FastCamp: Week One Coaching & Resources

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Weekly Resources:

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Learning & Discussion:

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Welcome to FastCamp Week One!

Are you ready to get faster!? We are totally pumped to have you be a part of our first ever FastCamp experience. Our goal over the next eight weeks is to get you as fast as possible. We plan on doing that by giving you the best that Endurance Nation has to offer: training plans, videos, and online support. By the end of FastCamp you’ll be fitter, faster and smarter…for FREE! Thanks again for joining us…let’s get started!

Objectives:

  • Download and read the Quick Start Guide and Swim Clinic eBook — FastCamp participants received links to these files via email. If you are lurking around here without signing up, please: [button color=”red” link=”https://www.endurancenation.us/blog/fastcamp/fastcamp-free-triathlon-coaching-for-half-and-full-ironman-triathletes/”]Register for FastCamp Here [/button]
  • Perform swim, bike, and run tests to establish your baseline fitness and training zones for the start of the camp. You’ll test again in Week 8 of the camp to measure your improvement and establish training zones for the remainder of your season.
  • Finally, begin to learn and live our motto: WORK is SPEED Entering the Body — forget complicated explanations of and concerns about what fitness adaptations may or may not be happening. Do the WORK…put weight on the bar and lift it….and you will get FASTER!!

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Coach Videos

The Bike, Week 1

The Swim, Week 1

The Run #1: How to Pace Your Test

The Run #2: How to Read Run Workouts and Why We Run with Pace

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Webinar / Event Info

Please see your FastCamp Week One email for webinar event and registration information. If you found this page without actually registering, and you want to continue learning and training for free, please consider:

[button color=”red” link=”https://www.endurancenation.us/blog/fastcamp/fastcamp-free-triathlon-coaching-for-half-and-full-ironman-triathletes/”]Register for FastCamp Here [/button]

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Training Plan

Your weekly installment of your FastCamp Training Plan is available on this page.

Please Note: Starting in Week Three, these pages will be password protected and available only to registered FastCamp participants (sign up here).
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Comments & Discussion

There are multiple ways to connect with Rich and Patrick; we’ll do our best to cover them all!

  • Option One: Post to our Facebook page here — www.facebook.com/endurancenation
  • Option Two: Post to your Twitter account and include #fastcamp so the coaches can find it!
  • Option Three: Post to the comments at the end of this post. Be sure to subscribe so you get the reply in your inbox!

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Special FastCamp Upgrade Offer

If you like what you see here in FastCamp, know that it only gets better and more personalized when you join the Team. We’d like to offer you a special discounted rate on Endurance Nation membership:

Join TeamEN during FastCamp and pay only 3 x $79/mo*
(then $99/mo thereafter)

When you click on the button below to create a FREE 5-day trial membership:

  • Coach Rich will create a customized season plan for you.
  • Coach Patrick will call you to answer any questions you have.
  • You’ll be able to take us, the Team, and our member resources for a FREE 5-day test drive, to see if we are a good fit for you.

If you decide to join at the end of your trial membership you will:

  • Have open access to ALL 20+ of our members-only training plans.
  • Receive 24/7 support from the coaches and team.
  • Have access to hundreds of podcasts, videos, and members-only resources.
  • Attend FREE camps on the Ironman® Texas, Lake Placid, Louisville, and Wisconsin courses. These camps are $595 for non-members.
  • Save hundreds on gear through our discounts with sponsors.
  • Best Part? There is no minimum commitment, you can cancel at any time!

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AUTHOR

Coach P

All stories by: Coach P
182 comments
  • Matt Bare
    REPLY

    I work as a firefighter and schedule of training days has to be adjusted to work with my work schedule. Any problems with that and any suggestions on what not to put back to back in adjusting schedule? Looking forward to this plan. Thanks

  • Matt Bare
    REPLY

    I work as a firefighter and schedule of training days has to be adjusted to work with my work schedule. Any problems with that and any suggestions on what not to put back to back in adjusting schedule? Looking forward to this plan. Thanks

  • Samuel
    REPLY

    I am excited to start on Monday! Any concerns if I treat these next 8 weeks like the “Offseason” and don’t do any of the swimming? My HIM is in September and I will return to the pool in May. I want to focus on running and biking and feel that this will be my best ROI. Please let me know if this would be fine. Thank you Coach Rich and Coach Patrick for this opportunity!

      • Samuel
        REPLY

        Fast Camp Week 1 Tests:

        I have completed both the Bike and Run tests for the Week 1 of Fast Camp. I just wanted to get some input from you concerning the two different Lactate Threshold HRs from both tests. My HR for the 5K run was a 177 bpm avg. My HR for the Bike was 164 bpm avg. I have heard/read that there will be a difference between the two, but that it is more like 6-7 bpm difference. What have you typically seen in the past? Does this suggest that I might not have been working as hard as I could on the bike? I know I went all out on the run (new 5K PR!), but the bike, I hit a bit of a wall at the 20 min mark. My legs were burning and I kept trying to push through. My speed dropped but the HR did stay in the mid 160’s the remainder of time.

        I know there are different variables that affect the HR as well. For example, the bike was on the trainer in an air conditioned home. The run was at noon in 80 degree weather. That could have made the run HR a little higher, etc.

        Just wanted to get your input or thoughts on this. Thank you for the help and am looking forward to seeing improved results in Week 8!

        • patrick
          REPLY

          Sam, there is no “standard” gap. From my 10+ years training/coaching/testing folks, I see a 10-15 beat gap. It gets “closer” the less fit you are on the run OR the fitter you are on the bike; you are in a fine place. Make sure to note how far/fast you avg’d too so we can compare the hard data!

  • Samuel
    REPLY

    I am excited to start on Monday! Any concerns if I treat these next 8 weeks like the “Offseason” and don’t do any of the swimming? My HIM is in September and I will return to the pool in May. I want to focus on running and biking and feel that this will be my best ROI. Please let me know if this would be fine. Thank you Coach Rich and Coach Patrick for this opportunity!

      • Samuel
        REPLY

        Fast Camp Week 1 Tests:

        I have completed both the Bike and Run tests for the Week 1 of Fast Camp. I just wanted to get some input from you concerning the two different Lactate Threshold HRs from both tests. My HR for the 5K run was a 177 bpm avg. My HR for the Bike was 164 bpm avg. I have heard/read that there will be a difference between the two, but that it is more like 6-7 bpm difference. What have you typically seen in the past? Does this suggest that I might not have been working as hard as I could on the bike? I know I went all out on the run (new 5K PR!), but the bike, I hit a bit of a wall at the 20 min mark. My legs were burning and I kept trying to push through. My speed dropped but the HR did stay in the mid 160’s the remainder of time.

        I know there are different variables that affect the HR as well. For example, the bike was on the trainer in an air conditioned home. The run was at noon in 80 degree weather. That could have made the run HR a little higher, etc.

        Just wanted to get your input or thoughts on this. Thank you for the help and am looking forward to seeing improved results in Week 8!

        • patrick
          REPLY

          Sam, there is no “standard” gap. From my 10+ years training/coaching/testing folks, I see a 10-15 beat gap. It gets “closer” the less fit you are on the run OR the fitter you are on the bike; you are in a fine place. Make sure to note how far/fast you avg’d too so we can compare the hard data!

  • Sukhi
    REPLY

    Can I use a PR at a half marathon I did 3 weeks for my Vdot?
    How do I get the EN data tool to determine training zones adapted for triathletes?
    Thx.

  • Sukhi
    REPLY

    Can I use a PR at a half marathon I did 3 weeks for my Vdot?
    How do I get the EN data tool to determine training zones adapted for triathletes?
    Thx.

  • Becky Heemeryck
    REPLY

    I am currently dealing with a plantar fasciitis injury, running is not much of an option for me at the moment. I am able to do some workouts on the elliptical, and am also able to get in some water jogging sessions. Should I attempt to modify the prescribed workouts to elliptical/water runs as best I can (not sure how a test would work… I pretty much know where my heart rates are at though). Also wondering what advice you offer to other athletes in this situation, I know I’m not the only one:-). Fingers are crossed I can fix this in time to get in some training for IM Canada. Will really suck if I can’t!!

    • patrick
      REPLY

      @Becky, resting that foot is key so you can built to IMC…FC be damned! So I would water jog only doing “intervals” similar to the run workout that’s listed. Then you have the boot on every night, golf ball at your desk, all that self care, etc!!!

      • Becky Heemeryck
        REPLY

        Okay… fine… :-). So disappointed since I know FC is going to be just what I need, but I suppose if I want to get to IMC at all I better take care of the foot. I’ll see what I can try to do with the water jogging, I find it hard to get any sort of intensity out of it, but I suppose it is better than nothing. Thanks for the response. At least my bike is going to rock!!

  • Becky Heemeryck
    REPLY

    I am currently dealing with a plantar fasciitis injury, running is not much of an option for me at the moment. I am able to do some workouts on the elliptical, and am also able to get in some water jogging sessions. Should I attempt to modify the prescribed workouts to elliptical/water runs as best I can (not sure how a test would work… I pretty much know where my heart rates are at though). Also wondering what advice you offer to other athletes in this situation, I know I’m not the only one:-). Fingers are crossed I can fix this in time to get in some training for IM Canada. Will really suck if I can’t!!

    • patrick
      REPLY

      @Becky, resting that foot is key so you can built to IMC…FC be damned! So I would water jog only doing “intervals” similar to the run workout that’s listed. Then you have the boot on every night, golf ball at your desk, all that self care, etc!!!

      • Becky Heemeryck
        REPLY

        Okay… fine… :-). So disappointed since I know FC is going to be just what I need, but I suppose if I want to get to IMC at all I better take care of the foot. I’ll see what I can try to do with the water jogging, I find it hard to get any sort of intensity out of it, but I suppose it is better than nothing. Thanks for the response. At least my bike is going to rock!!

  • Paula
    REPLY

    I am having trouble posting in the pre-camp blog, so I apologize if this question is not appropiate on this one. I am currently doing your OS plan and have two weeks to go by March 12. Should I just skip these weeks or do them at the end of the 8 week fast camp or not interrupt Os and join you all on week 3 of this camp. Thanks!

  • Paula
    REPLY

    I am having trouble posting in the pre-camp blog, so I apologize if this question is not appropiate on this one. I am currently doing your OS plan and have two weeks to go by March 12. Should I just skip these weeks or do them at the end of the 8 week fast camp or not interrupt Os and join you all on week 3 of this camp. Thanks!

  • Jeremy
    REPLY

    I’m onboard for FC, but I want to make sure it’s best for me. I am doing my first OLY on Memorial Day, 29 May (CapTex Tri) followed by IMKY in late August as my first IM distance race. Is FC followed by a 12 week IM training plan best or would I benefit more from a 20 week IM specific plan? I have a decent run background (3:30 marathon), avg 18-20 mph on the bike over 40-50 miles, and am a somewhat weak swimmer (1:55/100 yds).

    Thanks for putting this together. Definitely looking forward to it.

  • Jeremy
    REPLY

    I’m onboard for FC, but I want to make sure it’s best for me. I am doing my first OLY on Memorial Day, 29 May (CapTex Tri) followed by IMKY in late August as my first IM distance race. Is FC followed by a 12 week IM training plan best or would I benefit more from a 20 week IM specific plan? I have a decent run background (3:30 marathon), avg 18-20 mph on the bike over 40-50 miles, and am a somewhat weak swimmer (1:55/100 yds).

    Thanks for putting this together. Definitely looking forward to it.

  • John
    REPLY

    I started running again in 2011, and finished the year with a half marathon in october, and a marathon in January 2012 (using Coach Patrick’s recommendations on pacing saved by butt…thanks). I am new to training for triathlon.

    How big a deal is it if I do not have a heart rate monitor, or power meter for my bike?
    I am able to track speed data from the bike, and can monitor my pace fine by running with gps watch.
    Suggestion?
    Thanks.

  • John
    REPLY

    I started running again in 2011, and finished the year with a half marathon in october, and a marathon in January 2012 (using Coach Patrick’s recommendations on pacing saved by butt…thanks). I am new to training for triathlon.

    How big a deal is it if I do not have a heart rate monitor, or power meter for my bike?
    I am able to track speed data from the bike, and can monitor my pace fine by running with gps watch.
    Suggestion?
    Thanks.

  • Kriss Dellota
    REPLY

    I am in week 9 of the OS training plan and am training for a half-marathon in 6 weeks (not a high priority race). I am just starting to add some longer runs into the training. Should I continue with the OS training plan OR should I start Fastcamp?

    My first A race is not until July 29th when I do a Half-Ironman.

    Thanks for the great resources!

    Kriss

  • Kriss Dellota
    REPLY

    I am in week 9 of the OS training plan and am training for a half-marathon in 6 weeks (not a high priority race). I am just starting to add some longer runs into the training. Should I continue with the OS training plan OR should I start Fastcamp?

    My first A race is not until July 29th when I do a Half-Ironman.

    Thanks for the great resources!

    Kriss

  • Vincent
    REPLY

    Rich, Patrick,

    thanks for putting this together.

    Two questions re the bike and run tests: Can I do the bike test on a trainer and the run test on a treadmill?

    Thanks and keep it up!

  • Vincent
    REPLY

    Rich, Patrick,

    thanks for putting this together.

    Two questions re the bike and run tests: Can I do the bike test on a trainer and the run test on a treadmill?

    Thanks and keep it up!

  • Lisa
    REPLY

    I am thrilled to be part of FC–Thanks, Patrick and Rich, for offering this! My goal is to grow a motor 🙂

    I actually started the plan today because I can’t swim tomorrow (beginner plan) and Wednesday is a great day for training anyway because of my schedule. I started too fast (of course)–pacing has always been a problem for me. I ended up with 17:52 for the 1000 yard time trial–:54/100yd. It seems a little high to me, since I have held :57/100 yd for 2800. Is that a pacing issue or is 3s/100 really that big of a difference?

    • Rich Strauss
      REPLY

      Hi Lisa,

      As a former swimmer I can tell you that your :54/100yd pace calc for a 1000yd TT is incorrect 🙂 If it is correct, close this window now and sign up for ITU racing! 🙂

      Just roll with your pace for the 17:52 as your T-pace. T-pace is your pace for 1000yd/m so don’t worry about how/if that’s different from a 2800yd swim.

      • Lisa
        REPLY

        Oh it’s correct–I’m actually a water spider: you guys swim IN the water, I skitter across the top 🙂 Yes, I was thinking of 50 yd. and writing 100. Thanks.

        Running question: I did my 5k TT this morning and did a PR of 27:52, which, having recently finished PT for a knee issue, pleased me immensely. What shocked me, however, was that my average HR was 190! And max was 200. Is someone supposed to be standing over me with paddles shouting “Clear!” at that point? I’m 34: 220 minus age is wildly inaccurate, evidently.

    • Julia M
      REPLY

      17:52 equals (17×60)+52 seconds
      So it took you 1072 seconds for 1000 yards
      divide by 10
      107 seconds for 100 yards
      That’s 1:47 for 100 yards
      Hope this helps!

      • Rich Strauss
        REPLY

        My former distance swimmer RainMan Math says “12:00 is 1:12/100m. Every 1 minute above 12′ adds 6″ to that per 100 pace. So 18′-12′ = 6′ x 6″ = 36” + 1:12 = 1:48/100 – .8 seconds for the 17:52 = average pace of 1:47.2 per 100yds

        🙂

        FAR too much time staring at a black line and playing wall tag…

  • Lisa
    REPLY

    I am thrilled to be part of FC–Thanks, Patrick and Rich, for offering this! My goal is to grow a motor 🙂

    I actually started the plan today because I can’t swim tomorrow (beginner plan) and Wednesday is a great day for training anyway because of my schedule. I started too fast (of course)–pacing has always been a problem for me. I ended up with 17:52 for the 1000 yard time trial–:54/100yd. It seems a little high to me, since I have held :57/100 yd for 2800. Is that a pacing issue or is 3s/100 really that big of a difference?

    • Rich Strauss
      REPLY

      Hi Lisa,

      As a former swimmer I can tell you that your :54/100yd pace calc for a 1000yd TT is incorrect 🙂 If it is correct, close this window now and sign up for ITU racing! 🙂

      Just roll with your pace for the 17:52 as your T-pace. T-pace is your pace for 1000yd/m so don’t worry about how/if that’s different from a 2800yd swim.

      • Lisa
        REPLY

        Oh it’s correct–I’m actually a water spider: you guys swim IN the water, I skitter across the top 🙂 Yes, I was thinking of 50 yd. and writing 100. Thanks.

        Running question: I did my 5k TT this morning and did a PR of 27:52, which, having recently finished PT for a knee issue, pleased me immensely. What shocked me, however, was that my average HR was 190! And max was 200. Is someone supposed to be standing over me with paddles shouting “Clear!” at that point? I’m 34: 220 minus age is wildly inaccurate, evidently.

    • Julia M
      REPLY

      17:52 equals (17×60)+52 seconds
      So it took you 1072 seconds for 1000 yards
      divide by 10
      107 seconds for 100 yards
      That’s 1:47 for 100 yards
      Hope this helps!

      • Rich Strauss
        REPLY

        My former distance swimmer RainMan Math says “12:00 is 1:12/100m. Every 1 minute above 12′ adds 6″ to that per 100 pace. So 18′-12′ = 6′ x 6″ = 36” + 1:12 = 1:48/100 – .8 seconds for the 17:52 = average pace of 1:47.2 per 100yds

        🙂

        FAR too much time staring at a black line and playing wall tag…

  • John Wood
    REPLY

    Patrick and Rich,
    Thanks for Fast Camp! I am really looking forward to getting a first hand look at how Endurance Nation works!
    I have a question a bout my race season. I am scheduled for May 12th, sprint, June 9th Olympic and June 24th HIM. I did my first HIM last year finishing in 5:19:24 and would like to PR this year. I will do an IM and am considering IM Arizona, IM Coeur D’Alene or IM Canada. I am a firefighter, so my summer is hard to schedule too far in advance but I plan to do two more Olympic and 1 more HIM this season. This is a quick snapshot at some of my triathlon goals. I am interested in your thoughts about my race season and transitioning to IM distance. Thanks again for this opportunity

    • Rich Strauss
      REPLY

      John:
      * Your early ’12 season schedule works well with FastCamp so no problems there.
      * Also no problem using that fitness to carry you through whatever you want to do for the rest of this season.
      * I’m assuming you’re talking about ’13 IM races. If yes…don’t worry about it. You’ll finish this season very fit. Our team members would then take a few weeks out, transition over to the OutSeason, and from there carry on with their ’13 seasons. The short answer is that we keep our athletes in a relatively low volume, high intensity, make them faster space until about 12wks out from their IM’s, keeping their volume as low as we can for as long as we can and preserving their heads. We then transition them over to their IM’s plans.

      Now, there are a lot of variables in there related to relative fitness, weather, winter schedule, etc but we account for all of that on an individual basis. I’m the Season Planning guy and since ~August ’11 I’ve done over 750 season plans for our trial and regular members…so I’ve seen it all 🙂

  • John Wood
    REPLY

    Patrick and Rich,
    Thanks for Fast Camp! I am really looking forward to getting a first hand look at how Endurance Nation works!
    I have a question a bout my race season. I am scheduled for May 12th, sprint, June 9th Olympic and June 24th HIM. I did my first HIM last year finishing in 5:19:24 and would like to PR this year. I will do an IM and am considering IM Arizona, IM Coeur D’Alene or IM Canada. I am a firefighter, so my summer is hard to schedule too far in advance but I plan to do two more Olympic and 1 more HIM this season. This is a quick snapshot at some of my triathlon goals. I am interested in your thoughts about my race season and transitioning to IM distance. Thanks again for this opportunity

    • Rich Strauss
      REPLY

      John:
      * Your early ’12 season schedule works well with FastCamp so no problems there.
      * Also no problem using that fitness to carry you through whatever you want to do for the rest of this season.
      * I’m assuming you’re talking about ’13 IM races. If yes…don’t worry about it. You’ll finish this season very fit. Our team members would then take a few weeks out, transition over to the OutSeason, and from there carry on with their ’13 seasons. The short answer is that we keep our athletes in a relatively low volume, high intensity, make them faster space until about 12wks out from their IM’s, keeping their volume as low as we can for as long as we can and preserving their heads. We then transition them over to their IM’s plans.

      Now, there are a lot of variables in there related to relative fitness, weather, winter schedule, etc but we account for all of that on an individual basis. I’m the Season Planning guy and since ~August ’11 I’ve done over 750 season plans for our trial and regular members…so I’ve seen it all 🙂

  • Sukhi
    REPLY

    You mentioned the Vdot training zones are too fast for triathletes as they’re meant for pure runners and using those times would lead to burn out/overtraining. How do I get the EN data tool to determine training zones adapted for triathletes? I’m assuming the numbers are adapted from the Vdot score.
    My Vdot is 57.39!

    I race a Half Ironman 3 weeks after fast camp ends, May 27. Should I make any changes to the fastcamp plan and add some distance rides/runs or just stick to the plan? What would you suggest for the 3 weeks between fastcamp and my race. Taper or go long for 2 weeks with a 1 week taper??? It’s a “B” race.

    FYI: I plan on purchasing your program, 20 weeks advanced plan for my build to Ironman Florida, my “A” race.

    Thanks Guys!

  • Sukhi
    REPLY

    You mentioned the Vdot training zones are too fast for triathletes as they’re meant for pure runners and using those times would lead to burn out/overtraining. How do I get the EN data tool to determine training zones adapted for triathletes? I’m assuming the numbers are adapted from the Vdot score.
    My Vdot is 57.39!

    I race a Half Ironman 3 weeks after fast camp ends, May 27. Should I make any changes to the fastcamp plan and add some distance rides/runs or just stick to the plan? What would you suggest for the 3 weeks between fastcamp and my race. Taper or go long for 2 weeks with a 1 week taper??? It’s a “B” race.

    FYI: I plan on purchasing your program, 20 weeks advanced plan for my build to Ironman Florida, my “A” race.

    Thanks Guys!

  • tom smith
    REPLY

    First Day of Camp… SWIM 17:45 for 1000 yards… (i KNOW i can go faster) first day in water for a while….felt like cement!! but good.

    Looking forward to the training, the hard work and the benefits that will come.

    Thanks for the motivation and good tips

    Tom

  • tom smith
    REPLY

    First Day of Camp… SWIM 17:45 for 1000 yards… (i KNOW i can go faster) first day in water for a while….felt like cement!! but good.

    Looking forward to the training, the hard work and the benefits that will come.

    Thanks for the motivation and good tips

    Tom

  • Nikki
    REPLY

    Hi,

    Thanks for a great resource. I’m trying to figure out whether this is the right plan for me.

    My story – collegiate triathlete up until 2 years ago, continued running and biking recreationally until I got pregnant. My daughter is now 7 months and I am looking to get back into tris, but I’m back at square one ( I haven’t swum in years and not sure I can even run 3 miles without stopping).

    My question: should I focus on re-building a stronger base before jumping back in or is the beginner program gentle enough? I understand I might have to accommodate as is to make sure I maintain a strong milk supply (which can be pretty dependent on energy expenditure vs intake).

    • Rich Strauss
      REPLY

      Congrats on your new addition!

      To be clear, the Beginner level of FastCamp isn’t a couch to 10k kinda program. We had to make some assumptions about starting fitness, namely that you’ve been doing the typical winter triathlete thing, and it’s March, so you already have some fitness. I’d say that if you’ve been running consistently 3-4x/wk and cycling 2-3x, at pretty much any intensity, you’re good. If not, then I think you’ll be Ok to drop into the cycling but likely need to wait/be smart with the run. Hope this helps!

  • Nikki
    REPLY

    Hi,

    Thanks for a great resource. I’m trying to figure out whether this is the right plan for me.

    My story – collegiate triathlete up until 2 years ago, continued running and biking recreationally until I got pregnant. My daughter is now 7 months and I am looking to get back into tris, but I’m back at square one ( I haven’t swum in years and not sure I can even run 3 miles without stopping).

    My question: should I focus on re-building a stronger base before jumping back in or is the beginner program gentle enough? I understand I might have to accommodate as is to make sure I maintain a strong milk supply (which can be pretty dependent on energy expenditure vs intake).

    • Rich Strauss
      REPLY

      Congrats on your new addition!

      To be clear, the Beginner level of FastCamp isn’t a couch to 10k kinda program. We had to make some assumptions about starting fitness, namely that you’ve been doing the typical winter triathlete thing, and it’s March, so you already have some fitness. I’d say that if you’ve been running consistently 3-4x/wk and cycling 2-3x, at pretty much any intensity, you’re good. If not, then I think you’ll be Ok to drop into the cycling but likely need to wait/be smart with the run. Hope this helps!

  • Matt Bare
    REPLY

    Completed the Day 2 TT on the bike and my avg. heart rate was 144. How do I use/ figure out my LTHR to work the chart on the Quick start guide. Sorry I am new to training by heart rate, trained by RPE in the past. Thank you

    • patrick
      REPLY

      Matt, you want to use the information in the QuickStart guide that was included with a download link in your Week One email…there’s a table at the bottom with percentages!

  • Matt Bare
    REPLY

    Completed the Day 2 TT on the bike and my avg. heart rate was 144. How do I use/ figure out my LTHR to work the chart on the Quick start guide. Sorry I am new to training by heart rate, trained by RPE in the past. Thank you

    • patrick
      REPLY

      Matt, you want to use the information in the QuickStart guide that was included with a download link in your Week One email…there’s a table at the bottom with percentages!

  • Brian
    REPLY

    Is this program going to help as my 2012 schedule is: Rock&Roll Marathon in DC on Saturday. April 1st Cherry Blossom 10mile, May 6th 70.3 Rev3 Knoxville, TN (A – Race). June 70.3 Rev3 Quassy, Aug Ironman 70.3 National Harbor DC, Sept 140.6 Rev3 Cedar Point(A-race), and finish year at IM Florida(A-Race). My goal is to qualify for Kona in 2013 so I need to get faster! Did the 1000m swim tonight in 18:10, I am a strong biker, and a slow 3:40 marathon runner. Let me know – Thanks.

    • Rich Strauss
      REPLY

      Hi Brian,

      No, I don’t think it is. Your marathon (sorry, you didn’t give a date) places a very significant speedbump in your season, with regards to triathlon training. Also, you have a half Ironman at the end of FastCamp. You could modify FC to fit your half but, assuming your marathon is this coming Saturday (?), that will require at least a couple weeks of significant recovery and that’s just a very difficult and specialized scenario to work an athlete through. Beyond the scope of this free training program, frankly.

      • Rich Strauss
        REPLY

        Sorry, hit reply too soon…

        Now the rest of your season is something we could work with you on. I would say you have a very complicated triathlon season, with so many half leading up to a Sept IM and then turning around about 7-8wks later to do another IM.

  • Brian
    REPLY

    Is this program going to help as my 2012 schedule is: Rock&Roll Marathon in DC on Saturday. April 1st Cherry Blossom 10mile, May 6th 70.3 Rev3 Knoxville, TN (A – Race). June 70.3 Rev3 Quassy, Aug Ironman 70.3 National Harbor DC, Sept 140.6 Rev3 Cedar Point(A-race), and finish year at IM Florida(A-Race). My goal is to qualify for Kona in 2013 so I need to get faster! Did the 1000m swim tonight in 18:10, I am a strong biker, and a slow 3:40 marathon runner. Let me know – Thanks.

    • Rich Strauss
      REPLY

      Hi Brian,

      No, I don’t think it is. Your marathon (sorry, you didn’t give a date) places a very significant speedbump in your season, with regards to triathlon training. Also, you have a half Ironman at the end of FastCamp. You could modify FC to fit your half but, assuming your marathon is this coming Saturday (?), that will require at least a couple weeks of significant recovery and that’s just a very difficult and specialized scenario to work an athlete through. Beyond the scope of this free training program, frankly.

      • Rich Strauss
        REPLY

        Sorry, hit reply too soon…

        Now the rest of your season is something we could work with you on. I would say you have a very complicated triathlon season, with so many half leading up to a Sept IM and then turning around about 7-8wks later to do another IM.

  • Mike
    REPLY

    Thank you for allowing us to participate in the FC experience. I can’t wait to see what kind of improvements come from this.

    However, I am a little concerned that this may set me back from my current training. Can you please give me feedback on how I should use FC in preparation for my first two races?

    Sprint – April 15
    Half Marathon – May5
    OLY – May 19

    Thanks again

    • Rich Strauss
      REPLY

      Mike,
      FC would be a good tool for you, as the long run will build up to half marathon levels…or you could work with us to adapt it to your current fitness. What are the current lengths of your long bike and long run, if any?

      • Mike
        REPLY

        My long run has been 12 miles with an expected 15 this weekend.
        My long bike was 40 miles and I just finished a brick this weekend with
        15 Mi. bike followed by a 2 mile run and repeat 3X.

        I hope this helps you understand where I am and how I can fit FC in my race schedule.

        Thank you again!

          • Rich Strauss

            I’d say you’re ready for your half marathon now 🙂 Suggest you take the main set from the FC long run and insert it into your existing long run. You may need to dial down the length of the long run you’ve been doing to accommodate this (be smart!) and no reason for you to run longer than 2:00.

  • Mike
    REPLY

    Thank you for allowing us to participate in the FC experience. I can’t wait to see what kind of improvements come from this.

    However, I am a little concerned that this may set me back from my current training. Can you please give me feedback on how I should use FC in preparation for my first two races?

    Sprint – April 15
    Half Marathon – May5
    OLY – May 19

    Thanks again

    • Rich Strauss
      REPLY

      Mike,
      FC would be a good tool for you, as the long run will build up to half marathon levels…or you could work with us to adapt it to your current fitness. What are the current lengths of your long bike and long run, if any?

      • Mike
        REPLY

        My long run has been 12 miles with an expected 15 this weekend.
        My long bike was 40 miles and I just finished a brick this weekend with
        15 Mi. bike followed by a 2 mile run and repeat 3X.

        I hope this helps you understand where I am and how I can fit FC in my race schedule.

        Thank you again!

          • Rich Strauss

            I’d say you’re ready for your half marathon now 🙂 Suggest you take the main set from the FC long run and insert it into your existing long run. You may need to dial down the length of the long run you’ve been doing to accommodate this (be smart!) and no reason for you to run longer than 2:00.

  • Torben
    REPLY

    hi fastcamp, i’m a beginner triathlete, but generally in good form(running and biking).

    i have been looking forward to get some structure into my training. i have registered to race a 70.3 on the 1. july.

    but i have a problem now, i have food-allergies and a week ago i ate something that my body didn’t agree with. that means my muscles a “hard”, meaning that i can run and bike but not perform at test levels…

    so what should i do? postpone the schedule untill i can get a good start or ….?

  • Torben
    REPLY

    hi fastcamp, i’m a beginner triathlete, but generally in good form(running and biking).

    i have been looking forward to get some structure into my training. i have registered to race a 70.3 on the 1. july.

    but i have a problem now, i have food-allergies and a week ago i ate something that my body didn’t agree with. that means my muscles a “hard”, meaning that i can run and bike but not perform at test levels…

    so what should i do? postpone the schedule untill i can get a good start or ….?

  • Alex
    REPLY

    Rich and Patrick, thanks for allowing us into your FC initiative, and for all the great advice you have so generously shared.

    Have completed my 1000m swim test and the 5km trial (ouch!). The 5km shook some rust off the old legs and reacquainted myself with the searing lung.

    I don’t have a question, just wanted to thank you and tell you I’m looking forward to the rest of the program.

    Alex

  • Alex
    REPLY

    Rich and Patrick, thanks for allowing us into your FC initiative, and for all the great advice you have so generously shared.

    Have completed my 1000m swim test and the 5km trial (ouch!). The 5km shook some rust off the old legs and reacquainted myself with the searing lung.

    I don’t have a question, just wanted to thank you and tell you I’m looking forward to the rest of the program.

    Alex

  • Janine Fraser
    REPLY

    This may be a dumb question…:)…but I’ll ask anyway. For the heart rate or power tests, I assume the 100% (that determines all zones) is the avg heart rate or power that one is able to maintain for the tt? Thanks!

  • Janine Fraser
    REPLY

    This may be a dumb question…:)…but I’ll ask anyway. For the heart rate or power tests, I assume the 100% (that determines all zones) is the avg heart rate or power that one is able to maintain for the tt? Thanks!

  • Adam
    REPLY

    Hi guys, great to be apart of this, finished one season of triathlons and looking to step up to the plate more this year.

    Finished my bike test and Normalized power on WKO was 205 for the 42 mins. Average heart rate was 181 BPM just wondering if this is normal or a sign I went to hard. For you information I am 26 years of age and weigh 170.

    Thanks Adam

    • patrick
      REPLY

      Adam, HR is entirely relative…you could be super tiny, super aerobic r maybe really dehydrated…or just fine. So many things can impact it. But your numbers look great to me. Nice test!

  • Adam
    REPLY

    Hi guys, great to be apart of this, finished one season of triathlons and looking to step up to the plate more this year.

    Finished my bike test and Normalized power on WKO was 205 for the 42 mins. Average heart rate was 181 BPM just wondering if this is normal or a sign I went to hard. For you information I am 26 years of age and weigh 170.

    Thanks Adam

    • patrick
      REPLY

      Adam, HR is entirely relative…you could be super tiny, super aerobic r maybe really dehydrated…or just fine. So many things can impact it. But your numbers look great to me. Nice test!

  • Tammy
    REPLY

    Hi Rich. My swim TT result was ~21:30 which is significantly slower than your “good” swimming metric of ~17:30-18:00. Do you recommend looking for a coach to help with technique? Thanks.

    • patrick
      REPLY

      @Tammy, patrick here. Yes, I would recommend that in addition to your technique focus and reviewing the swim ebook that some 1:1 instruction would be helpful. We recommend that you find someone who can do video and is willing to do 4-6 sessions in the course of 2 weeks so you can do some pretty intense learning / feedback cycles. Good luck!

  • Tammy
    REPLY

    Hi Rich. My swim TT result was ~21:30 which is significantly slower than your “good” swimming metric of ~17:30-18:00. Do you recommend looking for a coach to help with technique? Thanks.

    • patrick
      REPLY

      @Tammy, patrick here. Yes, I would recommend that in addition to your technique focus and reviewing the swim ebook that some 1:1 instruction would be helpful. We recommend that you find someone who can do video and is willing to do 4-6 sessions in the course of 2 weeks so you can do some pretty intense learning / feedback cycles. Good luck!

  • Mark Levine
    REPLY

    @patrick, just downloaded the #fastcamp training zones util. Great tool. When in doubt should I interpret a workout based on heart rate or pace based? I normally run with 3 fields. large Pace , 2 smaller fields showing distance, Heartrate. This changes when running intervals on the track to show (2) fields Pace and LapTime. My HR seems to lag behind my effort and on some days the rate is high but the effrort doesn’t seem to be that hard. Would you recommmend I run with my Garmin set to display HR ZONE or PACE?

  • Mark Levine
    REPLY

    @patrick, just downloaded the #fastcamp training zones util. Great tool. When in doubt should I interpret a workout based on heart rate or pace based? I normally run with 3 fields. large Pace , 2 smaller fields showing distance, Heartrate. This changes when running intervals on the track to show (2) fields Pace and LapTime. My HR seems to lag behind my effort and on some days the rate is high but the effrort doesn’t seem to be that hard. Would you recommmend I run with my Garmin set to display HR ZONE or PACE?

  • Eran Iohan
    REPLY

    Hi guys I’m excited to take part of FC.

    Currently I’m able to ride only on my trainer, which has power, HR reading, incline and more. Do I need to make any adjustments to my rides? What incline to use during TT trail?

    • Rich Strauss
      REPLY

      Eran, no need to use any incline. However, it’s likely that the power function of that trainer as some sort of calibration procedure. MAKE SURE you do that before your test and for EVERY subsequent trainer session!

  • Eran Iohan
    REPLY

    Hi guys I’m excited to take part of FC.

    Currently I’m able to ride only on my trainer, which has power, HR reading, incline and more. Do I need to make any adjustments to my rides? What incline to use during TT trail?

    • Rich Strauss
      REPLY

      Eran, no need to use any incline. However, it’s likely that the power function of that trainer as some sort of calibration procedure. MAKE SURE you do that before your test and for EVERY subsequent trainer session!

  • Diana
    REPLY

    Enjoying the FC workouts so far. Thank you for this fun training opportunity! It is nice to take a different approach. I have done several sprint tris, one olympic tri, one marathon and a handful of half marathons over the last few years. All of which I trained using a distance based training plan. I am looking forward to the next 8 weeks to hopefully get faster and learn a lot in the process.

    I did my bike TT on Tuesday and the run test today. My Garmin tells me my avg HR and max HR during each workout. On the EN Training Zones Calculator tool you guys provided, which of these should I use? Thanks!!

  • Diana
    REPLY

    Enjoying the FC workouts so far. Thank you for this fun training opportunity! It is nice to take a different approach. I have done several sprint tris, one olympic tri, one marathon and a handful of half marathons over the last few years. All of which I trained using a distance based training plan. I am looking forward to the next 8 weeks to hopefully get faster and learn a lot in the process.

    I did my bike TT on Tuesday and the run test today. My Garmin tells me my avg HR and max HR during each workout. On the EN Training Zones Calculator tool you guys provided, which of these should I use? Thanks!!

  • Ann-Marie
    REPLY

    Hi Guys!,

    I’m very excited to be part of fast camp – thanks for the opportunity. I just wanted to ask your advise about the long run workouts. Currently, I’m maintaining about 12-13 miles for my long weekend runs. I see that at least for the first long run the workout calls for a 1 hour run (about 7 -8 miles for me), How would you recommend that I adjust the workouts so that I can keep my run base? Should I just do the main set as outlined and then go ahead and keep running at a steady pace to get in the miles?
    Thanks!

    • Rich Strauss
      REPLY

      Do the warm up, main set, then add Z1-2 time to your current 12-13 mile run in. However, you may find that with the addition of intervals to your long run, the stress of “our” long run is greater than what you’re used to. Just be smart and dial down the volume if that’s the right call. In other words, don’t blindly run 12-13 miles, make the call in real time.

  • Ann-Marie
    REPLY

    Hi Guys!,

    I’m very excited to be part of fast camp – thanks for the opportunity. I just wanted to ask your advise about the long run workouts. Currently, I’m maintaining about 12-13 miles for my long weekend runs. I see that at least for the first long run the workout calls for a 1 hour run (about 7 -8 miles for me), How would you recommend that I adjust the workouts so that I can keep my run base? Should I just do the main set as outlined and then go ahead and keep running at a steady pace to get in the miles?
    Thanks!

    • Rich Strauss
      REPLY

      Do the warm up, main set, then add Z1-2 time to your current 12-13 mile run in. However, you may find that with the addition of intervals to your long run, the stress of “our” long run is greater than what you’re used to. Just be smart and dial down the volume if that’s the right call. In other words, don’t blindly run 12-13 miles, make the call in real time.

  • Aaron Wilson
    REPLY

    Coaches – super pumped to be doing FC! My question: with all of this quality work, do you find you are able to recover enough? Specifically, I did your ‘basic week’ concept this off season and found my legs were pretty much ALWAYS sore even after stopping weight training. I tried going 3 weeks on/1 off which helped but week 3 was a real bear. Some weeks I had to cut sessions short. I’m 38 years old but still wanna be fast.

    • Rich Strauss
      REPLY

      Our OS plan, similar to the FC, has two days completely off per week, Monday and Friday. Total volume is 6-8hrs per week. Were you taking these days off? Adding volume to our OS plan? That could explain things. As this week is a testing week it’s a little different from the weeks you’ll see going forward, but FC has two “no legs” day per week.

      Where we see people getting into trouble is when they look at our plan, then look at what they’ve been doing, and then try to do some combination of ours + theirs = more volume than we intended to place within our training weeks = scenarios like you describe above.

  • Aaron Wilson
    REPLY

    Coaches – super pumped to be doing FC! My question: with all of this quality work, do you find you are able to recover enough? Specifically, I did your ‘basic week’ concept this off season and found my legs were pretty much ALWAYS sore even after stopping weight training. I tried going 3 weeks on/1 off which helped but week 3 was a real bear. Some weeks I had to cut sessions short. I’m 38 years old but still wanna be fast.

    • Rich Strauss
      REPLY

      Our OS plan, similar to the FC, has two days completely off per week, Monday and Friday. Total volume is 6-8hrs per week. Were you taking these days off? Adding volume to our OS plan? That could explain things. As this week is a testing week it’s a little different from the weeks you’ll see going forward, but FC has two “no legs” day per week.

      Where we see people getting into trouble is when they look at our plan, then look at what they’ve been doing, and then try to do some combination of ours + theirs = more volume than we intended to place within our training weeks = scenarios like you describe above.

  • Doug
    REPLY

    I have a couple of questions for y’all. On days where there are 2 workouts scheduled are they to be done as separate workouts or as a brick? If separate does order matter?

    Another question is that I have noticed that swimming is based on distance and not time like the rest of the workouts. Why is this? Doesn’t this kind of go against what you are coaching for the other disciplines? Just curious as to why the swim isn’t time based as well.

    Thanks!

    • Rich Strauss
      REPLY

      The first workout is the more important of the two, second is less important. Prefer to have them done separately, AM/PM, if possible but as a brick is fine too.

      Because swimming is nearly always done under very controlled circumstances: in a measure pool, with pace clock, etc. It’s also non impact. As a result swim workouts are very much like track workouts for running: set distances, intervals, etc.

  • Doug
    REPLY

    I have a couple of questions for y’all. On days where there are 2 workouts scheduled are they to be done as separate workouts or as a brick? If separate does order matter?

    Another question is that I have noticed that swimming is based on distance and not time like the rest of the workouts. Why is this? Doesn’t this kind of go against what you are coaching for the other disciplines? Just curious as to why the swim isn’t time based as well.

    Thanks!

    • Rich Strauss
      REPLY

      The first workout is the more important of the two, second is less important. Prefer to have them done separately, AM/PM, if possible but as a brick is fine too.

      Because swimming is nearly always done under very controlled circumstances: in a measure pool, with pace clock, etc. It’s also non impact. As a result swim workouts are very much like track workouts for running: set distances, intervals, etc.

  • Rich Strauss
    REPLY

    Folks, we have closed this post to new comments. Please go to the top of this post, click on the Fastcamp blog category link under the title of post. This will pull up all of the blogs posts under the FastCamp category. Select the most recently dated post and post your questions there. Thanks!

  • Rich Strauss
    REPLY

    Folks, we have closed this post to new comments. Please go to the top of this post, click on the Fastcamp blog category link under the title of post. This will pull up all of the blogs posts under the FastCamp category. Select the most recently dated post and post your questions there. Thanks!

  • Paolo
    REPLY

    I have two questions on wednesday & sunday run workouts of week 2
    Recover (4′) between 1 mile repeats: it’s better to walk, jog or run ?
    Between 1/2 mile repeats the recover is (4′) ?
    Thanks!

  • Paolo
    REPLY

    I have two questions on wednesday & sunday run workouts of week 2
    Recover (4′) between 1 mile repeats: it’s better to walk, jog or run ?
    Between 1/2 mile repeats the recover is (4′) ?
    Thanks!

  • Jodi Katzenberger
    REPLY

    I did a half marathon on Saturday and the first 6 mile were fantastic..8:30 pace..which is excellent for me and I felt great! The next many miles were hell! The pain started in my feet and landed in my back..horrible pain. I had to take walk breaks which killed me!! I suspect my shoes so there is now a pair of Saucony’s in the parking lot at the Ford Plant. These were a different brand of shoes I tried. Were they the shoes?

    Lastly…loved the swim workout today..it was fantastic!!!!!!

    Thanks!!

    • Rich Strauss
      REPLY

      Sounds like the shoes. NEVER TRY NEW SHOES IN A RACE!! 🙂 In fact, be very, very careful with changing shoes. I know what works for me and I buy 3-4 pairs at a time through closeout sales so I have always have what I need despite the shoe companies making tweaks to their models…

  • Jodi Katzenberger
    REPLY

    I did a half marathon on Saturday and the first 6 mile were fantastic..8:30 pace..which is excellent for me and I felt great! The next many miles were hell! The pain started in my feet and landed in my back..horrible pain. I had to take walk breaks which killed me!! I suspect my shoes so there is now a pair of Saucony’s in the parking lot at the Ford Plant. These were a different brand of shoes I tried. Were they the shoes?

    Lastly…loved the swim workout today..it was fantastic!!!!!!

    Thanks!!

    • Rich Strauss
      REPLY

      Sounds like the shoes. NEVER TRY NEW SHOES IN A RACE!! 🙂 In fact, be very, very careful with changing shoes. I know what works for me and I buy 3-4 pairs at a time through closeout sales so I have always have what I need despite the shoe companies making tweaks to their models…

  • Rich Strauss
    REPLY

    THE COMMENTS SECTION OF THIS BLOG POST IS CLOSED.

    Please post all FastCamp question tothe most recent FastCamp blog post. Just click on the “FastCamp” category link under the title of this post (top of this page)

  • Rich Strauss
    REPLY

    THE COMMENTS SECTION OF THIS BLOG POST IS CLOSED.

    Please post all FastCamp question tothe most recent FastCamp blog post. Just click on the “FastCamp” category link under the title of this post (top of this page)

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