Base 1 Start for IMAZ September 2, 2006
Posted by bluebirdbiker in : D) Blog Training , trackbackIt’s rest day today, so I decided to start the plan for IMAZ. I finished reading the Bible sections again that would help me for the training in base and start up for IMAZ. I have finished the prep period as i see it. Now I start Base 1. Friel says that this phase should be about 8 weeks but cause I have alot of time I’m gonna make it nine weeks. That puts me from Sept 03-Nov 04th in Base 1. The plan is to follow the bible using the recommended training regime. Here is what I have for weeks (Sunday starts a week) in Base 1. The focus of this phase is on 4 week cycles with the fifth week being a recovery week. Hours are as follows:
Sept 3 - 16.0hrs.
Spt 10 - 18.5hrs.
Sept 17 - 20.0hrs.
Sept 24 - 22.5hrs.
Oct 8 - 12hrs (recovery week)
Oct 15 - 16hrs.
Oct 22 - 20.0hrs.
Oct 29 - 22.5hrs.
The the final 12.0hr. recovery week before start of Base 2 will have a race (Cunningham Seawall Race) hopefully.
The structure for the weekly workouts will be as follows:
SWIM
Swim 2x/week minimum that will involve:
Swim 1 - Tech. drills, recovery swim in Z1 and 6-12min @ Z2-3 w recovery;
Swim 2 - Tech. drills w fins and 3-5min. Z3 sets;
BIKE
The bike is gonna be mostly rides to and from work (approx. 250km/wk) w LSD on weekends incorporating sets as follows below. I am using the fixi to keep working the cadence that I have noticed has improved drastically now, especially on hills:
Ride to Work - Fast spin (Z2) on fixi;
Ride Home - Short bursts to Z3 few minutes up the hills I have and fast spins (Z2) on straights and downhills on fixi;
Weekend Ride - Recovery ride (Z1) and LSD (Z1,Z2) tri bike.
RUN
Staying w running about 6 days/week and from those, five will be bricks cause I wanna really build the legs and work on the AeT. So, the plan is to do the following:
Weekday runs/bricks - Runs in Z1-Z2 (30 strikes/20s), and focus on strides all below 140bpm;
One tempo insert run/week - 3k tempo/cruise int. mixed w reg. day run
One Long Run/week - Z1, Z2 (30 strikes/20s), and strides w pickuops at end to Z2 for 3-4min.
So that’s the plan and I’m gonna stick to it. Wish me Luck.
PS: Yes, I think the hours are crazy as well but they are a goal to get to each week. I will try for them but ya never know. What I DO know is that the Sept 24th and Oct 29th weeks are REALLY GONNA HURT! It should get me a good base for the Build 1 and Build 2 period of intensity for late 2006 and early 2007.
Comments»
Wow, that’s more than I train and peep think I’m crazy!
Good luck and make sure you take some time off… or else! You heard it here first! Steve
Good Luck, Libor. I’m glad to see the recovery weeks. I think you’ll be better for it. I think it’s hard to ride your bike to work and cut down on hours because that is a set number of hours every week that you can’t really play with, huh? I hope you are feeling better.
You are HARD CORE! And the perfect inspiration for me. I ran six miles tonight staying between 150 and 160 and it was easy (except for the lack of speed) and I feel great right now instead of exhausted as I usually would. I hear you in my head saying “It will work”. I forgot about Friel’s phases. I might need to go back and follow that instead of signing up for Mark Allen’s online deal… Can’t wait to read more! Good luck with it! And tell Andy to wash his hands!