Team EN Tweets of the Week

teamEN: Even MORE TeamEN pics from IMLou added to the online album for 2010. Czech’em out! #workworks http://ht.ly/2wxmu

mancona: RR Today: Swam 3850 M in 1:04, T1 1:00, rode 116.2 in 5:11, T2 :05, ran 8.1 in :56. Really warm but otherwise felt great all day #workworks

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The following is a quick recap from IM Louisville by Coach Patrick. A full report will come later this week, as well as podcast interviews and more photos. For now you can see our pictures online via SmugMug and learn more about the weekend by cruising our Facebook page. If you like the vibe and want to be a part of Team EN, please become an ENFan to get a FREE Four Keys DVD and get cool insider updates!!

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Ironman Louisville 2010 was going to be hot. We all knew it heading into the morning, and my first step outside my condo confirmed it — Sunday was going to be a true test of execution, nutrition, and mental skills. By mid-morning the sun was in full effect and it was bearing down on the racers. Combined with the humidity, it was an evil 1-2 punch that didn’t go away until some clouds rolled in around 6pm. Riding had a slight cooling effect; but it wasn’t helpful as most folks didn’t realize just how hot it had become started running!

The swim line in the morning was just ridiculous. As in over a mile long ridiculous. Folks seemed to be pretty well-behaved, however, and some even brought chairs to sit in as they waited! It was crazy to see how differently everyone approached the swim in terms of their swim gear. There was everything from board shorts to speed suits (still legal as of this race) and everything in between. It seemed like a pretty orderly affair, but it did appear that some folks had been waiting since 4:30 or 5am in that line. Thanks to the TT start the swim seemed pretty un-physical for most folks, although it could have been that the rest of the day was so challenging that the early morning aqua-antics quickly faded.

Out on the bike, it definitely was clear that Louisville was out to make an impression on the competitors. I was parked at mile 17 on the bike, at the end of 1694 by the aid station out there, and even that early in the day folks looked hot and out of sorts. Many had their “mile 80″ faces on much too soon.

Reports came in that there were cars all over the course all day (both directions) and I witnessed quite a few even on my small section of the road. We had a pretty serious crash out there, as many new folks struggled to manage their nutrition at aid stations and continue riding. Over the course of the rolling course, the temps continued to climb and aid stations actually began to run out of water. Reports came in of people just getting off their bike and lying down in the drainage ditch on the side of the road…in the fetal position.

Most EN folks did quite well on the bike, as they had the execution experience to know that a hot day means a much longer day than planned. It was great to see TeamEN just rolling over the hills, sipping fluids and riding very calmly!

I made my way over to Mile 6 / 18 by about 2pm, and it was a tough place to be. The race course was very quite again this year, with minimal spectators outside of Fourth Street live and the immediate vicinity. Otherwise folks were on their own in a very hot and quiet space with more than enough time to reflect on how their days might have been different. The walkers didn’t really start until about the 4pm or 9 hour mark on the day…with the TT start it’s hard to say where they were on the day, but most of them didn’t look so great.

EN got lots of good words and verbal hi-fives for our Four Keys guidance, with a few guys hamming it up at Mile 18. By the time I headed to the finish line around 7:30pm, I had seen two guys drop out, one guy puke his brain out and three separate van loads of guys getting pulled from the race. It was, without a doubt, very hot.

Fourth Street Live provided another great finish line experience. The fans, lights, music and Mike Reilly did not disappoint, with almost everyone finding their running legs for the classic Ironman finisher pic. I was there for about 4 hours, catching lots of EN folks and getting video testimonials from them about their days. Not everyone finished, but each had a great story to tell about their Ironman adventure. Be sure to check them out here on the EN YouTube channel.

We had people all across the board setting anything from a 45-minute personal best (in a hotter race!) to crushing their first IMs, to not setting a personal best but still having a great race. Sometimes you race the race, other times the race races you. It’s all part of the journey!

Video Testimonials
Don’t just listen to what our amazingly handsome coaching staff has to say, tune in to hear what our members think mere moments after crossing the finish line!

• Frank — http://www.youtube.com/watch?v=AIcS1i2cWj4
• Aimee — http://www.youtube.com/watch?v=F2HrZX9vZ7Y
• Matt — http://www.youtube.com/watch?v=M3phCz8fuqs
• Yasko — http://www.youtube.com/watch?v=ZpwIqdUDqCg
• Dan — http://www.youtube.com/watch?v=dcst0HKukl4

Another giant thank you to all the EN athletes and families who made race week and race day so special. A shout out to the athletes who stopped to tell me that our Four Keys of Ironman execution really worked for them. All of you have earned some time off…so take it! We’ll still be here when you get back; take the time to write up your race report and process what did / didn’t work for you so you can be better next time!

Until then, be safe out there and see you on the roads!

Coach Patrick

Athletes preparing for Ironman Wisconsin are eager for any information to give them a leg up on the day.  Having seen the recent reports from Ironman Coeur d’Alene and Ironman Lake Placid, everyone is sure to be excited about their preparations. Without a doubt, a large part of success on race day is being 100% ready to handle whatever the event will bring in terms of the course, weather, the competition, etc.

While no one has all of the answers, here is a quick review of the top questions inside Endurance Nation about racing Ironman Wisconsin.

What is the swim like?
The Madison swim is pretty unique…well, not the swim itself but rather the stadium-like feel the venue offers. The swim is a two lap, counter-clockwise rectangle, with the long sides parallel to the shore, and with a deep water start from the bottom left corner of the rectangle. However, Monona Terrace, packed with spectators at each level and in the parking deck, is on your right shoulder (on way out), giving the swim a very unique feel! Be sure to moo like a cow when you make the first left turn, in true Wisconsin fashion! Note: You do not exit the water at the end of the first lap, just continue swimming.

I’ve heard the Wisconsin transition is crazy? Something about a helix!?!?
Yep. Upon exiting the water and having your wetsuit stripped, you then run up the “helix.” Think spiraling ramp up a parking deck. Everyone has to do it, it’s no big deal, and the spectators lining the helix will make it an experience you’ll never forget! The changing tent? Think huge convention center room with convention center chairs. You then exit, run to your bike, mount at the top of the opposite helix and ride down it. Don’t worry, everyone runs the same distance, and don’t sweat riding down the helix. Again, think parking garage ramp and just take your time. Safety is your number one priority here.

I’ve heard the Wisconsin bike is tough…how tough?
Yes, the IMWI bike course, in our opinion, is the second most challenging on the US Ironman circuit, holding the title for years before IMSG stepped up to take the title. In our opinion, what truly separates one course from another isn’t total elevation gain, winds, etc, but rather how often it forces you to make a decision. Lots of little good decisions create a good day. Lots of little bad decisions add up to create a very bad day. At Wisconsin you are making decisions for the entire 112 miles. Flat, false flat, up, down, left, right, head/cross/tailwind, do I shift/not shift into my small/big ring? Do I power or noodle up this little/big hill?
On the Wisconsin course you are never doing any one single thing for longer than about five minutes.

This creates the opportunity to make a lot of little (and big) mistakes that express themselves somewhere on the run. Wisconsin, more than any other US course, rewards the smart, patient, and disciplined cyclist. Strength can be a liability on this course, if you don’t know how to use properly. We highly recommend you read our Climbing Smart on Race Day article. It’s helped thousands of athletes have great races on hilly courses.

The  course is a stick and loop affair: out of town and generally uphill 16 miles towards Verona and the start of The Loop. Twice through a 40-mile loop, then return to Madison. As we said, the entire course is a never ending affair of rolling hills, turns, and constant terrain changes. We highly recommend you drive (not ride!!) the course before race day.

Ok, what is the run like?
The Wisconsin run course is two laps, winding, urban, mostly flat and not nearly as challenging as the bike course. There are two sorta-significant hills on the course:

1. Observatory Drive, at about miles 8 and 18. A couple of rollers, then a short, steep, switchback downhill that rolls into State Street.
2. State Street, at the end of each lap. Actually, you need to climb up to the Capitol before heading to the end of each lap and, depending on how you’re feeling, that climb can feel like it starts on State Street…or much sooner! Either way, State Street is packed with spectators to cheer you on!

The rest of the run course has a little of everything: turns, roads through campus (and even a lap of the Camp Randall football field!), a shaded dirt walking path next to the lake, hundreds of spectators on State Street, and more. In fact, there will likely be only about 400 yards on each lap where you will not be cheered on by spectators.

What Can My Family Do on Race Day?
If they want to see you on the bike, the town of Verona puts on a neat family festival they can attend while they wait for you to come through town twice. The race should offer shuttles to Verona. Another option is to take one of many county roads to the hilliest hills on the course (Old Sauk, Timberlane, Midtown) and contribute to the Tour de France vibe on the climbs. If they want to stay in Madison while you ride, downtown Madison, and especially State Street, offer a range of activities. In fact, if you look at the run map, you’ll see that your family can station themselves near the ends of State Street and only walk a couple blocks to catch you coming and going many times.

What’s the biggest mistake I could make?
Without a doubt, overcooking the bike, especially on the hills. You really, really need to be thinking out there 100% of the time. We highly recommend that you commit yourself to Just Riding Along (JRA) for the first 90-120′, ignoring the others around you. Coach Rich rode a 5:12 and qualified for Kona in 2002 doing just this: a 72 mile bike ride after a 40 mile warmup.

What is the temperature like on race day?
Temps for IMWI have historically been highly variable. In 2005, it was 95+. In 2006, 55 and raining. Best to be prepared nutritionally for a hot day and gear-wise for a cold one — you just don’t know. At the end of the day, everyone else has to race under the same conditions!

What’s Your Top Swim Tip?
Only go as fast as your ability to maintain good form. If your form begins to go because you are tired or working too hard, just slow down. It’s a long day, so don’t sweat 2-3 mintues on the swim.

What’s Your Top Bike Tip?

You’re basically warming up until about mile 40 of the bike. Don’t worry, the hammerheads will come back to you or you’ll see them on the run. The bike course is very unforgiving and they will pay, don’t worry.

What’s Your Top Run Tip?
Run very easy for the first 6 miles, ignoring the crowds in the first mile. Then settle into your pace, preparing for the real race that starts at mile 18. At mile 18, put your head down and get it done. Count the number of people you’re passing and keep your head in the game. You can do anything for 8 miles!

Additional Resources:

• Podcast: Coach’s Tips — Ironman Wisconsin. More insights on IMWI from Coach Rich.
• Podcast: Four Keys of Ironman Execution Pre-Race Talk, IMWI Edition, from our Ironman Wisconsin Tri Rally.
• Podcast: Advanced Ironman Racing Topics — climbing, descending, bike handling, bike fit principles, bike setup, nutrition and much more!
• Podcast: The Ironman Taper, De-MYTH-ified — Join Coach Rich and Coach Patrick  for this 20-minute podcast on the myths and truths of Ironman tapering. Why we do it, when to do it, and how to do it. Eliminate some doubt, pick up some tips, get ready for your next race EN-style!
• Podcast: Ironman Race Week — Rich and Patrick talk about what to do, and what NOT to do, for every day of your Ironman race week.
• Event: Ironman Wisconsin Four Keys Talk, Friday, 10am at the KSwiss booth.  Join Rich, Patrick, 40+ TeamEN athletes and 100+ other competitors for our patented get-your-head-screwed-on-straight session!
• Complete TeamEN Race Weekend Schedule, including training and beers with the coaches
  

Become an ENFan today to receive a FREE Four Keys DVD, 10% training plan discount code, and a FREE trial membership opportunity.

ENFans,

Rich and Patrick will be in Madison to support the nearly 40 TeamEN athletes, and their families, racing on Sunday. We invite you to join us for several fun events we have planned for you! Please visit the links below for complete details, to RSVP and share these events with your friends. All are invited!

Friday: Four Keys of Ironman Execution Pre-Race Talk
Meet at 10am at the KSwiss booth in the Expo. Rich and Patrick know IMWI inside and out. They’ll get your head screwed on straight about how to race Ironman Wisconsin, sharing with you the tips that have saved the races of thousands before you. All attendees will receive a FREE Four Keys DVD.

Saturday: Training and Beers with the Coaches!

• The Training: meet us at 7:30am at the swim start for a lap (or more) of the course. At 8:45 we’ll jump on our bikes and ride the bike course: Stick, 1 x Loop, + Stick back to Madison = about 75 miles. The coaches will lead the ride, with regroups in Mt. Horeb, Up Hill Grind Coffee in Cross Plains, and Verona. Don’t miss the mid-ride “beat the coaches and we’ll buy you a beer” race from Mt Horeb to Up Hill Grind! Details and RSVP here.
• The Beers: join us for beers at The Great Dane in downtown Madison, 7pm. Your first round is on us! Details and RSVP here.

Thanks and we look forward to meeting you in Madison!

Rich and Patrick

ENFans,

Coach Patrick will be in Louisville to support all 18 TeamEN athletes, and their families. We invite you to join us for several fun events we have planned for you! Please visit the links below for complete details, to RSVP and share these events with your friends. All are invited!

Friday: Four Keys of Ironman Execution Pre-Race Talk
9:45am at the KSwiss booth in the Expo. Patrick know IMLou better than most. They’ll get your head screwed on straight about how to race Ironman Louisville, sharing with the tips that have saved the races of thousands before you. All attendees will receive a FREE Four Keys DVD.

Saturday: Training and Beers with the Coaches!

• The Training: Meet us at 7:30am at the swim start for a quick dip. At 8:45 we’ll jump on our bikes and ride the bike course. Don’t miss the mid-ride “beat the coaches and we’ll buy you a beer” race on the Out and Back! Details and RSVP here.
• The Beers: Join us for beers at The Pub on Fourth Street Live @ 7pm. Your first round is on us! Details and RSVP here.

Thanks and we look forward to meeting you in Louisville!

Patrick

On August 29th, almost 20 TeamEN athletes will put months of hard work to the test at Ironman Louisville. It will be hot, it will be difficult and they will be challenged. But these folks are ready. Let’s take a minute to get to know the people behind the names and bib numbers…it’s a great bunch that we can’t wait to support on race day!

I’m Barb Spitler, a 51 year old triathlete, preparing for my first full IM, in Louisville, KY.  I’m a marathoner, having done 12 thus far; The Great Wall Marathon in China being the most difficult.  I have completed 2 HIM’s (Steelhead) an Olympic distance, and numerous sprint distance races.  My other pursuits include: martial arts, scuba diving, kayaking, hiking, reading, and paranormal research!

This picture is of me and my beautiful Mother, on her 90th birthday in July.  She is a strong woman who has always encouraged me to pursue my dreams.  Completing an Ironman has been a dream for many years.

As a teacher, I strive to inspire my students to believe in themselves, that they can set goals and accomplish them.  Using myself and my experiences as an example, they look at me through different eyes, and at themselves with possibility.  My favorite quote, that I keep on my chalkboard all year is: “Imagine what you would do if you knew you couldn’t fail.” (Anonymous)
I consider myself so fortunate for having found Endurance Nation, Rich and Patrick, and all of my wonderful teamates who make this truly a triathlon family!


Chad Scott — This has been an exciting year for me! I just recently married (2 months ago) the love of my life and I’m so thankful that she is so supportive in all my training and racing. This will be my 3rd Ironman, I’ve competed in IMFL and IMAZ. This particular Ironman was suppose to be my first Ironman about 4 years ago, however, due to injury’s I was not able to compete. So this is my revenge on this race as the first time around I was injured. This will be my 2nd Ironman racing EN style and I have complete confidence in that I can execute my race plan. My goals for this race are to just execute my plan as best as I can and to not dwell on obstacles that might be thrown at me through the course of the day, just stay focused and race in my box! My one thing is “I can do all things through he who strengthens me”!


I’m  Matt Seaton and I joined EN this past December.  I live in Pineville, Louisiana with my wife Cindy and we have three boys (23,18,17).  This will be my third IM and my second time at IM LOU.  After being injured all of 09, I’m really looking forward to IM LOU.  My wife Cindy will be at this race with me and you might hear on the course with her bullhorn supporting the team. Look forward to meeting everyone.


Frank Haun — Both guys will be doing the race in KY.  This being my 6th and my nephew’s first Ironman. We’ll be support by the two lovely ladies in the picture – my wife and mother-in-law along with other family members. Wishing everyone the best Luck and Looking forward to meeting everyone in KY.


Dan Kerr — Lancaster, PA has been my home for the past 19 years. I’m married to Lori and we have two boys, Colin (14) and Kyle (12).

I’ve been with Endurance Nation since the beginning, joining the team after Coach Patrick helped me to my first Ironman finish in 2007. I think I heard Coach Rich deliver one of the first Four Keys talks (though it wasn’t called that at the time) at the epic camp in Lake Placid the month before the 2007 race. “There’s no such thing as a good bike followed by a bad run” reverberated in my head on race day!

Louisville will be my second Ironman. I’m feeling more pressure to perform this time around, but am still fired up about the opportunity. Like many others in haus, the last few years have presented a number of personal hurdles to cross. I’m extremely grateful to be able to toe the line healthy and strong. That will be my race mantra.


Aimee Hendrigan – I live in Boston with my husband Bob, directly across the street from Fenway Park! I was raised in Cambridge, Mass and grew up a swimmer. In college I played varsity water polo (little-known fact: my team nickname was “Killer” – trust me, it was ironic!). After college I spent many fun-filled years in California, where I first dabbled in triathlons. I lived in Santa Barbara, and then in the Bay Area, where I got my masters in city planning at Cal. I’ve been back in Boston for six years and currently work at a foundation, making grants aimed at ending homelessness and creating healthy communities. This is my first Ironman; I’ve done two half IMs in the past year and many sprints and Olympics prior to that. Looking forward to a HOT day!

Scott Liston
Fairfield, OH
M45-49 age group, Ironman Louisville Bib Number 2598
My wonderful family! Eric (18), Deb, Mark (16), Aimee (12), Me, Brian (20)
This is my first Ironman.  I did sprints from ‘03-06, Olys from 07 to 09 and also did Muncie Endurathon HIM (5:25) and Toyota Challenge HIM (5:57 in Hurricane Ike, gusting to 60 MPH winds) in 2008.  2009 was a tough year with some knee issues which were diagnosed to be a functional leg length discrepancy that showed up with all the HIM-prep biking.  4mm shims on the left leg later, and voila, I am back in the game!  Time to move up to Ironman!

In high school, I did one year of swimming, one year of cross country, and some soccer.  I was interested in triathlon in the mid 80s and even subscribed to Triathlete mag and bought a Trek tri bike of the era in 1986.  Life (graduate degree, four kids, career) managed to get the priority but I lost weight and did a marathon in 2000 then switched to triathlon in ’03.  In October, I celebrate a decade of fitness and am truly blessed to have family and friends support me on this journey.
I live in Fairfield, Ohio near Cincinnati.  I am a finance manager at Procter & Gamble in corporate new business development getting P&G into new business models, primarily services.  I am married; my beautiful wife, Deb, comes out to races a couple times a year and usually takes home hardware in the duathlon! I have four beautiful children ages 20, 18, 16, and 12.  I am thankful to God for the opportunity to do the sport of triathlon and I look forward to meeting my teammates on Thursday, August 26th.


Dan Gilliatt 31, Winterset Iowa.  This is Ironman #5, I’ve done IMFL x3, IMOO 1x.  I’m not exactly sure why in the heck I chose IMLV.  I’m married to Brittany and live on an acreage in rural Iowa with our two dogs.  In real life I’m a firefighter/paramedic for the Des Moines Fire Dept.  My goal is to nail my execution and put myself in a good spot (relatively) to start racing at mile 18.


Yasko Howell — I started my tri career in 2001,  trained with a friend to do Danskin triathlon in Seattle (women’s sprint race series nationwide), have done bunch of Sprints, Olympics, HIM since then, and finally did my first IM AZ in ’06 (13hr51min), and then IM Japan in ’07 (12hr50min).  It’s been 3 years since IM Japan, and I am very excited to do this race (hopefully in EN way), especially after I had to withdraw from IM China in March due to an injury.  For me (and my husband), IM training/races is a way of life, and we enjoy the journey together.  I feel blessed to be healthy and strong to be able to train and race, and enjoy all the people we meet along the way.  I hope we are showing many good/positive aspects of what triathlon brings to our life to our 12 yr old daughter. (She is a competitive swimmer, and does triathlon occasionally)  Our goal is to do at least 1 IM race in each continent, and we have conquered North America, Asia, and hopefully Europe next year (signed up for Regensburg in ’11).  Maybe I could qualify for Kona when I am in the 60s!   I can’t wait to see Coach Patrick and all the IMLou peeps I got to know via the group forum!


Michael Johnson – 7th IM of career. Did IMLOU last yr. with the WRONG gearing….still set a PB!! (12:37) Definitely looking for another PB..Hoping for sub12hr if all goes well. I will be entered in the Executive Challenge this year (will be wearing their white kit) on raceday. If I see any EN kit it will say hi.


Rick Jansik, 48 years old, born and raised in Miami, Florida and currently living in Tampa. I have three children, twin sons who are 24 and a 14 year old daughter.

Two years ago I retired from 24 years in the Army, I am now working at US Special Operations Command as a civilian Intelligence Analyst.

I started participating in running events back in 2001 finishing my first marathon in 4 hours 20 min.  Since then I have finished 12 marathons (pr 3:45), 14 half marathons as well as many distances in between.

I competed in my first triathlon in 2007, since then I have finished at least 10 per year. I have steadily improved my age group finishes, July 30th I was second in AG at the Ft Desoto Top Gun Triathlon.

My first Ironman Louisville goal is to finish, second I would like to finish close to 11 hours.

Between running, triathlons and duathlons I will compete in at least 25 events this year.  With the help of my Endurance Nation training plan I am at my peak in physical fitness which I plan to take advantage of as long as I can.

I will be bringing my best friend and personal motivator Laura to the race; I look forward to meeting all my fellow EN competitors.

The Plans Themselves
We currently offer:

• 20wk OutSeason
• 12 and 20wk IM and HIM training plans

OutSeason:
Low volume, high intensity solutions to make you much faster. Notes:

• 5-8hrs total volume per week
• Divided into 3 training plans: a FTP/Threshold/T-pace block, a Vo2Max block, another Threshold block.
• Swims are not scheduled into the plan, but the plan includes tables with 20wks x 2-3 swim per week x Beginner, Intermediate, and Advanced options, so you can insert them into the weekly training schedule wherever you want, if you do chose to swim in the OutSeason.

Long Course Training Plans (HIM and IM)

• 20wk plans = 8wks of General Prep + 12wks of Race Preparation training. These are written from the perspective of “this person may be starting this plan without a good base of fitness = we start things out slowly and ramp up gradually.” Think you pick this plan up in January to train for IMCDA after having not done much organized training since your last race at the end of October…as an example.
• 12wk plans = this 12wk Race Prep phase above. That is, the 12wk plans are IDENTICAL to the last 12wks of the 20wk plans. In contrast to the 20wk plans, we assume that you have been doing at least 8wks of organized training before dropping into this 12wk plan. We drop you right into Race Prep training on Day 1 with no gentle ramp up.

Now, after this preface, let’s talk about how we recommend you fit all of this togther across season. Notes:

• The OutSeason plans are our bestest tools for making you much, much faster while also keeping your training volume committment very low for a long time. This is a very, very good thing for you as an age grouper. So, whenver possible, we like you to default to this OS flavor of training because it’s so effective, the volume is so low, allowing you to preserve your head and your lifestyle committments for a long time.
• You are going to exit the OS plan very, very fit, even with it’s low volume requirement. You will exit the OS plan far more fit than Week 1 of our 20wk plan assumes you to be. For this reason…
• We prefer that our OS graduates only train for their A-race (HIM or IM) for 12 to 16wks. By this, we mean feet on the floor at 5:30am, head focused and actually training for this one event 12-16wks away. In our experience maintaining this focus for longer than 16wks begins to take a large mental toll.

Let’s now apply these thoughts to some annual schedule case studies:

Early Season (April – mid June) Half Ironman:

• Start the OS plan on whatever date of the calendar you can committ yourself to hard, but short, work for 20wks. We strongly recommend that you do not end your season and then drop right into our OS plan. You’ll want 2-4 or more weeks to decompress, pretend you’re a normal person, etc before you committ to making yourself much faster. So when exactly you start the OS plan is not as important as “is your head in the right place to start?”
• Next, back plan 6-12wks from your early season HIM.
• How does the end of your OS fit within this 6-12wk window? In our experience, you can go straight from our low volume OS right into the last 6wks of our HIM training plan and have a very, very successful race. Not so sure? Exit the OS plan at 8, 10, or 12wks out. Or you can add 30-45′ to the OS long run option and 1-1.5hrs to the OS long bike option, to give yourself a head start on the HIM plan volume while still keeping yourself in the OS plan…and making yourself much, much faster.

The guidance above works for a sorta early season IM as well, like IMCDA, for example, or IMUSA if you are cold-winter athlete.

• Stay in the OS plan until ~16wks out from your IM
• Consider adding volume to the OS long bike and long run, per above, if weather permits.
• Better yet, schedule an April or May HIM, doing:
  • 20wks of the OS plan, or as much as you fit in
  • Then insert yourself into the last 16wks or so of our 20wk IM plan, inserting your HIM into this IM training plan.

Late Season Ironan (IMCA, Louisville, WI, etc)

• Full 20wks of the OS
• 6-12wks of HIM training for a May or June HIM, then…
• Transition to the last 10-12wks of our 12wk plan in route to your Ironman
• If you find yourself with some messy weeks or just not sure what to do, your default solution is the OS plan.

Within this guidance there are many, many more considerations and we could talk this stuff for days. Questions?

• TeamEN: post your Q’s to the Macro Thread here
• ENFans: post your season planning, training plan stackin’ Q’s to this blog post and we’ll try to answer them.

Become an ENFan to save 10% on our training plans, and get a FREE Four Keys DVD.

By Rich Strauss

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_noodle_: 9weeks post hip surgery and managed to land a 2nd AG finish at the St. Paul run with the celts 5k. #workworks

Kefrazier: Rockin the WI course! Great town Madison! http://tweetphoto.com/39024562 #workworks

hellyeah1979: 17:29 at the Adel 5k 3rd OA, likely won AG I only had 3 miles on the garmin still good race humid #workworks

jhansen21: 1.2 mile OWS done early this AM. Gearing up for another 100 mile ride w/ @mancona. Now where’d I put my big boy pants? #workworks

teamEN: FYI- Harrods Creek Bridge reopening next week- IMLOU bike course reverting back to old ‘08 course (yah!!) #ironman #workworks