize these are two very different types of races and very far from a triathlon. However, I feel that this is still the best place for me to find a plan to help achieve my goals. I am probably going to jump over to Marathon Nation as well. My question is what in your opinions is the best approach to plan for this. I was considering one of the following:
The goal of the ToCat race would be to experience a road bike race and doing something fun with my bike fitness. The goal of the marathon would be to finish in 3:30 or better. I have a friend who is also running in an attempt to BQ. That same goal has crossed my mind, but I need to be a bit realistic as well.
Thanks,
Pete
I have been travelling this week so it was a different week for me. I finished the OS last week and will be beginning IMFL plan soon. So what do I do in transition? Basic week, non-structured for a couple of weeks, or what?
Thanks,
Bryan
PG -
I think your plan is awesome...high Cool Stuff score and the potential for lots of fitness. I would recommend a #3 version, where you go roadie for at least 4 weeks, then add in basic running for the final 4 weeks (8 total). Then after TOC, go full running. I have added the Marathon Run Hack sheet to the Wiki here, so you can use that as a guide. I would otherwise consider using a modified OS schedule for the remainder of your prep. In the case of the 8 TOC weeks, you can use the first 8 weeks of the OS, plus double Sat/Sun rides. I would suggest a Sat roadie group ride of 3-4 hours, and a Sunday solid effort ride, with Mondays off.
If BQ is going to happen, let it happen on it's own (IOW check your 5k vDOT like 8 weeks out from the Marathon and make the call then. Anything sooner would be too much pressure me thinks...
Keep us posted!
P
Bryan -
Congrats on the OS finish and no worries re the travel...you need the rest! You can find the transition plan information here in the wiki. Keep it easy has you have a big IMFL build coming (it's a long year). Maybe do a fun / cool training thing, perhaps involving lots of cycling?
Patrick
Fellas,
One simple question on the last 8 weeks of IM training since the crash at ToC has put me out of swimming for at least 2 more full weeks me thinks seeing how it feels so far, should I throw in some easy Zone 1 runs in place of the days when it is just a swim only? I'm thinking it would give me some workout for the day and teach the body the IM pace a little more but if throwing another run on top of things will do the body harm I'll just leave it a day off.
Thanks
Trent
Thanks. Cool Stuff is exactly what I was shooting for. In addition to all of this my A goal for the summer is to learn to swim so that 2011 can be a Tri Year.
I have loaded up the OS Plan and am ready to get started. I have a few quick questions:
Pete
Pete -
I would drop the longest run on the schedule, keep the others and consider dialing back the intensity. Yes to continuing with the OS once you return from the TOC. A would add the run hack as you see best. I personally would do the long run on Sunday, Mondays off. Tempo runs could be Tuesday/ Thursday, with hard bikes on Wed, Fri and Sat. Will be tough!
P
Pete -
I would drop the longest run on the schedule, keep the others and consider dialing back the intensity. Yes to continuing with the OS once you return from the TOC. A would add the run hack as you see best. I personally would do the long run on Sunday, Mondays off. Tempo runs could be Tuesday/ Thursday, with hard bikes on Wed, Fri and Sat. Will be tough!
P
Pete -
I would drop the longest run on the schedule, keep the others and consider dialing back the intensity. Yes to continuing with the OS once you return from the TOC. A would add the run hack as you see best. I personally would do the long run on Sunday, Mondays off. Tempo runs could be Tuesday/ Thursday, with hard bikes on Wed, Fri and Sat. Will be tough!
P
Pete -
I would drop the longest run on the schedule, keep the others and consider dialing back the intensity. Yes to continuing with the OS once you return from the TOC. A would add the run hack as you see best. I personally would do the long run on Sunday, Mondays off. Tempo runs could be Tuesday/ Thursday, with hard bikes on Wed, Fri and Sat. Will be tough!
P
I am looking at tuesdays workouts for my 12 week HIM and the problem I have is on Tuesdays I am usually pretty cooked. I get up at 0'dark early and I do not get home and into bed until 11:30 at night on Mondays. Needless to say getting back up at 5 am is usually hard enough but to throw a workout on top of it just can not be done. Even the afternoons are tough as I am usually operating on about <5 hours sleep. What should I do if anything? </p>
thanks
I've completed 20 weeks of the Intermediate OS plan, and I am about to complete 12 weeks of the Intermediate HIM plan. When I return from Kansas 70.3, I will need to load up my IM plan for Louisville. Do I continue with an Intermediate level plan or bump up to the Advanced IM plan? I'm not sure how close the Intermediate HIM and IM plan are to each other.
Thanks,
Amy
I didn't swim at all during the OS. When I got back in the water, I got an ear infection and couldn't swim. Got a couple of weeks of swimming and then was on vacation without a pool easily accessible. So I'm not on plan. Should I try to do the workouts in the plan (I'm on week 6 of the HIM plan), or is there a better strategy with so little time left until my race?
Hi RnP,
Hope you are recoverying well Patrick. I am heading out of country for two weeks and will not have my bike. I followed Rich's recommendation of going hard on the bike these past two weeks and Rich mentioned going hard on the run while out of the country. Can you give me some more guidance on hard running for the next two weeks. I will have access to a pool. Thanks for the insight and I think this will be a good opportunity for me to work on my running. I am currently on week 6 of 20 Beginner IM.
Thanks
Those tuesdays are tough b/c the workouts each day are so different. If possible, I would suggest trying to get the hardest workout done on that Monday AM (Are you working out then?). Tuesday AM is sleep, Tuesday PM is swim or easy skill run if you can, or more rest. This could mean dropping the monday swim entirely, but I support that if it means you get the remainder of your program in. You are the hardest working man in multisport!
P
Amy -
I would stick with the intermediate level plan, you've had a long year so far. Would rather figure out how to hack some work into week 8, 7 or 6 of your training plan than help you pick up the pieces of over-reaching.
Good luck this weekend!!!
Patrick