METHODOLOGY

TRAINING OUTLINE

BASE PHASE (JAN – MAY)
- 10-13h /wk
- XT: bike OR Zwift OR Nordic
- STRUCTURE ⤵
  - M: SHORT, P90X
  - Tu: SHORT, 6s, P90X
  - W: MEDIUM (Q), P90X
  - Th: XT (20+ OR 1h+), P90X
  - F: SHORT, P90X
  - Sa: LONG
  - Su: XT (30+ OR 1.5h+)
SUMMER PHASE (JUN – JUL)
- 13-15h /wk
- XT: bike
- STRUCTURE ⤵
  - M: SHORT-MED, P90X
  - Tu: SHORT, 6s, P90X
  - W: MEDIUM (Q), P90X
  - Th: XT (30+ OR 1.5h+), P90X
  - F: MED-LONG, P90X
  - Sa: LONG
  - Su: XT (40+ or 2h+)
RACE PHASE (AUG – RACE)
- 16wks (15-20h /wk)
- XT: bike
- STRUCTURE ⤵
  - 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 (BETHANY BEACH) – 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 – 20 / 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
    - M: Q, P90X
    - Tu: SHORT, 6s, P90X
    - W: Q, P90X
      - 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
    - F: SHORT, 3h
    - Sa: RACE (0.5, R)
    - Su: OFF
RECOVERY WEEK
- XT: bike OR Zwift
- STRUCTURE ⤵
  - M: XT (10+ OR 30min+), P90X
  - Tu: XT (10+ OR 30min+), P90X
  - W: XT (10+ OR 30min+), P90X
  - Th: XT (10+ OR 30min+), P90X
  - F: XT (10+ OR 30min+), P90X
  - Sa: XT (10+ OR 30min+), P90X
  - Su: XT (10+ OR 30min+), P90X
RECOVERY PHASE (DEC)
- 8-10h /wk
- XT: bike OR Zwift or Nordic
- STRUCTURE ⤵
  - M: SHORT, P90X
  - Tu: XT (20+ OR 1h+), P90X
  - W: SHORT, P90X
  - Th: XT (20+ OR 1h+), P90X
  - F: SHORT, P90X
  - Sa: MEDIUM
  - Su: OFF
TRUCK CAMPING
- XT: bike OR Zwift OR Nordic
- STRUCTURE ⤵
  - M: SHORT-MED, P90X
  - Tu: XT (25+ OR 1h15+), P90X
  - W: MEDIUM (Q), P90X
  - Th: XT (25+ OR 1h15+), P90X
  - F: SHORT, 6s, P90X
  - Sa: LONG
  - Su: LONG

NOTES

STRIDES
- 20sec w/50sec
- 10sec w/25sec
HILLS
- 12sec w/walk-downs
TIME
- 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
- 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 + 8x (3min “surges” w/3min “floats”) + E
- IN & OUT: 23mi
  - 5E + 8x (1M w/1M+1min) + 2E
- DRESS REHEARSAL: “steady” on a route that mimics upcoming race (w/Race Fuel + Race Gear)

P90X

BASE PHASE
- W1: EL, AR1, YOGA, ARC, TS
- W2: TC, AR2, ISO, ARC, DEC
- W3: DYN, AR3, PIL, ARC, TW
- W4: CL, AR1, YOGA, ARC, TS
- W5: EU, AR2, ISO, ARC, DEC
- W6: RM, AR3, PIL, ARC, TW
- W7: TRIO, AR1, YOGA, ARC, TS
- W8: INC, AR2, ISO, ARC, DEC
- W9: XS, AR3, PIL, ARC, TW
SUMMER PHASE
- W1: EL, AR1, YOGA, ARC, TS
- W2: TC, AR2, ISO, ARC, DEC
- W3: DYN, AR3, PIL, ARC, TW
- W4: CL, AR1, YOGA, ARC, TS
- W5: EU, AR2, ISO, ARC, DEC
- W6: RM, AR3, PIL, ARC, TW
- W7: TRIO, AR1, YOGA, ARC, TS
- W8: INC, AR2, ISO, ARC, DEC
- W9: XS, AR3, PIL, ARC, TW
RACE PHASE
- W1: AR1, TS, ARC, YOGA, AR1, DYN
- W2: AR2, DEC, ARC, ISO, AR2, RM
- W3: AR3, TW, ARC, PIL, AR3, XS
- R: YOGA, ISO, PIL
RECOVERY WEEK
- M: XS
- Tu: RM
- W: DYN
- Th: YOGA
- F: DYN
- Sa: RM
- Su: XS
RECOVERY PHASE
- W1: CB, AR1, YOGA, AR1, XS
- W2: SA, AR2, YOGA, AR2, XS
- W3: CST, AR3, YOGA, AR3, XS
- W4: BB, ARC, YOGA, ARC, XS

WARM-UP ROUTINE

ALL Q/L-SESSIONS + RACES
- Knee Circles: x10e
- Heel Walks: x1min
- 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
- Vinyasa: x2

FUEL

TRAINING
- E: (any fuel)
- Q
  - Before
    - 16oz water
    - 2x Power Toast
    - 10oz coffee
    - 1/2x Ignite (12oz)
  - During: 110carb, 610sod
    - 1.5x Skratch (20oz) = 30carb, 600sod
    - Maple Gel = 80carb, 10sod
      - 120g maple + 1/8tsp cinnamon
  - After
    - 20oz Hydrate
    - Power Smoothie
- L: (RACE FUEL)
- P90X: 16oz water
- XT: (any fuel)
RACES / DR
- Night Before
  - 16oz Precision Tab
  - Emma’s Pizza (The Rosa – al taglio)
    - w/peppers, mushrooms, onions
  - 24oz water
- Before
  - 16oz Precision Tab @1h30
  - 1x Power Toast + 8oz coffee @1h15
  - 1x Caf + 4oz water @15min
- During: (RACE FUEL)
- After: 20oz Hydrate

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