Training Plans FAQ

Q: Your training plan description offers continued support. How do I receive that?

1. Please email me an email to Rich with your email address, the plan you've purchased and your goal race. Feel free to tell me anything else about you. I like to get a feel for who is joining my community here. With your permission, I'd like to use this information to pass on any clinic or sponsor discounts I'm able to offer you. I will also include you on my newsletter list and any internal tips and valuable discussions I send to me athletes.

2. Please send me your username in the CF forum (not TrainingPeaks.com, we are completely separate) so I can add you to the Training Plan Support Forum access list. If you don't have a CF username, please register here: http://cruciblefitness.com/forum/policy.asp

Q: How do I receive the support docs for the training plan?

• Use the Workout Calendar to find the first training week of your training plan. Click "Log" on Monday and/or Tuesday of that week to see the workouts assigned to those first two days. You should see the support docs attached as files to those workouts.

• I will email you instructions (see above) for access the Swim Clinic e-Book.

Q: How do I know which Ironman training plan is for me?
A: When I begin to work with a client I have a few key questions I ask first to determine how I should proceed. I'll try to duplicate me decision tree below and you can use that decide which plan is best for you. For each question I've indicated an answer and a corresponding "ranking” to help you make your decision. When in doubt, step the plan down to a less aggressive level.

What is the current length of your long run and how long have you been running consistently at this volume?  Beginner = <1hr, not very long; Intermediate = 1.5hrs, consistently for several months. Advanced = 1.5-2hrs, all year round.

What is the current length of your long bike and how long have you been cycling consistently at this volume? Beginner = <2hrs, not very long; Intermediate = 2-3hrs, about one season. Advanced = 4-6+hrs, all year round.

Note for above: these questions speak to the depth of your base. Our goal is to build your long bike and run up to a consistent 4-6hr bike and 1:45-2:15 run. Where you are right now in relation to these goals determines how quickly we can advance your training volume.

How would you characterize your current body composition? Advanced = I could probably on lose another 5-8 pounds to get to my race weight. Intermediate = 15-20 pounds. Beginner = 20+. Note: weight + Ironman training volume = increased risk for injury due to the pounding your body is going to take, especially during your run training. So a poor body composition implies greater risk and a need to start conservatively.

Are you currently nursing any injuries? Will you be training through or within the constraints of an injury? Advance = no, I've been bulletproof for years. Intermediate = I did a while back but I know how to take care of and manage it. Beginner = yeah, I've got a twinge here and there, and I'm concerned that it might be an issue.

What non-training commitments place demands on your time and resources? Advanced = none, I can train as much as I want, especially on the weekends. Intermediate = typical real world person, with the standard commitments. However, my family is supportive and has agreed to let me get the work done on the weekends. Beginner = extremely busy. I need to train very efficiently, perhaps with the goal to just finish.

Q: What is the primary difference between the Intermediate and Advanced training plans?
A: In general, I feel run frequency and a health mix of cycling volume and intensity are the cornerstones of triathlon training. The Advanced plan assumes you have experience in these two areas and ramps you up towards our expectations relatively quickly. The Intermediate plans ease you into this a bit more. If you have any doubts, me recommendation is the Intermediate plan and then add cycling volume as the opportunity presents itself. However, be conservative with adding run volume.

Q: Do I need also need to purchase a TrainingPeaks.com subscription to use your training plan?
A: Please read the training plans terms of use.

Q: How is the training plan delivered to me?
A: Before you purchase the training plan you will be prompted to create a TrainingPeaks.com account (see terms of use above). When you purchase the plan you will then download this plan into your account. The plan is delivered to you in it's entirety, starting or ending on any day you select. You can make changes to the plan (moving workouts around, for example), but us making direct changes to your training plan is not covered by this service. We will make suggestions and answer questions posted in the Crucible Fitness discussion forum. However, if you require additional detailed guidance beyond the scope provided in the forum, please inquire about my consultation services.

Q: Does the plan account for my personal, work or racing schedule?
A: No. These training plans are generic, in that they are not specific to one individual or race schedule. You essentially pull the training plan off the shelf and apply it to your season, working your race schedule into the plan. However, the strength of the TrainingPeaks.com training log system is it's flexibility. It is very easy to modify the plan to suit your individual needs.

Q: I still have questions about what plan is best for me. Can you help?
A: Certainly! Please email me and I'll get back to you right away!