General Discussion Triathlon Talk » Anyone want to be my coach? Rss Feed  
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2009-04-08 3:41 PM

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Champion
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50005000
, Minnesota
Bronze member
Subject: Anyone want to be my coach?

I've totally screwed myself with a stupid race schedule and I cannot figure out how to train for any of it.  If you have any good ideas, and want to write a plan for me, send me a PM with an outline of ideas and what your fee would be.  I just need a plan!  And some help making modifications when "things" come up. 

Here's what I've taken on:

Get in Gear 10k 04/25/09
Ironman Bike Ride - 65 miles 04/26/09
Oakdale Du - Female Relay (Bike leg 13 miles) 05/09/09
Gear West Du 05/17/09
Buffalo Sprint 06/07/09
Liberty Oly 06/13/09 A RACE
Graniteman Sprint 07/12/09
Heart of the Lakes -Long 07/19/09
Tour de Tonka 08/01/09 75 mile route, fun ride
Ragnar Relay 8/21-22/09 (will do 3 runs of 16 miles average total distance in span of 30 hours) Important
Burrito Union 5-hour 09/12/09 A RACE

You can see all of my training for the last few years, detailed race information, etc. in my training log.  If I did it, I logged it.  Oh, and did I mention I've not been running much lately?  Smart choice when I signed up for Ragnar, right?

Come on, help a girl out.   I know there are some training geeks out there who would like the challenge.  I'm not trying to win, just survive.  Probably on the least amount of training you'd think possible   I really will pay.



2009-04-08 4:01 PM
in reply to: #2071854

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Pro
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A farming town in MN
Subject: RE: Anyone want to be my coach?
Since you're a Silver member, I can walk you through setting up your own training plan based on your A races (higher volume training ending on race dates--meaning you train for your big volume races, the sprint tris and small running races take care of themselves).  I'll take a look at your schedule tonight.

ETA: I'm currently on a mixed half-marathon/half Ironman schedule (based on race dates).  You can check out my training plan...just don't compare my actual and planned training.

Edited by sparco 2009-04-08 4:07 PM
2009-04-08 4:17 PM
in reply to: #2071926

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Champion
10018
50005000
, Minnesota
Bronze member
Subject: RE: Anyone want to be my coach?
Thanks Sal.  I've been doing hybrid plans for a while now, by working them in Excel and then importing.  I'm just stumped on where to focus, etc.  Ragnar has really thrown me for a loop.  Can we say 3 runs per day?!  (I see you're signed up too, so you know...)
2009-04-09 1:32 PM
in reply to: #2071854

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Master
2808
2000500100100100
, Minnesota
Subject: RE: Anyone want to be my coach?
I'll be your coach if you drop 50% of your events from your schedule!
2009-04-09 1:56 PM
in reply to: #2074242

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Champion
10018
50005000
, Minnesota
Bronze member
Subject: RE: Anyone want to be my coach?
I'm too difficult of a case for you, eh?  I donated to your cause, if that helps...
2009-04-09 2:00 PM
in reply to: #2074323

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Master
2808
2000500100100100
, Minnesota
Subject: RE: Anyone want to be my coach?
Thx Em. Totally cool of you to do that.

Difficult case? How about impossible?!
BikerGrrrl - 2009-04-09 1:56 PM

I'm too difficult of a case for you, eh?  I donated to your cause, if that helps...


2009-04-09 2:15 PM
in reply to: #2071926

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Champion
10018
50005000
, Minnesota
Bronze member
Subject: RE: Anyone want to be my coach?

I have a question about this.  Let's say you're training for a triathlon in June.  In may, approximately a month before the tri, you have duathlon.  Do you readjust the week so that ultimately the running and biking totals are the same (just with most of them in the one day now), OR do you leave it as is and add the du on top?  Or somewhere in-between? 

To be totally clear about goals, I don't have any time goals other than Liberty (finishing a LOT closer to 3 hours).  Really not big goals, just finish without dying and staying busy every week.  I'm training so that I can enjoy the events.  I also need to contribute to an overall 11 m/m pace at Ragnar.   Everything else is gravy.  

sparco - 2009-04-08 4:01 PM Since you're a Silver member, I can walk you through setting up your own training plan based on your A races (higher volume training ending on race dates--meaning you train for your big volume races, the sprint tris and small running races take care of themselves). 

2009-04-09 2:25 PM
in reply to: #2071854

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Pro
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A farming town in MN
Subject: RE: Anyone want to be my coach?
Well, after looking at your schedule last night, here's what *I* would do, and you may or may not agree with my reasoning, or like what I have to recommend.

You've got 2 races coming up at the end of the month.  Pretty much whatever training you had planned for those events is good.  I'd be looking at the last 3 weeks of the Olympic run plan to prep for your 10K, the last 3 weeks of an Ironman bike plan for your Ironman Bike Ride.

Here's what I'd do to prep for your upcoming events:

I wouldn't worry about training for the du and your sprint races.  They'll be the least of your worries.

1.  Use an Olympic training plan for the Liberty Tri.  Enter the race date as the 'training concludes on' date.
2.  Use an Olympic training plan for the HOTL Tri.  Enter the race date as the 'training concludes on' date.  It will overwrite the last few weeks of your Liberty plan.
3.  Use an Ironman training plan for Tour de Tonka.  ONLY CLICK THE BIKE OPTION, and enter the race date as the 'training concludes on' date.  It will only overwrite your bike training for your Liberty and HOTL training.
4.  Use a Marathon training plan for the Ragnar Relay.  ONLY CLICK THE RUN OPTION, and enter the race date as the 'training concludes on' date.  It will only overwrite your run training for your Liberty and HOTL training.
5.  Use a (edit) Half Ironman training plan for Burrito Union.  ONLY CLICK THE SWIM OPTION, and enter the race date as the 'training concludes on' date.  It will only overwrite your swim training for your Liberty and HOTL training.

Told you you wouldn't like it.

It's complicated but doable.  I can walk you through it, or you can give me your password for a day (dangerous).   I did that for Mila last year when she had a complicated race schedule.

Discuss.

Edited by sparco 2009-04-09 2:39 PM
2009-04-09 2:27 PM
in reply to: #2071854

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Pro
4541
2000200050025
A farming town in MN
Subject: RE: Anyone want to be my coach?
Let's see if this works...visual representation of your 'big' training:

   AprilMayJuneJulyAugustSeptember
111825/262916/1723306132027411/1218/1925181521/2229512
Get in Gear (10K, run schedule for Olympic)    Olympic - 12 week - run only
Ironman Bike Ride (65 miles)    Half Ironman - 20 weeks - bike only
Liberty Oly           Olympic - 12 week 
Heart of the Lakes - Long           Basic Olympic - 12 week 
Tour de Tonka                 Ironman - 20 weeks - bike only
Ragnar Relay                 Marathon - 20 weeks
Burrito Union                 Olympic - 20 weeks
2009-04-09 2:32 PM
in reply to: #2071854

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Master
2808
2000500100100100
, Minnesota
Subject: RE: Anyone want to be my coach?
Holy sheet, I think you found your coach!!
2009-04-09 2:33 PM
in reply to: #2071854

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Pro
4541
2000200050025
A farming town in MN
Subject: RE: Anyone want to be my coach?
I guess to simplify, if you're training for Ragnar and Tour de Tonka (20-week schedules), you'll be more than ready for the Liberty bike and run.  The one thing that you'd have to be religious about is your Oly swim training.


2009-04-09 2:37 PM
in reply to: #2074422

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Champion
10018
50005000
, Minnesota
Bronze member
Subject: RE: Anyone want to be my coach?

Wow, thanks.  I could certainly try that since I don't have a set plan (really) in there starting with May. I had imported an Oly plan. 

Would I be peaking for Liberty, then, if i overwrite that race with my Holt plan?  I don't really care about Holt...

I was kind of thinking of trying a beginner HIM plan for Burrito Union though.   I see why you suggest the marathon plan for Ragnar, although I would be tempted to lop off the last few weeks since I won't probably need to run more than 17 miles for Ragnar.

2009-04-09 2:43 PM
in reply to: #2074465

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A farming town in MN
Subject: RE: Anyone want to be my coach?
BikerGrrrl - 2009-04-09 2:37 PM

Wow, thanks.  I could certainly try that since I don't have a set plan (really) in there starting with May. I had imported an Oly plan. 

Would I be peaking for Liberty, then, if i overwrite that race with my Holt plan?  I don't really care about Holt...

I was kind of thinking of trying a beginner HIM plan for Burrito Union though.   I see why you suggest the marathon plan for Ragnar, although I would be tempted to lop off the last few weeks since I won't probably need to run more than 17 miles for Ragnar.



Yep.  If you don't care about HOTL, just putting in the Liberty Oly schedule will factor in taper.  HIM plan for Burrito makes more sense.  It's a lot of volume for Ragnar and Burrito, and even if you don't get all your volume in, you'll be MORE than ready for Liberty.
2009-04-09 2:46 PM
in reply to: #2074483

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Champion
10018
50005000
, Minnesota
Bronze member
Subject: RE: Anyone want to be my coach?
Well, thank you very much.  I need to let this all sink in and I'll play with importing soon.  You're the bomb! 
2009-04-09 4:14 PM
in reply to: #2071854

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Minneapolis, MN
Subject: RE: Anyone want to be my coach?
At the RAGNAR Race are you doing 3 runs of 16 miles each in one day, or 3 runs totalling 16 miles in one day, so like a 5 miler, then a 3 miler and finishing up with an 8 miler? From what I've heard of Ragnar I think its closer to the later. I think a marathon training program is too much running volume for 3 runs of 5, 3, and 8 packed into a day. You don't need to be able to run 20 miles to complete those three runs, you just gotta be in good shape. I would just do an oly training plan, and every once in awhile do two a days of running. So maybe the day after you swim (so you're rested) wake up and do a 5 or 6 mile run (1 mile warm up, 3 to 4 miles tempo pace, 1 mile cool down). In the evening after work do a 3 or 4 mile run at an easy conversational pace. Do a few of those and you'll be ready!

Just my two cents....
2009-04-09 4:32 PM
in reply to: #2074696

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Champion
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50005000
, Minnesota
Bronze member
Subject: RE: Anyone want to be my coach?

You are correct, it's the later (3 runs totalling from 12-20 miles in about 30 hours time frame).  I will find out soon what my legs will be.  I think the marathon plan is too much also.  Ragnar offers two training plans and that's essentially how they do it in the last several weeks - splitting one weekly run in half or thirds.

As I think about this, I'm focusing on the HIM plan for Burrito Union and taking the long run days and running them split in half.  Which, at least, works great for BU as well!



2009-04-09 4:36 PM
in reply to: #2074496

Subject: RE: Anyone want to be my coach?
Emily, something I've done to keep the training a litte more simple is to bunch races together more.  For instance I'm doing two tris in June, one the week before Grandma's and one the weekend after.  Then I'm doing my other two tris back to back (HOLT & Chisago).  Then I have the rest of the season to train for Twin Cities marathon.  If find it easier that way, but I know it's a little late for you to try that strategy this year
2009-04-09 8:20 PM
in reply to: #2074724

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Champion
10018
50005000
, Minnesota
Bronze member
Subject: RE: Anyone want to be my coach?
Thanks Joe   I'll keep that in mind next year.  I didn't go out looking for this schedule, it's just that each race was calling to me for one reason or another.  And I couldn't pass up Ragnar...  Thank goodness I didn't get signed up for Ragbrai too !
2009-04-14 3:21 PM
in reply to: #2075126

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Champion
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, Minnesota
Bronze member
Subject: RE: Anyone want to be my coach?

In case anyone cares, I came up with a schedule.  I might have to drop Graniteman.  I'm set on dropping it actually, but I want to get a little bit closer before deciding.  There's no refund, so it's not like that matters.

Here's my volume chart.  I was hoping to maintain some build phases, so I think I did okay.

 

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