METHODOLOGY

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TRAINING

• RACE PLAN
  • 16wks (15-20h /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 (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 – 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
• BASE PLAN
  • 12-15h /wk
    • M: SHORT-MED, P90X
    • Tu: SHORT, 6s, P90X OR XT (30+ OR 1.5h+), P90X
    • W: MEDIUM (Q), P90X
    • Th: XT (30+ OR 1.5h+), P90X OR XT (40+ OR 2h+), P90X
    • F: MED-LONG, P90X OR SHORT, 6s, P90X
    • Sa: LONG
    • Su: XT (40+ or 2h+) OR LONG
• 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

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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+

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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

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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)

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P90X

• RACE
  • W1: EL, AR1, YOGA, ARC, TS, DYN
  • W2: CL, AR2, ISO, ARC, DEC, DYN
  • W3: TRIO, AR3, PIL, ARC, TW, DYN
• BASE
  • W1/4/7: EL/CL/TRIO, AR1, YOGA, ARC, TS
  • W2/5/8: TC/EU/INC, AR2, ISO, ARC, DEC
  • W3/6/9: DYN/RM/XS, AR3, PIL, 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: (XT 10+ OR 30min+), YOGA
  • F: (XT 10+ OR 30min+), DYN
  • Sa: (XT 10+ OR 30min+), RM
  • Su: (XT 10+ OR 30min+), XS

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XT

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

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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: x3

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FUEL

• BASE
  • 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
  • P90X: 16oz water
  • XT: (any fuel)
• RACE
  • 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 Veggie Pizza
    • 24oz water
  • Before…
    • 16oz Precision Tab @1h30
    • 1x Power Toast + 8oz coffee @1h15
    • 1x Caf + 4oz water @15min
  • During…
    • (RACE FUEL)
  • After…
    • 20oz Hydrate