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But what about my current training plan?

trijeditrijedi
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 Hi EN,

I've been following EN from afar since the beginning. My triathlon journey started on the east coast in 1984 and continued on the west coast with Bud Light Olympic distance before I fell off the wagon with kids and career. I got back on with the Dwight Crum 2 mile ocean swim in 2007 and started riding my bike more. Running came slowly as my "body composition" problem was even worse then. I did two HIM - Oceanside and Orlando - in 2010 and am considering an IM in 2011.

I have always been self coached and am almost always executing a long term plan. My current idea was to train for fall and winter HMs and bike centuries followed by spring double centuries before focusing on an IM plan of 13-16 weeks. I am signed up for the LA Olympic on 10/3, the Long Beach HM on 10/17, and a century bike ride on 11/13.

I've never done an IM and do value the experience of the EN community and its coaches. I am also quite slow (FL HIM in 6:3x). Part of the appeal of EN is to see what would happen if I actually trained as hard as you recommend. My current efforts probably have way more LSD workouts that don't help me get faster (which would be nice).

So all of this is to ask - How do I fit in the current activities on my plate with the EN trial plan?

Rubin

p.s. current stats - 10K time around 57 min, FTP around 200, swim 1000 yds in 19:00

basic week is swim 3x week (7000 yds or so, intervals, mixed strokes) - run 5x week ~20 miles now ramping up to 30 (long run is 8-10 miles) and bike 3-4x week, 2.5 hr hill ride (Turnbull), 3-5 or more hrs on Sat, 1.5 hr easy ride, and 75 min including 2x20 @90%FTP

Comments

  • Tom GlynnTom Glynn
    Rubin,

    With the time you are putting into triathlon now, you will have no problem fitting in the EN workouts. My understanding is that all new members get to see a couple of weeks of the "Out- Season" plan. If you look at it you will see a lot of hard work in well under 10 hours a week, usually closer to 7 or 8 hours.

    I wouldn't load the EN plan on top of your current week. I think it's better to print out the plan, look and think about it, read a lot, cruise the forums and then if you're convinced, drop your current basic week and begin the October or November Out-Season. When it's over you'll be a lot stronger and faster. You can then settle in to another EN training plan and set your sights on a HIM or IM with a great deal of confidence that you will finish well.
  • Coach PatrickCoach Patrick
    Great advice tom! In addition, I'd add that if you post your week / other goals for us, we (coaches and Team) can advise you where to place the workouts so you can come as close to getting it all done (within reason). We like to have fun too, although not all of us can do tri's until November!!!! Brrrrrrrr! image

    Patrick
  • trijeditrijedi
    I definitely understand the logic of "Fast then Far." I also read the posts about Volume: the elephant in the room.

    To answer Coach P on my basic week....

    Monday - 2.5 hr Bike ride with a few friends - we climb Turnbull and some other hills - it is usually about 200 TSS points. I get a hard 20 min 105% FTP climb in.
    usually follow with a short run (20-30 minutes) (Z1/Z2)
    Tuesday - 60-75 minute swim followed by a 25-45 minute run (Z1/Z2) (morning)
    Wednesday - Long run - 90-120 minutes (Z1/Z2) with lots of hills and trails (morning)
    Thursday - 60-75 minute swim followed by a 20-30 minute run (Z1/Z2) (morning)
    afternoon - twice a month or so I'll ride my tri bike on the bike trail for 75 min inc 2x20 at 90%FTP
    Friday - Run 40-60 minutes including some Z3 (5-15 minutes only) sometimes followed by a swim
    Saturday - Long Bike Ride (wife rides so no SAU spent) either 3 hr Carbon Canyon ride or something longer like Chantry Flats (70 miles RT with climbing)
    Sunday - easy swim and easy ride

    I don't schedule days off but I do take a rest day every 2 or 3 weeks. Tuesday and Sunday are easy days.

    My running is all done solo so those workouts can be moved easily.
    The Monday and Saturday bike rides involve others.

    My work is quite flexible. My kids are older. My wife supports my athletic activities.
    Some of my athletic choices are definitely lifestyle driven.
    I am 50+. I started running intervals about 2 years ago and stopped after a few weeks BEFORE any injuries due to "body composition" issues.
    I am 30 lbs less than I was then but still haven't added speed work back to my running.

    ending season goals/races: 10/3 LA Olympic Tri, 10/17 Long Beach HM, 11/13 Century Bike ride
    2011 goals - 1 or 2 HM in Jan/Feb, 1 or more spring Double Centuries (3/26 Solvang Double), IMC and maybe IMAZ
    The double century rides would be for fun. The HM would be to improve my running - I'd be happy to do 5Ks or 10K instead or as well...
    The A race would be either IMC or IMAZ.

    Cutting back to only 10 hours of training with a day or two off might let me knock some books off my reading list a little more quickly.
    But the real reasons to drink the EN Koolaid are to try getting faster and to tap into the EN community's experience. It will be
    great to get to the starting line with the confidence that I am well trained and have a good execution plan.

    I look forward to your advice!

    Rubin
  • trijeditrijedi

     My questions were addressed in the 9/20 Monday chat session.

    The answers were that it is indeed possible to combine a few doubles with EN training for an IM. The exact quote escapes me but it was something like "If we can't use our fitness for fun, what's the point? EN encourages its members to do epic events like double centuries."

    After a look at the 3 weeks of OS activity, I was concerned that I would have to drop my regular Monday hill rides for 20 weeks (or more). Coach said not to worry - we can fit it in.

    I have already planned to do the LA Oly tri on 10/3, a half marathon on 10/17, and a bike century on 11/13. Coach said that 11/1 would be an appropriate start date for OS.

    What I am hoping some EN folks will chime in with has to do with weekly scheduling. Are the weeks similar with respect to scheduling bikes and runs. That is, is the long run (if there is one?) the same day each week? Are the hard cycling days the same? Are the days off the same? How about the other schedules? I have flexibility in setting up my week but not if it changes too frequently.

    Thanks in advance!

  • Tom GlynnTom Glynn
    Rubin,

    Weekly scheduling is pretty consistent with the plans. Typically hard bike intervals Tuesday, long run Thursday, long bike Saturday, medium ride Sunday. Lots of other stuff in there, but week to week the big stuff is on the same day. Main sets will vary. The logic is to get as much rest a possible between the "big" days.

    Most people, including myself, print out the schedule and go about working it into our daily lives. I have more time during the week and less on weekends so I'm always shuffling the long bike stuff.

    In order for this to work, It's got to fit into your life.
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