Hey RnP: I just did IM Switzerland and approached it as a "C" race, this entire year has been a tough one for me since I had to get a pacemaker and had cardiac ablation for the treatment of atrial fibrillation. My training has been erratic and have done very liitle running. I did a 13:51 and was pleased, did not wear a watch and just enjoyed the moment. I had another adjustment on the pacemaker and I think they fixed the settings since now I can run. So I am back to the drawing board, my training plan has me on the 4th week of "general Prep Block."
As of today 8/8 I have 14 weeks till my hopefully true A race, on Nov 13 Wilmington, NC IM distance triathlon, so I guess I will request a 12 week IM plan. Any thoughts?
Hey RnP: Follow up on my previous note, I now have done 6 IM's all 6 the run has been very tough, lots of running/walking, Running is my background but seems that when I get to the run I am fried. My best IM was Cour D'Alene 2008 (12:34) that is the one I heard your talk and followed your system during the bike (avoid power spikes etc) This is were I really need some advice from you guys , i.e. having enough for the run, I am not sure how much of it is an energy issue or lack of mental toughness.
I think that there's PLENTY of hard work to be done this winter in the pain cave. Instead I'd look to make the next 1.5-2.5 months as fun as possible. Pick some fun centuries or do a relay or challenge Madman McKinney to an epic boatrace vs 30/30 session or something!!! Get some miles on you and keep it fun. If you need a schedule, let's come up with a basic week for you that has roadie / group running options to keep it fun.
I joined EN last month after not finishing at IMCDA this year. I was extemely tired after CDA, during July, and had problems restarting any kind of training, despite 2 weeks' complete rest. After a visit to the doctor, the diagnosis is that I have a viral infection.......and should take it easy for at least another month.
Meantime you had sketched out my initial plan for the rest of this season, for an Oly in September and HIM in October, and for next year through to IMCDA. However, I am not going to attempt the races I had planned for this year. So I suggest the following plan
Start OS training 9/20/10 (20 weeks)
Transition 2/7/11 (2 weeks)
General Prep 2/21/11 (6 weeks)
Race Prep 4/4/11 (12 weeks).
I propose I do 2 half marathons, one in December and one early in 2011; and then at the end of March, Powerman Alabama (10k/60k/10k). I know you had suggested a HIM distance before IMCDA but the earliest convenient one is White Lake or Gulf Coast, at the beginning of May, and that seems very close to my IM. Remember, I am geriatric: it usually takes me 2-3 weeks to fully recover from a HIM. So that would result in as much as a 4 week hiatus, right in the middle of my race preparation.
Please let me know what you think. Remember IMCDA is AAA for me!
Not being able to train has allowed me more time to start finding my way around the EN site. I really like your philosophy.
As much as I am enjoying recovery/transition after IMLP, I know I need to get back to work shortly.
Here's a peek at my late season schedule.
I've got 2 big fall events planned Syracuse 70.3 on 9/19 and NYC Marathon on 11/7
I've already loaded up the 12 week HIM intermediate to end on 9/19 and I plan to start incorporating the sessions from it this week.
After SYR 70.3 what do I need to do get ready for NYC 26.2?
Also, when do you recommend I start the OS being that the Marathon is on 11/7? FWIW, the only thing I've got on schedule for 2011 right now is San Juan 70.3 on 3/19/11, but I plan on adding 1 or 2 more HIMs.
@ Adrian, bummer on the Rx, but better to know than train in the dark, suffering! I suggest you chill out to 10/5 and start the OS with the rest of the team. You can start running in Sept if you want to get some miles on your legs as you build up your fitness, but that's really it...keep it simple as CdA is a long way away!
@ Cary, you can use the marathon hack doc (wiki) to get dialed in. I would suggest you extend the long runs for syracuse a bit, to make sure you get in 2-3 runs in the 1:45-2hr range (no longer). Recover a weeek, then it's right to 2-3 longer runs for NYC. That's really it. In terms of the rest of the season, I'd go off for Nov then start the OS in Dec with the rest of the team!
I am currently scheduled to do SOMA 1/2 IM on 10/24 as my A race. I am doing Chicago Oly at the end of August. SOMA has now announced that since the dam at Tempe Town Lake will not be fixed in time they are making this a duathlon with 3 mile run, 56 mile bike, 13.1 mile run. I have never done a duathlon, and certainly not one of this distance. Typically I have done the bike in around 2:30 - 2:35 and the run around 1:40 - 1:45 for about a 4:50 - 5:00 overall time. Suggestions for modifying my plan to accomodate the double run? Thanks, Dave
Hi there, I've just joined and can't wait to get started I did my last race at the end of June (Ironman France) and since then I've just been training when I felt like it, and mainly doing social rides/swims with 2 or 3 30-60 minute runs each week. I'm really keen to start training again now, not least to take advantage of the nice weather while it lasts! I haven't decided for definite which races I'll do next year, but I'm thinking of a May Half Iron distance, then an Ironman distance race at the end of June/early July. Which plan do you recommend I start on, and how do I actually go about loading the plan? I had a little explore in the training plan area and tried to select a plan, but it didn't seem to work. Thanks Lauren
@Dave, no modifications required, you'll be just fine.
@Lauren, please check your email. I found an email conversation between you and Patrick, looks like he was waiting for some feedback from you, which is looks like you've provided in the post above.
I need to do some planning for work/life in Sept, but I can't see past week 12 on my Training Plan (I need viz on week 17). How do I look ahead to see what's upcoming for those weeks?
Thanks
BUMP.
Another question: my week 12 Tuesday workout shows a 60 min bike FTP test, plus a 60' bike ride with MS being 3x15 @ FTP. That's 85 minutes of riding at FTP (and an optional brick run, which for me = mandatory). Seems like a lot of biking for a weekday ride? Please please please tell me that the 60 minute bike ride workout is in lieu of an FTP test, not in additon to?
@James, what Ian said. About the plan visibility, because EN is a monthly subscription we only let you see the details of the plan in a rolling 4-5wk window. However, if you go to the Season Planning Tools, you'll find a spreadsheet that outlines the long bike, long run volumes, per week and by plan, as well as the location of race rehearsals. This is our compromise, as you don't need to see the details of your interval session 10wks in the future, for example.
So... I'm supposed to start the Intermediate Half IM plan tomorrow in prep for the Silverman Half. Problem is, I've been dealing with a hip injury for a week and a half now and can't really tell when I'll be able to run again. I've never gone this long without running and frankily I hate it. At the same time, I am planning on doing the Everest Challenge bike race Sept 25/6 and so my weekends for the last month have consisted of really long rides with a lot of climbing. Don't have any clue if this riding will make my half IM time stronger or if I'm just getting better at riding all day. Probably the former. So, question is: should I just do the half IM plan without the running part until I'm not so gimpy? (Can ride pain-free) And then jump into the plan wherever I am and try to do the half? And is it OK to just go crazy riding on the weekends according to my Random Long Climbing Ride plan and then go back to the planned rides after the bike race? Or am I just stupid to try to do both?
Scheduling question... My 2011 A-race is IM Texas May 21st. If I wait til October to begin OS with the team I either have to cut Ironman specific training to 11 weeks or not do the entire 20 week block of OS. What has been your experience for the latest you can pull an athlete out of OS training and still set them up for their best race? I think I remember reading some post about only 12 weeks of Ironman specific work, but that seems too short of a time to convert from build fast to build long. Once October hits I'll be stuck inside on a computrainer.. I'm thinking of starting OS in September so weeks #1-6 will be outside. I planned a half marathon in San Antonio Nov 14th. Maybe another trip outside in last part of Feb. 2011. So only 8 weeks outside versus 12 inside, best case scenario. I don't want to make a side trip to the bell tower on the UT campus in Austin on the way to the Woodlands,TX! Would 16 weeks OS starting in September followed by transition in early Jan 2011 then 16 week IM program be a reasonable comprimise?
@Shannon - I think going to the half plan with no real running (or pool running) is fine. Do you know what caused the issue and are you fixing it? If so, then proceed with HIM plan / no running. If you have no idea, then you need to really get to the bottom of that first! I think your long rides on the weekend are fine, but you'll want to plan for the HIM race rehearsal ride so you can get that done (should that happen before your bike race). Please keep us posted!
@Bret - publishing a wiki post on this shortly, so please give me until Wednesday and we can discuss from there!!!
Hi Coaches, it has been a while but I have been busy training, doing a century this weekend and putting tons of miles in . Finally got a power meter and learning a lot. I have a chance to do the very FIRST Tawian 70.3 HIM (Ironman sanctioned). It is is 10 weeks, October 30th. I have allowed myself 4 1/2 days to acclimate when I arrive but here is my question. Although I have been putting some good training in, nothing real disciplined (150 miles a week of biking, 3 miles swimming, and only about 18 miles running, including intervals (knee problems). With 10 weeks to go and a Century this weekend, I am wondering what and where I should "jump in" for m training. Last time I purchased a beginner 20 week HIM and as you know althogh I finished KONA, I just barely did. I am getting stronger on the bike but not a lot of speed increase in my swimming and in fact a little back tracking in my running due to knee replacement. Also my zones are REALLY high during my runs (4+ and 5) amd also impossible to get heart rate lower unless I am duing 10:30's which is really kind of lame. Any ideas? on where to start and how to keep my self from the running issue (I know I can do the pool running) it just didn't seem to convert to the actual RUN.
PS I want to apologize to Patrick, on that one emai that was in all CAPS way back when when we were having credit card problems, you made a comment like "a noticed your all caps", I seriously did not know at that time that all CAPS meant I was trying to make a point, I do know that one word in all cap does, but I really was naive and kind of didn't get it when you wrote that to me. Sometimes I get lazy and am in all caps and then just write it that way, so just for the record, no offense please.
Trying to keep this short so any ideas will be helpful....As far as for now I am putting a lot of hours in but nothing too structured. I added the race to the area where races go but did not know how to open a forum for discussions if you could you give m a few instructions , think i could figure it out. The race is in the most southern part of Taiwan in a town named Kenting, it is absolutely gorgeous, looks like hawaii in the old days and luckily for me it is a legal wetsuit race AND qualifiers for one of the big Championships but must be an HIM, cant imagine a Kona slot. I mean how many california women in the 55-59 age group could there be? they are limiting it to 800 and nearly sold out, just seems exciting to do a race over there, you can find the website of the main Ironman page for 70.3. I really want to improve my time so guess this is long engough and hopefully covers evrerything, lots of thanks, been keeping up as best as I can but most of the womens' forum is of course on IMOO in Wisconsin, cn't wait and would give anything to volunteer, just too far, ok thanks so much, Linda
@patrick. I found your season planning thread and that answered a lot of my questions. Right now I'm thinking... 20 weeks of OS starting Oct 4th. Fun stuff, gen prep, cyclocross etc. until then. One week of transition
on Feb 21st, then 12 week plan starts Feb 28th. I will check out your wiki post when its up.
Now week 7 Beg IM, week 9 I have the opportunity for 2.4 mile open water swim Boulder resevoir, will be good for my confidence I think and involves little recovery unless of course either of you tell me otherwise.
Was thinking maybe going sans wetsuit too, or do you suggest go harder with wetsuit.......
Just finished Vineman and wanted your thoughts about the rest of the season. I have not decided yet about the Patriot Half or Sprint but am leaning toward the sprint so I can make my kids soccer games.
Hi guys, I sent you an email with some more info a while back. Can you let me know what else you need? I bit the bullet and entered IM Switzerland for 2011, which is on 10th July. I've used the planning tool and worked back so my season looks like;
20 weeks OS (October start) 1 week break (skiing!) 3 weeks gen prep 16 week IM plan
Does that sound okay?
Also, I'd really like to do start some structured training (I'm really bad without a schedule!). I've had two months off since IM France so well rested and hoping to make the most of the last of the sunny weather here in the UK! What plan should I do and how should I get this loaded up? I've tried choosing a plan but nothing seems to happen. Also I sometimes get the message that I don't have access to the training area.
@Linda - I would pick the beginner HIM plan and drop it in so end on that race. For now your fitness is pretty good, given what you have done so far. And given the knee replacement, I wouldn't put too much pressure on yourself right now. In my mind, you're best bet is to stay consistent, hitting all the workouts on the days, but not putting too much pressure on yourself for the run (but swim and bike right!). Then hopefully by about 5 or 4 weeks out, your run will come around. No worries on the all CAPS, we get it more than you would believe back here and from folks who _know_ what it means. We're all good!
@Bret, that wiki post is up right now, under season planning!
@Stacy, that sounds like a great idea. I say no wetsuit (unless you don't trust the rez) and earn hard core points!!!
@George, I say yes to the sprint, and I hope you are hard core recovering right now. I'd look to get in at least one really solid weekend worth of rides before Half Max, but otherwise look to follow the direction of the plan if not to the final letter. We'll want you on full throttle for B2B when the time comes…
@Lauren, I will have daniel check in on your account to make sure you are fully functional. I have loaded the Basic Month plan into your account, to end on 9/12. You can adjust that end date yourself moving forward, although i suggest at least 2 weeks off before the OS start. That will give you something to do, but in general you should be looking to do some fun/cool stuff these last few weeks! The rest of your season looks good..I'd look to find a half marathon somewhere at the end of the OS, and plan on two weeks off (even if only one is skiing), then we can work you into the Ironman plan! Great to have you here!
Racing IMCDA as my A race, knowing that the out of season plan should start at the beginning of November to get in all 20 weeks, questions what should I do for the next few months Sept/Oct. what plan should I be using. Should I start the out of season plan earlier and get in more general prep in Thanks
@George - My bad, didn't realize the blue was OS on that chart. I would say OS, and yes to end on that Sunday (27th), be sure to follow the outdoor ride options for Saturday, then toggle over to race prep ending on the sunday of your race weekend!
@Steve - I would suggest using the basic month (it runs in 4 week blocks, so you'll have to reset at the end), and look to a fall century or half marathon as an intermediary topic. More than 5 months OS is not a good thing, at all. You'd implode by January first!
My season ends this Sunday 8/29 with a local sprint tri, and my outseason starts Nov 1, with the Patriot Half (my 1st HIM) as my A-race in June 2011. For my daily morning workouts in the 9-week gap, I'm thinking of doing: 3 days swim technique work (my Oly no-wetsuit time for .9 miles was 38 minutes, that has to improve by a lot) 2 days strength training upper body and core (for general fitness and, yes, vanity - my arm muscles are atrophying and the leaner I get, the scrawnier I look) 2 days bike and/or run What should I do for the 2 days of bike/run, for 9 weeks?
Should I enter OS in Oct (20 weeks) then do a month of run focus before Boston, then join the 12 week Int. IM plan (in week 3 or 4) after a week or two of recovery? Is a casual Wildflower LC 2 weeks after Boston a good or bad plan?
Yes to swim. If it were me, I would drop down on the pool deck after the swim to bust out core, pushups, maybe find a bar for pullups, done. Don't need to make it a dedicated strength session in other words
2 days biking or running is kinda a waste of time. Again, if it were me, I would try to maintain a minimum of three runs per week and 2 rides. For the runs, make these strides sessions, or warmup, 15-20' tempo, cool down, done. For the bike, go very short and very, very hard.
@Scott, I probably couldn't think up a worse schedule for IMCDA then to do Boston, then WF, then CDA
First, the marathon. Please go to the Wiki and read/watch the stuff we've made about doing a marathon during triathlon training. If, after watching that, you still want to do Boston, that's fine, but it's really not the best thing, at all for your IMCDA goal, and working marathon training into the OS plan is a pretty specialized situation. For now I would just say "yes, we can do that" and then have you work with us much closer to Boston -- say Feb, for example -- to talk about the specifics of that how.
I've done WF 5-6 times, 3x in route to IMCDA. It's a great race and great prep for IMCDA. However, I would recommend going into WF as anything other calling it an A race and tapering for it. WF on B-race, untappered legs is a shitty, shitty day. That run course is brutal.
Basically, as a triathlon coach, I say that a good race at Boston and a great June IM, like IMCDA are mutually exclusive events. Pick one and we can talk about how to make that happen.
@Rich, could I do it as 3 bike/run brick days, and 4 swim/strength days (or 3 if I wanted a day off)? Keeping it to an hour a day. I swim at an athletic club so I'm sure I can find a pullup bar somewhere.
I tried to attach an image of my current OS to IMCDA plan. Look solid? I will be swimming minimally until mid January, at that point I will ramp it up a bit for Abu Dhabi.
I tried to attach an image of my current OS to IMCDA plan. Look solid? I will be swimming minimally until mid January, at that point I will ramp it up a bit for Abu Dhabi.
Comments
Hey RnP: I just did IM Switzerland and approached it as a "C" race, this entire year has been a tough one for me since I had to get a pacemaker and had cardiac ablation for the treatment of atrial fibrillation. My training has been erratic and have done very liitle running. I did a 13:51 and was pleased, did not wear a watch and just enjoyed the moment. I had another adjustment on the pacemaker and I think they fixed the settings since now I can run. So I am back to the drawing board, my training plan has me on the 4th week of "general Prep Block."
As of today 8/8 I have 14 weeks till my hopefully true A race, on Nov 13 Wilmington, NC IM distance triathlon, so I guess I will request a 12 week IM plan. Any thoughts?
Thanks,
Fernando
Hey RnP: Follow up on my previous note, I now have done 6 IM's all 6 the run has been very tough, lots of running/walking, Running is my background but seems that when I get to the run I am fried. My best IM was Cour D'Alene 2008 (12:34) that is the one I heard your talk and followed your system during the bike (avoid power spikes etc) This is were I really need some advice from you guys , i.e. having enough for the run, I am not sure how much of it is an energy issue or lack of mental toughness.
Thanks,
Fernando
I think that there's PLENTY of hard work to be done this winter in the pain cave. Instead I'd look to make the next 1.5-2.5 months as fun as possible. Pick some fun centuries or do a relay or challenge Madman McKinney to an epic boatrace vs 30/30 session or something!!! Get some miles on you and keep it fun. If you need a schedule, let's come up with a basic week for you that has roadie / group running options to keep it fun.
P
Patrick,
I joined EN last month after not finishing at IMCDA this year. I was extemely tired after CDA, during July, and had problems restarting any kind of training, despite 2 weeks' complete rest. After a visit to the doctor, the diagnosis is that I have a viral infection.......and should take it easy for at least another month.
Meantime you had sketched out my initial plan for the rest of this season, for an Oly in September and HIM in October, and for next year through to IMCDA. However, I am not going to attempt the races I had planned for this year. So I suggest the following plan
I propose I do 2 half marathons, one in December and one early in 2011; and then at the end of March, Powerman Alabama (10k/60k/10k). I know you had suggested a HIM distance before IMCDA but the earliest convenient one is White Lake or Gulf Coast, at the beginning of May, and that seems very close to my IM. Remember, I am geriatric: it usually takes me 2-3 weeks to fully recover from a HIM. So that would result in as much as a 4 week hiatus, right in the middle of my race preparation.
Please let me know what you think. Remember IMCDA is AAA for me!
Not being able to train has allowed me more time to start finding my way around the EN site. I really like your philosophy.
Adrian
RnP,
As much as I am enjoying recovery/transition after IMLP, I know I need to get back to work shortly.
Here's a peek at my late season schedule.
I've got 2 big fall events planned Syracuse 70.3 on 9/19 and NYC Marathon on 11/7
I've already loaded up the 12 week HIM intermediate to end on 9/19 and I plan to start incorporating the sessions from it this week.
After SYR 70.3 what do I need to do get ready for NYC 26.2?
Also, when do you recommend I start the OS being that the Marathon is on 11/7? FWIW, the only thing I've got on schedule for 2011 right now is San Juan 70.3 on 3/19/11, but I plan on adding 1 or 2 more HIMs.
thanks,
Cary
@ Cary, you can use the marathon hack doc (wiki) to get dialed in. I would suggest you extend the long runs for syracuse a bit, to make sure you get in 2-3 runs in the 1:45-2hr range (no longer). Recover a weeek, then it's right to 2-3 longer runs for NYC. That's really it. In terms of the rest of the season, I'd go off for Nov then start the OS in Dec with the rest of the team!
I am currently scheduled to do SOMA 1/2 IM on 10/24 as my A race. I am doing Chicago Oly at the end of August. SOMA has now announced that since the dam at Tempe Town Lake will not be fixed in time they are making this a duathlon with 3 mile run, 56 mile bike, 13.1 mile run. I have never done a duathlon, and certainly not one of this distance. Typically I have done the bike in around 2:30 - 2:35 and the run around 1:40 - 1:45 for about a 4:50 - 5:00 overall time. Suggestions for modifying my plan to accomodate the double run? Thanks, Dave
I did my last race at the end of June (Ironman France) and since then I've just been training when I felt like it, and mainly doing social rides/swims with 2 or 3 30-60 minute runs each week. I'm really keen to start training again now, not least to take advantage of the nice weather while it lasts!
I haven't decided for definite which races I'll do next year, but I'm thinking of a May Half Iron distance, then an Ironman distance race at the end of June/early July.
Which plan do you recommend I start on, and how do I actually go about loading the plan? I had a little explore in the training plan area and tried to select a plan, but it didn't seem to work.
Thanks
Lauren
@Dave, no modifications required, you'll be just fine.
@Lauren, please check your email. I found an email conversation between you and Patrick, looks like he was waiting for some feedback from you, which is looks like you've provided in the post above.
BUMP.
Another question: my week 12 Tuesday workout shows a 60 min bike FTP test, plus a 60' bike ride with MS being 3x15 @ FTP. That's 85 minutes of riding at FTP (and an optional brick run, which for me = mandatory). Seems like a lot of biking for a weekday ride? Please please please tell me that the 60 minute bike ride workout is in lieu of an FTP test, not in additon to?
Thanks
NTG
James,
I just asked Rich a similare question here; http://endurancenation.us.dnnmax.com/Community/Forums/tabid/101/aff/24/aft/64/afv/topic/Default.aspx
You're right you do one or the other NOT both! Sounds like there should have been an OR in there somewhere ;-)
Ian
@James, what Ian said. About the plan visibility, because EN is a monthly subscription we only let you see the details of the plan in a rolling 4-5wk window. However, if you go to the Season Planning Tools, you'll find a spreadsheet that outlines the long bike, long run volumes, per week and by plan, as well as the location of race rehearsals. This is our compromise, as you don't need to see the details of your interval session 10wks in the future, for example.
@Bret - publishing a wiki post on this shortly, so please give me until Wednesday and we can discuss from there!!!
Hi Coaches, it has been a while but I have been busy training, doing a century this weekend and putting tons of miles in . Finally got a power meter and learning a lot. I have a chance to do the very FIRST Tawian 70.3 HIM (Ironman sanctioned). It is is 10 weeks, October 30th. I have allowed myself 4 1/2 days to acclimate when I arrive but here is my question. Although I have been putting some good training in, nothing real disciplined (150 miles a week of biking, 3 miles swimming, and only about 18 miles running, including intervals (knee problems). With 10 weeks to go and a Century this weekend, I am wondering what and where I should "jump in" for m training. Last time I purchased a beginner 20 week HIM and as you know althogh I finished KONA, I just barely did. I am getting stronger on the bike but not a lot of speed increase in my swimming and in fact a little back tracking in my running due to knee replacement. Also my zones are REALLY high during my runs (4+ and 5) amd also impossible to get heart rate lower unless I am duing 10:30's which is really kind of lame. Any ideas? on where to start and how to keep my self from the running issue (I know I can do the pool running) it just didn't seem to convert to the actual RUN.
PS I want to apologize to Patrick, on that one emai that was in all CAPS way back when when we were having credit card problems, you made a comment like "a noticed your all caps", I seriously did not know at that time that all CAPS meant I was trying to make a point, I do know that one word in all cap does, but I really was naive and kind of didn't get it when you wrote that to me. Sometimes I get lazy and am in all caps and then just write it that way, so just for the record, no offense please.
Trying to keep this short so any ideas will be helpful....As far as for now I am putting a lot of hours in but nothing too structured. I added the race to the area where races go but did not know how to open a forum for discussions if you could you give m a few instructions , think i could figure it out. The race is in the most southern part of Taiwan in a town named Kenting, it is absolutely gorgeous, looks like hawaii in the old days and luckily for me it is a legal wetsuit race AND qualifiers for one of the big Championships but must be an HIM, cant imagine a Kona slot. I mean how many california women in the 55-59 age group could there be? they are limiting it to 800 and nearly sold out, just seems exciting to do a race over there, you can find the website of the main Ironman page for 70.3. I really want to improve my time so guess this is long engough and hopefully covers evrerything, lots of thanks, been keeping up as best as I can but most of the womens' forum is of course on IMOO in Wisconsin, cn't wait and would give anything to volunteer, just too far, ok thanks so much, Linda
@patrick. I found your season planning thread and that answered a lot of my questions. Right now I'm thinking... 20 weeks of OS starting Oct 4th. Fun stuff, gen prep, cyclocross etc. until then. One week of transition
on Feb 21st, then 12 week plan starts Feb 28th. I will check out your wiki post when its up.
Yo Yo
Now week 7 Beg IM, week 9 I have the opportunity for 2.4 mile open water swim Boulder resevoir, will be good for my confidence I think and involves little recovery unless of course either of you tell me otherwise.
Was thinking maybe going sans wetsuit too, or do you suggest go harder with wetsuit.......
Cheers
RnP,
Just finished Vineman and wanted your thoughts about the rest of the season. I have not decided yet about the Patriot Half or Sprint but am leaning toward the sprint so I can make my kids soccer games.
Thanks,
George
20 weeks OS (October start)
1 week break (skiing!)
3 weeks gen prep
16 week IM plan
Does that sound okay?
Also, I'd really like to do start some structured training (I'm really bad without a schedule!). I've had two months off since IM France so well rested and hoping to make the most of the last of the sunny weather here in the UK! What plan should I do and how should I get this loaded up? I've tried choosing a plan but nothing seems to happen. Also I sometimes get the message that I don't have access to the training area.
Thank you
@Bret, that wiki post is up right now, under season planning!
@Stacy, that sounds like a great idea. I say no wetsuit (unless you don't trust the rez) and earn hard core points!!!
@George, I say yes to the sprint, and I hope you are hard core recovering right now. I'd look to get in at least one really solid weekend worth of rides before Half Max, but otherwise look to follow the direction of the plan if not to the final letter. We'll want you on full throttle for B2B when the time comes…
@Lauren, I will have daniel check in on your account to make sure you are fully functional. I have loaded the Basic Month plan into your account, to end on 9/12. You can adjust that end date yourself moving forward, although i suggest at least 2 weeks off before the OS start. That will give you something to do, but in general you should be looking to do some fun/cool stuff these last few weeks! The rest of your season looks good..I'd look to find a half marathon somewhere at the end of the OS, and plan on two weeks off (even if only one is skiing), then we can work you into the Ironman plan! Great to have you here!
One minor detail. When I select to OS in the training plan tool should I enter the end date of 9/27. And, then pick 11/8 end date for the race prep?
@Steve - I would suggest using the basic month (it runs in 4 week blocks, so you'll have to reset at the end), and look to a fall century or half marathon as an intermediary topic. More than 5 months OS is not a good thing, at all. You'd implode by January first!
3 days swim technique work (my Oly no-wetsuit time for .9 miles was 38 minutes, that has to improve by a lot)
2 days strength training upper body and core (for general fitness and, yes, vanity - my arm muscles are atrophying and the leaner I get, the scrawnier I look)
2 days bike and/or run
What should I do for the 2 days of bike/run, for 9 weeks?
RnP,
A Boston 2011 (April)
AA IMCDA 2011 (end of June)
Should I enter OS in Oct (20 weeks) then do a month of run focus before Boston, then join the 12 week Int. IM plan (in week 3 or 4) after a week or two of recovery? Is a casual Wildflower LC 2 weeks after Boston a good or bad plan?
My goals are 3:20 at Boston and 11:20 at CDA.
Thanks
@Kevin, notes:
@Scott, I probably couldn't think up a worse schedule for IMCDA then to do Boston, then WF, then CDA
First, the marathon. Please go to the Wiki and read/watch the stuff we've made about doing a marathon during triathlon training. If, after watching that, you still want to do Boston, that's fine, but it's really not the best thing, at all for your IMCDA goal, and working marathon training into the OS plan is a pretty specialized situation. For now I would just say "yes, we can do that" and then have you work with us much closer to Boston -- say Feb, for example -- to talk about the specifics of that how.
I've done WF 5-6 times, 3x in route to IMCDA. It's a great race and great prep for IMCDA. However, I would recommend going into WF as anything other calling it an A race and tapering for it. WF on B-race, untappered legs is a shitty, shitty day. That run course is brutal.
Basically, as a triathlon coach, I say that a good race at Boston and a great June IM, like IMCDA are mutually exclusive events. Pick one and we can talk about how to make that happen.
I tried to attach an image of my current OS to IMCDA plan. Look solid? I will be swimming minimally until mid January, at that point I will ramp it up a bit for Abu Dhabi.
I tried to attach an image of my current OS to IMCDA plan. Look solid? I will be swimming minimally until mid January, at that point I will ramp it up a bit for Abu Dhabi.