Annual Training Plan (ATP) for 2015

So my race schedule for 2015 will look something like this:

OFF SEASON POTENTIALS:

Naveslink Challenge (Middletown, NJ) – November 15th
NYRR Fred Lebow 5k (Bronx) – November 16th
NYRR Ted Corbitt 15k (Manhattan) – December 13th
Curly’s MA State Championshipn Snowshoe Race (Pittsfield, MA) – January
Cold Feat 10k (Staten Island) – Feb 15th
Finally Spring 5k – March 5th
Wolfes Run 10k (Staten Island) – March 29th
Fools Rogaine Adventure Race (Wawayanda State Park, Hewitt, NJ) – April
Lost Brook Trail Race 5M, 10M (Tenafly, NJ) – April 5th
Hither Hills Off-Road Half Marathon (Montauk, NY) – May 4th
Long Island Greenbelt 25k (Long Island, NY) – May 10th
Trail 2 Trail Series: Kettletown State Park 5K 10K 20K 50K (Southbury, CT) May 17th

TRIATHLON SEASON:
*American Zofingen ITT 5m run/84m bike/15m run – may 15th
Black bear Olympic Tri – may 31st
*Challenge Quassy Half Iron Tri – June 7th
Stamford KIC IT Olympic – June 22nd
ITU Long Course Triathlon in Motala, Sweden (if I am chosen)
*Nj State Olympic Triathlon – July
*Ironman Mont Tremblant – Aug 16
Rev3 Pocono (not sure of distance) – Sept 14th
SOS 8 stage Triathlon (30m bike, then swim/run/swim/run/etc) – mid sept
ITU Chicago Olympic Triathlon – sept 15-20 (if I am chosen)
*Ironman Louisville – Oct 13

*Denotes I have already registered.

It looks like a busy schedule with multiple ironman events but my A race will be Mont Tremblant. I’ll be able to train in the hills of 9w north of New York City which have a similar elevation profile. The ITU races are not certain since I would have to be selected and I can apply closer to the time depending on how I’m feeling. Ironman Louisville will be a back-up race if I am not able to qualify for Kona in Mont Tremblant.

Most athletes use a periodisation approach to their season, concentrating on different parts of their athleticism throughout their year; at some points focusing on technical skills, strength, aerobic endurance, speedwork, race preparation, etc. I have 10 months until Mont Tremblant which affords me a lot of time to truly prepare for the endeavour.

The key points of the Mont Tremblant course are that the bike course is rolling hills with some solid climbs, and the run course is on loose gravel (more like a trail run I guess). I still have more investigation to do into the course.

THE PLAN:

Block periodized training. E.g. a block of 4 weeks, week 1 and 3 have more HITS (High Intensity Training Sessions) than the other weeks. Say, week 1 and 3 have 2 HITS sessions whereas week 2 and 4 have only 1. Week 4 being the recovery week where that HITS session would be shorter. HITS sessions might be 3x6min at LTHR, or 10x2min at VO2, or 4×10/2×20 sub LTHR session.

Towards the end of base blocks, and continuing into build blocks, 4 sessions per week I can integrate periods above lactate threshold (e.g. 15-20 minutes) in a 1hr + workout with the remaining mostly in Z2. The LT portions stimulate improvements and the Z2 maintains aerobic endurance. These drop at peak training blocks in favour of race specific workouts.

Occasionally I’ll place intervals on consecutive days or perform intervals on a fast to provide new stimulus. Put these early on in a block when fresh as they are higher risk of injury.

Every 4 weeks perform a 4-6 hour bike ride or all-day hike to help maintain the aerobic engine.

3-4 strength training sessions per week until the end of the build phase and peak phase. Beginning of year starts with high reps (currently in progress) and reps decrease but weight increases. Gradually transition to explosive moves (e.g. burpees/jumpes/olympic lifts/etc) at lower weights.

Plan 1 or 2 crash training periods where volume increases 50-100% from previous week. Try to package in with a weekend trip to avoid distractions and maximise recovery. This is a dangerous approach.

http://www.wentwood50.co.uk/downloads/training_periodization.pdf. Periodize! Aim 2 peak twice. Once for the half in June, followed by a base/build/peak rebuild for Ironman Mont Tremblant.

Example:

October: Transition.
November: Base w/ skills focus.
Decemeber: Base w/ test protocols
January: Base w/test protocols
February: Build w/swim focus
March: Build w/swim focus
April: Build w/run focus
May: Peak.
early June: 1w taper/1w race/1w recovery/2w build
July: Peak
August: 1w peak/2w taper/A Race