Planning Next Year: 70.3 B Race then 140.6 A Race | 80/20 Endurance

Planning Next Year: 70.3 B Race then 140.6 A Race

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  • #12385
    tedc
    Participant

    2022 Training schedule

    I am setting up my tentative plan for 2022. The A Race to be Ironman Lake Placid on July 24 – annual calendar week 29. B Race to be either Eagleman 70.3 June 12 – annual calendar week 23, or Chattanooga 70.3 May 15 on annual calendar week 19. So, Plan 1 is Eagleman > Lake Placid. Plan 2 is Chatt 70.3 > Lake Placid. Question is what are the best ways to set up training.

    Plan 1 has the 70.3 and 140.6 6 weeks apart. Iron Level 2 is 23 weeks long, so that puts the 70.3 at week 18, which is a bit of an issue. In the as written Level 2 plan week 18 is 2 weeks after a recovery week and 2 weeks before the next recovery week. So the challenge as I understand it, is to make week 18 a recovery week, and adjust the other weeks accordingly, or put the 70.3 in another recovery week and adjust the calendar. Also the 3 weeks after the 70.3 follow the post race recovery guidance recommended: first week after – no running at all, total of 4-5 hours of swimming and cycling with some intensity (@David around 10% at intensity?); second week reintroduce running, but only 10% intensity for all training (@David is swimming an exception here – can that be 20% throughout?); third week, increase intensity to 15%; week 4 as written in plan.

    Week Original Updated
    13 1st week of Race Specific No change
    14 No change
    15 Peak 14hrs+ No change
    16 Recovery No change
    17 Week before 70.3 B Race – what adjustments if any?
    18 Peak 14hrs+ Recovery – 70.3 Race (June 12) – what adjustments?
    19 Peak 14hrs+ Recovery – no running, only 4-5 hrs total of swim and bike at 10% intensity.
    20 Recovery 10% intensity, with running reintroduced.
    21 Peak 14hrs+ 15% recovery
    22 Taper Taper – no change
    23 Race week No change – Race week (July 24)

    I could schedule the 70.3 to land on the second recommended race week (week 20), and then adjusted things…

    Week Original Updated
    13 1st week of Race Specific
    14
    15 Peak 14hrs+
    16 Recovery
    17
    18 Peak 14hrs+
    19 Peak 14hrs+ Week before 70.3 B Race – what adjustments if any?
    20 Recovery 70.3 Race (June 12) – what adjustments to the rest of the days in the week? Do something like the race week in the 70.3 plan?
    21 Peak 14hrs+ Recovery – no running, only 4-5 hrs total of swim and bike at 10% intensity.
    22 Taper 10% intensity, with running reintroduced.
    23 Race week 15% recovery
    24* Taper – no change
    25* Race week – July 24

    In the above scenario, I would be reducing my intensity in beginning in week 21 post 70.3 for the last 5 weeks in the lead to Lake Placid. Does that make sense? And I’d be extending the training plan to 25 weeks.

    Or the 70.3 lands on the first B race week (week 16). Then I’d be able to ramp back up enough that I’d have the peak week 21 intact before beginning tapering. Keeps the training to 23 weeks. Do the adjustments (particularly the 3 weeks post 70.3) listed below seem optimal in this context? Feels like a lot of weeks without increasing training volume (and maybe that’s all I should doing after a 70.3, but am I correct to think that means I really won’t be building any more fitness after the 70.3? Does the race on June 12th interfere with an optimal training build for 140.6 on July 24?

    Week Original Updated
    13 1st week of Race Specific
    14 No change
    15 Peak 14hrs+ Week before 70.3 B Race – what adjustments if any?
    16 Recovery 70.3 Race (June 12) – what adjustments?
    17 Recovery – no running, only 4-5 hrs total of swim and bike at 10% intensity.
    18 Peak 14hrs+ 10% intensity, with running reintroduced.
    19 Peak 14hrs+ 15% recovery
    20 Recovery Recovery/test as originally scheduled?
    21 Peak 14hrs+ No change
    22 Taper Taper – no change
    23 Race week Race week – July 24

    Plan 2 has the 70.3 and 140.6 10 weeks apart. With this I could schedule the Iron Level 2 training plan so that its week 16 lands on the Chatt race week, and then I’d have a few weeks I’d have to figure out. I’d extend the training calendar to 26 weeks, do the 3 week post 70.3 recovery, then push taper and race week out to weeks 25-26 and add in new weeks 22-24.

    Week Original Updated
    13 First Week of Race Specific
    14
    15 Peak 14hrs+ No taper?
    16 Recovery Recovery – 70.3 Race. What adjustments?
    17 Recovery – no running, only 4-5 hrs total of swim and bike at 10% intensity.
    18 Peak 14hrs+ 10% intensity, with running reintroduced.
    19 Peak 14hrs+ increase to 15% intensity
    20 Recovery Recovery/Test
    21 Peak 14hrs+ No change
    22 Taper Peak 14hrs+
    23 Race week Recovery/Test
    24* Peak 14hrs+
    25* Taper
    26* Race Week – Ironman Lake Placid

    So I’ve tried to tee up what I see as the options for applying what I know about 80/20 to the Plan 1 and Plan 2 scenarios. Can you please provide guidance on the best path forward for Plan 1 and Plan 2? Maybe I’ve got it all wrong and you have a better set of solutions. Thanks!

    #12386
    tedc
    Participant

    Apologies ahead of time all of the week lines are meant to be in a table or separated into columns, but they didn’t turn out that way… so it looks like a real mess!

    #12405
    tedc
    Participant

    I went through the original post above and tried to better demarcate the divisions in what had been a table with columns “Week”(number), “Original” (as in what was originally specified in the Ironman Level 2 training plan for the week in broad strokes), and “Updated” (what I have as a rough idea for how the week should be updated given the schedule with the dates for 2 races). I have split up the “Original” and the “Updated” with “///” to try to make it clear what’s what. If this forum allowed tables or uploading an image I’d do either to make it more readable but I don’t seem to see how I could do either. Thanks coaches for your guidance on the best solutions for Plan 1 and Plan 2 (please if you have the time, suggest the best schedules for both Plan 1 and Plan 2 scenarios, best fall back options if there are ones, trade offs) Thanks!!

    == original post below with edits in the schedule tables.

    2022 Training schedule

    I am setting up my tentative plan for 2022. The A Race to be Ironman Lake Placid on July 24 – annual calendar week 29. B Race to be either Eagleman 70.3 June 12 – annual calendar week 23, or Chattanooga 70.3 May 15 on annual calendar week 19. So, Plan 1 is Eagleman > Lake Placid. Plan 2 is Chatt 70.3 > Lake Placid. Question is what are the best ways to set up training.

    Plan 1 has the 70.3 and 140.6 6 weeks apart. Iron Level 2 is 23 weeks long, so that puts the 70.3 at week 18, which is a bit of an issue. In the as written Level 2 plan week 18 is 2 weeks after a recovery week and 2 weeks before the next recovery week. So the challenge as I understand it, is to make week 18 a recovery week, and adjust the other weeks accordingly, or put the 70.3 in another recovery week and adjust the calendar. Also the 3 weeks after the 70.3 follow the post race recovery guidance recommended: first week after – no running at all, total of 4-5 hours of swimming and cycling with some intensity (@David around 10% at intensity?); second week reintroduce running, but only 10% intensity for all training (@David is swimming an exception here – can that be 20% throughout?); third week, increase intensity to 15%; week 4 as written in plan.

    Week Original /// Updated
    13 1st week of Race Specific /// No change
    14 /// No change
    15 Peak 14hrs+ /// No change
    16 Recovery /// No change
    17 /// Week before 70.3 B Race – what adjustments if any?
    18 Peak 14hrs+ /// Recovery – 70.3 Race (June 12) – what adjustments?
    19 Peak 14hrs+ /// Recovery – no running, only 4-5 hrs total of swim and bike at 10% intensity.
    20 Recovery /// 10% intensity, with running reintroduced.
    21 Peak 14hrs+ /// 15% recovery
    22 Taper Taper /// no change
    23 Race week /// No change – Race week (July 24)

    I could schedule the 70.3 to land on the second recommended race week (week 20), and then adjusted things…

    Week Original /// Updated
    13 1st week of Race Specific ///
    14
    15 Peak 14hrs+ ///
    16 Recovery ///
    17
    18 Peak 14hrs+ ///
    19 Peak 14hrs+ /// Week before 70.3 B Race – what adjustments if any?
    20 Recovery /// 70.3 Race (June 12) – what adjustments to the rest of the days in the week? Do something like the race week in the 70.3 plan?
    21 Peak 14hrs+ /// Recovery – no running, only 4-5 hrs total of swim and bike at 10% intensity.
    22 Taper /// 10% intensity, with running reintroduced.
    23 Race week /// 15% recovery
    24* /// Taper
    25* /// Race week – July 24

    In the above scenario, I would be reducing my intensity in beginning in week 21 post 70.3 for the last 5 weeks in the lead to Lake Placid. Does that make sense? And I’d be extending the training plan to 25 weeks.

    Or the 70.3 lands on the first B race week (week 16). Then I’d be able to ramp back up enough that I’d have the peak week 21 intact before beginning tapering. Keeps the training to 23 weeks. Do the adjustments (particularly the 3 weeks post 70.3) listed below seem optimal in this context? Feels like a lot of weeks without increasing training volume (and maybe that’s all I should doing after a 70.3, but am I correct to think that means I really won’t be building any more fitness after the 70.3? Does the race on June 12th interfere with an optimal training build for 140.6 on July 24?

    Week Original /// Updated
    13 1st week of Race Specific /// No change
    14 /// No change
    15 Peak 14hrs+ /// Week before 70.3 B Race – what adjustments if any?
    16 Recovery /// 70.3 Race (June 12) – what adjustments?
    17 /// Recovery – no running, only 4-5 hrs total of swim and bike at 10% intensity.
    18 Peak 14hrs+ /// 10% intensity, with running reintroduced.
    19 Peak 14hrs+ /// 15% recovery
    20 Recovery /// Recovery/test as originally scheduled?
    21 Peak 14hrs+ /// No change
    22 Taper /// no change
    23 Race week July 24 /// No change

    Plan 2 has the 70.3 and 140.6 10 weeks apart. With this I could schedule the Iron Level 2 training plan so that its week 16 lands on the Chatt race week, and then I’d have a few weeks I’d have to figure out. I’d extend the training calendar to 26 weeks, do the 3 week post 70.3 recovery, then push taper and race week out to weeks 25-26 and add in new weeks 22-24.

    Week Original /// Updated
    13 First Week of Race Specific
    14
    15 Peak 14hrs+ /// No taper?
    16 Recovery /// 70.3 Race. What adjustments?
    17 /// Recovery – no running, only 4-5 hrs total of swim and bike at 10% intensity.
    18 Peak 14hrs+ /// 10% intensity, with running reintroduced.
    19 Peak 14hrs+ /// increase to 15% intensity
    20 Recovery /// No change
    21 Peak 14hrs+ /// No change
    22 Taper /// Peak 14hrs+
    23 Race week /// Recovery/Test
    24* /// Peak 14hrs+
    25* /// Taper
    26* /// Race Week – Ironman Lake Placid

    So I’ve tried to tee up what I see as the options for applying what I know about 80/20 to the Plan 1 and Plan 2 scenarios. Can you please provide guidance on the best path forward for Plan 1 and Plan 2? Maybe I’ve got it all wrong and you have a better set of solutions. Thanks!

    #12412
    tedc
    Participant

    Here are links to screenshots of the tables for the training schedules – easier to understand

    https://drive.google.com/file/d/1Lzv93yaL9o6xROrHI7zfmn4HoSs13Jdc/view?usp=sharing

    #12418
    tedc
    Participant

    Sorry- that didn’t work out very well… Looks like I can only include 1 URL per post. Here are 4 screenshots of the tables. 1 URL per post

    Plan 1 (Eagleman 6/12, Lake Placid 7/24) – Option 1
    https://drive.google.com/file/d/1jh3BOSUnB7bG7HmM9MzlzQZFmQ5K6DxG/view?usp=sharing

    #12419
    tedc
    Participant

    Plan 1 (Eagleman 6/12, Lake Placid 7/24) – Option 2
    https://drive.google.com/file/d/1Lzv93yaL9o6xROrHI7zfmn4HoSs13Jdc/view?usp=sharing

    #12420
    tedc
    Participant

    (doing this in slow motion because I can only post once every _?_ minutes – it blocks me from posting one after another…

    Plan 1 (Eagleman 6/12, Lake Placid 7/24) – Option 3
    https://drive.google.com/file/d/12HvKNGXQ_gbHN8WxrACgPxjSf-hCvTM8/view?usp=sharing

    #12421
    tedc
    Participant

    Plan 2 (Chattanooga 70.3 5/15, Lake Placid 7/24) – Option 1
    https://drive.google.com/file/d/1zLq_M3lccKyrWHmEhQxUkjsmW4_fRf2F/view?usp=sharing

    #12469
    David Warden
    Keymaster

    Ted, thanks for making it easier to read. Give me a few days on this one.

    #12610
    tedc
    Participant

    I’d love some guidance on this when you have time to sink your teeth in. Thanks!

    #12623
    David Warden
    Keymaster

    Sorry for the delay, Ted. This one will take some significant time.

    #12666
    David Warden
    Keymaster

    Ted, thanks for your patience.

    Option 2 is the better option, the 70.3 at Week 16 of the plan.

    – No taper Week 15. That’s the nature of a B race, no adjustments the week before. An alternative is that you have 2 seasons. One season that ends with Chatt as an A race, with the 70.3 plan loaded, then the next 10 weeks you load the IM Level 2 plan. This will give you 100% performance at the 70.3, and 97% performance at the IM. Both are A races in this scenario. Or, keep Chatt as a B race as planned and have 100% performance at the IM and 90% performance at the B race 70.3 (Chatt).

    – Week 16 move the CT31 to Wednesday. The RT19, CFF18 and SF3 are all replaced by the 70.3.

    – Week 17 skip the RCI1 and RF5, move the RAe12 to Saturday. Move the CCI6 to Thursday. Move the CAe21 to Sunday.

    – Tell me more about 10-15% intensity Week 17, 18 and 19. After a B race, I would not reduce intensity, only possibly after an A race. Other than the modifications listed above, I would perform each workout as written.

    David

    #12678
    tedc
    Participant

    Thanks, David.

    Addressing your comments on Plan 2 (Chattanooga, then Lake Placid), putting Chatt on week 16 of the Ironman Lev 2 plan. Chattanooga and Lake Placid are 10 weeks apart if I am counting it correctly. So if I am putting Chatt on week 16, does that mean I am adding in a few more weeks to the IM plan like I suggested here (all the changes in weeks 22 to 26)?

    Week Original Plan /// Updated Plan
    13 First Week of Race Specific // No change
    14 /// No change
    15 Peak 14hrs+ /// No taper, stick with original plan
    16 Recovery /// 70.3 Race. Adjustments as you mention in your recent post
    17 /// Recovery – Adjustments as you mention in your recent post, with running at end of the week
    18 Peak 14hrs+ /// running at 10% intensity? (see below)
    19 Peak 14hrs+ /// increase to 15% intensity? (see below)
    20 Recovery /// No change
    21 Peak 14hrs+ /// No change
    22 Taper /// Peak 14hrs+
    23 Race week /// Recovery/Test
    24* Added week? /// Peak 14hrs+
    25* Added week? /// Taper
    26* Added week? /// Race Week – Ironman Lake Placid

    Your guidance:

    “– Week 16 move the CT31 to Wednesday. The RT19, CFF18 and SF3 are all replaced by the 70.3.”

    This all makes sense to me and I understand the “why”.

    “– Week 17 skip the RCI1 and RF5, move the RAe12 to Saturday. Move the CCI6 to Thursday. Move the CAe21 to Sunday.”

    If I move CCI6 to Thurs that’s 3 straight days of cycling (Tues, Wed, Thurs), then no cycling until Sunday (CAe21 is on Sunday already isn’t it?)

    “– Tell me more about 10-15% intensity Week 17, 18 and 19. After a B race, I would not reduce intensity, only possibly after an A race. Other than the modifications listed above, I would perform each workout as written.”

    I was referencing this page https://www.8020endurance.com/planning-your-race-season/
    and the quote “When you do repeat the last nine weeks of your training plan in preparation for your second Ironman 70.3 event, modify the first two weeks of these nine to make them look more like base training, specifically by reducing the amount of time you spend in Zones 3-5 from 20 percent to 10-15 percent. This will also reduce your chances of overcooking yourself before that second race.” Any comments on this? Is this to be instituted or is it not applicable in what we’re discussing for some reason?

    I’d like to explore the Plan 1 / Eagleman scheduling as well (I can drive from NYC rather than fly and do TBT) so would appreciate your input on what I put together for Plan 1, or explain why it’s critical that I rule out Plan 1 completely. Is 6 weeks apart too little time between a 70.3 and 140.6? Since Eagleman 70.3 and Lake Placid are closer together, how you advise on the point about the 3 weeks after the 70.3 (whether or not I am doing the 10% then 15% intensity) will impact what the best plan would be for Plan 1. Attempting to apply what you suggested for Chatt to Eagleman/Lake Placid, here’s what I came up with.

    Week Original /// Updated
    13 1st week of Race Specific /// No change
    14 /// No change
    15 Peak 14hrs+ /// Week before 70.3 B Race – no taper
    16 Recovery /// 70.3 Race (June 12) – adjustments like for Chatt
    17 /// Adjustments like for after Chatt
    18 Peak 14hrs+ /// Back to standard plan? standard intensity?
    19 Peak 14hrs+ /// No changes
    20 Recovery /// Recovery/test as originally scheduled?
    21 Peak 14hrs+ /// No change
    22 Taper /// no change
    23 Race week July 24 /// No change

    As a side note, your percentages of performance are interesting… I do Chatt as a B race and get 90% performance at it, and then 100% at Lake Placid, or…. set it up as 2 “seasons”, do the full 70.3 plan and then partial Ironman plan, and get 100% at Chatt and 97% at Lake Placid… There is an appeal to having a higher overall performance across the 2 races with the 2 season approach, based solely on your percentage predictions. Or I could try to consider where I am more competitive and what my goals are – related to world champs qualifications. I think I am a very long way from Kona qualification so maybe there isn’t too much to consider for my first IM LOL. (And I might be equally far off from 70.3 world champs in a normal year, don’t know.) But I dare to dream…

    Thank you!

    #12720
    David Warden
    Keymaster

    – Week 16 is my recommendation for the B 70.3 race, I thought that was Chatt. If not, select another B race, like Eagleman, for Week 16 and don’t extend the plan to 26 weeks. Your Plan 1 Eagleman looks good is Eagle man occurs on Week 16.

    – I’m OK with 3 days straight of cycling in Week 17, it’s a necessary adjustment to find the right balance between recovery while still maintaining your IM training.

    – In a rare occurrence, I disagree with Matt on reducing intensity to 10-15% for two weeks after a B race. My solution is to remove running for a week and maintain 20% for swim and bike, his solution is to maintain running but reduce overall intensity. They are both good options, I think mine is better.

    David

    #12910
    tedc
    Participant

    Hi David – Circling back on this, I had the scheduling a little off. With the IM Level 2 training plan, placing IM Lake Placid (July 24, 2022) on race day, that puts Eagleman (June12) at the end of week 17 (6 weeks apart), not week 16. How would you recommend I handle this? I could put Eagleman on week 16 but then I would need to extend the plan a week somehow – just adding another peak week similar to week 21 as a new week 22, and then doing 2 weeks of taper (new weeks 23 and 24). Or keep the IM race day at the end of week 23 but then I need to make adjustments to the plan to make week 17 a good week for the 70.3 – how would you make that adjustment for a week 17 race, and which of these options would be best? Thanks!

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