@Kevin, yes, that sounds good. That's a lot of swimming and your best gains are going to come with working 1:1 with a swim instructor. SO as long as those 3-4 swims/wk are primarily drills and technique focuts then, yes, I think that's a good plan.
@Aaron, yes, that looks good. We always have a ton of people racing IMCDA and starting the OS plan together to no need to worry too much about what to do when. There will be lots of discussion over the course of the season to brainstorm together and answer any questions.
Any feedback would be appreciate, I am getting ready to come out of my first OS into 8 weeks of HIM. I've built the schedule through 2011. For 2011 I am actually signed up for CA 70.3 and IM TX; I plan to sign up for IMFL. Thanks!
Geoff
4/26/10 IMSG 5/1/10 IM 5/3/10 RECOVERY 5/10/10 RECOVERY 5/17/10 RECOVERY 5/24/10 OS WK 1 5/31/10 OS WK 2 6/7/10 OS WK 3 6/14/10 OS WK 4 6/21/10 OS WK 5 6/28/10 OS WK 6 7/5/10 OS WK 7 7/12/10 OS WK 8 7/19/10 OS WK 9 7/26/10 OS WK 10 8/2/10 OS WK 11 8/9/10 OS WK 12 8/16/10 OS WK 13 8/23/10 OS WK 14 8/30/10 OS WK 15 9/6/10 TRANSITION 9/13/10 HIM 12 5 9/20/10 HIM 12 6 9/27/10 HIM 12 7 10/4/10 HIM 12 8 10/11/10 HIM 12 9 10/18/10 HIM 12 10 10/25/10 HIM 12 11 11/1/10 SILV HIM 11/7/2010 HIM 12 12 11/8/10 RECOVERY 11/15/10 OS WK 1 11/22/10 OS WK 2 11/29/10 OS WK 3 12/6/10 OS WK 4 12/13/10 OS WK 5 12/20/10 OS WK 6 12/27/10 OS WK 7 1/3/11 OS WK 8 1/10/11 OS WK 9 1/17/11 OS WK 10 1/24/11 OS WK 11 1/31/11 OS WK 12 2/7/11 OS WK 13 2/14/11 OS WK 14 2/21/11 TRANSITION 2/28/11 IM 12 1 3/7/11 IM 12 2 3/14/11 IM 12 3 3/21/11 IM 12 4 3/28/11 CA HIM 4/2/2011 IM 12 5 4/4/11 IM 12 6 4/11/11 IM 12 7 4/18/11 IM 12 8 4/25/11 IM 12 9 5/2/11 IM 12 10 5/9/11 IM 12 11 5/16/11 IMTX 5/21/2011 IM 12 12 5/23/11 RECOVERY 5/30/11 RECOVERY 6/6/11 RECOVERY 6/13/11 OS WK 1 6/20/11 OS WK 2 6/27/11 OS WK 3 7/4/11 OS WK 4 7/11/11 OS WK 5 7/18/11 OS WK 6 7/25/11 OS WK 7 8/1/11 OS WK 8 8/8/11 TRANSITION 8/15/11 IM 12 1 8/22/11 IM 12 2 8/29/11 IM 12 3 9/5/11 IM 12 4 9/12/11 IM 12 5 9/19/11 IM 12 6 9/26/11 IM 12 7 10/3/11 IM 12 8 10/10/11 IM 12 9 10/17/11 IM 12 10 10/24/11 IM 12 11 10/31/11 IMFL 11/5/2011 IM 12 12 11/7/11 RECOVERY 11/14/11 RECOVERY 11/21/11 RECOVERY
As you know I'm training for IMAZ. The 8 weeks of gen prep went well and I nailed most workouts pretty well. My run and swim training is going fine, but I'm a little concerned about bike fitness. I'm wondering if I should throw in an extra bike during the week a couple of times per month. Maybe 1 hour @ 75-80% on a Tuesday or Wednesday. I looked pretty much everywhere on the site and couldn't find any info about this.
I figure there must be a reason why you only schedule 3 bikes per week when there are 5 runs. Is there a downside to adding a 4th bike? Would this negatively affect my other workouts?
As you know, I have been a member for a couple of years w/some good results. I have been "out of the loop" for awhile regarding EN training etc. To put it bluntly, I have been repairing my Marriage for the last year and getting some other personal and business things in my life straightened out. In the meantime, I have moved to Australia. My training is getting back on track as I never really fully stopped, just eased off. One issue; the nearest pool is an hr. away, they have an outdoor pool here which will open sometime in September? They said they are putting a heater in so season could start sooner. I have not swam since March 2010. I have however been working in my house w/some swim cords and doing some other upper body work. I am concerned about my swim fitness as I am not the fastest swimmer out there. In past races however, I have came out of the water w/the mentality that the race starts then and w/good results. I do WANT TO IMPROVE my swimming though. Any input on that is appreciated.
I would appreciate some advice on the following races I have planned for the next 8 months:
Sep./Oct.: various bike road races w/ local team November 14 2010: Shepparton 1/2 iron (already am training Intermediate 1/2 w/power) December thru Feb. : have not made schedule, but probably an Olympic or two. March 13,2011 : Australian long course national championships (1/2 iron) May 01, 2011 IM AUSTRALIA!!!!
It will be my first IM,and it is a long time coming. Please keep in mind it will be HOT here in Dec, Jan, etc. I moved over in Feb. while it was still ice cold in the States, then had a month of heat, then Fall and have been in cold rain (most days) ever since. I missed out on Spring completely and half of Summer!
Anyways, it feels good to post here again and am looking forward to a great year.
@Geoff - I think things look good now but get really tight later on. I suggest you stay the course and race silverman. Then take Nov/Dec OFF. Do something other than OS. 1/3 you can do 8 weeks OS into the IM plan, do the half on the way and be good. During that open time you can do core/strength/running focus, half mary, whatever. That's the extreme version, you could do this one too: Nov off, then pick up the OS in Dec (quiet time), get in 12 weeks of OS before 12 weeks of IM...
@Terry - There are more runs because frequency rules in our world for the run. The work of the bike workouts is sufficient; certainly just adding an hour a week of cycling isn't going to do much to boost your fitness. The plans as written have helped first timers finish and veterans get to kona...same plans. The only addition I support would be to put in a big cycling week, say in September, where you load up on 5 days of cycling to get 350+ miles...that will change the game for sure!
I've been out of the haus for the past 2 months on a "hold", but in reality I've been away from training with any consistent frequency for about 4 months. Where do I go from here? What's the new "general prep" plan? Right now, I'm running about 3-4 days/week (30-45 mins) for fun and working on body comp/strength/flexibility/pre-hab Andy
Just finished IMLou and I need to know how to start traiining back up for IM Florida which is in 9 short weeks. I actually did run the marathon during IMLou and posted a 1hr. 41min PR for that course so I'm a little beat up this week. I'm standing completely down this week and I figured I would follow your post IM recovery plan for week2. My question is what do I do after that? Do I reload up the same training plan I just used for IMLou and have it end on 11/6/10? Same intensities and duration that is on the plan? Also, is there a way to tweak the plan to have a 2 week taper as opposed to a 3 week taper? The 3 week taper felt way too long for me.
Another Q regarding my IM training plan. I'm doing a half IM in 4 weeks from today. I'd assume I would drop my current plan for that week and taper before the race. I was just wondering if you could let me know what I should do in my week leading into the half?
ok im done with canada ( although on the athlete tracker it looks like i didnt finish...maybe cause im M. jackie williams...) can we make my efforts official? and now im gonna take some recovery time, but am planning on the MCM last week of october - not for any training boost (understand ur philosophy here) but for the fun of it and cause my kids live there and are doing it...but i would like to have some basic training plan to pick up in a few weeks from now...u all used to have that in years past...any such thing exist now?
@Amy - I would definitely do the 2 week full recovery. Then in week one back you can bike and swim as you want, with runs just short and for frequency. Then week 4 can be your first full week week back. Yes to the same plan, but I'd look at managing your fitness differently in that your run will take time to get back so you can do more biking earlier…as in maybe a bike focused week in mid/late Sept. Your run probably won't click until your last long run in early Oct, so don't force it. As for the two week taper version, put up a post in the Gen Disc forums as I think someone has figure that out!
@Scott - I think we have info in the Self Coached Athletes Guide (wiki) on how to insert a HIM into your week. Basically you can go regular week through Wed, drop Thurs long run (use race for that instead). Do what you want Thurs, Fri light swim, sat off, sun race. Then you bounce back with 2 days off, and like swim/bike if you want with the goal of getting a good thursday long run in (or if not, postpone that to Sun and get in Sat bike then Sun long run.
@Marie - Congrats on the finish! Can't believe you are thinking more racing… I suggest you use the Gen Prep block 1, beginner level, for your light training. I would keep it pretty simple in that regard as it's easy to get excited post IM and train a bit harder than you should. Save all that extra mojo for MCM race day and the OS!
As you know, I have been a member for a couple of years w/some good results. I have been "out of the loop" for awhile regarding EN training etc. To put it bluntly, I have been repairing my Marriage for the last year and getting some other personal and business things in my life straightened out. In the meantime, I have moved to Australia. My training is getting back on track as I never really fully stopped, just eased off.
One issue; the nearest pool is an hr. away, they have an outdoor pool here which will open sometime in September? They said they are putting a heater in so season could start sooner. I have not swam since March 2010. I have however been working in my house w/some swim cords and doing some other upper body work. I am concerned about my swim fitness as I am not the fastest swimmer out there. In past races however, I have came out of the water w/the mentality that the race starts then and w/good results. I do WANT TO IMPROVE my swimming though. Any input on that is appreciated.
I would appreciate some advice on the following races I have planned for the next 8 months:
Sep./Oct.: various bike road races w/ local team
November 14 2010: Shepparton 1/2 iron (already am training Intermediate 1/2 w/power)
December thru Feb. : have not made schedule, but probably an Olympic or two.
March 13,2011 : Australian long course national championships (1/2 iron)
May 01, 2011 IM AUSTRALIA!!!!
It will be my first IM,and it is a long time coming. Please keep in mind it will be HOT here in Dec, Jan, etc. I moved over in Feb. while it was still ice cold in the States, then had a month of heat, then Fall and have been in cold rain (most days) ever since. I missed out on Spring completely and half of Summer!
Anyways, it feels good to post here again and am looking forward to a great year.
Patrick & Rich Coming off IM Lou on 8/29. The tentative plan is very similar to last year: December or January Outseason ending with the American Triple T Ohio as the OS exit event 3rd week of May are perhaps preceded by a half mary in April. Then the twelve week plan beginning early June for IM Lou. IM LOU? Glutton for punishment, I guess, and it works with my schedule.
I would like to work on running this fall. I have put together a schedule that follows Patrick's blog guidance out there called: When To Go Big With Your Triathlon Running Posted on June - 3 - 2010. I would slowly ramp up next week and work through about twelve weeks of this before the OS with three to four local 5ks in there, perhaps a half Mary six weeks in, a Thanksgiving Day 10K and a 10 mile trail run in early December. Biking would be fun group rides and rides with my son who is just starting to do road biking. Swim would just be for fun it at all. The focus would be run and some core work. I am toying with some slacklining too since my sons want to do that too. Is that a good way to spend my fall?
After suriving IM-Utah and spending the summer abusing what fitness I had left in the tank, it is time to think about 2011! w00t!
This is what I have in mind with some "endurance" but non-tri questions:
Nov 1: OS starts.
... 19 weeks pass...
Mar 20: Shamrock Half Marathon. Perfectly time half marathon!
... Half-IM training begins.
Jun 12: Eagleman.
So far, so good. Easy, clear cut. Now it gets tricky and adds a degree of difficulty to the Eagleman training.
Jun 25: USMS 3-6mi Championships, Coney Island, NY. Yea! I got my eye on the 3mi race and would like to not shame myself.
Aug 13: UMSM 2mi Cable Championships, Mirror Lake, Lake Placid, NY. Yea ^ 2!
Is there a good way to get me in fighting shape for Eagleman and then perform decently at the swim-only event? Is there a endurance swim hack for the recovering 70.3 athlete?
Hi RnP, I've been hanging ou since IMLOU, doing minimal activity. Swam, waterjogged, and biked once each, and ran for the first time today...slow... Have decided to try to get into IMFL online. If not FL, then I"ll try for IMAZ online. So, a Nov. IM in 2011. Would like to do a spring IM, but not certan if I should do that or not. If not, then I'd do a couple of 70.3 distance races, such as Muncie and Steelhead. Am doing Chicago Marathon on 10-10-10, and possibly (but not certain) a trail 50K in December. Thoughts?
I'm in Ohio...for the remainder of '10, just a few fun 5k/10ks. For '11, "A" is probably a HIM (like Muncie) and toying with a late season race like Rev 3 Sandusky (HIM vs. IM). Not sure about IM for '11 d/t time availability with 2 wee ones
Better grab a drink ... this is a long one. Appreciate your Coach's Notes and thoughts on the following "Plateau Buster" plan.
Background
10+ years in multisport. 12 IMs.
IM finishes ‘sticky’ at approximately 10:00 range (10:10 on ‘hard’ course; sub 10:00 on fast course).
IM Run ‘sticky’ at 3:30-3:35 range.
Results consistent / plateaued for last three - four years
2011 Goals
1. 9:50-9:55 at IMCDA
2. KQ in 40 – 44
3. Top 100 OV finish at North American IM
Simple Answer:
During post IMLOU beers in ’09, P mentioned “You pretty much have to run a 3:25 to qualify in the 30 – 50 AGs.” Goal achievement = not much more complicated than that.
But the long points on how I’m gonna do this:
Run
-7-week run-only block in pre-OS to raise VDOT from ~52 to ~54-56 -follow Daniels formula -train like a half-marathoner -increase vol by 10% weekly -6 days /week running -seek coach for run form sessions September – October -run with groups – wherever, whenever you can (minimally for tempo and long run) -Year-round body composition: maintain weight of 160lbs or less (based on ideal race weight of 146lbs) year-round. Get a good scale, get iphone cals application, use them both
-OS: continue run 6 x week
-In-season: run 5 x week
-90’ – 120’ run every week from now until end of time. -maybe more hills to build leg strength (remember Crucible Fitness hill climb run sessions?), OR find hilly terrain to do regular runs, OR find dudes to run with and bring on hurt -“I am strong and light” – be your goal. -‘training light and racing lighter’ makes a faster runner, cumulatively over a season, than ‘train heavy and race light’
Swim -Still speed to gain here from continued plain vanilla work (swim decreased from 1:08 to 1:04 this year) – just keep up EN work following 2010 plan to decrease to 1:00 – 1:02 -2 x week in OS (follow OS swim hack again), increase to 3 x week beginning March -pullcord work 3 x week, every week, starting in OS: 120 catch, 120 pull -Form refresher session w / coach 1h in February -learn how to draft in mass-start races
Bike -I think I’ve hit a plateau. Been 270 / 4.0w/kg last two years. -Goal of FT 275 this year.
Strategies 1. keep on keeping on with EN work. it will come. 2. give thought to v02 bike hack when time comes around again 3. Give thought to bike focusify (increase to 4 x week) in week 16-20 if numbers are subpar -3h bike every weekend from now until end of time, aim of 230watts as ABP -10-day bike camp in Tucson during Basic week or week 1 of in-season – aim of 230 watts as bulk of ABP work -monkey around with armspacers, etc but keep basic position -group rides where possible: (suggest: Bagel Ride? Train with NRG fast groups? Reconnect w. 9:58 rider from slowtwitch?) weight these against admin cost of getting out to ride site, etc -group trainer session, maybe? Look into Absolute Endurance or Watts Up.
Other
-dedicated core + stretch session 3 x week (do at lunch in new office – ditto pull cords) -evaluate efficacy of core session – is it most time effective? Is it achieving the right things?
Year Structure -stay with what works – 20-week OS, Epic Tucson, 12-week in-season -expect to have to take full week to recover after v02 block
Decision points & season mods: -If I am not at a VDOT of 56 in week 16 OS, consider dropping bikes / swims for four-week run focus -If I am not at FT 270 in week 16 OS, consider bike focusify (dropping swim and decreasing runs to 4 – 5 x week) -If I am not at desired numbers by beginning of In-season, consider changing In-season from 12 to 10 weeks and using 2 weeks as further OS-type speed focus
Just completed my first Half-Iron (Patriot's, 5:34 finish), and after Grand Columbian this coming weekend, my season is officially over. Next year I'm registered for Columbia Triathlon (olympic, hometown race) on 5/22 and Eagleman (6/14) and IMLP. Am I best off just jumping into the 20wk intermediate outseason plan?
@George - I'm doing IMLP with a few others, and I think the emerging consensus was the November OS Group.
Here's my tentative season plan:
November OS + skiing 2-3X/week
Pepsi Challenge 50K x-country ski race in Biwabik, MN on January 22nd (it's going to be COOOOOLD)
North American Birkebeiner ski race (50K) with Noodle on February 26th
2 weeks of recovery (3/21 - 4/3)
1 basic month (4/4 - 5/1)
12 weeks IM Prep (5/2 - 7/23)
IMLP (7/24/2010)
???
So my question is simple: IS THE WEEKLY OS SCHEDULE FOR 2011 ESSENTIALLY THE SAME AS 2010 - Sat - brick, Sun - run, mon - off, tues - brick, wed - run, thurs - run, fri - off? My plan is to block off Friday afternoons, Tuesday nights, and Sundays when kids' hockey doesn't interfere to ski. This is roughly what I did last year, so I know I can do it w/o burning out.
Coach, my A race for 2011 is the louisville IM end of august, i finished this year in 17 hoursM and 40 minutes, my question is should i do a 20 or 12 week race prepararion for louisville this year after the outseason?
Coach, I am on the beginner IM plan for IMAZ 2010. I need to switch my week around moving forward to make the big stuff happen during the week leaving the weekends with shorter stuff. I have 4 kids and the weekends just got crazy. I can do everything I need during the weekdays as I stay at home (for now - I need to find a job to pay for my ironman habit).
Comments
@Kevin, yes, that sounds good. That's a lot of swimming and your best gains are going to come with working 1:1 with a swim instructor. SO as long as those 3-4 swims/wk are primarily drills and technique focuts then, yes, I think that's a good plan.
@Aaron, yes, that looks good. We always have a ton of people racing IMCDA and starting the OS plan together to no need to worry too much about what to do when. There will be lots of discussion over the course of the season to brainstorm together and answer any questions.
Geoff
4/26/10 IMSG 5/1/10 IM
5/3/10 RECOVERY
5/10/10 RECOVERY
5/17/10 RECOVERY
5/24/10 OS WK 1
5/31/10 OS WK 2
6/7/10 OS WK 3
6/14/10 OS WK 4
6/21/10 OS WK 5
6/28/10 OS WK 6
7/5/10 OS WK 7
7/12/10 OS WK 8
7/19/10 OS WK 9
7/26/10 OS WK 10
8/2/10 OS WK 11
8/9/10 OS WK 12
8/16/10 OS WK 13
8/23/10 OS WK 14
8/30/10 OS WK 15
9/6/10 TRANSITION
9/13/10 HIM 12 5
9/20/10 HIM 12 6
9/27/10 HIM 12 7
10/4/10 HIM 12 8
10/11/10 HIM 12 9
10/18/10 HIM 12 10
10/25/10 HIM 12 11
11/1/10 SILV HIM 11/7/2010 HIM 12 12
11/8/10 RECOVERY
11/15/10 OS WK 1
11/22/10 OS WK 2
11/29/10 OS WK 3
12/6/10 OS WK 4
12/13/10 OS WK 5
12/20/10 OS WK 6
12/27/10 OS WK 7
1/3/11 OS WK 8
1/10/11 OS WK 9
1/17/11 OS WK 10
1/24/11 OS WK 11
1/31/11 OS WK 12
2/7/11 OS WK 13
2/14/11 OS WK 14
2/21/11 TRANSITION
2/28/11 IM 12 1
3/7/11 IM 12 2
3/14/11 IM 12 3
3/21/11 IM 12 4
3/28/11 CA HIM 4/2/2011 IM 12 5
4/4/11 IM 12 6
4/11/11 IM 12 7
4/18/11 IM 12 8
4/25/11 IM 12 9
5/2/11 IM 12 10
5/9/11 IM 12 11
5/16/11 IMTX 5/21/2011 IM 12 12
5/23/11 RECOVERY
5/30/11 RECOVERY
6/6/11 RECOVERY
6/13/11 OS WK 1
6/20/11 OS WK 2
6/27/11 OS WK 3
7/4/11 OS WK 4
7/11/11 OS WK 5
7/18/11 OS WK 6
7/25/11 OS WK 7
8/1/11 OS WK 8
8/8/11 TRANSITION
8/15/11 IM 12 1
8/22/11 IM 12 2
8/29/11 IM 12 3
9/5/11 IM 12 4
9/12/11 IM 12 5
9/19/11 IM 12 6
9/26/11 IM 12 7
10/3/11 IM 12 8
10/10/11 IM 12 9
10/17/11 IM 12 10
10/24/11 IM 12 11
10/31/11 IMFL 11/5/2011 IM 12 12
11/7/11 RECOVERY
11/14/11 RECOVERY
11/21/11 RECOVERY
As you know I'm training for IMAZ. The 8 weeks of gen prep went well and I nailed most workouts pretty well. My run and swim training is going fine, but I'm a little concerned about bike fitness. I'm wondering if I should throw in an extra bike during the week a couple of times per month. Maybe 1 hour @ 75-80% on a Tuesday or Wednesday. I looked pretty much everywhere on the site and couldn't find any info about this.
I figure there must be a reason why you only schedule 3 bikes per week when there are 5 runs. Is there a downside to adding a 4th bike? Would this negatively affect my other workouts?
As you know, I have been a member for a couple of years w/some good results. I have been "out of the loop" for awhile regarding EN training etc. To put it bluntly, I have been repairing my Marriage for the last year and getting some other personal and business things in my life straightened out. In the meantime, I have moved to Australia. My training is getting back on track as I never really fully stopped, just eased off.
One issue; the nearest pool is an hr. away, they have an outdoor pool here which will open sometime in September? They said they are putting a heater in so season could start sooner. I have not swam since March 2010. I have however been working in my house w/some swim cords and doing some other upper body work. I am concerned about my swim fitness as I am not the fastest swimmer out there. In past races however, I have came out of the water w/the mentality that the race starts then and w/good results. I do WANT TO IMPROVE my swimming though. Any input on that is appreciated.
I would appreciate some advice on the following races I have planned for the next 8 months:
Sep./Oct.: various bike road races w/ local team
November 14 2010: Shepparton 1/2 iron (already am training Intermediate 1/2 w/power)
December thru Feb. : have not made schedule, but probably an Olympic or two.
March 13,2011 : Australian long course national championships (1/2 iron)
May 01, 2011 IM AUSTRALIA!!!!
It will be my first IM,and it is a long time coming. Please keep in mind it will be HOT here in Dec, Jan, etc. I moved over in Feb. while it was still ice cold in the States, then had a month of heat, then Fall and have been in cold rain (most days) ever since. I missed out on Spring completely and half of Summer!
Anyways, it feels good to post here again and am looking forward to a great year.
Jake
@Terry - There are more runs because frequency rules in our world for the run. The work of the bike workouts is sufficient; certainly just adding an hour a week of cycling isn't going to do much to boost your fitness. The plans as written have helped first timers finish and veterans get to kona...same plans.
I've been out of the haus for the past 2 months on a "hold", but in reality I've been away from training with any consistent frequency for about 4 months. Where do I go from here? What's the new "general prep" plan? Right now, I'm running about 3-4 days/week (30-45 mins) for fun and working on body comp/strength/flexibility/pre-hab
Andy
@Andrew, what is your schedule next year and where do you live?
Just finished IMLou and I need to know how to start traiining back up for IM Florida which is in 9 short weeks. I actually did run the marathon during IMLou and posted a 1hr. 41min PR for that course so I'm a little beat up this week. I'm standing completely down this week and I figured I would follow your post IM recovery plan for week2. My question is what do I do after that? Do I reload up the same training plan I just used for IMLou and have it end on 11/6/10? Same intensities and duration that is on the plan? Also, is there a way to tweak the plan to have a 2 week taper as opposed to a 3 week taper? The 3 week taper felt way too long for me.
Thx!
Another Q regarding my IM training plan. I'm doing a half IM in 4 weeks from today. I'd assume I would drop my current plan for that week and taper before the race. I was just wondering if you could let me know what I should do in my week leading into the half?
Thanks,
Scott.
I'm in Ohio....next year, mid-summer HIM (Muncie?) as "A" race. IM not likely in the works
@Scott - I think we have info in the Self Coached Athletes Guide (wiki) on how to insert a HIM into your week. Basically you can go regular week through Wed, drop Thurs long run (use race for that instead). Do what you want Thurs, Fri light swim, sat off, sun race. Then you bounce back with 2 days off, and like swim/bike if you want with the goal of getting a good thursday long run in (or if not, postpone that to Sun and get in Sat bike then Sun long run.
@Marie - Congrats on the finish! Can't believe you are thinking more racing…
[script removed]Coming off IM Lou on 8/29. The tentative plan is very similar to last year: December or January Outseason ending with the American Triple T Ohio as the OS exit event 3rd week of May are perhaps preceded by a half mary in April. Then the twelve week plan beginning early June for IM Lou. IM LOU? Glutton for punishment, I guess, and it works with my schedule.
I would like to work on running this fall. I have put together a schedule that follows Patrick's blog guidance out there called: When To Go Big With Your Triathlon Running Posted on June - 3 - 2010. I would slowly ramp up next week and work through about twelve weeks of this before the OS with three to four local 5ks in there, perhaps a half Mary six weeks in, a Thanksgiving Day 10K and a 10 mile trail run in early December. Biking would be fun group rides and rides with my son who is just starting to do road biking. Swim would just be for fun it at all. The focus would be run and some core work. I am toying with some slacklining too since my sons want to do that too. Is that a good way to spend my fall?
Thanks,
Scott
RnP,
After suriving IM-Utah and spending the summer abusing what fitness I had left in the tank, it is time to think about 2011! w00t!
This is what I have in mind with some "endurance" but non-tri questions:
Nov 1: OS starts.
... 19 weeks pass...
Mar 20: Shamrock Half Marathon. Perfectly time half marathon!
... Half-IM training begins.
Jun 12: Eagleman.
So far, so good. Easy, clear cut. Now it gets tricky and adds a degree of difficulty to the Eagleman training.
Jun 25: USMS 3-6mi Championships, Coney Island, NY. Yea! I got my eye on the 3mi race and would like to not shame myself.
Aug 13: UMSM 2mi Cable Championships, Mirror Lake, Lake Placid, NY. Yea ^ 2!
Is there a good way to get me in fighting shape for Eagleman and then perform decently at the swim-only event? Is there a endurance swim hack for the recovering 70.3 athlete?
- dhj
Have decided to try to get into IMFL online. If not FL, then I"ll try for IMAZ online. So, a Nov. IM in 2011. Would like to do a spring IM, but not certan if I should do that or not. If not, then I'd do a couple of 70.3 distance races, such as Muncie and Steelhead. Am doing Chicago Marathon on 10-10-10, and possibly (but not certain) a trail 50K in December. Thoughts?
I'm in Ohio...for the remainder of '10, just a few fun 5k/10ks. For '11, "A" is probably a HIM (like Muncie) and toying with a late season race like Rev 3 Sandusky (HIM vs. IM). Not sure about IM for '11 d/t time availability with 2 wee ones
Better grab a drink ... this is a long one. Appreciate your Coach's Notes and thoughts on the following "Plateau Buster" plan.
Background
10+ years in multisport. 12 IMs.
IM finishes ‘sticky’ at approximately 10:00 range (10:10 on ‘hard’ course; sub 10:00 on fast course).
IM Run ‘sticky’ at 3:30-3:35 range.
Results consistent / plateaued for last three - four years
2011 Goals
1. 9:50-9:55 at IMCDA
2. KQ in 40 – 44
3. Top 100 OV finish at North American IM
Simple Answer:
During post IMLOU beers in ’09, P mentioned “You pretty much have to run a 3:25 to qualify in the 30 – 50 AGs.” Goal achievement = not much more complicated than that.
But the long points on how I’m gonna do this:
Run
-7-week run-only block in pre-OS to raise VDOT from ~52 to ~54-56
-follow Daniels formula
-train like a half-marathoner
-increase vol by 10% weekly
-6 days /week running
-seek coach for run form sessions September – October
-run with groups – wherever, whenever you can (minimally for tempo and long run)
-Year-round body composition: maintain weight of 160lbs or less (based on ideal race weight of 146lbs) year-round. Get a good scale, get iphone cals application, use them both
-OS: continue run 6 x week
-In-season: run 5 x week
-90’ – 120’ run every week from now until end of time.
-maybe more hills to build leg strength (remember Crucible Fitness hill climb run sessions?), OR find hilly terrain to do regular runs, OR find dudes to run with and bring on hurt
-“I am strong and light” – be your goal.
-‘training light and racing lighter’ makes a faster runner, cumulatively over a season, than ‘train heavy and race light’
Swim
-Still speed to gain here from continued plain vanilla work (swim decreased from 1:08 to 1:04 this year) – just keep up EN work following 2010 plan to decrease to 1:00 – 1:02
-2 x week in OS (follow OS swim hack again), increase to 3 x week beginning March
-pullcord work 3 x week, every week, starting in OS: 120 catch, 120 pull
-Form refresher session w / coach 1h in February
-learn how to draft in mass-start races
Bike
-I think I’ve hit a plateau. Been 270 / 4.0w/kg last two years.
-Goal of FT 275 this year.
Strategies
1. keep on keeping on with EN work. it will come.
2. give thought to v02 bike hack when time comes around again
3. Give thought to bike focusify (increase to 4 x week) in week 16-20 if numbers are subpar
-3h bike every weekend from now until end of time, aim of 230watts as ABP
-10-day bike camp in Tucson during Basic week or week 1 of in-season – aim of 230 watts as bulk of ABP work
-monkey around with armspacers, etc but keep basic position
-group rides where possible: (suggest: Bagel Ride? Train with NRG fast groups? Reconnect w. 9:58 rider from slowtwitch?) weight these against admin cost of getting out to ride site, etc
-group trainer session, maybe? Look into Absolute Endurance or Watts Up.
Other
-dedicated core + stretch session 3 x week (do at lunch in new office – ditto pull cords)
-evaluate efficacy of core session – is it most time effective? Is it achieving the right things?
Year Structure
-stay with what works – 20-week OS, Epic Tucson, 12-week in-season
-expect to have to take full week to recover after v02 block
Decision points & season mods:
-If I am not at a VDOT of 56 in week 16 OS, consider dropping bikes / swims for four-week run focus
-If I am not at FT 270 in week 16 OS, consider bike focusify (dropping swim and decreasing runs to 4 – 5 x week)
-If I am not at desired numbers by beginning of In-season, consider changing In-season from 12 to 10 weeks and using 2 weeks as further OS-type speed focus
See:
Thoughts?
Hi,
Just completed my first Half-Iron (Patriot's, 5:34 finish), and after Grand Columbian this coming weekend, my season is officially over. Next year I'm registered for Columbia Triathlon (olympic, hometown race) on 5/22 and Eagleman (6/14) and IMLP. Am I best off just jumping into the 20wk intermediate outseason plan?
George
@George - I'm doing IMLP with a few others, and I think the emerging consensus was the November OS Group.
Here's my tentative season plan:
November OS + skiing 2-3X/week
Pepsi Challenge 50K x-country ski race in Biwabik, MN on January 22nd (it's going to be COOOOOLD)
North American Birkebeiner ski race (50K) with Noodle on February 26th
2 weeks of recovery (3/21 - 4/3)
1 basic month (4/4 - 5/1)
12 weeks IM Prep (5/2 - 7/23)
IMLP (7/24/2010)
???
So my question is simple: IS THE WEEKLY OS SCHEDULE FOR 2011 ESSENTIALLY THE SAME AS 2010 - Sat - brick, Sun - run, mon - off, tues - brick, wed - run, thurs - run, fri - off? My plan is to block off Friday afternoons, Tuesday nights, and Sundays when kids' hockey doesn't interfere to ski. This is roughly what I did last year, so I know I can do it w/o burning out.
Bill, I am iinterested in integrating freestyle XC skiing into OS but I am concerned about being able to recover
enough to put in an honest effort on the bike interval sessions. Were you able to handle the entire OS plus skiing
2-3 X / week? How long was your ski season?
Thanks!
Laura