Rich - just got my Season Plan from my trial membership. As mentioned in my survey, I am in week 7 of Fastcamp and was going to do the final "test" week (8) next week. But you have me starting Week 15 of the HIM plan next week instead. Should I still find a way to get my T-tests in at some point? I feel that they have improved since the start of FC and I not only want to see the improvement, but want to be able to reset my training zones.
Got the plan, Rich. Thank you. Even though I show Racine and BSLT as A events, I really want to be primed for the specifics I will encounter on BSLT course, thus, this maybe an A event for me and Racine a B. My inclination, after racing BSLT twice, would be to do my runs in the afternoon when it is hotter and sandwich some big hillpeats in there, as BSLT has those two monster hills on the run course. What do you think?
Also, any input on road vs trainer rides? Which rides would be more valuable on road or trainer?
Also, I have a super sprint this weekend and thought I could use that data for benchmarks? Thoughts?
@Greg: 1. Load up the HIM plan next week, per the Season Plan 2. Substitute the FC swim, bike, and run tests for the interval workouts in the HIM plan.
@Cindy: • Heat: you only need to train in the heat (ie, do it on purpose, seek it out, etc) for about 2-3wks before your event. In general, heat = stress on the body = not able to bike or run as fast as in cool conditions, so, whenever possible, we want you training in cool(er) conditions so you can train faster and get faster. Then, 2-3wks out from the race you start seeking out heat to adapt to it. • Whenever possible we prefer to ride outside on the road vs on a trainer. But we understand that's not always possible due to roads, safety, time constraints, etc. • If the run in the sprint is a 5k then, yes, we could sorta use that to calc your VDot for your training paces. Power on the bike…not sure, depends on your history with racing, how hard you're able to push during races vs a TT, etc. Short answer is that a super sprint is pretty different across all three sports than a pure single sport test. Great workout, for sure, but not sure about using the results for testing purposes.
Hi Rich: thanks for the plan. Bit of admin question but trying to load up my plan as directed in screencast but not able to as still in trial-mode. Do I need diffreent access to be able to do that step? thanks, Jim
I am down to my last 24 hours of my trail period and I see alot of great resources and a good overall sense of community. My question comes down to when to join to maximize my ROI if I join EN.
My seaon for 2012 is a little interesting. I may decide to do an International Distance October 7, 2012 but my A race is another Ultramarathon, 50 miler, December 1. For 2013 I signed up for IMLP which is my A race. Main reason for the ultrmarathons is I am trying to beef up my race resume with an end goal to be accepted into the Ultraman Canada. I was told I need more ultra distances in additon to an IM/
So my main questions is is it better sign up post Ultramarathon? I saw two OS start dates for IMLP which start in NOV and JAN I belive.
Is a power meter a necessary tool to have on the bike to improve speed and performance and if so which one do you recommend?
Kay,
Not necessary but it is an excellent investment if you can afford it. Please read this wiki post: http://tinyurl.com/6pasaqd
I'm a dealer for Powertap and Quarq powermeters and offer team pricing on both. Both are good, proven systems (very important) but I generally recommend Powertap over Quarq as the cost of entry is about 30% less.
I did tri's many years ago (8-10 years) and would like to start doing them next summer. I've stayed in shape over the years, mostly running and strength training (I'm a pilates teacher). When trained for tri's, I basically followed Joe Friel's method of base building, build, etc. I also used a heart rate monitor regularly. I've thought about going back to the monitor for the next few months, keeping my heart rate low (65-70%) to establish a good aerobic base. I've been running with a group for years and have not paid attention to HR or pace and it hasn't gotten me any faster, just slower. My question for you is, looking at your sample training plans for the OS, you don't follow that same principle of base building and get right into intervals for both the run and the bike. Have things changed over the years and this is the new method of training? Just curious.
Hi Just checking out the trial period. question of preseason run workout. It says to do a 40' @ MP. Is this the main set or is it including wu time. Thx. Just trying to figure out the lingo.
40@MP = 40 minutes at marathon pace. If you have done a 5km test, and entered your info into a vdot calculator, you will know what your Marathon pace is. Does this help?
We call this "FAST then FAR." That is, we build your FAST first then put FAR on top of it closer to your race. We've been doing since about 2005 with thousands of athletes, all age groupers like yourself. Now, is this a couch to triathlon training method? No. We'd like to see people to have racked up ~2-3mo of consistent injury free running before they join the team and specifically drop into our OutSeason training program. 99% of the people who join TeamEN or use our training plans fit that description and from your description of yourself it sounds like you would meet that requirement.
Please download and check out these ebooks below, the most efficient and comprehensive tools I have to bring you up to speed on how we train our folks!
Hi Coach R -- thanks for sending me my season plan. Underscoring my total newbie status, I replied to your email w/ some questions before realizing I'm supposed to post here, so I apologize for that. Anyway, I have two questions:
1) Your plan has me starting this week, but due to a bunch of work travel that I want to get out of the way, I can't start uninterrupted training until Monday, Nov 12, so which adjustments should I make to the plan to account for that?
2) Per my survey, the season plan includes Kinetic and Quassy HIMs prior to IM LOU. My question to you is whether you think it makes sense to race those given their timing. Looks like Kinetic is early enough from LOU that there's no issue, but Quassy is only 12 weeks prior, and I read your paper on how to incorporate a HIM this late in the training plan. I didn't race this year (2012), so I'd like to do a few races prior to Louisville just get the race day vibe back, but do you recommend not doing Quassy, or doing something else that fits the training schedule better?
Just got the email with the link for the screencast and like what I see. Question for you. I am a paper guy and love my training journal. Is there a paper version of the training plans available?
btw love the floppy disk icon for the submit button
Okay, A race is Half Iron Racine. What should I plan for races before it? I would like to do the olympic lenght Capital View Tri in Madison and that race is in the first half of June. Should I be doing anything more? Also my goal is to be healthy and not crippled (I have crappy knees) so that my physician and trainer will sign off on my signing up for IMWI 2014. If yes, I need suggestions, preferably in the midwest.
@ Jennifer -- The timing of that race is fine for Racine. You could basically race anything you want up until about 6-8wks out from Racine, to give you a time frame. Other than that, our advice is "if it sounds like fun, do it!"
That's about it. It doesn't need to be very complicated and you can always find me if you need advice on how any race fits within your schedule for Racine.
Hi Karen- Ming! In general there should be a note to the left in your plan reminding you of general bike and run warm ups. Mine says a 10 minute warm up before the main set. If your run just says 40' MP then that is a slower pace but I certainly suggest a warm up and perhaps dy amic stretches prior to just trying to target that MP right away. If it said LRP then that might be ok. Does this help? Welcome!
I got your mail last this morning outlining my season plan and just had some questions on it.Also sure If should be replying here as I've since signed up as a member? Let me know if there is somewhere else I should post to.
Anyway the question I had was you mentioned I should do a the bike or run focused plan after a two week transition plan, now as i'm a member as I can view all the plans but I don't see a plan titled "bike focused" or "run focused"? Am I viewing the plans correctly?
Comments
Rich - just got my Season Plan from my trial membership. As mentioned in my survey, I am in week 7 of Fastcamp and was going to do the final "test" week (8) next week. But you have me starting Week 15 of the HIM plan next week instead. Should I still find a way to get my T-tests in at some point? I feel that they have improved since the start of FC and I not only want to see the improvement, but want to be able to reset my training zones.
Also, any input on road vs trainer rides? Which rides would be more valuable on road or trainer?
Also, I have a super sprint this weekend and thought I could use that data for benchmarks? Thoughts?
Ps...training with power.
1. Load up the HIM plan next week, per the Season Plan
2. Substitute the FC swim, bike, and run tests for the interval workouts in the HIM plan.
@Cindy:
• Heat: you only need to train in the heat (ie, do it on purpose, seek it out, etc) for about 2-3wks before your event. In general, heat = stress on the body = not able to bike or run as fast as in cool conditions, so, whenever possible, we want you training in cool(er) conditions so you can train faster and get faster. Then, 2-3wks out from the race you start seeking out heat to adapt to it.
• Whenever possible we prefer to ride outside on the road vs on a trainer. But we understand that's not always possible due to roads, safety, time constraints, etc.
• If the run in the sprint is a 5k then, yes, we could sorta use that to calc your VDot for your training paces. Power on the bike…not sure, depends on your history with racing, how hard you're able to push during races vs a TT, etc. Short answer is that a super sprint is pretty different across all three sports than a pure single sport test. Great workout, for sure, but not sure about using the results for testing purposes.
I just returned your email. Thanks.
Looking at the screenshots my races appear one week before the actual race date. Why is that?
That first column is the date of the Monday of that week. So it's a "Week of Monday, June 11th" sorta thing. Hope this make sense.
Makes perfect since. Thanks.
I have a couple of questions about my plan. Can I call you or do you want call me? 856-625-2354
thanks
george
I am down to my last 24 hours of my trail period and I see alot of great resources and a good overall sense of community. My question comes down to when to join to maximize my ROI if I join EN.
My seaon for 2012 is a little interesting. I may decide to do an International Distance October 7, 2012 but my A race is another Ultramarathon, 50 miler, December 1. For 2013 I signed up for IMLP which is my A race. Main reason for the ultrmarathons is I am trying to beef up my race resume with an end goal to be accepted into the Ultraman Canada. I was told I need more ultra distances in additon to an IM/
So my main questions is is it better sign up post Ultramarathon? I saw two OS start dates for IMLP which start in NOV and JAN I belive.
Open to suggestions.
Thanks-
Joe
You would be better off joining EN after your Ultramarathon AND after taking a decent break to recover your body and reset your head.
Is a power meter important to have on the bike in order to improve your speed?
Kay,
Not necessary but it is an excellent investment if you can afford it. Please read this wiki post: http://tinyurl.com/6pasaqd
I'm a dealer for Powertap and Quarq powermeters and offer team pricing on both. Both are good, proven systems (very important) but I generally recommend Powertap over Quarq as the cost of entry is about 30% less.
I did tri's many years ago (8-10 years) and would like to start doing them next summer. I've stayed in shape over the years, mostly running and strength training (I'm a pilates teacher). When trained for tri's, I basically followed Joe Friel's method of base building, build, etc. I also used a heart rate monitor regularly. I've thought about going back to the monitor for the next few months, keeping my heart rate low (65-70%) to establish a good aerobic base. I've been running with a group for years and have not paid attention to HR or pace and it hasn't gotten me any faster, just slower. My question for you is, looking at your sample training plans for the OS, you don't follow that same principle of base building and get right into intervals for both the run and the bike. Have things changed over the years and this is the new method of training? Just curious.
Thanks for the help.
Jayne
Just checking out the trial period. question of preseason run workout. It says to do a 40' @ MP. Is this the main set or is it including wu time. Thx. Just trying to figure out the lingo.
40@MP = 40 minutes at marathon pace. If you have done a 5km test, and entered your info into a vdot calculator, you will know what your Marathon pace is. Does this help?
Welcome to your trial!
We call this "FAST then FAR." That is, we build your FAST first then put FAR on top of it closer to your race. We've been doing since about 2005 with thousands of athletes, all age groupers like yourself. Now, is this a couch to triathlon training method? No. We'd like to see people to have racked up ~2-3mo of consistent injury free running before they join the team and specifically drop into our OutSeason training program. 99% of the people who join TeamEN or use our training plans fit that description and from your description of yourself it sounds like you would meet that requirement.
Please download and check out these ebooks below, the most efficient and comprehensive tools I have to bring you up to speed on how we train our folks!
The OutSeason eBook: https://www.box.com/s/c44ac22447ba94bcad5b
The "Heart Rate Training Redefined" eBook: https://www.box.com/shared/x14x394tz7
Hi Coach R -- thanks for sending me my season plan. Underscoring my total newbie status, I replied to your email w/ some questions before realizing I'm supposed to post here, so I apologize for that. Anyway, I have two questions:
1) Your plan has me starting this week, but due to a bunch of work travel that I want to get out of the way, I can't start uninterrupted training until Monday, Nov 12, so which adjustments should I make to the plan to account for that?
2) Per my survey, the season plan includes Kinetic and Quassy HIMs prior to IM LOU. My question to you is whether you think it makes sense to race those given their timing. Looks like Kinetic is early enough from LOU that there's no issue, but Quassy is only 12 weeks prior, and I read your paper on how to incorporate a HIM this late in the training plan. I didn't race this year (2012), so I'd like to do a few races prior to Louisville just get the race day vibe back, but do you recommend not doing Quassy, or doing something else that fits the training schedule better?
Thanks, I'm totally stoked to start!
I answered your email so you should be all set!
btw love the floppy disk icon for the submit button
thanks
Okay, A race is Half Iron Racine. What should I plan for races before it? I would like to do the olympic lenght Capital View Tri in Madison and that race is in the first half of June. Should I be doing anything more? Also my goal is to be healthy and not crippled (I have crappy knees) so that my physician and trainer will sign off on my signing up for IMWI 2014. If yes, I need suggestions, preferably in the midwest.
Thanks,
Jennifer
The timing of that race is fine for Racine. You could basically race anything you want up until about 6-8wks out from Racine, to give you a time frame. Other than that, our advice is "if it sounds like fun, do it!"
That's about it. It doesn't need to be very complicated and you can always find me if you need advice on how any race fits within your schedule for Racine.
Hi Karen- Ming! In general there should be a note to the left in your plan reminding you of general bike and run warm ups. Mine says a 10 minute warm up before the main set. If your run just says 40' MP then that is a slower pace but I certainly suggest a warm up and perhaps dy amic stretches prior to just trying to target that MP right away. If it said LRP then that might be ok. Does this help? Welcome!
@Kar-Ming- apologies about the typo of your name...iPad ugh.
great. thanks. I did a 10' w/u then 30' @ MP then saw this post. will adjust accordingly.
I got your mail last this morning outlining my season plan and just had some questions on it.Also sure If should be replying here as I've since signed up as a member? Let me know if there is somewhere else I should post to.
Anyway the question I had was you mentioned I should do a the bike or run focused plan after a two week transition plan, now as i'm a member as I can view all the plans but I don't see a plan titled "bike focused" or "run focused"? Am I viewing the plans correctly?
Thanks,
Mark