Rich has started to gain rhythm in his training after a horrible work period. On his request he asked to have Thurs and Friday off from training and no more than 1hr on a Monday, Tuesday and Wednesday. The weekend sessions get longer to prep him for the race. He’s just coming off a half marathon with a PB despite not having a huge amount of training behind him. That’s encouraging that he is in decent shape going into this training block for Eagleman. Last year he had much more based behind him but it was also his first year in triathlon.
Rich joined one of our track sessions and did a bunch of hard repeats which he definitely hadn’t done before. It would be good to get him doing that more often but now that we’re not far off of his race we need to start becoming race-specific, which in this case, means going slower.
There’s a bunch of notes missing from the plan that I gave him although the main points are below:
- Go way easier than you feel you should on recovery week. I want him firing on all cylinders for the first week of each 4 week training cycle.
- Start making more conscious decisions on nutrition to increase micronutrient intake in his diet.
- Where possible he needs to ride the flats to get used to pedalling non-stop. He is a heavy beast of a man and is likely to have a faster than average bike time if he can get used to the physical and mental fatigue of pedalling consistently throughout.
| Week Starting | Week Highlights | Monday | Tuesday | Wednesday | Saturday | Sunday | |||||
| 30-Mar | 1:00 | 300 warm/up. 5×100 steady, 5×200 race pace, 5×75 hard effort | 1:00 | 5min w/up. 5min z2. 4x 5min@Z2 and 5min@Z3. 10 minute easy jog after | 1:00 | 200yd warm/up swim. 5x100yd at very hard effort trying to maintain form. Easy Z2 jog for remainder | 2:30 | 2hr bike ride and 30min jog. Should feel easy | 1:30 | 30 min warmup on bike and 1 hour easy run. | |
| 06-Apr | 1:00 | 300 warm/up. 5×100 steady, 5×200 race pace, 5×75 hard effort | 1:00 | 5 min w/up. 40min Z2. 5min Z2 run, 5min Z3 run. 5min Z4 run | 1:00 | 200yd warm/up swim. 10x50yd at very hard effort trying to maintain form. Run on feel. Remember you have 2 rest days after. | 2:30 | 2hr bike ride and 30min jog. Should feel easy | 2:00 | 30 min warmup on bike and 1 hour 30 min easy run. | |
| 13-Apr | 1:00 | 300 warm/up. 200 getting progressively faster (all out on last 25). 4×400 | 1:00 | 5min w/up. 5min z2. 4x 5min@Z2 and 5min@Z3. 10 minute easy jog after | 1:00 | 1000yd swim. Start easy and build throughout. Switch to the run and start easy and build towards your half marathon pace. | 2:30 | 2hr bike ride and 30min jog. Should feel easy | 2:30 | 30 min warmup on bike and 2 hour easy run. | |
| 20-Apr | RECOVERY WEEK | 1:00 | Easy Swim (swim sets of 400 at whatever pace feels good. Concentrate on form) | 1:00 | Easy Bike | 1:00 | Easy Run | 2:00 | Easy ride. You might be tempted to go hard in this session if you’re recovering well. Save it for next week! | 1:00 | Easy run |
| 27-Apr | 1:00 | 300 warm/up. 200 getting progressively faster (all out on last 25). 8×200 | 1:00 | 5min w/up. 5min z2.2min at hard effort. 1min easy spin. Do for 30mins if you can. 10min at upper Z2 and 10min z2 run | 1:00 | 200yd warm/up swim. 5x100yd at very hard effort trying to maintain form. Easy Z2 jog for remainder | 2:30 | Bike ride. Focus on always pedalling. Eagleman is flat so pedalilng non-stop for 2hr15. Jog for 15 min after. | 2:00 | 30min bike. 1hour 30 min run | |
| 04-May | 1:00 | 300 warm/up. 5×100 steady, 5×200 race pace, 5×75 hard effort | 1:00 | 5 min w/up. 40min Z2. 5min Z2 run, 5min Z3 run. 5min Z4 run | 1:00 | 200yd warm/up swim. 10x50yd at very hard effort trying to maintain form. Run on feel. Remember you have 2 rest days after. | 2:30 | Bike ride. Focus on always pedalling. Eagleman is flat so pedalilng non-stop for 2hr15. Jog for 15 min after. | 2:30 | 1hr bike. 1hr 30 min run | |
| 11-May | 1:00 | 300 warm/up. 200 getting progressively faster (all out on last 25). 4×400 | 1:00 | 5min w/up. 5min z2. 4x 5min@Z2 and 5min@Z3. 10 minute easy jog after | 1:00 | 1000yd swim. Start easy and build throughout. Switch to the run and start easy and build towards your half marathon pace. | 2:30 | Bike ride. Focus on always pedalling. Eagleman is flat so pedalilng non-stop for 2hr15. Jog for 15 min after. | 3:00 | 1hr bike. 2hr run | |
| 18-May | RECOVERY WEEK | 1:00 | Easy Swim | 1:00 | Easy Bike | 1:00 | Easy Run | 2:00 | 2hr bike | 1:00 | 1hr run |
| 25-May | 1:00 | Swim | 1:00 | Bike/Run | 1:00 | Swim/Run | 3:00 | 2:30 | |||
| 01-Jun | TAPER TBD | ||||||||||
| 08-Jun | TAPER TBD | RACE | RACE | ||||||||
Tired Legs Empty Mind 