Posted By Sheryl Leonard-Schneck on 16 Jan 2010 03:43 AM
I am in week 7 of my OS plan-not sure if it is the Nov or Dec group-the posted comments on both threads don't really match up with what I am doing. I have my Mardi Gras Marathon 2/28 and IM St G beginning of May. I have increased my run volume-doing 2 mid distance runs (5-8 miles) and 1 long run-weekly mileage is around 25. The shorter runs incorporate the tempo work from the OS plan. I am wondering about transitioning to the IM St G training and if there is anything else/more I should be doing for the marathon. Also what is the heads and tails you spoke of on the last update
Quick answer is keep on keeping on. You transition 12 weeks out, so you have time. Increased runs for your Marathon prep are fine; consider swimming 1x a week on Mon or Fri to get "Back" to the pool. More guidance coming soon. There's no need to increase your run frequency right now, but you'll keep building them, obviously, as you continue to prep.
Thanks Rich, I'll hold off a bit on the bike testing. Also did a quick vDot retest on New Year's and will be doing the Haiti run challenge on Monday so I may back that off a week or so as well.
Re: Lonestar - when push comes to shove, I'd have to say this is an A race although I could be talked into B. It's my first HIM, it's on my 45th birthday, and it's like 1,500 miles from home (near my in-laws and extended family). I'd like to do well but am not looking to crush anything.. just get a solid baseline to build on through the rest of the year leading up to Austin 70.3 in October.
A couple weeks back, we re-set my training plan, an OS one. My first race, a 1/2 is coming up on May 1 and is a "B" priority season starter. I'm 15 weeks away from race day now. Historically, I have used an Intermediate with power plan I pick up from you guys back in 2008. Questions are: 1. is there a newer version of this plan I should use, and 2. Should I abandon the OS plan now and move to the race specific plan. Will you change the plan on the dashboard to reflect this?
December OS - Beginning week 7 this week. Correct me if wrong - but it appears that the only people who retest on the bike next week (wk 8) are those using power meters? Is it correct that those training with HR and pace only test their run VDOT in week 8?
I found a new 1/2 iron distance race for the Spring (24 Apr) in Washington, NC which is about 1hour 30 min from my house as opposed to White Lake 1/2 iron (1 May and 8 May) and is about 4 hours from home. Since I have not yet paid any registration fees do you think I can do the Washington 1/2 instead of White Lake? And, if so, should I modify my OS transition for IM France? Am in week 7 of intermediate OS.
I am planning the family and work calendar and want to test my assumptions here to make sure I block out the right time on the calendar to nail my plan.
I am an Ironman Louisville athlete who started the OS on 12/21 (Jan OS group) so my OS ends May 8th:
My half marathon is now the Kentucky Derby Half Marathon on April 24th. Assume that's fine.
I already signed up for the American Triple T on May 21-23 before I joined the team.
I had planned to do the Muncie Endurathon but my reading of the forums seems to indicate that a race simulation about that same time would be better.
So here are my assumptions:
You will help me add the swim back in and add volume via the outdoor option in March/April to get ready for the American Triple T. I will ping you in late March for adjustments.
A Big Bike week/weekend ~3/22-28 would be good timing to jump start things. Want to get this on family/work calendar.
No problem doing a sprint triathlon for fun the week before the half marathon on 4/17.
I should treat the TTT as my big triathlon week and you guys will help me do this.
Putting my transition to race prep off week(s) right after the TTT makes sense, so May 24th - June 6th.
June 7th is IT IS ON beginning of race prep - 12 weeks from Louisville.
Assume a mid June Olympic race as part of race prep is fine.
What about the Muncie Endurathon? It was in my original plan but it doesn't seem to fit your usual protocol and if I do it, what about the first race simulation? Am I better off not doing it and instead doing my 1st race simulation around the same time? FYI, I did two HIMs in 2008 including Muncie so don't need to experience of an HIM race. I also had the crazy idea to pop big volume about this time as a third big week (big bike in March, TTT in May), either including Muncie in that or not. Let me know if that is a good idea since I could block out some of that week after July 4th to get some more volume in.
Finally, second race simulation is two to three weeks out, so early to mid August for Louisville.
Sorry that I like to plan this stuff out far in advance. My head is very much in the OS but I will have to protect some of these time blocks on the work calendar soon if they are going to happen.
I'm a Dec. OS member - It looks like those using powermeters are to retest on the bike this week and also test their VDOT on the run. Do those of us training with HR/pace only re-test the run at this time?
I am in week 16 of Intermediate Oct OS - it ends 5 weeks before Oceanside 70.3- do I switch over and just do five weeks of HIM training? (I was going to start at least one swim session a week in early Feb - and have been doing the 2:30 outdoor rides on Sat at a minimum, century last weekend, 4 hour climb up Palomar Mtn etc a few weeks ago).
Next - I am entertaining doing Vineman Full - it is 18 weeks after Oceanside - this would be my first IM distance event. Do I rest a week, return to OS plan for 5 -7 weeks and then into IM plan for 10-12 weeks? I am also wondering if I should be in a beginner IM plan ( I am doing only my third HIM with Oceanside this spring)?
Also is it realistic to do a full IM (with only 3 HIMs and 1 1/2 years of triathlon)?
Ironman Louisville is my A race at the end of August. I would like to do Kansas 70.3 on June 6. That gives me 12 weeks between Kansas to Louisville. Is that okay?
Sundays are a problem for my schedule - too many family and church obligations. I sort of muddled through it last year - leaving the rest of the week the same and fitting in the longest bike that I could on Monday. This year I'd like to make sure I'm doing the right thing - so where do I move the Sunday workout now (January OS group), and would that be the same later in the season once I finish OS? Any other workouts during the week need to get moved?
My A race is now ~8 weeks out - Ironman70.3 Singapore on 3/21
I'm on week 16 of the intermediate OutSeason plan and looks like at least for the next two weeks (week 18 or 6 weeks out of my race), I'll still be doing OutSeason training.
You said you can continue doing out season plan till 4-8 weeks from your event but can you please give me a high level overview of how my training is going to look like in the following 8 weeks?
Ironman Louisville is my A race at the end of August. I would like to do Kansas 70.3 on June 6. That gives me 12 weeks between Kansas to Louisville. Is that okay?
Amy, that's okay. You should plan on taking 1-2 weeks light after the HIM to recover before building up again, and I would _really_ advise you against going too long too soon. Rather you stay short/hard for the Half, then use transition into IM to play with some volume, etc.
For the OS, I would look to just make sunday a day off. You can either bumping everything else forward (Tues Int are on Monday) or simply swaps Sunday and Monday. The latter makes for a harder week but keeps you on track with the team.
Anyone else for the OS?
As for the in-season hacks, this is a bit more challenging for sure. I typically advocate that people do one of the following:
* Swap Thurs Run wiht Sun Ride, get main set of ride in and done, then on Sunday do the early run pre church (max of 2.5) and done.
* Take Sunday off, and either put the Sunday Ride on Friday (AM) or bump to Monday (AM) either full time or as MS only.
Tomer, not broken. We have a tool for this, just pending Coach R's approval. Before we can advise you, have you been extending any runs/rides thus far?
I did not extend my runs or rides BUT due to an ongoing shin injury (seeing 2nd chiro tomorrow), I have swapped runs with bike rides and swim drills. (I'm a 1:50/100m swimmer)
The runs that I do in between injuries are all shorter than the plan call for, without intervals and I usually do them on the tread mill or track
P.S. I'm not a volume freak and not looking forward to start doing 4 hours rides and 2 hours runs. I'm just trying to understand the overall plan as my race is scheduled ~1 month earlier than what most October OS peeps are doing.
Just checking the math-12 weeks from now is the middle of April and only 4 weeks from IMStG. The other post talked about transitioning at the beginning of Feb-- Does the bike volume change in OS plan to get me to the 112 for the IM? Right now I am doing the longer outside ride inside as part of a group cycle class that I am leading-so my bike time is about 4 hours a week. I am swimming 1-2 x a week following the OS swim guide. I am still (and will have to continue-cause it's my job) to teach 2 strength classes a week-when do you suggest cutting back the weight that I am lifting.
Posted By Sheryl Leonard-Schneck on 20 Jan 2010 07:58 AM
Just checking the math-12 weeks from now is the middle of April and only 4 weeks from IMStG. The other post talked about transitioning at the beginning of Feb-- Does the bike volume change in OS plan to get me to the 112 for the IM? Eventually, yes. Your first week of the IM plan your long ride is probably about 3hrs on Saturday, 2 on Sunday. Right now I am doing the longer outside ride inside as part of a group cycle class that I am leading-so my bike time is about 4 hours a week. You should have zero concerns about ramping up the cycling mileage. It's a non-issue, really. Last year, with the Tour of California was in Feb, we had mortals coming off of your 4hrs of cycling per week and jumping right into a 25hr cycling week. No worries. I am swimming 1-2 x a week following the OS swim guide. I am still (and will have to continue-cause it's my job) to teach 2 strength classes a week-when do you suggest cutting back the weight that I am lifting. When you start to feel it's interfering with the tri-stuff
I know you guys are saying do anything 10-12 wks out from main race. I'm in Nov Os andLP is A race which will be my 9th. I'm considering theTripleT in Ohio May 22nd-24th. I've done it 3 times and know it's a kick in the nuts, (4 races/3 days) to kill it in Lp should I not do TTT (miles in 3 days more then an IM) since it's about 9 wks out?
I am in the Nov OS, but basically haven't be able to complete any of the workouts since the beginning of Jan because of injury and then illness. Should I just drop back in and not worry about the 2 1/2 weeks I missed, or should I start up at week 9 (moving to 10 on Sunday)?
Amy- I did IMLOU and Kansas last year and it was a perfect combo. Not only was timing good, the course was also a good prep for IMLOU. Bike course very similar- rolling hills. Kansas was also a well put on race. Get your hotel early- the close/cheap/nice ones go quick!
In Jan OS now- doing Gulf Coast HIM 5/8 (not an A race). 16 weeks out from this week- when should I switch to half iron plan? Thinking need to switch next week.
Thanks for the new Planning Tools, they definitely helped shed some light on what the year looks like going forward to IMCdA. I do have a question about Wildflower and where it fits in this schedule. As I understand it, WF lands at week 4 of the 12-week IM plan. I've seen threads that recommend sticking to the OS until early- to mid-March then switching to the Half Iron program for its final weeks leading up.
My question are:
Would it make a difference to go through OS as part of the January Group through the end of 3/29 week, then go directly to the 12 week IM and just have WF 'happen' along the way (week 4 of 12 week program)? This would also mean I'd get in the pool twice a weeks of 3/22 and 3/29 to find my form again in preparation for 12 weeks of IM.
Or, would the recommendation of "early- to mid-March change to Half" be the best plan of attack?
Does any of this make a difference?
I'm fine either way, I just like to plan a little too much, which is to say, over-analyze things....
I'm a Dec. OS member - It looks like those using powermeters are to retest on the bike this week and also test their VDOT on the run. Do those of us training with HR/pace only re-test the run at this time?
That's correct, there is no need to retest the bike if you are training with heart rate. All we would accomplish is to thrash you for 40' to comfirm, congratulations, your LTHR has not changed
Thanks for the new Planning Tools, they definitely helped shed some light on what the year looks like going forward to IMCdA. I do have a question about Wildflower and where it fits in this schedule. As I understand it, WF lands at week 4 of the 12-week IM plan. I've seen threads that recommend sticking to the OS until early- to mid-March then switching to the Half Iron program for its final weeks leading up.
My question are:
Would it make a difference to go through OS as part of the January Group through the end of 3/29 week, then go directly to the 12 week IM and just have WF 'happen' along the way (week 4 of 12 week program)? This would also mean I'd get in the pool twice a weeks of 3/22 and 3/29 to find my form again in preparation for 12 weeks of IM.
Or, would the recommendation of "early- to mid-March change to Half" be the best plan of attack? When I've done the WF/CDA combo (3x) I started to ride a little longer in midMarch. You're in Cali so I imagine can ride outside if you want. Basically, you don't "need" to do anything longer than 3hrs until 4/1. April 1 is a good date to put on the calendar to start getting serious about CDA. Yes, you can hen just do WF and you can use the guidance we have/will post about how to work that into your week. Again, I've done it several times your WF race day really is a function of how much rest you take on race week. I've done a full taper, and won my AG, have done it as a C race and had a tough, tough run. Up to you. Bottomline, you're fine to not start the IM plan until 12wks out, but can leverage our location to start to lean into the volume if you want.
Does any of this make a difference?
I'm fine either way, I just like to plan a little too much, which is to say, over-analyze things....
In Jan OS now- doing Gulf Coast HIM 5/8 (not an A race). 16 weeks out from this week- when should I switch to half iron plan?
Thinking need to switch next week.
Hey Kris,
Nope...you should stay in the OS until about 4wks out. However, you might want to do the outdoor bike, run options of the OS beginning 6-8wks out, maybe the swims as well. The killer for GCT, as I've seen it, has been the heat. Not much chance for many people to acclimatize before the event.
Comments
Quick answer is keep on keeping on. You transition 12 weeks out, so you have time. Increased runs for your Marathon prep are fine; consider swimming 1x a week on Mon or Fri to get "Back" to the pool. More guidance coming soon. There's no need to increase your run frequency right now, but you'll keep building them, obviously, as you continue to prep.
Patrick
Thanks Rich, I'll hold off a bit on the bike testing. Also did a quick vDot retest on New Year's and will be doing the Haiti run challenge on Monday so I may back that off a week or so as well.
Re: Lonestar - when push comes to shove, I'd have to say this is an A race although I could be talked into B. It's my first HIM, it's on my 45th birthday, and it's like 1,500 miles from home (near my in-laws and extended family). I'd like to do well but am not looking to crush anything.. just get a solid baseline to build on through the rest of the year leading up to Austin 70.3 in October.
Hey RnP!
A couple weeks back, we re-set my training plan, an OS one. My first race, a 1/2 is coming up on May 1 and is a "B" priority season starter. I'm 15 weeks away from race day now. Historically, I have used an Intermediate with power plan I pick up from you guys back in 2008. Questions are: 1. is there a newer version of this plan I should use, and 2. Should I abandon the OS plan now and move to the race specific plan. Will you change the plan on the dashboard to reflect this?
Thanks a lot!
Dave
Roger that. Thanks Rich! Will march on.
Will test again Tuesday (power) on the bike.
RnP,
I found a new 1/2 iron distance race for the Spring (24 Apr) in Washington, NC which is about 1hour 30 min from my house as opposed to White Lake 1/2 iron (1 May and 8 May) and is about 4 hours from home. Since I have not yet paid any registration fees do you think I can do the Washington 1/2 instead of White Lake? And, if so, should I modify my OS transition for IM France? Am in week 7 of intermediate OS.
Thanks.
Rich and Patrick
I am planning the family and work calendar and want to test my assumptions here to make sure I block out the right time on the calendar to nail my plan.
I am an Ironman Louisville athlete who started the OS on 12/21 (Jan OS group) so my OS ends May 8th:
My half marathon is now the Kentucky Derby Half Marathon on April 24th. Assume that's fine.
I already signed up for the American Triple T on May 21-23 before I joined the team.
I had planned to do the Muncie Endurathon but my reading of the forums seems to indicate that a race simulation about that same time would be better.
So here are my assumptions:
You will help me add the swim back in and add volume via the outdoor option in March/April to get ready for the American Triple T. I will ping you in late March for adjustments.
A Big Bike week/weekend ~3/22-28 would be good timing to jump start things. Want to get this on family/work calendar.
No problem doing a sprint triathlon for fun the week before the half marathon on 4/17.
I should treat the TTT as my big triathlon week and you guys will help me do this.
Putting my transition to race prep off week(s) right after the TTT makes sense, so May 24th - June 6th.
June 7th is IT IS ON beginning of race prep - 12 weeks from Louisville.
Assume a mid June Olympic race as part of race prep is fine.
What about the Muncie Endurathon? It was in my original plan but it doesn't seem to fit your usual protocol and if I do it, what about the first race simulation? Am I better off not doing it and instead doing my 1st race simulation around the same time? FYI, I did two HIMs in 2008 including Muncie so don't need to experience of an HIM race. I also had the crazy idea to pop big volume about this time as a third big week (big bike in March, TTT in May), either including Muncie in that or not. Let me know if that is a good idea since I could block out some of that week after July 4th to get some more volume in.
Finally, second race simulation is two to three weeks out, so early to mid August for Louisville.
Sorry that I like to plan this stuff out far in advance. My head is very much in the OS but I will have to protect some of these time blocks on the work calendar soon if they are going to happen.
Thanks in advance guys,
Scott
Couple of questions:
I am in week 16 of Intermediate Oct OS - it ends 5 weeks before Oceanside 70.3- do I switch over and just do five weeks of HIM training? (I was going to start at least one swim session a week in early Feb - and have been doing the 2:30 outdoor rides on Sat at a minimum, century last weekend, 4 hour climb up Palomar Mtn etc a few weeks ago).
Next - I am entertaining doing Vineman Full - it is 18 weeks after Oceanside - this would be my first IM distance event. Do I rest a week, return to OS plan for 5 -7 weeks and then into IM plan for 10-12 weeks? I am also wondering if I should be in a beginner IM plan ( I am doing only my third HIM with Oceanside this spring)?
Also is it realistic to do a full IM (with only 3 HIMs and 1 1/2 years of triathlon)?
Thanks,
Tom
Ironman Louisville is my A race at the end of August. I would like to do Kansas 70.3 on June 6. That gives me 12 weeks between Kansas to Louisville. Is that okay?
Dear RnP,
Sorry if I sound like a broken record,,,
My A race is now ~8 weeks out - Ironman70.3 Singapore on 3/21
I'm on week 16 of the intermediate OutSeason plan and looks like at least for the next two weeks (week 18 or 6 weeks out of my race), I'll still be doing OutSeason training.
You said you can continue doing out season plan till 4-8 weeks from your event but can you please give me a high level overview of how my training is going to look like in the following 8 weeks?
Amy, that's okay. You should plan on taking 1-2 weeks light after the HIM to recover before building up again, and I would _really_ advise you against going too long too soon. Rather you stay short/hard for the Half, then use transition into IM to play with some volume, etc.
P
Bob -
For the OS, I would look to just make sunday a day off. You can either bumping everything else forward (Tues Int are on Monday) or simply swaps Sunday and Monday. The latter makes for a harder week but keeps you on track with the team.
Anyone else for the OS?
As for the in-season hacks, this is a bit more challenging for sure. I typically advocate that people do one of the following:
* Swap Thurs Run wiht Sun Ride, get main set of ride in and done, then on Sunday do the early run pre church (max of 2.5) and done.
* Take Sunday off, and either put the Sunday Ride on Friday (AM) or bump to Monday (AM) either full time or as MS only.
Any one else?
Tomer, not broken. We have a tool for this, just pending Coach R's approval. Before we can advise you, have you been extending any runs/rides thus far?
I did not extend my runs or rides BUT due to an ongoing shin injury (seeing 2nd chiro tomorrow), I have swapped runs with bike rides and swim drills. (I'm a 1:50/100m swimmer)
The runs that I do in between injuries are all shorter than the plan call for, without intervals and I usually do them on the tread mill or track
P.S. I'm not a volume freak and not looking forward to start doing 4 hours rides and 2 hours runs. I'm just trying to understand the overall plan as my race is scheduled ~1 month earlier than what most October OS peeps are doing.
Just checking the math-12 weeks from now is the middle of April and only 4 weeks from IMStG. The other post talked about transitioning at the beginning of Feb-- Does the bike volume change in OS plan to get me to the 112 for the IM? Right now I am doing the longer outside ride inside as part of a group cycle class that I am leading-so my bike time is about 4 hours a week. I am swimming 1-2 x a week following the OS swim guide. I am still (and will have to continue-cause it's my job) to teach 2 strength classes a week-when do you suggest cutting back the weight that I am lifting.
thanks
can you respond to my post from 1.18? Don't know if u missed it.
Thanks,
Tom
Hi RnP,
I know you guys are saying do anything 10-12 wks out from main race. I'm in Nov Os andLP is A race which will be my 9th. I'm considering theTripleT in Ohio May 22nd-24th. I've done it 3 times and know it's a kick in the nuts, (4 races/3 days) to kill it in Lp should I not do TTT (miles in 3 days more then an IM) since it's about 9 wks out?
thanks,
P.g.
excellent-that was the reassurance I needed
RnP-
I am in the Nov OS, but basically haven't be able to complete any of the workouts since the beginning of Jan because of injury and then illness. Should I just drop back in and not worry about the 2 1/2 weeks I missed, or should I start up at week 9 (moving to 10 on Sunday)?
Thanks!
Jenny
I hope I'm not forgotten
R n P
Also looking for feedback on my lengthy post from 1.18. Thanks in advance Scott
Amy- I did IMLOU and Kansas last year and it was a perfect combo. Not only was timing good, the course was also a good prep for IMLOU. Bike course very similar- rolling hills. Kansas was also a well put on race. Get your hotel early- the close/cheap/nice ones go quick!
Thinking need to switch next week.
Thanks for the new Planning Tools, they definitely helped shed some light on what the year looks like going forward to IMCdA. I do have a question about Wildflower and where it fits in this schedule. As I understand it, WF lands at week 4 of the 12-week IM plan. I've seen threads that recommend sticking to the OS until early- to mid-March then switching to the Half Iron program for its final weeks leading up.
My question are:
Would it make a difference to go through OS as part of the January Group through the end of 3/29 week, then go directly to the 12 week IM and just have WF 'happen' along the way (week 4 of 12 week program)? This would also mean I'd get in the pool twice a weeks of 3/22 and 3/29 to find my form again in preparation for 12 weeks of IM.
Or, would the recommendation of "early- to mid-March change to Half" be the best plan of attack?
Does any of this make a difference?
I'm fine either way, I just like to plan a little too much, which is to say, over-analyze things....
That's correct, there is no need to retest the bike if you are training with heart rate. All we would accomplish is to thrash you for 40' to comfirm, congratulations, your LTHR has not changed
Hey Kris,
Nope...you should stay in the OS until about 4wks out. However, you might want to do the outdoor bike, run options of the OS beginning 6-8wks out, maybe the swims as well. The killer for GCT, as I've seen it, has been the heat. Not much chance for many people to acclimatize before the event.