FAQs for
Specific Coaching Plans
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Mike Pigg's Triathlon
Plan
PC Coach Cycling
Plan
Jeff Galloway's Marathon
/ Half- Marathon Plan
Coach Benson's Heart
Rate Running Plan
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Mike Pigg's
Triathlon Training Plan
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| QUESTION: |
When I try to update my plan and
get three new weeks of workouts, the software tells me
the plan is not due for an update.
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| ANSWER: |
The Triathlon plan will only
update after noon on Friday of the last week for which
you already have scheduled workouts. This is to make sure
you complete the MAF tests before doing the update. If
you must see the next week's workouts before noon on Friday,
you can set your computer clock ahead to that time, do
the update, and then don't forget to set you computer
clock back to the correct date and time.
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| QUESTION: |
When I indicate in an
update interview that I want to move to the anaerobic
phase, the plan still does not schedule anaerobic workouts.
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| ANSWER: |
You must have inicated that you
have at least 10 hours per week available for training.
If you have less than that, all of the hours should be
spent in your aerobic zone. If you increase the number
of hours per week to 10 or more, the program will start
to schedule anaerobic workouts for you.
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| QUESTION: |
When I use the Quick Setup
to upload my next five workouts to my Polar Heart Rate
Monitor, why don't the swim workouts get uploaded?
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| ANSWER: |
Most of our customers have indicated
that they do not wear the watch in the water, so we decided
not to make those workouts uploadable. If you choose to
wear your HRM in the pool, you can use the basic set option
on your watch and then download your data into the swim
workout on the calendar. You can also use the Exercise
Definition Manager (go to Data Transfer Center / Upload
Data / Workout Setup) and create a workout to upload to
the watch and use for your swim.
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PC Coach Cycling
Plan
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| QUESTION: |
The Cycling plan will place strength
training workouts on the calendar for me if I indicate
I want them, but it does not give specific exercises or
weight recommendations
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| ANSWER: |
The weight training workouts in the Cycling plan are
intentionally generic because cyclists and coaches have
widely varying opinions on what is appropriate. We recommend
you refer to one of the training books from our library,
such as Weight Training for Cyclists or Serious Cycling.
Read more on our Cycling
Books page.
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| QUESTION: |
I've selected the objective of "Race
a Season". How do I schedule races?
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| ANSWER: |
The cycling plan will use periodization to train you
for a full season, peaking at the end of the season. You
can place races on the calendar to fill out your season's
schedule and then manually taper for each race depending
on how important that race is. Be sure to read the chapter
on "Training for Competitive Cycling" in the
Cycling 'manual' found in the program under Help / Training
Plan Books. This will help you have a successful season.
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Jeff Galloway's
Marathon Plan
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| QUESTION: |
What are "Gliders"?
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| ANSWER: |
Gliders are a relaxed and quick turnover motion which
follows an acceleration with practically no effort expended.
The emphasis is on finding an efficient and restful stride.
Open the Galloway Training Plan Book (under Help in the
program) and search on Glider for details and instructions
on how to perform acceleration gliders.
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Coach Benson's
Heart Rate Running Plan
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| QUESTION: |
What are the "Big Five" stretches
that Coach Benson mentions in Workout Guides?
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| ANSWER: |
1. Hang Ten stretches your hamstrings.
Bend over and hang your fingers toward your toes while
relaxing your neck muscles and letting your head hang.
This will also loosen your lower back muscles.
2. Lunge loosens both your hip flexors
and your groin muscles. Step forward with one leg.
Keep the toe of the trailing leg pointed straight down
as you drop your knee to the ground. Stretch the groin
by rolling your foot over so the inside edge is flat against
the ground.
3. Splits stretch your adductors or the
inside of your thights. Feet should be parallel and spread
as far apart as possible. Fold your arms at the elbows
and bend forward while trying to reach the ground with
your folded arms.
4. Flamingo stretches your quads. Balance
on one foot or hold onto a nearby object. Bend your other
knee and grab your toes behind you. Keep your knee pointed
down with your torso perpendicular to the ground.
5. Heel Drop loosens calf muscles and helps
prevent Achilles tendonitis. Stand on a curb or step and
drop your heels to the point of pain. Quickly rise slightly
to find the point of discomfort and relax your calves.
Your heels will move closer to the ground as your calves
stretch.
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PC Coach Elite Support 
