I am going to join, but need some help deciding if I'm going to postpone until November, and also what I'm going to race next year. Here's the short version.
I did my first tri, a sprint, in 2008, did the same race again in 2009, and my third tri was IM Louisville this year. I got TTB for Christmas last year, made up a plan, and did the hours. It was definitely quantity over quality. I did run a half marathon PR along the way but I am looking towards trying to qualify for Kona down the road and know I will need more focused training to improve.
Here are my options as I see them for 2011:
1. Do three 70.3 races along with some shorter local stuff, as well as a local time trial series through the summer with the tri club. I did two of the eight time trials this past summer and really enjoyed them. They are all less than 13 miles.
May 22- Triple T Ohio 70.3
July 9- IM Muncie 70.3
early September- local sprint
September 25- IM Augusta 70.3
2. April 30- Louisville 1/2 marathon
either: Triple T Ohio 70.3 OR Muncie 70.3
August 28- IM Louisville
same local time trial series through the summer
Basically, would doing a year of shorter races help me go faster at the longer races?
Also, I am considering postponing my start date until November due to an irritated piriformis I would like to resolve.
@Brian -- Thanks for the questions…hope I can get to them all. The running issue thing is a function of you, your injury, and the ability to self care. There is more intensity but it's overall much less running than most programs so not a problem. If you are concerned, we can work with you to make the plan as close to what we intended as possible. The bricks are there for time savings: 2 workouts = 1 shower. If you can't do them as bricks then split them up. I think we had a confessional thread last year where I (and others) shared we never did the little brick workouts b/c we couldn't get them done (and I work from home!!!). Totally up to you. A long ramp up again is individual. We usually suggest 3 months to build you swim, which is a good chunk of time. Folks can use the OS swim hack to add some workouts in over the final few weeks of the OS, and anyone is welcome to use the swim ebook drills section to get their skill on anytime. We support you in your plans, but hesitate to make broad recommendations re more swimming to the whole Team. I would look at a 1/3/11 OS if 11 is going to be your A race. If you consider Cedar Point or LV, then you'd want to start a bit earlier and take a break on your season.Call it Nov or Dec up to you. I have given you access to the data tool, please check your inbox for a fake payment receipt. Sorry for that! You can do the entire OS on a treadmill no worries. We don't recommend swapping, you should commit. We have some links on how to make the treadmill paces sync with real world paces, but no guidelines for swapping weekly workouts. Keep those questions coming!!!
@Michael -- Awesome. Sounds like you are using the Team already! See you in Oct!
@Chris -- the "go full now or stay halves longer" is as much an emotional/personal debate as it is a coaching one. And you win. If you can train for halves, odds are you can suck it up for a full even if you had to fake it. That said, I would counsel you to do the year of halves #1, and figure out how you can get in some epic biking weekends. Like 3-4 days of 100+ miles, killer build fitness learn about your soul projects. These would be part of a larger build to a solid 2012. Bet you can find a lot of folks on the Team willing to suffer with you!!!
Here are two options I am considering for drinking the Koolaid starting in November and through next season.
My original plan was to spend the spring having fun on the bike with some doubles and doing the Triple Crown but then a long time buddy of mine who I introduced to triathlons says he wants to do Florida 70.3 and wondered if I was going to do it again. If I did, I'd want to do the Grand Tour Double in June which would conflict with a Big Day.
The A race is definitely IMC. Another A event is the Solvang 200. Two more doubles (and the Triple Crown) would be gravy. There are two half marathons (Jan and Feb) that I already ditched in deference to following the OS. If it makes sense to work in some shorter runs (5k/10K) in the winter and or spring, that would be fine with me.
For the past 4 years, I have done the Dwight Crum 2 mile ocean swim the first weekend of August. I think that would work nicely as a swim for the 2nd Race Sim. From there, I'd hop on my bike down PCH and then up and down the River Trail before running.
Should I take off the last couple of weeks of General Prep before going into the 12 weeks of Race Prep?
I am looking for advice on an HIM versus a double century 16 weeks out from my A race IM. After looking at your 4 cases, it seems that a May/June HIM is highly recommended for IMC folks. If I did the HIM, I'd want to add another double.
So the question -
1. Is Option 1 lacking because it is missing an early season HIM?
If Option 1 is within EN guidelines, then the next two questions don't need answers.
2. Is Option 2 a bad idea because it is trying to squeeze a double century too during Race Prep?
3. Would the wisest choice be a single double and an early season HIM?
@Rubin, I think option 1 is fine if you don't need to race to be ready for a HIM. If so, your option #2 is perfect as well. All the double centuries are fine provided you are riding and having fun, not just doing a ton of work for work's sake!!!!
I am planning on doing the IMFL in 2011. I have recently signed up for the HIMFL in May '11 and have the time, inclination and willing to complete the IMFL next year (i plan of having at least 3 computers open on the day of registraion to try and secure a spot!)
I suppose my biggest question is how do "we" decide on my training program and as i travel quite a bit of work is there plenty of flexibility? i am in the gym industry so i always have access to a gym.
I see my biggest limiter as being my patience (followed closely by swimming) and feel that i need the support of an organised professional team to ensure i don't blow up and over train.
Another question; can/ do you simplify the technical language for the layman (me)
Have been looking around the site for a few weeks now and since getting the invite this morning have done some more recon. Pretty sure I am going to start the OS plan with the Nov 1 group but want to get in and noodle around a little more with some of the features currently blocked i.e. the planning calender and so on. Also want to get set up with a PM before the Nov 1 start date so that I am ready to go when the time comes. How do I get started as a full member now?
This post on our Team Coaching model is probably our best explanation of how we work.
Please go to the Trial Members Getting Started Page , sent to you in your confirmation email when you created your trial. The links on that page will point you to some stuff you can read/download that will explain stuff in more detail. But the short answer is not worry too much about that stuff during your trial. We absolutely have a number of ways to point you to stuff to help you along. Please use your trial period to ask questions, interact with the members, and see if we are a good fit for each other. Thanks!
@Bill: unfortunately we don't have an option at this time for you to end your trial early and join. If you don't cancel your trial you'll automatically become a member at the end of it and we'll be in touch to get you started. We chose do the trial this week vs next so we and you would have time to get you ready before Nov 1.
Rich and Patrick, I plan on racing a HIM on April 10(A race), another HIM on July 9(tune up for full IM), and then a full ironman on or around the first of November in 2011. My question is should I start with a OS plan, and then progress into a HIM plan, and then repeat a HIM plan, and then progress to an IM plan? Or should I go OS plan, to an HIM plan, and then do a long IM plan while getting ready to race in November?
I am running about 15-20mpw, riding 80-100mpw, and swimming around 6000 yards per week, and getting it all done in about 7.5 hours right now self coached, so backing down the workouts to the first couple of weeks of the OS plan seams counter productive.
So if I have this figured out correctly if I sign up as an ENFan I will be charged 99/month, and will have access to all out-season and in-season training plans, however If I buy a training plan for x amount of dollars I receive? Does the 99/month give me full access?
Secondly the training plans you have laid out I assume are in a library and you give us access to them all. Now that I am my own unique individual athlete do you personalize one of these training plans to me? Do you cater to my weaknesses and build to my strengths? Or are these programs that you have constructed more or less already set in stone with only really being able to changes dates and times around and minor tweaks to what is being done?
As I like to follow programs and what not to improve triathlon for the most part is fun, so if I am scheduled one week to put in a 3 hour ride, and the next day a light swim and tempo run, but instead want to do a group ride, and then maybe have a long run with a friend the next day how versatile are these training plans to accompany this? I guess what I mean is how close do I need to follow these plans to see the results I expect. I understand the idea of 1-2 key workouts per discipline for each week so do you guys keep that in mind? Thanks for the info
Short answer is we will work with you to determine when is the best time for you to start the OS and then we can figure out what the rest of your season looks like on backend. When you become a member we'll lay out all of that out for you after you take a survey for us, but you can expect to do the OS plan, move from that into an HIM plan, then an IM plan, with maybe some other stuff to fill the gap between the HIM and IM. Bottomline is we don't want you focused an IM for a year = you'll go nuts
Try our plan, as is, for 4-5wks. Then we can talk about how to adust it. Our 7hrs is not your 7hrs. Ours is likely much harder and will require more recovery.
Yes, $99/mo = open access to ALL of our training plan. Go to your Training Plan Page. On the right you'll see a Move/Manage My Training Plan link, which is turned off for you as a trial member. When you join, that link is turned on. Behind it lives all of our plans and you can load up any of them into your training plan account, move them around on the calendar, etc.
If you purchase a plan by itself, you'll have 6mo access to our Training Plan Support Wiki (dunno if that link works for you), which is a dumbed down version of our Members-Only Wiki. We will also offer you an opportunity to "upgrade" your training plan purchase to full membership, for 3 x $49/mo, then $99/mo thereafter. Basically, we buy back most of your plan from you in the form of a credit applied to your membership.
Customization: our plans are a 95% solution: they work for 95% of people 95% of the time. We then help you customize it to have it better fit you by interacting with you in the forums. Our two primary tools are the Micro and Macro Threads. PLEASE skim these threads to get a feel for how this all works. Basically, if you have a question, need feedback, schedule says to do x, y, z but you can only do a, b, c, you ask us, we give you our recommendations and you implement those changes yourself. In other words, you don't pay me $400/mo to email me to move your Tues bike to Thurs and your Thursday run to Sunday. You ask me in a forum, I give you my advice, you use a pencil to make those changes yourself and pay me 25% of what I used to charge before we started EN.
Finally, I want to point out this very important fact: you've dropped into a team of over 500 long course triathletes. Read the testimonials on the home page, listen to our race report podcasts, and observe our interactions with the team and they with each other in the forums. All of this is made possible by our Team Coaching model, and it works. I'm telling you don't need the customized solution you might think you do, _this_ is our way of delivering service, we've been doing it for 4yrs, we have 500+ athletes who've signed on board with us, 200+ have been with us for 2-3yrs and you can read/listen to what they have to say. That should carry a lot of weight in your decision to remain a member, in my opinion.
I've got a couple questions. I'm sure these have been asked before, but I'm still getting comfortable with the site.
1 - Is it possible to view the "quick start guide" under the trial membership?
2 - I'm a sub 5 hr 70.3 guy, and am looking to focus on that distance in 2011. I'm also looking to start with an OS program on Nov. 1st. This will allow me to run a 20 wk OS program, followed by a 12 wk 70.3 specific plan right into the Kansas 70.3 race. Is there a recommendation of which programs to follow?
3 - It looks like a lot of your run plans are based upon track distance intervals. Is there a good way to adjust these workouts when most of my running will be outside or on a treadmill?
4 - Not super important...but can trial member upload profile pics!
Thanks fellas. Looking forward to being part of the EN team!
The email you got when you registered should have pointed you to the Trial Membership Start Page. On that page you'll find a link to download the Quick Start Guide. Let me know if you did NOT get that email, or the instructions weren't clear to go to that link, as that's something we definitely want to address.
How sub 5hr are you? You're on the bubble between Intermediate and Advanced. I would say we'd set you up with the Intermediate and then come to us if you feel you can handle more. The Adv OS is quite spicy
Some people run with a GPS, others have a marked mile near them (from this light pole to that mailbox, for example). I don't run on a track, I use a GPS or this known distance above.
2 - I like the idea of starting with the Intermediate plan. Just wasn't exactly sure where the cut-over was.
3 - Is the mile the only real distance I need to have marked? I wasn't sure if I'd start seeing 200 pick-ups or something along those lines.
Thanks again!
Well...don't go tagging your neighborhood . If it were me, I'd figure out how long it would take me to run 200m at pace Y, then run at pace Y for time X
I must be missing it in the FAQ's and start guide, but the bike workouts call out the Main sets, but I don't see any warm up. I typically spin for about 5-10 minutes and then do some ramp up 30 second blasts to get warmed up before progressing into the main set. Is there a standard warm up that I am missing, or is it just a "get on your horse" and go fast workout?
@Adam, yeah, it's around here somewhere. We noticed it's absence ourselves and we're going to stick the standard warmups to the top of your Training Plan Page, should happen today, I think.
Here they are, until them:
Bike WU: 10’ Easy, 3 x 3’ (1’) @ 80-85%/Z3/Mod-Hard.
Run WU: 10’ Easy, then 3 x 30” (30”) @ TP/Z4/Hard.
I am losing momentum and motivation for my last race of the season (clearwater), but have aggressive goals for next season. My A race will be Buffalo Springs with NOLA sprinkled in before hand. For a guy that wants to go sub 4:20 in a 70.3, but needs a little break from a long season, what would you recommend to start? Dive into a Team membership or start in the training plan group?
Question on power. I've yet to purchase a power meter for my TT bike. Had intended to wait until spring as I will put my TT bike into my CompuTrainer next week until March next year.
Question: Can I get by with just the power readings from my CT during the Nov OS and hold off on power meter purchase until the TT comes out of the CT?
@Luke, I would go Team for sure, and use us to stay motivated for CW (others will be there) and to ensure you take the proper recovery afterwards AND to keep you honest as you build back up again!
@George, yes that's totally fine. We only care about consistent numbers. Get a PM now and you'll (likely) spend the next 4 months trying to get the CT to sync with your PM which will drive you deep into a tri-rage and cost you several FTP and vDOT points.
So with only the CompuTrainer, how do I evaluate tests to get normalized power (P Norm)? The CT seems to output this on the screen. Do I need WKO+ software too or can I use the value in the CT to set my training effort levels?
So with only the CompuTrainer, how do I evaluate tests to get normalized power (P Norm)? The CT seems to output this on the screen. Do I need WKO+ software too or can I use the value in the CT to set my training effort levels?
George, the short answer is that your average power for the TT on your Computrainer will be close enough to normalized watts that you can use it for your FTP.
It would be a very good idea to still get WKO+, email me for a discount.
As a member, please post additional questions in the other forums, not in this trial members forum, especially these power related q's. Thanks.
OK so I have used the season planner to try and map out my plans, right now I have only put in my two A HIM races with Try Charleston April 30 and August HIM Sept 25 (yes changed races upon seeing the timelines.
I am treating the first as a B+ race or A- and the Augusta as an AAA+ race. Was also trying to maximize my time in OS training.
A few early questions during my trial review...56 year old male...13 hour range Ironman, 4xIronman...next is IMFL 2011, + other shorter:
- my Ironman swim is in the 1:30-1:40 range...am I correct in reading that you would still not recommend swimming until the 'IN Season'?
- if I still did want to add in some 1:1 instruction and follow-up practice during the OS, where does it generally fit in the weekly schedule?
- if I did have the time, and wanted to spend more than the prescribed workout time in the OS plan, how would the plan generally adjust?
- part of the question relates to a medial meniscus tear in my right knee that I've been babying a bit for the past few years...not sure how it will like the only/high intensity running...the consideration may then be for a bit less intensity and more volume to get in the total amount of 'work' as I understand it
- I’ve been using TrainingPeaks for years as a workout log…do the workout plans ‘upload’ into TrainingPeaks
Posted By Steve Kwiatkowski on 04 Dec 2010 10:57 AM
A few early questions during my trial review...56 year old male...13 hour range Ironman, 4xIronman...next is IMFL 2011, + other shorter:
- my Ironman swim is in the 1:30-1:40 range...am I correct in reading that you would still not recommend swimming until the 'IN Season'? Yes, we would still recommend that you not swim for the purposes of increasing fitness, but your 1:1 instruction below would be a much better use of that swim time.
- if I still did want to add in some 1:1 instruction and follow-up practice during the OS, where does it generally fit in the weekly schedule? Monday and Friday would a good place
- if I did have the time, and wanted to spend more than the prescribed workout time in the OS plan, how would the plan generally adjust? We highly recommend that you do the plan as is, not adding anything, for at least 4-6wks. The reason is that it's very likely that an EN 5-7hr training week is not your 5-7hr trainining week. Take the plan for a spin, do it our way first.
- part of the question relates to a medial meniscus tear in my right knee that I've been babying a bit for the past few years...not sure how it will like the only/high intensity running...the consideration may then be for a bit less intensity and more volume to get in the total amount of 'work' as I understand it I think the bigger consideration, beyond your intensity vs volume question, is to listen to your doc and you knee, not a training plan. In other words, you knee is your run coach, not us, and you need to work with a professional first and us second to help you adapt our training plan to fit the constraints placed on you by your knee.
- I’ve been using TrainingPeaks for years as a workout log…do the workout plans ‘upload’ into TrainingPeaks No, our plans can not be uploaded into TrainingPeaks, though I'm sure many athletes are using TP as their training log
Thanks for the note back Rich. A few further things:
- follow-up on the swim question: I have a swim coach that I did some work with at the end of last season...she works out of a pool that's a 20-25 minute bike ride away...so I rode over there and back, rather than hopping in the car (ROI thing)...in terms of the OS plan, if I added in a swim lesson each week (it was on Wednesday, so I'll check on Monday or Friday), would I still ride over and back, or hop in the car? - - I guess, that is to say, would the extra 50 minutes of biking (even noodle pace) 'hurt' the OS plan, and/or would/could I 'stack' one of the regular bike workouts onto the swim lesson day
- I was curious about the basis for your 42 minute FTT test for the bike (that is to say, vs. a straight up CP30 or CP60 test)?
- once a Team member, do we 'see' an entire training plan, or still just a few weeks at at time? - - part of that question relates to schedule planning...over the years I've typically planned future travel around 'recovery' or lighter volume training weeks
- throughout the year, I have a few work blocks a week at a time...like conventions...where it'll be difficult to workout...in general terms, particularly during the OS period, how do the training plans get adjusted for days off...or a week...of lighter or no exercise?
- are your training plans adjusted for the 'Masters' guys like myself? - - understanding that the training intensity is adjusted based on test results, the basis of my question is that of recovery time for the more senior set...with all intensity, all the time...although shorter...I'm wondering if the old body can keep up, and if not, how/what adjustments are typically made
- if I start the OS plan on January 3 (my last event was IMFL), in general terms do I just show up on January 3rd, fat and holiday happy ready to go to work, or are there recommendations for exercise over the next 4 weeks?
I think you'll be fine but one very common themes we've seen across 4x OS seasons is that there is very little room for extra credit stuff, even noodle riding. So be prepared to no do those rides and recover instead.
We've been doing it that way for many, many years. It just works, is very similar to the interval sessions you're doing anyway, etc.
You will see all of the details of your plan in a rolling 3-4wk window. Because you are paying us a month at a time, we are not going to show you 20wks of a training plan. However, you are able to see the big picture details of the entire plan -- placement of workouts, volume of long bike, long runs, locations of race rehearsals, etc. We understand that everyone wants to see this big picture stuff, for long range planning. This is our compromise.
Adjusting the training plans: you post your questions or issues in either the Macro or Micro threads and we give you our advice in there. You then implement these changes yourself in your training plan.
Masters -- see above. Back in the day we asked our Masters crew if they needed Masters plans. The response was not, give us what you've got, and if we need help or have questions about how to modify them to fit us, we'll ask. See the Masters forum here.
We have a Wiki post for that outlines Pre-OS training. You can use that if you decide to become a member.
Finally, probably a good idea to read this post --
Comments
I am going to join, but need some help deciding if I'm going to postpone until November, and also what I'm going to race next year. Here's the short version.
I did my first tri, a sprint, in 2008, did the same race again in 2009, and my third tri was IM Louisville this year. I got TTB for Christmas last year, made up a plan, and did the hours. It was definitely quantity over quality. I did run a half marathon PR along the way but I am looking towards trying to qualify for Kona down the road and know I will need more focused training to improve.
Here are my options as I see them for 2011:
1. Do three 70.3 races along with some shorter local stuff, as well as a local time trial series through the summer with the tri club. I did two of the eight time trials this past summer and really enjoyed them. They are all less than 13 miles.
May 22- Triple T Ohio 70.3
July 9- IM Muncie 70.3
early September- local sprint
September 25- IM Augusta 70.3
2. April 30- Louisville 1/2 marathon
either: Triple T Ohio 70.3 OR Muncie 70.3
August 28- IM Louisville
same local time trial series through the summer
Basically, would doing a year of shorter races help me go faster at the longer races?
Also, I am considering postponing my start date until November due to an irritated piriformis I would like to resolve.
Thanks for the input.
The bricks are there for time savings: 2 workouts = 1 shower. If you can't do them as bricks then split them up. I think we had a confessional thread last year where I (and others) shared we never did the little brick workouts b/c we couldn't get them done (and I work from home!!!). Totally up to you.
A long ramp up again is individual. We usually suggest 3 months to build you swim, which is a good chunk of time. Folks can use the OS swim hack to add some workouts in over the final few weeks of the OS, and anyone is welcome to use the swim ebook drills section to get their skill on anytime. We support you in your plans, but hesitate to make broad recommendations re more swimming to the whole Team.
I would look at a 1/3/11 OS if 11 is going to be your A race. If you consider Cedar Point or LV, then you'd want to start a bit earlier and take a break on your season.Call it Nov or Dec up to you.
I have given you access to the data tool, please check your inbox for a fake payment receipt. Sorry for that!
You can do the entire OS on a treadmill no worries. We don't recommend swapping, you should commit. We have some links on how to make the treadmill paces sync with real world paces, but no guidelines for swapping weekly workouts.
Keep those questions coming!!!
@Michael -- Awesome. Sounds like you are using the Team already! See you in Oct!
@Chris -- the "go full now or stay halves longer" is as much an emotional/personal debate as it is a coaching one. And you win. If you can train for halves, odds are you can suck it up for a full even if you had to fake it. That said, I would counsel you to do the year of halves #1, and figure out how you can get in some epic biking weekends. Like 3-4 days of 100+ miles, killer build fitness learn about your soul projects. These would be part of a larger build to a solid 2012. Bet you can find a lot of folks on the Team willing to suffer with you!!!
Hi Coaches,
Here are two options I am considering for drinking the Koolaid starting in November and through next season.
My original plan was to spend the spring having fun on the bike with some doubles and doing the Triple Crown but then a long time buddy of mine who I introduced to triathlons says he wants to do Florida 70.3 and wondered if I was going to do it again. If I did, I'd want to do the Grand Tour Double in June which would conflict with a Big Day.
The A race is definitely IMC. Another A event is the Solvang 200. Two more doubles (and the Triple Crown) would be gravy. There are two half marathons (Jan and Feb) that I already ditched in deference to following the OS. If it makes sense to work in some shorter runs (5k/10K) in the winter and or spring, that would be fine with me.
For the past 4 years, I have done the Dwight Crum 2 mile ocean swim the first weekend of August. I think that would work nicely as a swim for the 2nd Race Sim. From there, I'd hop on my bike down PCH and then up and down the River Trail before running.
Should I take off the last couple of weeks of General Prep before going into the 12 weeks of Race Prep?
Thanks,
Rubin
OutSeason
General Prep
Transition
Race Prep
Option 1
Option 2
11/1/2010
1
1
11/8/2010
2
Foothill 100
2
Foothill 100
11/15/2010
3
3
11/22/2010
4
4
11/29/2010
5
5
12/6/2010
6
6
12/13/2010
7
7
12/20/2010
8
8
12/27/2010
9
9
1/3/2011
10
10
1/10/2011
11
11
1/17/2011
12
12
1/24/2011
13
13
1/31/2011
14
14
2/7/2011
15
15
2/14/2011
16
16
2/21/2011
17
17
2/28/2011
18
18
3/7/2011
19
Solvang 100 ?
19
Solvang 100 ?
3/14/2011
20
20
3/21/2011
1
Solvang 200
1
Solvang 200
3/28/2011
2
2
4/4/2011
3
3
4/11/2011
4
Hemet 200
4
Hemet 200
4/18/2011
5
5
4/25/2011
6
6
5/2/2011
7
7
5/9/2011
8
Davis 200
8
Florida 70.3
5/16/2011
9
Rubin....I'm looking for a question in there
. What do you need feedback on?
Coach Rich,
I am looking for advice on an HIM versus a double century 16 weeks out from my A race IM. After looking at your 4 cases, it seems that a May/June HIM is highly recommended for IMC folks. If I did the HIM, I'd want to add another double.
So the question -
1. Is Option 1 lacking because it is missing an early season HIM?
If Option 1 is within EN guidelines, then the next two questions don't need answers.
2. Is Option 2 a bad idea because it is trying to squeeze a double century too during Race Prep?
3. Would the wisest choice be a single double and an early season HIM?
Thanks,
Rubin
My Bigger Picture;
Team EN
I am planning on doing the IMFL in 2011. I have recently signed up for the HIMFL in May '11 and have the time, inclination and willing to complete the IMFL next year (i plan of having at least 3 computers open on the day of registraion to try and secure a spot!)
I suppose my biggest question is how do "we" decide on my training program and as i travel quite a bit of work is there plenty of flexibility? i am in the gym industry so i always have access to a gym.
I see my biggest limiter as being my patience (followed closely by swimming) and feel that i need the support of an organised professional team to ensure i don't blow up and over train.
Another question; can/ do you simplify the technical language for the layman (me)
Have been looking around the site for a few weeks now and since getting the invite this morning have done some more recon. Pretty sure I am going to start the OS plan with the Nov 1 group but want to get in and noodle around a little more with some of the features currently blocked i.e. the planning calender and so on. Also want to get set up with a PM before the Nov 1 start date so that I am ready to go when the time comes. How do I get started as a full member now?
Thanks
Bill
@Tim
@Bill: unfortunately we don't have an option at this time for you to end your trial early and join. If you don't cancel your trial you'll automatically become a member at the end of it and we'll be in touch to get you started. We chose do the trial this week vs next so we and you would have time to get you ready before Nov 1.
I plan on racing a HIM on April 10(A race), another HIM on July 9(tune up for full IM), and then a full ironman on or around the first of November in 2011. My question is should I start with a OS plan, and then progress into a HIM plan, and then repeat a HIM plan, and then progress to an IM plan? Or should I go OS plan, to an HIM plan, and then do a long IM plan while getting ready to race in November?
I am running about 15-20mpw, riding 80-100mpw, and swimming around 6000 yards per week, and getting it all done in about 7.5 hours right now self coached, so backing down the workouts to the first couple of weeks of the OS plan seams counter productive.
Secondly the training plans you have laid out I assume are in a library and you give us access to them all. Now that I am my own unique individual athlete do you personalize one of these training plans to me? Do you cater to my weaknesses and build to my strengths? Or are these programs that you have constructed more or less already set in stone with only really being able to changes dates and times around and minor tweaks to what is being done?
As I like to follow programs and what not to improve triathlon for the most part is fun, so if I am scheduled one week to put in a 3 hour ride, and the next day a light swim and tempo run, but instead want to do a group ride, and then maybe have a long run with a friend the next day how versatile are these training plans to accompany this? I guess what I mean is how close do I need to follow these plans to see the results I expect. I understand the idea of 1-2 key workouts per discipline for each week so do you guys keep that in mind? Thanks for the info
@Adam --
@Ben --
Finally, I want to point out this very important fact: you've dropped into a team of over 500 long course triathletes. Read the testimonials on the home page, listen to our race report podcasts, and observe our interactions with the team and they with each other in the forums. All of this is made possible by our Team Coaching model, and it works. I'm telling you don't need the customized solution you might think you do, _this_ is our way of delivering service, we've been doing it for 4yrs, we have 500+ athletes who've signed on board with us, 200+ have been with us for 2-3yrs and you can read/listen to what they have to say. That should carry a lot of weight in your decision to remain a member, in my opinion.
I've got a couple questions. I'm sure these have been asked before, but I'm still getting comfortable with the site.
1 - Is it possible to view the "quick start guide" under the trial membership?
2 - I'm a sub 5 hr 70.3 guy, and am looking to focus on that distance in 2011. I'm also looking to start with an OS program on Nov. 1st. This will allow me to run a 20 wk OS program, followed by a 12 wk 70.3 specific plan right into the Kansas 70.3 race. Is there a recommendation of which programs to follow?
3 - It looks like a lot of your run plans are based upon track distance intervals. Is there a good way to adjust these workouts when most of my running will be outside or on a treadmill?
4 - Not super important...but can trial member upload profile pics!
Thanks fellas. Looking forward to being part of the EN team!
Disregard #4...looks like I got it!
@Aaron:
1 - I did find the Quick Start Guide.
2 - I like the idea of starting with the Intermediate plan. Just wasn't exactly sure where the cut-over was.
3 - Is the mile the only real distance I need to have marked? I wasn't sure if I'd start seeing 200 pick-ups or something along those lines.
Thanks again!
Well...don't go tagging your neighborhood
@Adam, yeah, it's around here somewhere. We noticed it's absence ourselves and we're going to stick the standard warmups to the top of your Training Plan Page, should happen today, I think.
Here they are, until them:
I am losing momentum and motivation for my last race of the season (clearwater), but have aggressive goals for next season. My A race will be Buffalo Springs with NOLA sprinkled in before hand. For a guy that wants to go sub 4:20 in a 70.3, but needs a little break from a long season, what would you recommend to start? Dive into a Team membership or start in the training plan group?
Thanks,
Luke
Question on power. I've yet to purchase a power meter for my TT bike. Had intended to wait until spring as I will put my TT bike into my CompuTrainer next week until March next year.
Question: Can I get by with just the power readings from my CT during the Nov OS and hold off on power meter purchase until the TT comes out of the CT?
Can't wait for my trial to convert...
@George, yes that's totally fine. We only care about consistent numbers. Get a PM now and you'll (likely) spend the next 4 months trying to get the CT to sync with your PM which will drive you deep into a tri-rage and cost you several FTP and vDOT points.
George, the short answer is that your average power for the TT on your Computrainer will be close enough to normalized watts that you can use it for your FTP.
It would be a very good idea to still get WKO+, email me for a discount.
As a member, please post additional questions in the other forums, not in this trial members forum, especially these power related q's. Thanks.
OK so I have used the season planner to try and map out my plans, right now I have only put in my two A HIM races with Try Charleston April 30 and August HIM Sept 25 (yes changed races upon seeing the timelines.
I am treating the first as a B+ race or A- and the Augusta as an AAA+ race. Was also trying to maximize my time in OS training.
What do you think?
post race trans.
post race trans
Thanks,
Paul
Paul, pretty sure we answered all of this in the Macro Thread in the General Discussion Forum?
- my Ironman swim is in the 1:30-1:40 range...am I correct in reading that you would still not recommend swimming until the 'IN Season'?
- if I still did want to add in some 1:1 instruction and follow-up practice during the OS, where does it generally fit in the weekly schedule?
- if I did have the time, and wanted to spend more than the prescribed workout time in the OS plan, how would the plan generally adjust?
- part of the question relates to a medial meniscus tear in my right knee that I've been babying a bit for the past few years...not sure how it will like the only/high intensity running...the consideration may then be for a bit less intensity and more volume to get in the total amount of 'work' as I understand it
- I’ve been using TrainingPeaks for years as a workout log…do the workout plans ‘upload’ into TrainingPeaks
With thanks,
Steve
- follow-up on the swim question: I have a swim coach that I did some work with at the end of last season...she works out of a pool that's a 20-25 minute bike ride away...so I rode over there and back, rather than hopping in the car (ROI thing)...in terms of the OS plan, if I added in a swim lesson each week (it was on Wednesday, so I'll check on Monday or Friday), would I still ride over and back, or hop in the car?
- - I guess, that is to say, would the extra 50 minutes of biking (even noodle pace) 'hurt' the OS plan, and/or would/could I 'stack' one of the regular bike workouts onto the swim lesson day
- I was curious about the basis for your 42 minute FTT test for the bike (that is to say, vs. a straight up CP30 or CP60 test)?
- once a Team member, do we 'see' an entire training plan, or still just a few weeks at at time?
- - part of that question relates to schedule planning...over the years I've typically planned future travel around 'recovery' or lighter volume training weeks
- throughout the year, I have a few work blocks a week at a time...like conventions...where it'll be difficult to workout...in general terms, particularly during the OS period, how do the training plans get adjusted for days off...or a week...of lighter or no exercise?
- are your training plans adjusted for the 'Masters' guys like myself?
- - understanding that the training intensity is adjusted based on test results, the basis of my question is that of recovery time for the more senior set...with all intensity, all the time...although shorter...I'm wondering if the old body can keep up, and if not, how/what adjustments are typically made
- if I start the OS plan on January 3 (my last event was IMFL), in general terms do I just show up on January 3rd, fat and holiday happy ready to go to work, or are there recommendations for exercise over the next 4 weeks?
With thanks,
Steve
@Steve, answers to your questions:
Team CoachingFinally, probably a good idea to read this post --
. This will give you an excellent overview of how we coach the team, etc.