NEW: "Get Faster" training plans
Team,
If you go into your training plan to load up a new training plan, you'll see our brand new "Get Faster" training plans in the drop down menu.
What it is:
Ahybrid of our half Ironman and short course training plan -- high intensity interval training for the bike and run, with about a 2.5hr long ride and 1:15-30 long run. These are the "go to" long event volumes that, if you do them week after week, you'll be able to easily step up into either your HIM or IM training plan when the time comes.
Purpose
To provide a low-ish volume, high intensity training plan solution to fill the gap between the end of one training plan and the start of another. For example, if you're racing an early June half Ironman and then IMAZ, you don't need to be in your IM training plan until the middle or end of August, so GF should be your solution through most of the summer until it's time for you to transition over to your A-race training plan.
In other words, when you're not in the OutSeason, or in the last 12wks of our 20wk IM and HIM training plans in preparation for your A-race, Get Faster should be your default, go-to training plan solution.
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Questions about the Get Faster training plans?
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Comments
Cool! Just loaded this up. This looks like something I could use right now. A few questions though:
WU: 10-15', then 3 x 1' (1') @ 7:12/Hard, to open up your legs. MS1: 12' of ""ON"" time MS2: MS2: Remainder of available ride time at 80-85%/7:22/Mod-Hard CD: 5-10' @ 65-70%/8:57/Easy
I'm guessing the wires got crossed in the background and the bike zones shouldn't be pulling my run zones.
Aside from that, looks cool.
@Anson: because at those long bike / long run volumes, it's fine to do them back to back, as Saturday and Sunday.
@Tucker: what plan, week, day is that workout from?
@Rich I don't think it is plan or week specific. I've toggled dates and plans and all the bikes I have seen have run paces in them.
But if you need specifics, week 7 of both Advanced and Intermediate plans show run paces. Also week 3.
8' of "ON" time - Does this mean an equal amount of "OFF" time as well? And what determines the duration (30"/30" vs 1'/1' vs 2.5'/2.5')? Is it better to do shorter intervals or longer intervals?
Also, after reading Tucker's post I'm wondering if there is supposed to be a connection btw my zones in the Data Tool and the plan...not seeing it.
Following the question from Tucker ...
"The Bike WU is same like the standard Run WU in this plan, is this on purpose?"
In the OS they were different ... any reason for this change?
Not a big deal ... I keep the for now the "old" standard ... in case it is a flaw with the new plans and if not i like to learn the rational behind this - to see if i can apply it to the other plans for me as well.
thx Kai
@Steve -- that all sounds good.
@Mac -- see this text from the first Saturday workout in the plan:
This set is a Vo2Max set -- ride equal parts of "ON" and "OFF" time.
ON is at 120%/Z5/Hard.
OFF is at 65%/Z1/Easy.
Each set includes the amount of ON time you are to accumulate…you can do so in whatever manner feels right for you that day.
For example, 6' ON time accumulated, as 12 x 30" ON / 30" OFF, 6 x 1' /1', 3 x 2'/2'.
YOUR CHOICE, whatever feels right for you that day.
Make a note of this guidance, as it is not repeated in the following weeks, to save space in your plan
@Kai -- I'll have Patrick answer that question.
@Mike -- yes.
I should note that we have assumed that you've done most of an OS, or have finished up an A-race workup/race and have a gap between A-race plans. In other words, this is a mid-season solution, not a get off the couch training plan
Rich, not sure if I got my computer at the same place as Tucker but when I load up the Get Faster plan I am having trouble being able to see all the info. For example, on week one I can only read about half of the testing protocol info. before it gets cut off. Also, on week two there are no prescribed paces (are these in to be done in Z4?) for the run workouts. I apologize if this has already been addressed but I've been out of the country the past week. Thanks!
Regards: Swim Test, see the same issue, check week 8 out (http://members.endurancenation.us/TrainingWeekDetails/tabid/204/Default.aspx?p=69&w=8), there is the full text how to do a swim test.
Regards: Works only on the "Todays Workout" window and when you use the new VDot Calcuation tool - check the video on the page it explains - http://members.endurancenation.us/Resources/vDotCalculator/tabid/216/Default.aspx
Kai, Thanks for the tip on finding the complete instructions on the swim test protocol. As far as the run paces go, my question has nothing to do with the Data Tool. In several places the Get Faster plan never indicates what zone to run in. For example, tomorrow's run workout (Wednesday of week 2 of Intermediate Plan) says "MS: 2 x 1 mile (4')." I am assuming this is Zone 4 but just want clarification. Nothing worse that doing a workout only to find out later you did it at the wrong pace!
Thanks again for your help.
Patrick, once you there, maybe have a look at the Bike WU as well.
What's up with the bike warm up?
Standard WU is "10’ Easy, 3 x 3’ (1’) @ 80-85%/Z3/Mod-Hard."
GF Plan calls for "10-15' , then 3 x 1' (1') @ Zone4/Hard"
Is this on change on purpose or by chance?
Oh, TOTALLY on purpose
Actually, probably a mistake but I don't think 1' at Z3 or Z4 is going to make a difference. Bottomline, do what you gotta do to warm up.