Coach P's 2012 Season -- The Updated Plan
Some of you who follow me on Twitter and elsewhere have noticed a change in my training cycle in the past week. My miles on the bike have gone up and I have started swimming...and than can mean only one thing: it's time for Ironman.
That's right, after much review of my personal schedule and business/fitness goals, I have decided to throw my hat into the ring for Ironman Texas. The race is exactly 12 weeks away, so it's been go time for me to transition directly from Week 15-ish of my OutSeason right into an Ironman plan.
I am actually really excited about the proposition of bringing my current OS fitness to bear on an Ironman. In past years I have had an OS, done Boston, done a few big bike weekends and a half before my IM. This time around I am really putting EN and myself to the test..can I take lifetime best watts/vDOT/body comp and roll that right into an IM Block?
Being me, I can't also help but tweak out my schedule a bit. Here's what I'll be doing:
Monday - Swim 5k super swim
Tuesday - 3x1 mile run up to an hour.
Wednesday - Bike Intervals [4x10, 3x15, ABP] & 2k Drill Swim
Thursday - 5k super swim & 45' Easy / Strides
Friday - Key 4 hour easy with 3 x 30' at/below/over in 10' increments.
Saturday - Hard 12-14 miles as 75-90' as 20' @ 6:15, 3x1 at 6
Sunday - Bike Intervals [4x10, 3x15, inside] & Optional 45' Easy / Strides
The big things I see here are:
Two Longer Swims -- It will be non-wetsuit for kona folks and I need to get my time in the pool in just 3 sessions.
The Long Friday Bike -- Won't be as hard as the intervals...mostly at .7 with some below/at/over HIM effort in there as I see fit.
90' Long Run Cap -- I can dial in 13 miles in 90 minutes right now, so I plan to roll with that putting up lots and lots of quality before even thinking about maybe one longer run pre-race.
It's gonna be a roller coaster ride for sure! Let's here your feedback!
ps - yes, this change means I won't be able to attend the AmZo race in Chris G's memory; I agonized over this and after talking with Jennyfer and his friends decided on my path. I will be there in spirit with you guys!!!
Comments
I have felt for my last IM a "super swim" was helpful for me to be less tired. Not faster. I did 3 swims before IMLOU at 4500 METERS (1:18-1:21 or so) continuously. Just for endurance and less fatigue. I think this might be something for the Advanced Peeps in the future to Hack out. I like it.
What days/sessions would you miss?
On the swim, what's the plan, just do 5k straight, or are you breaking that into some interval work? I would want to see at least one session include some work over race pace, to keep your strength up, and I'd also say that 10 weeks of 2 x 5k is probably overkill on the overdistance swim. 3-6 of those sessions is probably plenty to fill the right of your swim power distribution.
Psyched for you to jump into the fray!
I'm psyched for you!!!
your bike intervals make my legs tired just by reading them....But inspire me to hit mine hard.
Any Special Heat acclimation techniques you will be considering, besides the IMTX camp.
PS, I'm sure Chris G would support you doing IMTX...
Coach P,
Not much to add:
1) The Wed 2k swim seems short for all that admin time. Should you consider 3k on this day? If you think 2 long swims will get you ready for a non-wetsuit then disregard.
2) I'd agree with Tom G on the 90 minute run being a little short. I know that you are a monster running and dealing with race day pain, digestive issues but will you have enough distance in your legs in training to carry you 26.2 efficiently. I'd have to go back to the IM plans and check how many runs you have around the 2hour mark, but consider more than one longer run pre- race.
It definitely will be fun to follow along.
Gordon
I like the idea of shorter and faster runs. Look forward to how this works for you. With a vdot of >=54, I plan on maximum/maximum runs of 18 miles during the Iron plan. <= 2 hours. Maybe less. Worked well for my last race. The longer distances does not seem to add much benefit especially if one concentrates on hiting the faster intervals. The longer run distances just beat one up, make recovery harder, and impact the bike work-outs.</p>
You not doing Boston?
You still doing Quebec?
Oh yeah, since you won't be able to join us at AmZo and get to toe the line with ya, I may have to jump into Texas just to keep you honest.
Looks like you have an awesome plan for a great season! I have to agree that perhaps there is too many swimming yards? I have topped out at 4k for Iron distance and even 5k for 10k distance swims. Is there a specific goal you're reaching for in extending the swims past race distance??
Those swims look pretty long, but I wonder if there's a benefit of adding one or two "super swims" prior to an IM as kind of a rehearsal for most people?
@George, I get to sleep 8 hours a night and have a cushy lifestyle...hoping I won't need full days off...I will just take them as I need to based on my RestWise. If I had to pick in advance, I'd drop a swim day for sure!
@Mike, the goal with the swims is to get miles in quickly for durability so I can do more "work" in sustained sets...figure I should be ready for that in another 1-2 weeks. Still finding that stroke! As for the bike, yes you and I are on the same page. Hard part is 4 hours at .65 on the trainer is actually pretty damn hard. Adding 3 x 30' on top of that is almost too much...I will need to figure out the hack!
@Nate, I might sneak into a sauna in the few weeks prior, but that's really it. I can't get there early enough to really get into it, but the biggest step I have taken is losing the 15lbs I had on my frame at Kona!
@Tom, you and I are drag racing at IMTX Rally right!!??
@Gordon, you are right. I am relying (in my planning!) heavily on the fact that I have done over 25 marathons. I find there's a significant decrease in run quality beyond 15 miles and it hurts the rest of my week...but we'll see how it goes. I am not averse to a few longer runs.
@Robin, yep! No beat up legs for me please. Even at sub-180lbs I still feel the longer stuff. I will not be racing boston but IMMT is an outside possibility should IMTX not work out for me.
@Trent, not really...just trying to get the yds in the pool in as few sessions as possible. I know that IMTX is going to be skinsuit to a fast bike course so I want to be not too far off the back. If you can make it, I have room for you!
Now that you're so damn fast you don't need to run for that long to rack up big miles right?
And all the best with biking on the trainer. Hopefully the mild winter will continue so you can get more time outside.
* The long ride on the trainer is wicked hard. Hard to even get intervals in, but I am doing my best. Praying for 50s by next week! Might shuffle week to accomodate.
* The 5k swims have helped me mentally, but my technique isn't coming around...I am lucky to be moving arms at end....might cap the max interval at 500yds to allow for more rest.
* Running is still good so far...
body comp seems right on track; definitely hard to stay focused after a 4 hour bike day, but working on it!
Keep up the good work!!
Don't know how I missed this but good luck in TX! Agree with GW on the admin time for a two k swim but if you feel you need it to keep feel for water so be it.
I am at 181 pretty consistently now down 15 from Xmas. As miles go up, I expect this to drop a bit more...hoping to race at 175 and have 11 weeks to get there.
I have modified the week a bit to give me a light day on Sunday...it means stacking up the hard bike on Sat with a longer steady run later in the day, but otherwise much more manageable! Note the "Run Later" row is for how I might approach the end of my training cycle. Also note the columns run Mon - Sun!
Patrick, not sure what your swims consist of, but I would think that you will/can get what you need for the most part with multiple sets of 100-500. If form is not where you want it to be I imagine it is way off at the end of any long superset. Clearly you have the fitness but poor form and fatigue is a recipe for an injury.
Todd
Ps. So jealous of the eight hours of sleep... And the FTP. Good luck
Yeah. Based on your body type, do you worry about getting too light and weaker? Your quads are HUGE so the rest of you must be cachectic at 175!
I have to agree with this. Patrick you are 6'2" right? You and I nad about the same size. I remember back in high school being 180 and lean and solid. (Yes HS, ugh) I certainly didn't have the legs muscles I have now, but prob had some nice upper body strength. 175 just seems really lean to me. But if you can maintain your workouts while still losing who am I to say? Though you will go backa few pounds heavier from my house.....
P, sounds like you're within 10 pounds!
I think I am in a zone right now, where my weight fluctuates from 183 (After a big weekend and subsequent eating) and down to 178 on the peak day. I am guessing that 180 is about where I am at....will be interesting to see what, if anything, I will need to do to get the weight down "sustainably" and safely.
I appreciate the concern re my health and I am not going to do anything stoopid...it's hard enough for me to be "this good" re nutrition already!
Coach I do not count you anymore as an AG but as pro - or what else do you do for living
.... and here is what it takes 
... see e.g. Andraes is fueling on Alcohol-free Weissbier and he is at 72kg (158lbs)
Seriously ... great seeing a coach leading by example and be open about his approach as you are ... one more reason for staying at EN. Good luck building up to IMTX!
At the heavier weight you took your toughness and discipline and strength out there but you were still driving a Chevy Tahoe. Lighter, you're driving a (looking out the window now for a smaller model....) anyway a lighter car with the Tahoe engine. It means EVERYTHING on a long race day.
Stay healthy, my friends.