My Amp goes to 11

I almost feel this is a waste of a supreme title such as this on a post this time of year, but it is appropriate.  This is also a blatant rip off from Jeff Keils Blog.  Anyways.

Yesterday I mentioned a movie reminded me of the need for proper planning.  Every season I have attempted to make a detailed plan for the upcoming season, planning out how how I’m going to ramp up volume, how much I will do each week, etc.  This has lead to great results – and I think it will continue to do so.  However, I think this approach has a few fundamental flaws…

• What happens if in the progression of the season life intervenes and I am unable to progress as I planned?
• What happens when I am unable to complete a planned workout because of fatigue?
• What happens when I foolishly plow ahead following the plan?

The answer to those questions and many more unasked questions is an increase in my stress level, a decrease in my confidence, and possibly going over the abyss into being over-trained.

With the exception of the upcoming “Out Season” plan I am following from Endurance Nation, I am only going to plan from a high level focusing on the basic objectives of the cycle.  Revising the objectives when the cycle arrives based on the realities of where I am.  Selecting volume, workouts, and rest on a little more than weekly basis.

So what are the objectives for 2009?  To put it up to 11 at three races: Triple T, Ironman Wisconsin, Ironman Florida.

How am I going to do this?  Simple Really.  As I mentioned earlier I am going to follow the Endurance Nation Out Season plan, starting November 3rd for 16 weeks.  The goal of these 16 weeks is to get in the position to run as fast of a 5k as possible, and raise my FTP as high as possible.  Right now I’m looking at 350 watts as a target FTP and a 16:15.  Both of those are really a steep improvement, based on the experience it’s not an improvement that is unlikely for people following the Out Season Plan – those on the plan in 2007 saw an average of 15% FTP increase, and a similar increase in run speed.  Will it work that way for me?  I have no idea.  I have hope and plan to be dedicated.

Once that 4 month phase is complete I plan to take a couple of easier weeks, then repeat a selected 4 week cycle of the out season plan.  In general the out season will have very little volume, but crazy intensity; I am a little nervous about this but I’m going to take the plunge.

After that I am going start rebuilding my endurance while working to maintain whatever speed/strength I gain.  That will last 2×6 weeks.   Those 12 weeks will be fairly high in volume, but with a sprinkling of intensity, but unlike previous seasons the volume will be gotten through consistent moderate volume workouts, instead of portion being a massive ride and long run.

After that I will do 10 weeks of specific IM training – this is where I will finally put in the 6 hour ride and 2:30 – 2:45 runs.  These 10 weeks will end with a brief taper and IMWI.

Finally a short recovery and rebuild, capped off with IMFL.

That’s the plan, the details will come when appropriate and will be appropriate for how the season progresses.