Comments on: G, Gordo, Gordon http://scottkmcmillan.wordpress.com/2008/01/07/g-gordo-gordon/ Tips for Triathlon and Ironman Racing, Training, Nutrition, Biomechanics and Exercise Physiology. Fri, 20 Nov 2009 08:51:27 +0000 http://wordpress.com/ hourly 1 By: Paul Fleuren http://scottkmcmillan.wordpress.com/2008/01/07/g-gordo-gordon/#comment-2202 Paul Fleuren Mon, 14 Jan 2008 00:08:54 +0000 http://scottkmcmillan.wordpress.com/2008/01/07/g-gordo-gordon/#comment-2202 I like to work on a 3 week cycle with a 6 week block. For example, week 1: run focus (84km) week 2: bike focus (360km) week 3: swim focus (10-15km) repeat My focus discipline will generally involve increasing my frequnecy to meet the volume. i don't really increase the length of sessions too much. This means I will generally cut back on the frequency in one of the other disciplines ( I usually select the strongest to cut back on. Week 2 is always my toughest week in terms of volume because of the bike focus. I try to carry over as much of my week 1 run volume int week 2. Week 3 is a slight reduction in volume with an increase in swimming (It serves as a recovery week but with a swim emphasis). Does that make sense? As a working class age grouper this is the best way for my to juggle what I consider to be optimal volume Paul I like to work on a 3 week cycle with a 6 week block.
For example,
week 1: run focus (84km)
week 2: bike focus (360km)
week 3: swim focus (10-15km)
repeat
My focus discipline will generally involve increasing my frequnecy to meet the volume. i don’t really increase the length of sessions too much. This means I will generally cut back on the frequency in one of the other disciplines ( I usually select the strongest to cut back on.
Week 2 is always my toughest week in terms of volume because of the bike focus. I try to carry over as much of my week 1 run volume int week 2. Week 3 is a slight reduction in volume with an increase in swimming (It serves as a recovery week but with a swim emphasis).

Does that make sense?

As a working class age grouper this is the best way for my to juggle what I consider to be optimal volume

Paul

]]> By: Scott McMillan http://scottkmcmillan.wordpress.com/2008/01/07/g-gordo-gordon/#comment-2145 Scott McMillan Wed, 09 Jan 2008 04:45:28 +0000 http://scottkmcmillan.wordpress.com/2008/01/07/g-gordo-gordon/#comment-2145 Hopper's like you need to build into it. Consecutive 20hr weeks take some doing as you know by how your life changed when you hit a 15hr week. I like to challenge people but I do not beleive in being stupid about it. I generally prescribe these weeks at the end of pre-season training before doing some more instense work OR doing them in the IM specific phase. I would try to get in 3-5 solid weeks before switching things up again. That is for someone fairly new to IM training. Vets - they will do much more if they have the time. ---Scott Hopper’s like you need to build into it. Consecutive 20hr weeks take some doing as you know by how your life changed when you hit a 15hr week. I like to challenge people but I do not beleive in being stupid about it.

I generally prescribe these weeks at the end of pre-season training before doing some more instense work OR doing them in the IM specific phase. I would try to get in 3-5 solid weeks before switching things up again. That is for someone fairly new to IM training.

Vets – they will do much more if they have the time.

—Scott

]]> By: samuelfsmith http://scottkmcmillan.wordpress.com/2008/01/07/g-gordo-gordon/#comment-2144 samuelfsmith Wed, 09 Jan 2008 04:10:11 +0000 http://scottkmcmillan.wordpress.com/2008/01/07/g-gordo-gordon/#comment-2144 At what times and with what frequency does one attempt these 2X IM weeks? Once, twice a summer ... every week for 3 months heading into IM. Grasshopper wants to know Sensei! At what times and with what frequency does one attempt these 2X IM weeks? Once, twice a summer … every week for 3 months heading into IM. Grasshopper wants to know Sensei!

]]> By: Scott McMillan http://scottkmcmillan.wordpress.com/2008/01/07/g-gordo-gordon/#comment-2139 Scott McMillan Mon, 07 Jan 2008 23:40:56 +0000 http://scottkmcmillan.wordpress.com/2008/01/07/g-gordo-gordon/#comment-2139 Hey Paul - good to hear from you. That is an interesting way to think of IM training. 2X IM per week as minimum standard to see solid improvements. I agree, of course, how that gets placed in a program can vary depending on the athlete's lifestyle. Thanks for the comment. ---Scott Hey Paul – good to hear from you. That is an interesting way to think of IM training. 2X IM per week as minimum standard to see solid improvements. I agree, of course, how that gets placed in a program can vary depending on the athlete’s lifestyle.

Thanks for the comment.

—Scott

]]> By: Paul Fleuren http://scottkmcmillan.wordpress.com/2008/01/07/g-gordo-gordon/#comment-2138 Paul Fleuren Mon, 07 Jan 2008 22:50:47 +0000 http://scottkmcmillan.wordpress.com/2008/01/07/g-gordo-gordon/#comment-2138 Thanks for sharing your thoughts on the Gordo article. Your's and his are both good reads. I have always believed you need to do at least 2 x IM's (in terms of volume) to get into that highly adaptative phase specific to the IM event. ie 10k swimming, 360k riding, 84k running as benchmark or minimum standards. Which ends up being approximately 20-24hrs PW. Thats where I'm heading anyway and it is certainly paying off big time. Cheers Paul Thanks for sharing your thoughts on the Gordo article.

Your’s and his are both good reads.

I have always believed you need to do at least 2 x IM’s (in terms of volume) to get into that highly adaptative phase specific to the IM event.

ie 10k swimming, 360k riding, 84k running as benchmark or minimum standards. Which ends up being approximately 20-24hrs PW.

Thats where I’m heading anyway and it is certainly paying off big time.

Cheers
Paul

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