COACH FORUM: Questions about New Baseline

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5 comments

  • Darren Hamman

    If we have an Ironman Potentially combing up like St George so we have to drop the Race Build in? If not do we need to adjust the some of the base workouts to incorporate a long bike ride?

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  • Lps Tony

    Basically same question as Darren has. If I may have a 70.3 race coming up in mid-September, and an Ironman distance race in mid-October, how should I drop the Race Build Plan accordingly? Assuming both are the A races. Thanks!

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  • Vadenp1

    More general questions

    Worked hard to improve FTP. Will there be some work to maintain what we have gained? If so how much and what would it look like

    Second- have done some virtual races. Some are short and noticed speed endurance is a weakness. To be fair we haven’t worked this much which is fine but will that be incorporated in the upcoming block? Will there be any specific track work? If not any suggestions for those of us crazy enough to go to the track during the summer?

    Thx

    Vaden

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  • matthew hurley

    Daren+ Tony,

     

    I would wait to drop in a race build, but absolutely add some longer rides as time allows. It's worth watching a review of the office hours as we go into these questions in greater detail globally the design of the coming block is very similar to the rhythm of race-specific work we would see in a race block. We've done this intentionally because it works with the global progression of the season, but obviously also gets athletes ready in the event of racing - minus some things like deck ups etc. 

    For IM plan to get in some over distance rides, at least 2-3 over distance rides within a 12-week span leading up to the race.

    As this develops doing a 4-week build to a 70.3 is more than sufficient, and if you're very concerned then absolutely apply the 8-week race build for an Ironman. You can always delete it if race plans change

     

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  • matthew hurley

    Vaden,

    Please watch the previous office hours on this block of work.  It goes into the specifics of the block and what the goals are. It absolutely maintains and builds on the fitness and gains thus far. After all, we're after performance and improvements!

     

    Short speed: We've actually done a fair bit of this work, Vo2 runs, ride, etc, and aerobic capacity.  We now move away from this and do more threshold and race-specific pacing type work. The VR races, although awesome, fun etc....bare very little resemblance to long-distance triathlon racing and don't actually prepare you very well to perform over a long-distance race. There are some track sessions, although this is never really an emphasis at Purple Patch, but I would say any of the key hard runs can be executed on the track. We write sessions to be used on track, or those that don't have track access. So although we give 90 second, 2, 4 6 min intervals. These can absolutely be converetd to 200,400, Ks or miles. etc. Hope this helps 

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