METHODOLOGY

Posted byNick ArndtPosted inData-Crunching

TRAINING

  • PLAN i
    • 18-23h /wk
      • W1 (80): HILL ECONOMY (PINECREST) – CUTDOWN (TRACK) – LONG RUN SURGES (KHT – 20)
      • W2 (85): CV (TREAD) – HILL CYCLE (BENDIX) – IN/OUT (LOCAL LOOP – 23)
      • W3 (85): HILL ECONOMY (PINECREST) – CUTDOWN (TRACK) – BRICK (NEW BUFFALO – 20)
      • W4 (90): SPEEDPLAY (TRACK) – CRUISE INTERVALS (TREAD) – BENDIX (20)
      • W5 (95): CV (TREAD) – HILL CYCLE (BENDIX) – SPICER (21)
      • W6 (95): HILL ECONOMY (PINECREST) – CUTDOWN (TRACK) – BRICK (NEW BUFFALO – 20)
      • W7 (100): SPEEDPLAY (TRACK) – CRUISE INTERVALS (TREAD) – BENDIX (20)
      • W8 (105): CV (TREAD) – HILL CYCLE (BENDIX) – SPICER (21)
      • W9 (105): LONG T CRUISERS (TREAD) – BACK-TO-BACK (BIG M – 21 / BVT – 26.2)
      • W10 (110): TREAD HILLS (TREAD) – DOUBLE T (TREAD) – BRICK (NEW BUFFALO – 20)
      • W11 (115): LONG T CRUISERS (TREAD) – DRESS REHEARSAL (MQT – 36)
      • W12 (115): TREAD HILLS (TREAD) – DOUBLE T (TREAD) – BRICK (NEW BUFFALO – 20)
      • W13 (120): LONG T CRUISERS (TREAD) – BACK-TO-BACK (WSP – 22 / NWST – 26.2)
      • W14 (90): CV (TREAD) – HILL CYCLE (BETHANY BEACH) – IN/OUT (LOCAL LOOP – 23)
      • W15 (60): HILL ECONOMY (PINECREST) – CUTDOWN (TRACK) – LONG RUN SURGES (DIRT ROLLERS – 15)
      • R: * / * / RACE
  • PLAN ii
    • 13-18h /wk
      • M: SHORT-MED (Q), P90X
      • Tu: SHORT, 6s, P90X
      • W: MEDIUM (Q), P90X
      • Th: XT (20+ OR 1h+), P90X
      • F: MED-LONG, P90X
      • Sa: LONG (L)
      • Su: XT (30+ OR 1.5h+)
  • RACE WEEK (R)
    • M: Q, YOGA
      • WU: 30min
      • 4s
      • Q: 10x30sec Hill Economy w/jog-downs
      • CD: 15min
    • Tu: SHORT, 6s, ISO
    • W: Q, PIL
      • WU: 15min
      • 4s
      • Q: 3x30sec Hill Economy w/jog-downs, 3x5min “steady” w/2min jogs, 3x20sec strides w/50sec jogs
      • CD: 15min
    • Th: SHORT, 4s, ARC
    • F: SHORT, 3h
    • Sa: RACE (0.5 OR 15min, R, 0 OR 15min)
    • Su: OFF

NOTES

  • STRIDES
    • 20sec w/50sec
    • 10sec w/25sec
  • HILLS
    • 12sec w/walk-downs
  • UPHILL TREADMILL
    • 20min @15% (4.3 – 4.8mph) + 6x20sec @8% (11 – 11.5mph)
  • TIME-BASED TRAINING
    • SHORT: 30min – 1h
    • SHORT-MED: 1h – 1h15
    • MEDIUM: 1h15 – 1h45
    • MED-LONG: 1h45 – 2h
    • LONG: 2h+

Q-SESSIONS

  • H = HILLS
    • HILL ECONOMY: 12x1min w/jog-downs + 20min “steady”
    • TREAD HILLS: 8×2:30 @8% w/2min jogs + 20min TP
    • HILL CYCLE: 6x~1mi Progression
  • T = THRESHOLD
    • CRUISE INTERVALS: 6x5min w/1min jogs
    • DOUBLE T: 2x5K w/3min jog
    • LONG T CRUISERS: 4x2mi w/2min jogs
  • V = VELOCITY
    • CUTDOWN: 6/5/4 @10K + 3/2/1min @5K w/50% jogs
    • CV: 8x1000CV w/1min
    • SPEEDPLAY: 2×90/90 + 4×60/60 + 4×30/30 + 4×15/15
      • “ONs” @5K
      • “OFFs” @5K+1min

L-SESSIONS

  • L = LONG
    • EXPLORE: “by feel”
    • LR SURGES: 1min “surges” every 10min
    • SPICER: 21mi
      • 3x Murphy Miles Loop via 1000N
    • BENDIX: 20mi
      • 7x Bendix Hill Loop via Cemetery
    • BACK-TO-BACK
      • Day 1: TRAIL/MTN
      • Day 2: RAIL TRAIL
        • “steady” working down to TP for last 10mi
    • BRICK: XT (30) + 20mi
      • 10E + 8x3min “surges” w/3min “floats” + E
    • IN & OUT: 23mi
      • 5E + 8x (1M + 1M+45sec) + 2E
    • DRESS REHEARSAL: “steady” on a route that mimics upcoming race (w/Race Fuel + Race Gear)

P90X

  • ROTATION
    • W1: EL, (REHAB) / AR1, YOGA, (REHAB) / ARC, TS
    • W2: CL, (REHAB) / AR2, ISO, (REHAB) / ARC, DEC
    • W3: TRIO, (REHAB) / AR3, PIL, (REHAB) / ARC, TW
  • RACE WEEK
    • M: YOGA
    • Tu: ISO
    • W: PIL
    • Th: ARC
  • RECOVERY WEEK
    • M: (XT 10+ OR 30min+), XS
    • Tu: (XT 10+ OR 30min+), RM
    • W: (XT 10+ OR 30min+), DYN
    • Th: (NILES THANKSGIVING 10K)
    • F: (XT 15+ OR 45min+), DYN
    • Sa: (XT 15+ OR 45min+), RM
    • Su: (XT 15+ OR 45min+), XS

REHAB

  • Lacrosse Ball: x1min E
  • Heel/Toe Walks: x1min E
  • Big Band
    • Front: x15e
    • Side: x15e
    • Back: x15e
  • Calf Raise Step-Ups: x15e
  • Hip-Hikers: x15e
  • Ankle Circles: x10e
  • VMO Ball Squeezes: x15
  • Toe Taps: x1min
  • Small Band
    • Clam Shells: x15e
    • Ankle Eversions/Inversions: x10e
  • Bosu Ball: 2x1min E
  • Foam Roll: x2min

XT

  • Outdoor road cycling
  • Indoor cycling on Zwift
  • Nordic skiing

WARM-UP ROUTINE

  • ALL Q/L-SESSIONS + RACES
    • Knee Circles: x10e
    • Heel Walks: x1min E
    • Front Twist Lunges: x5e
    • Side Steps w/Small Band: x10e
    • Front Skips w/Arms: x10
    • Back Skips w/Arms: x10
    • Side Skips w/Arms: x10e
    • Hip-Hurdlers: x10e

FUEL

  • PLAN i
    • Normal Training + XT
      • (anything)
    • Q-Sessions
      • 1x 20oz Skratch
        • 20carb, 400sod
      • Maple Gel (120g maple, 1/8tsp cinnamon)
        • 80carb
    • L-Sessions
      • Race Fuel
    • Races / DR
      • Night Before
        • 16oz Precision Tab
        • Patellie’s Veggie Supreme x5
        • 24oz water
      • Morning Of
        • 16oz Precision Tab @1h30
        • 1x Power Toast + 8oz coffee @1h15
        • 1x Precision Caf Gel + 4oz water @15min
      • During
        • Race Fuel
  • PLAN ii
    • Normal Training + XT
      • (anything)
    • Q-Sessions
      • (anything)
    • L-Sessions
      • (anything)
    • Races / DR
      • Night Before
        • 16oz Precision Tab
        • Patellie’s Veggie Supreme x5
        • 24oz water
      • Morning Of
        • 16oz Precision Tab @1h30
        • 1x Power Toast + 8oz coffee @1h15
        • 1x Precision Caf Gel + 4oz water @15min
      • During
        • Race Fuel

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