Hi,
I will likely do another B or maybe even call it a C race before the season is done, but am starting to think about my off season.
For the past 3 years I have raced sprint and oly's, but have my sights set on Wilderman 1/2 next year. Historically, I have done in-season training off a Carmichael plan (throwing in a couple extra swim session per week). This plan has made me AG competitive, but leaves me on the verge of injured. I consistently log ~10 hrs per week of training; and have thoughts of increasing the volume and doing everything at aerobic threshold efforts. Call it a bit of a blend of Mafetone and Barry P.
Currently averaging ~7,000 yds / week in the pool, 80 - 100 mpw on the bike and 20 - 25 mpw on the run. This got me to a 2:26 oly at nationals (horrible 0:35 min swim, 1:03 on the bike and 0:44 on the run). Swim is obviously my weakness. I can do more, but I think I am doing the right amount of work; I could be wrong. My feeling is I need some stroke analysis / improvement, which I will pursue. I am reasonably happy with my bike. I have some bike heavy training planning early on in my season next year. So, I will get a boost in bike fitness then. I have never pushed volume much past 30 mpw and always with intensity mixed in. I am very curious what my run could look like on higher volume, but trading off intensity. With that in mind I created the following plan (time in minutes):
https://i.imgur.com/MhcnUwe.png
I will build run up at a rate of 10% to this planned week, which I envision being 8,000 yds / week in the pool, 100+ mpw on the bike and ~40 mpw on the run.
In season, I would add back some intensity and specificity as race day approaches.
How does this plan look? What would you do differently? What else should I share to get some constructive feedback?
TIA
I will likely do another B or maybe even call it a C race before the season is done, but am starting to think about my off season.
For the past 3 years I have raced sprint and oly's, but have my sights set on Wilderman 1/2 next year. Historically, I have done in-season training off a Carmichael plan (throwing in a couple extra swim session per week). This plan has made me AG competitive, but leaves me on the verge of injured. I consistently log ~10 hrs per week of training; and have thoughts of increasing the volume and doing everything at aerobic threshold efforts. Call it a bit of a blend of Mafetone and Barry P.
Currently averaging ~7,000 yds / week in the pool, 80 - 100 mpw on the bike and 20 - 25 mpw on the run. This got me to a 2:26 oly at nationals (horrible 0:35 min swim, 1:03 on the bike and 0:44 on the run). Swim is obviously my weakness. I can do more, but I think I am doing the right amount of work; I could be wrong. My feeling is I need some stroke analysis / improvement, which I will pursue. I am reasonably happy with my bike. I have some bike heavy training planning early on in my season next year. So, I will get a boost in bike fitness then. I have never pushed volume much past 30 mpw and always with intensity mixed in. I am very curious what my run could look like on higher volume, but trading off intensity. With that in mind I created the following plan (time in minutes):
https://i.imgur.com/MhcnUwe.png
I will build run up at a rate of 10% to this planned week, which I envision being 8,000 yds / week in the pool, 100+ mpw on the bike and ~40 mpw on the run.
In season, I would add back some intensity and specificity as race day approaches.
How does this plan look? What would you do differently? What else should I share to get some constructive feedback?
TIA