@Akio Yamauchi - great report and what great execution. I love the run pacing plan!!!
You need seven full days of rest. Beyond those seven days, you can start swimming as much as he won and biking frequently. First long ride should be 14 days after your race but done easily.
Then in week 3 you can do frequent runs (30 to 40 mins) to get your legs back...but that's really it.
Thanks for your advice. This week I only did 30 minute easy swim for recovery. After next week (3 week out from the race) should I add some high intensity workout for example zone 4 intervals, or should I stay at zone 1 to 2? And how should I taper? I'm not sure whether I need to taper in this case like now or not, though.
@Akio Yamauchi - Nice job on the recovery! Moving forward you can do the following:
*the swim: swim as much as you want anytime you want. This is the easiest way to get your fitness back and the safest as well. Besides the swim in Hawaii is tough!
*The bike: I recommend doing one FTP session, something like 2 x 12' (3'). The other day could be a temple right of 90 minutes in zone three, then a nice long ride on the weekend to stretch things out and to get your nutrition back on track. Total of three rides.
* the run: this is all about run frequency. Lots of short little runs with great form, but nothing hard here. You're essentially going to take the longest to recover from the marathon, so use these runs as a chance to get your groove back. If you feel really good at the end of the week, you could push the last mile of the few of these runs to upper zone three.
Thanks for your suggestions. Until now (Thursday) I did: Sun: bike 90' @ easy spin to Z1 Mon: off Tue: bike 45' @ Z1-Z2, swim 30 recovery, easy Wed: bike 50 ' @ Z1-Z2, swim 40@ 200m WU (drill), 3x400@ a bit slower than race pace, 200 CD Thur (today): off
Friday to weekend (planned) Fri: bike 60' @ Z1-Z2, swim 30-45 Main set 3x400@ a bit slower than race pace Sat: bike long ride 180-240" @ Z1-Z2 (might be on Sunday according to the weather), optional swim Sun: off (SAU)
From next week, I'm going to try as you planned. 90 minutes in Z3 sounds challenging, though...
@Akio Yamauchi - So far, so good. I really like how you been Scott this week to facilitate recovery. You are we can plan looks perfect.
Next week will be interesting for you. I don’t want you to force the zone three, if the numbers are not showing up on the power meter the news your perceived exertion as a mortar. If it feels like zone three to you, that it is no matter what the numbers say!
I don’t get too tied up with the bike, run frequency next week will also be key to help get your legs back.
Are you doing any specific work to focus on heat acclamation?
Thanks for your advice. So next week my perceived exertion will be the key, right? For the heat acclamation I'ｍ going to sauna. We have a lot of public bathhouses with sauna here in Japan. There is one in my neighborhood, and I used it twice a week from two months out before IM Korea and Malaysia last year. I believe it worked. On race day I'm going to use your race saver bag, of course!
Yes, I couldn't agree with you more! BUT, Last week was a disaster! On Monday I did bike interval indoors (2x12'@Z4) before breakfast and swam a bit (30') for recovery in the evening. Until then, I was OK. However when I woke up on Tuesday I had a high fever! I saw a doctor and he said it was not flue, but the fever wouldn't go down. I had to stay in bed almost all day. It went down on Thursday morning at last. I did no workouts for three days. After Thursday, jog 30' on Friday, TRP run (wait-and-see mood) 50' w/ 5x20" stride on Sat. Finally I got back on my feet and did long ride 300"(100mi) on Sun. The plan was upset. How should I spend this week? I don't think I need such things like taper in this case, though.
@Akio Yamauchi - I am sorry to hear that you got sick, but it’s nice to know that you are a human being! Your workouts had me start thinking you were a machine.
We need to be careful about recovery and work. This week is your chance for your last long run, as well as two interval ride LD on the bike. No more than 40 minutes of FTP work in each ride (3x12’ 6’ rest, for example).
On the weekend I would like to see a ride of about four hours on Saturday with the last two hours close to 70.3 Pace.
Sunday is an 8 to 10 mile run with a recovery swim.
The most important thing you’re doing this entire time is eating and drinking is your plan to in the heat of Hawaii.
I know you're in Hawaii now, so I'll just leave here my update of this week. Mon: OFF Tue: Run 50min (alnmost@TRP), Swim 30min (recovery) Wed: Bike 60min (20min WU, 2x12min@Z4 (6), 10min CD) Thu: Run 80min (50min@Z1-->TRP, 25min@Z2, 5min jog), Swim 45min (400m WU, 3x500m@race pace, 100m CD) Fri: OFF Sat: Bike 70min (20min WU, 3x10min@Z4 (5), 10min CD), Run 45min (Z1-->TRP), Swim 45min (long swim 2200m and CD) Sun: Bike 240min (80mi, Out: WU --> Z2, Back: Z3 --> CD)
I'm going to make tomorrow OFF, do bike on Tue, and run on Wed just for sharpening up (and a bit of swim).
So great to see you (and other folks from EN), too! Looking back at Kona this year, it seems I hadn't fully recovered from IM Korea or rather hadn't done at all. First of all I can't believe why the swim took so long as 1:37 even though I swam only with a swim pant. I thought I finished swim at about 1:25. The time of the bike (5:41) was rather reasonable because I started riding adjusting my wattage downward lower than my usual one in Ironman by about 5-10%. I don't think the heat affected me. The run was miserable. After the first 4 mi I felt I was going to lose my energy and it never came back. I even walked several times. The run time was 4:04, which was my worst record in Ironman in these ten years. I ended up finishing at 11:43:29, worse than that of IM Korea 10:15:02. Next year I won't race Ironman before Kona but will focus on it , or space more than 12 weeks if I do a long distance race before Kona. I am going to take rest (with a bit of run) in November and start my Outseason in December. Along with OS I'd like to try zwift for fun.
@Akio Yamauchi if it makes you feel any better, I also ran a 404 marathon my worst in years. I don’t know what happened to your swim, but I know the bike was hard and the run even harder. Many points to you for sticking it out even though you had just raced.
I think your plan for the Outeason is perfect, but don’t underestimate your need for rest right now. Yes to getting on Zwift… Check out the resources in the bike wiki page.
Thanks for your advice for OS. I thought I would need a long rest because I raced two Ironmans for two consecutive months. I didn't notice there are zwift pages on our WIKI. They are well organized and really helpful! Can't wait to do zwift on my tomorrow arriving DIRETO!
Congratulations on your slot at Los Cabos! I didn't imagine you were going to race in only four weeks after Kona. However your blog on the race is very impressive and would be helpful for me because I'm thinking of racing IM Malaysia with four weeks window after next year's Kona!
@Akio Yamauchi - I have to admit I was partly inspired by the fact you raced only four weeks before Kona! I have another set of thoughts about the process that I am writing up this week and I will share with the team. Definitely stay tuned for that!
Wow!!! Should I say that I'm glad to hear that? It turned out today that IM Malaysia will have a FIVE week window after Kona next year. I'm looking forward to your next update!
I already started 2018 OS and am in week 3. I have a question about Thursday Vo2 interval. Last year this was done by 30/30 and the difference of the levels was the number of repetitions. This year levels are divided mainly by the length of the time of rest. I am doing it on level 3, so the time of rest is 15 seconds. Which is killing me! I was able to keep 130-135%/FTP to the end with 30 second rest last year, but only 120-125% at best this year with 15 second rest. In this case should I keep on with 15 second rest though I can't put out the power as last year, or should I dial down the rest to 30 second so I can put out higher power? That said I can do the VERY hard intervals with fun owing to zwift!
Akio- I have seen you on the script a couple times, so cool.
One of the reasons why we change the rest interval is because it is more challenging. Even though the power numbers are a little lower, the training affect will be significantly greater. So please stay with the 15 second rest intervals even though it means you will hate me.
Coach Patrick. (LOL to your last line) Good to hear that! Then I'll stick to 15 second rest and also try hard to put out as much power as possible. Thanks! Akio
Here in Japan, New year holidays are more important than those of Christmas, though. I'm going back to my home town with my family this coming Sunday and staying there for five days, during which I won't be able to do almost any workout apart from core work because of snow. So I'm going to do Week Five (I'm starting Week Four today) in two weeks. I wish you a happy new Year!
It's already been a month since the new year began. Here is my latest update. Hopefully so far so good. Have completed almost all of the MSs in the plan except Tuesday run, which I cannot get around to. Doing the bikes on zwift workout mode except Saturday SST and ABP, which I'm doing on free ride mode like an usual long ride. Thursday Vo2 bike is still killing me. Intervals with "OFF" of the half length of "ON" seem to me similar but quite different from the ones with the same length of "ON" and "OFF." I think it's getting harder as you are older because the recovery will require more time in the case of older guys like me (turning 56 this year). However it's really fun taking on a new thing! I'm getting back if I have any questions about the workout.
Thank you so much for the update. I am OK with you missing a Tuesday run, that’s not a problem. It will be here soon to see if your VO to or threshold improved at all even if it’s harder. Let’s not just follow my plan, let’s also see if this approach is effective for you. Let me know when your next test is and keep up the good work!
Thanks for suggestion. I read your latest blog about zwift and am impressed with it. I took part in WBR 4 Lap Flat RACE yesterday for the first time – I mean my first race event in zwift – instead of the usual OS threshold interval. It was so exciting and thrilling! And made a good threshold workout for me. I almost want to do it – and every kind of race in zwift – every week! From now I'm going to mix race events with the OS plan. Anyway the phase two of OS is ending this weekend, and the next week is the second test week. My bike FTP from the last test is 270W (4.1pwr). I hope it will improve ...
Comments
You need seven full days of rest. Beyond those seven days, you can start swimming as much as he won and biking frequently. First long ride should be 14 days after your race but done easily.
Then in week 3 you can do frequent runs (30 to 40 mins) to get your legs back...but that's really it.
Not it very much to do.
What were you thinking?
Thanks for your advice. This week I only did 30 minute easy swim for recovery. After next week (3 week out from the race) should I add some high intensity workout for example zone 4 intervals, or should I stay at zone 1 to 2? And how should I taper? I'm not sure whether I need to taper in this case like now or not, though.
Thanks
Akio
* the run: this is all about run frequency. Lots of short little runs with great form, but nothing hard here. You're essentially going to take the longest to recover from the marathon, so use these runs as a chance to get your groove back. If you feel really good at the end of the week, you could push the last mile of the few of these runs to upper zone three.
Thanks for your suggestions.
Until now (Thursday) I did:
Sun: bike 90' @ easy spin to Z1
Mon: off
Tue: bike 45' @ Z1-Z2, swim 30 recovery, easy
Wed: bike 50 ' @ Z1-Z2, swim 40@ 200m WU (drill), 3x400@ a bit slower than race pace, 200 CD
Thur (today): off
Friday to weekend (planned)
Fri: bike 60' @ Z1-Z2, swim 30-45 Main set 3x400@ a bit slower than race pace
Sat: bike long ride 180-240" @ Z1-Z2 (might be on Sunday according to the weather), optional swim
Sun: off (SAU)
From next week, I'm going to try as you planned. 90 minutes in Z3 sounds challenging, though...
Thanks!
Thanks for your advice. So next week my perceived exertion will be the key, right? For the heat acclamation I'ｍ going to sauna. We have a lot of public bathhouses with sauna here in Japan. There is one in my neighborhood, and I used it twice a week from two months out before IM Korea and Malaysia last year. I believe it worked. On race day I'm going to use your race saver bag, of course!
Thanks!
Akio
Yes, I couldn't agree with you more!
BUT, Last week was a disaster!
On Monday I did bike interval indoors (2x12'@Z4) before breakfast and swam a bit (30') for recovery in the evening. Until then, I was OK. However when I woke up on Tuesday I had a high fever! I saw a doctor and he said it was not flue, but the fever wouldn't go down. I had to stay in bed almost all day. It went down on Thursday morning at last. I did no workouts for three days.
After Thursday, jog 30' on Friday, TRP run (wait-and-see mood) 50' w/ 5x20" stride on Sat. Finally I got back on my feet and did long ride 300"(100mi) on Sun.
The plan was upset. How should I spend this week? I don't think I need such things like taper in this case, though.
Thanks
Akio
We need to be careful about recovery and work. This week is your chance for your last long run, as well as two interval ride LD on the bike. No more than 40 minutes of FTP work in each ride (3x12’ 6’ rest, for example).
On the weekend I would like to see a ride of about four hours on Saturday with the last two hours close to 70.3 Pace.
I know you're in Hawaii now, so I'll just leave here my update of this week.
Mon: OFF
Tue: Run 50min (alnmost@TRP), Swim 30min (recovery)
Wed: Bike 60min (20min WU, 2x12min@Z4 (6), 10min CD)
Thu: Run 80min (50min@Z1-->TRP, 25min@Z2, 5min jog), Swim 45min (400m WU, 3x500m@race pace, 100m CD)
Fri: OFF
Sat: Bike 70min (20min WU, 3x10min@Z4 (5), 10min CD), Run 45min (Z1-->TRP), Swim 45min (long swim 2200m and CD)
Sun: Bike 240min (80mi, Out: WU --> Z2, Back: Z3 --> CD)
I'm going to make tomorrow OFF, do bike on Tue, and run on Wed just for sharpening up (and a bit of swim).
See you in Kona!
Akio
~ Coach P
So great to see you (and other folks from EN), too!
Looking back at Kona this year, it seems I hadn't fully recovered from IM Korea or rather hadn't done at all. First of all I can't believe why the swim took so long as 1:37 even though I swam only with a swim pant. I thought I finished swim at about 1:25. The time of the bike (5:41) was rather reasonable because I started riding adjusting my wattage downward lower than my usual one in Ironman by about 5-10%. I don't think the heat affected me. The run was miserable. After the first 4 mi I felt I was going to lose my energy and it never came back. I even walked several times. The run time was 4:04, which was my worst record in Ironman in these ten years. I ended up finishing at 11:43:29, worse than that of IM Korea 10:15:02.
Next year I won't race Ironman before Kona but will focus on it , or space more than 12 weeks if I do a long distance race before Kona. I am going to take rest (with a bit of run) in November and start my Outseason in December. Along with OS I'd like to try zwift for fun.
Thanks!
Akio
I think your plan for the Outeason is perfect, but don’t underestimate your need for rest right now. Yes to getting on Zwift… Check out the resources in the bike wiki page.
Thanks for your advice for OS. I thought I would need a long rest because I raced two Ironmans for two consecutive months.
I didn't notice there are zwift pages on our WIKI. They are well organized and really helpful! Can't wait to do zwift on my tomorrow arriving DIRETO!
Thanks!
I've already done three rides on Zwift. It's so fun! I'm into it now! Looking forward to seeing you there too!
Akio
Akio
Wow!!! Should I say that I'm glad to hear that? It turned out today that IM Malaysia will have a FIVE week window after Kona next year. I'm looking forward to your next update!
Akio
I already started 2018 OS and am in week 3. I have a question about Thursday Vo2 interval.
Last year this was done by 30/30 and the difference of the levels was the number of repetitions. This year levels are divided mainly by the length of the time of rest. I am doing it on level 3, so the time of rest is 15 seconds. Which is killing me! I was able to keep 130-135%/FTP to the end with 30 second rest last year, but only 120-125% at best this year with 15 second rest. In this case should I keep on with 15 second rest though I can't put out the power as last year, or should I dial down the rest to 30 second so I can put out higher power?
That said I can do the VERY hard intervals with fun owing to zwift!
Thanks!
Akio
(LOL to your last line)
Good to hear that! Then I'll stick to 15 second rest and also try hard to put out as much power as possible.
Thanks!
Akio
Here in Japan, New year holidays are more important than those of Christmas, though. I'm going back to my home town with my family this coming Sunday and staying there for five days, during which I won't be able to do almost any workout apart from core work because of snow. So I'm going to do Week Five (I'm starting Week Four today) in two weeks.
I wish you a happy new Year!
Akio
It's already been a month since the new year began. Here is my latest update. Hopefully so far so good. Have completed almost all of the MSs in the plan except Tuesday run, which I cannot get around to. Doing the bikes on zwift workout mode except Saturday SST and ABP, which I'm doing on free ride mode like an usual long ride. Thursday Vo2 bike is still killing me. Intervals with "OFF" of the half length of "ON" seem to me similar but quite different from the ones with the same length of "ON" and "OFF." I think it's getting harder as you are older because the recovery will require more time in the case of older guys like me (turning 56 this year). However it's really fun taking on a new thing! I'm getting back if I have any questions about the workout.
Thanks.
Akio
Thanks for suggestion. I read your latest blog about zwift and am impressed with it. I took part in WBR 4 Lap Flat RACE yesterday for the first time – I mean my first race event in zwift – instead of the usual OS threshold interval. It was so exciting and thrilling! And made a good threshold workout for me. I almost want to do it – and every kind of race in zwift – every week! From now I'm going to mix race events with the OS plan. Anyway the phase two of OS is ending this weekend, and the next week is the second test week. My bike FTP from the last test is 270W (4.1pwr). I hope it will improve ...
Thanks!
Akio