20 week plan HIM again?
-
No new posts
Moderators: k9car363, alicefoeller | Reply |
2016-04-24 8:53 PM |
304 | Subject: 20 week plan HIM again? I just finished my 1st HIM early this month. I have decided not to push to try an do a full this year, so I need to come up with a modified 20 week plan for my next 70.3. I used a modified version of BT beginner 20wk for 1st one. Can someone help lead me in the right direction. First, should I be looking at another 20week plan or should I use the same plan, and maybe increase the intensity and distances? Or, should I be be doing something completely different all together? I suppose a coach would be a possibility too. tomorrow starts 20 weeks out for race. Thanks BT! |
|
2016-04-25 6:32 AM in reply to: 0 |
Extreme Veteran 5722 | Subject: RE: 20 week plan HIM again? If you just did a race I would analyze it, see where you need to work and go from there. Edited by marcag 2016-04-25 6:32 AM |
2016-04-25 8:32 AM in reply to: marcag |
304 | Subject: RE: 20 week plan HIM again? I would say improvement is needed everywhere, but reality i'm not making any podium finishes. I tried to finish at 6:59:59 or better, but ended up with a 7:31. I suppose trying to get into the 6hr mark should be my first thought. |
2016-04-25 9:23 AM in reply to: dworth |
Not a Coach 11473 Media, PA | Subject: RE: 20 week plan HIM again? What's your background? Training history? What did your training look like over the back half of the HIM plan? What can you do 'comfortably' during a week of training now? A basic idea would be to start at that 'comfortable' week now and try to gradually add training stress (volume and/or intensity, though likely a focus on volume/frequency) over the next couple months. Without knowing much, my guess is you should be thinking about trying to swim 3x per week, biking 2-4x per week, and running 3-5x per week. Most swims should be focused on a main set (using repeats of 50s, 100s, etc.) that includes some relatively hard swimming. Most of your running should be easy. You bike efforts should be as hard as you can manage without impacting the rest of your training (ie, don't go so hard that you have to skip a run or swim). Then you can do a 'race specific' plan over the last 8-12 weeks. It will be easier to decide what that should look like as you get though the next couple months of training. |
2016-04-25 5:17 PM in reply to: dworth |
Member 1083 | Subject: RE: 20 week plan HIM again? You definitely don't have to back all the way up to the start (unless you want to) because you have already reached a point of endurance. I have no idea how your training plan works but if you want to get faster you can look at your training intervals and try to work out where you want to work on adding speed in this next 20 weeks. |
2016-04-25 7:36 PM in reply to: #5178651 |
409 Durham, North Carolina | Subject: RE: 20 week plan HIM again? Did you nail 100% of the workouts and follow the plan spot on? If not or not very close try doing it again but focus on completing more of the workouts at the proper effort level. If the plan is some sort beginner plan and you feel like you followed it well trying upping to the intermediate level. Just remember the next level plan will probably not only be more intensity but time as well. If you didn't enjoy the plan maybe try going with one from a different coach or training style. |
|
2016-04-25 8:12 PM in reply to: Lupy |
304 | Subject: RE: 20 week plan HIM again? The one thing I deviated from was the swim. I only trained on weekends early morning and only OW ocean. I feel it was fine but my form is not great. The running was pretty spot on and the biking was maybe a little light in hill training considering the course I did first. Poor planning on my part for that. Overall the plan was decent, but I would think increasing the intensity is definitely in the cards. I did all my training on my own, and did not push probably as hard as I could. I was planning on finishing and getting to start line healthy. I suppose I was focused on the endurance and not necessarily the time. I did little to no weight training, and I think that I would like to do so this time around. My next half is very flat compared to last one. OWS will more than likely be more difficult as it's not in the bay. |
2016-04-26 8:36 AM in reply to: dworth |
Not a Coach 11473 Media, PA | Subject: RE: 20 week plan HIM again? If you want to do much better, you really should consider swimming more (not sure what your constraints are, though). That's also where it makes the most sense to increase intensity--non-weight bearing, low impact, etc--but do so in a gradual fashion (especially if you have form issues to work on, as well). Weight training is not going to help meaningfully and I would only look to add it if there was no way for you to do something else in its place. |
2016-04-27 1:33 PM in reply to: dworth |
Elite 2999 Hattiesburg, Mississippi | Subject: RE: 20 week plan HIM again? Dennis, There is just so many variables. You can focus on a sport for 3-4 weeks and spend most of your workouts doing that sport. You can focus on increasing intensity while taking the volume back down a bit. You can completely start over, which gives you a bit of a break, but may lose some fitness. You can try a different plan. All stuff a coach could really be helpful with. Let me know if you have questions. |
| ||||
|
| |||
|
| |||
|
|