Subject: RE: 4:59:59? mad-dog - 2013-05-09 11:07 AM Nice job! How close did you follow JKs plan? Longest rides? Run? I know his plan is general, but i would like to use it also. Again, awesome job! This is the plan he outlined: How about something like this: M: S 1HR R 0.5HR T: B 1HR R 0.5HR W: S 1HR R 0.75-1HR R: B 1HR R 0.5HR F: S 1HR S: B 1-3HR R 0.5HR S: R 1-1.5HR I stuck with this plan pretty closely the entire winter. Although I switched the days around occasionally to work with my schedule. I ended up doing the easy swim on thursday instead of friday. The plan was 7x/week, but I took days off when I felt like I needed them or when my schedule didn't co-operate. Overall I was more consistent with the training than I have ever been. My frequency was up, but the volume was the same or less than I have done for short periods in the past. I was shocked how much my run improved. Even with lots of volume in my legs I was crushing 8+ mile runs and feeling great the whole time. The last couple of months everything really started to come together. For my runs I stuck with the BarryP 3 2 1 plan by time instead of miles and on 5 runs a week. So I ran 3x 30min 1x 1hr and 1x 1.5hr after building to that volume for a few weeks. Swimming I followed a structured workout 2x/week and on my easy day swam either an 800 or 1000 continuous. For the bike I followed Jorge's winter TP on my trainer using virtual power from a cheapie Kurt Kinetic bike computer. Typically the workouts are 3x 1hr intervals and 1x 2-3hr. The last 12 weeks of the plan I built my long runs up to 2 hours building my medium and short runs along with it a bit. I also started doing some slightly longer LSD swims on my easy days and did 4 or 5 60+ mile bikes including two bricks to dial in nutrition. One 30 minutes off the bike and one 1 hr. My peak training week was 3 weeks prior to the race, I took it easy for a week, raced an oly, and took it easy two more weeks. If anything I think I tapered too much, but with the Oly in there I felt like I really needed the rest. |