METHODOLOGY

Posted byNick ArndtPosted inData-Crunching

TRAINING OUTLINE

  • BASE PHASE (JAN – MAY)
    • 10-13h /wk
    • XT: bike OR Zwift OR Nordic
    • STRUCTURE ⤵
      • M: SHORT, P90X
      • Tu: SHORT, 6fs, 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, 6fs, 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 (13-18h /wk)
    • XT: bike
    • STRUCTURE ⤵
      • W1 (80): PINECREST – SPEEDPLAY – LONG RUN SURGES (KHT – 20)
      • W2 (85): CV – IN & OUT (LOCAL LOOP – 23)
      • W3 (85): HARDWOODS – BRICK (NEW BUFFALO – 20)
      • W4 (90): PINECREST – CRUISE COMBO – BENDIX (20)
      • W5 (95): TREADHILLS – QUAD T – SPICER (21)
      • W6 (95): HARDWOODS – BRICK (NEW BUFFALO – 20)
      • W7 (100): PINECREST – CRUISE COMBO – BENDIX (20)
      • W8 (105): TREADHILLS – QUAD T – SPICER (21)
      • W9 (105): CRUISE COMBO – BACK-TO-BACK (BIG M – 20 / BVT – 26.2)
      • W10 (110): DOUBLE T – BRICK (NEW BUFFALO – 20)
      • W11 (115): CRUISE COMBO – DRESS REHEARSAL (MQT – 36)
      • W12 (115): DOUBLE T – BRICK (NEW BUFFALO – 20)
      • W13 (120): CRUISE COMBO – BACK-TO-BACK (WSP – 20 / NWST – 26.2)
      • W14 (90): CV – IN & OUT (LOCAL LOOP – 23)
      • W15 (60): PINECREST – SPEEDPLAY – LONG RUN SURGES (DIRT ROLLERS – 15)
      • R: * / * / RACE
        • M: Q, P90X
          • WU: 15min
          • 4fs
          • Q: 10x30sec hills w/jog-downs
          • CD: 15min
        • Tu: SHORT-MED, 6fs, P90X
        • W: Q, P90X
          • WU: 15min
          • 4fs
          • Q: 3x30sec hills w/jog-downs, 3x5min UT w/2min jogs, 3x20sec strides w/50sec jogs
          • CD: 15min
        • Th: SHORT, 4fs
        • F: SHORT, 3ph
        • 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 WEEK (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, 6fs, P90X
      • Tu: XT (25+ OR 1h15+), P90X
      • W: MEDIUM (Q), P90X
      • Th: XT (25+ OR 1h15+), P90X
      • F: MEDIUM, P90X
      • Sa: LONG, XT
      • Su: LONG, XT

Q-SESSIONS

  • PINECREST (PC): 12x1min H w/downs + 20min UT
    • (MAPLE GROVE)
    • Lunge Routine
    • WU
    • 4fs
    • Q: (7.3mi / 50min)
    • CD
    • (HOME)
  • TREADHILLS (TH): 8×2:30 H @8% w/1:45 jogs + 20min TP
    • WU
    • (KINETIC)
    • Lunge Routine
    • Primer: 3min @10% @5mph
    • Q: (8.1mi / 54min)
    • CD
    • (HOME)
  • HARDWOODS (HW): 6x Hardwoods Loop (progression)
    • (BENDIX)
    • Lunge Routine
    • WU
    • 4fs
    • Q: (5.5mi / 37min)
    • CD
    • (HOME)
  • SPEEDPLAY (SP): 6/5min T + 4/3min CV + 2/1min V w/50% jogs
    • WU
    • (RIVER VALLEY)
    • Lunge Routine
    • 4fs
    • Q: (5.5mi / 31min)
    • CD
    • (HOME)
  • CV (CV): 10x3min CV w/1min jogs
    • WU
    • (KINETIC)
    • Lunge Routine
    • Primer: 3min @10% @5mph
    • Q: (7.2mi / 40min)
    • CD
    • (HOME)
  • CRUISE COMBO (CC): 8x5min T (alternating 8%) w/1:15 jogs
    • WU
    • (KINETIC)
    • Lunge Routine
    • Primer: 3min @10% @5mph
    • Q: (7.9mi / 50min)
    • CD
    • (HOME)
  • QUAD T (QT): 4x10min T w/2min jogs
    • WU
    • (KINETIC)
    • Lunge Routine
    • Primer: 3min @10% @5mph
    • Q: (8.6mi / 48min)
    • CD
    • (HOME)
  • DOUBLE T (DT): 2x20min T w/3min jog
    • WU
    • (KINETIC)
    • Lunge Routine
    • Primer: 3min @10% @5mph
    • Q: (8mi / 43min)
    • CD
    • (HOME)

L-SESSIONS

  • LR SURGES (LRS): 1min “surges” every 10min
  • SPICER (SPI): 21mi
    • 3x Murphy Miles Loop via 1000N
  • BENDIX (BEN): 20mi
    • 7x Bendix Hill Loop via Cemetery
  • IN & OUT (i/O): 23mi
    • 6E + 5x (2TP + 1ST) + 2E
  • BRICK (B): XT (30) + 20mi
    • 10E + 8x (3min “surges” w/3min “floats”) + E
  • BACK-TO-BACK (BB)
    • Day 1: TRAIL/MTN (20mi)
    • Day 2: RAIL TRAIL (26.2mi)
      • ST – TP (last 10K)
  • DRESS REHEARSAL (DR): 36mi
    • ST – UT w/RACE FUEL + GEAR

PACES

  • E: EASY
  • H: HARD
  • ST: STEADY
    • 6:15 – 6:45/mi
  • UT: UPTEMPO
    • 6:00 – 6:15/mi
  • TP: TOWPATH
    • 5:45 – 6:00/mi
  • T: THRESHOLD
    • 5:10 – 5:20/mi
  • CV: CRITICAL VELOCITY
    • 5:00 – 5:10/mi
  • V: VELOCITY
    • 4:45 – 4:55/mi

HR ZONES

  1. Recovery (<70%): <126
  2. Lower Aerobic (70-75%): 126-135
  3. Aerobic (75-80%): 135-144
  4. Upper Aerobic (80-85%): 144-153
  5. Threshold (85-88%): 153-158
  6. CV (88-92%): 158-165
  7. V (92-95%): 165-171
  8. Anaerobic (95-100%): 171-180

LUNGE 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

NOTES

  • FORM STRIDES (fs)
    • 20sec w/50sec
    • 10sec w/25sec
  • POWER HILLS (ph)
    • 12sec barefoot w/walk-downs (1:15)
  • TIME
    • SHORT: 30min – 1h
    • SHORT-MED: 1h – 1h15
    • MEDIUM: 1h15 – 1h45
    • MED-LONG: 1h45 – 2h
    • LONG: 2h+

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

FUEL

  • TRAINING
    • E: (any fuel)
    • Q
      • Before
        • 16oz water
        • 2x Power Toast
        • 10oz coffee
        • 1/2x Ignite (12oz)
      • During: 120carb, 810sod
        • 2x Skratch (20oz) = 40carb, 800sod
        • 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
  • WEATHER
    • Frozen (<33F, <20DP)
      • 13oz/h
      • 100carb/h
      • 236sod/h (600sod/L)
    • Cold (33-45F, 20-35DP)
      • 15oz/h
      • 95carb/h
      • 318sod/h (700sod/L)
    • Mild (45-58F, 35-50DP)
      • 18oz/h
      • 90carb/h
      • 436sod/h (800sod/L)
    • Warm (58-70F, 50-65DP)
      • 20oz/h
      • 95carb/h
      • 545sod/h (900sod/L)
    • Hot (>70F, >65DP)
      • 23oz/h
      • 100carb/h
      • 697sod/h (1,000sod/L)

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