Week 11

Satish Punna · April 15, 2013 12:37PM

I transitioned to the intermediate HIM plan from the beginner plan last week and felt like I kind of got my butt kicked. Wasn't really able to hold on to the FTP part of the long trainer session on Saturday but was able to hit the .85 segments. Hit the trainer again for 2 hrs on Sunday at .71. Don't think I have any major fit issues, but won't know for sure until I get my TT bike outside. Maybe this weekend for the big day? (keeping my fingers crossed for the weather) Felt tired this morning but the run went better than expected, no problem at all hitting the 3x1mile a TP intervals! Not sure what my problem was on Saturday but I'll have another kick at the can on Wednesday. I will miss today's swim and tomorrow's run due to work commitments, but hopefully will be back at the pool tomorrow night!

Hope everyone has a good week.

William Crawford · April 16, 2013 11:27AM

I just transitioned into the intermediate HIM plan as well and had a terrible time with Saturday's ride. I missed Sunday due to running a 5k with the family, taxes, and yard work. I hit the run last night and found the last mile was very tough. Like you, I hope to be able to ride outside Saturday for the big training day. I do not enjoy 3 hours on the trainer.

Satish Punna · April 16, 2013 11:35AM

unfortunately the weather here looks like wind and rain. sigh.

William Crawford · April 16, 2013 11:50AM

I hope they are wrong. It has been a very unusual spring.

Brenda Ross · April 23, 2013 6:58AM

Just jumped into Week 11. Not testing next week, so will jump to Week 13. Switching up the schedule a bit and I ran the Friday run today. 45min run with 6 x 2min to 2min30 hills. Ran naked = without garmin.

Satish Punna · April 23, 2013 7:23AM

welcome aboard! So next week we will all be on week 13! I'm not sure if I will get all the testing done this week or not. I did my big day on Sunday, took yesterday off, and had a surprisingly good swim test this morning. I am supposed to do the bike test this evening, and run test thursday morning. If I at least get the run test done I will be happy. I am treating this week as a bit of a rest week, and I will also probably do the same for week 13 since I have to work the weekend after next. Then it will be time for the final push to race day!

William Crawford · April 23, 2013 9:28AM

I also did the big training day on Sunday. I am skipping the swim test as I only have one swim speed (very slow). I am going to sign up for lessons to work on my form. I plan to do the bike test today and the run test Thursday.

Satish Punna · April 23, 2013 11:21AM

@WC how did the big day go? My swim went well, bike ok (I think), run was a bit fast and probably felt a bit harder than it should have. I think I have a couple of minor bike fit issues to work through, but I a lot of work to do on riding steady and nutrition on the bike!

William Crawford · April 23, 2013 11:35AM

I am generally pleased. I managed to get 100 lengths in the pool. I had to ride inside due to childcare issues, so it was easier to stay steady. I will be outside this weekend and I expect I will have issues with riding steady on the hills near my house. The run was on a treadmill. The first few minutes my legs felt very tight and I was questioning whether I could hold my pace for an hour. However, after the first few minutes my legs loosened up and I felt good.

I had a cup of coffee and a bag of the PowerBar gels before the swim. I used three one hour bottles of Infinit on the bike and one bottle of Perform for the run. I really like the Infinit. I do not care for Perform nearly as much, but I am trying to use what I expect to find on the IMMT run. (My wife and I are racing the half and the full at MT this year for our A races.)

Satish Punna · April 23, 2013 12:24PM

I intended to use 3 bottles on the bike but only used 2 and1/4, as it was my first outside ride of the year and I was trying to keep the rubber side down, so to speak. I think I needed three bottles for the three hours. Didn't take any fluids on the run but I only ran for 45 minutes. I am going to have to figure the nutrition thing out over the next few weeks. MT is my first HIM (Ive only done 3 sprints and 1 oly before). Getting excited!

William Crawford · April 23, 2013 6:46PM

Plenty of time to find what works for you. I learned the very hard way (a dnf at IMLP last year) that I need a bottle per hour on the bike. I have done several HIMs, but this is my first using EN. The Nov OS and the GF helped me more than I expected. I am really looking forward to MT.

Brenda Ross · April 28, 2013 5:52AM

I jumped into week 11 of this plan after exiting JOS with a transition week. What a wake up call. I have had to modify the schedule, but got all the workouts in, but yesterday was not my best day.

I did the 1hr swim with the Ottawa Tri Club and then a 3 hour ride (time) but turned out to be an actual ride time of 2hr27min and then followed that up a 25min run. I did good with the nutrition but bad, really bad with the hydration. I only put away less than 1 bottle. Yup, you read that correctly. I know better but it always happens to me on my first outdoor ride. I suffered on the 25min run after, but got it done. We had to short things up do to time constraints. We started later than usual because of the rain. We just said forget about it and we started the ride in the rain. I was unable to get warm until this morning.

We have lots of time before the race and I am confident that next weekend I will get things in order.

Week 11

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