Sounds like its just time to keep the easy base miles going and maybe throw in a Powercrank workout if you have them or believe in them. Just stick to the boring, easy stuff for now and build the distance is what I am doing, but I am no coach...

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Tom Demerly
The Tri Shop.com

If you can understand that Friel book, you're a smarter man than me. I found that thing to be very confusing and overly-scientific. Depending on what your IM goals are, check out Gale Bernhardts 13 weeks to a sub 13 hour IM article she wrote for Triathlete magazine It works.

I don't have my athletes put in much time on the trainer doing just aerobic work - as I like to see them mix it up with power workouts, pedaling drills, and even extensive endurance work (high aerobic) - the biggest issue is boredom on the trainer if you don't have a CT or PCs - it's tough to stay motivated just spinning on a trainer. Here are a few sample workouts that I give my athletes:

Power - 10 minute wu and cool down - Main set is: 3x30" (seconds) in your TT gear -1 cog, then 3x30" in your TT cog, and then 3x30" in your TT+1 gear cog. These start out standing. You can add one rep to each set each week. The rest is 90".

Pedal Drills - WU: 10' (minute) - CD: 10' 1' spin with each leg. Then spin for 30" easy. Do this cycle 6x or for 15 minutes. After the 6th cycle spin high RPMS (100+) for 5', then repeat with 6 more cycles. After 6th cycle, 10'cd.

Another would be: WU: 15' - CD: 10' 3’ at 100 RPM. 2’ at 110 RPM. 1 ‘at 120 RPM or highest sustainable RPM.



Hope this helps.



Mike

www.d3multisport.com

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Mike Ricci
2017 USAT World Team Coach
USAT National Coach of the Year
Coaching Triathletes since 1992.

justinb, yeah, i'm struggling a bit with Friel's book. i'm at the point where i have to create a weekly training routine and i've stalled. just not entirely intuitive to me. i also picked up bernhardt's book and liked the style of her sub-13 plan, but i wasn't entire convinced it could get me to my goal of sub-12. i sometimes get caught up in plans thinking complexity is better.

No problem - I use to live in Beantown and train through all those wet winters. I know where you are coming from.

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Mike Ricci
2017 USAT World Team Coach
USAT National Coach of the Year
Coaching Triathletes since 1992.

I do a mix of fast spinning on my rollers (usually for 1- 1.5 hours) and through in the odd interval session. I also go to the health club and do spin classes, however, I basically ignore the spin teacher and crank up the tension to turn it into a power workout since I can't load up that type of resistance on my home trainers (I look sort of odd grunting to keep some turnover while everyone else in the class is pedalling at 120+ rpm but I let the teachers know in advance why I'm the class misfit and not following along).

I am also on a schedule similar to yours and have IMLP as an A race. I have chosen to sign up with one of Friel's Ultrafit coaches and we primarily work via trainingbible.com. Not having spent a lot of time building my schedule myself, I can only relay that many of the workouts that I am using are available to all members on the site.

Basically, I am focused on strength and form/economy at this point. Specifically, I am focused on getting to the gym and getting in my leg press and other weights three times a week (will go to 2x's sometime in the next few weeks) and three rides a week (total 4+/- hours). I also do most of my winter rides indoors and my primary workouts involve one leg drills, spin-ups, simulated hill rides and starting to work in limited sprints. Most all of my training has been very focused on getting efficient in zone 1 -2.

Hope this is useful and good luck in your continued training.

 
{i also picked up bernhardt's book and liked the style of her sub-13 plan, but i wasn't entire convinced it could get me to my goal of sub-12.}

golferboy, I used Gales program and went 12:39 @IM FL and that was with a bike mechanical problem and 3 ft ocean swells. I know everyone from a 65 year old woman to a 26 year girl who have gone sub 12 hours using the program. My first IM, I got a coach who overtraned me. Next year, I went with Gales program and went under 13.