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Brad's micro questions

Brad MarcusBrad Marcus
in Coaching Forum 🧢
Hey Coach P-

I'm in week 4 INT GF plan. Any issue with swapping the Sat bike with Sun run, so I can do a club ride on Sundays? If it is ok, do I need to change anything else?

Comments

  • Coach PatrickCoach Patrick
    @Brad, no issue at all...crush that ride!
  • Brad MarcusBrad Marcus
    Coach P-

    Winding down week 8 INT GF plan this week with a test week. According to Rich, next week I'm supposed to load up the INT HIM to prep for Vineman 70.3 which is mid-July. I have a local sprint, which I want to crush, next week (June 2). Do I bag the a week of the HIM plan next week and do a semi-taper for the sprint, or stick to the plan?
  • Coach PatrickCoach Patrick
    @Brad, I suggest you load up the SC plan after your testing is done, and then do that through 6/2....then transition over to the HIM plan! Rip it up!!!
  • Brad MarcusBrad Marcus
    Patrick - I went to look at the SC snapshot just to get idea (w/o loading plan yet), and FYI - weeks 15-20 do not show on the snapshot, only 1-14. There are boxes with a "?" where 15-20 should be. I'm guessing a bug, but wanted to let you know.
  • Coach PatrickCoach Patrick
    Brad, thanks for that...I will fix tomorrow!!!
  • Brad MarcusBrad Marcus
    Coach- hope your race went well today. I raced today as well and had an unfortunate mishap which resulted in some sutures on my leg. So...no swim for 5 days minimum. Okay to bike n run. Changed plan to week 15 int him starting tomorrow. Any suggestions to fill in the gaps for my no swim this week?
  • Coach PatrickCoach Patrick
    Brad, so sorry to hear that...just wrote the same answer over here: http://members.endurancenation.us/Forums/tabid/57/aft/12035/Default.aspx

    Mustabeen a gravity heavy weekend.... image
  • Brad MarcusBrad Marcus
    Coach- wasn't an actual crash. Some dude plowed into me as I was leaving T1. I wasn't even on the bike yet. His (or my) peddle must has caught my leg. Finished the race and saw the gash. 9 stitches later and I'm instructed not to get them wet for the rest of the week. Did an hour on the trainer today and that felt ok. Will run tomorrow if I can. So, I was just going to replace my swims this week with some extra bike and run...sound ok?
  • Coach PatrickCoach Patrick
    @Brad, YIKES! Yes, that's fine...i'd go easier runs, and opt for a frequency boost!
  • Brad MarcusBrad Marcus
    Coach P- so I have the first of two HIM's in 3.5 weeks (Vineman). RR is scheduled 2 weeks out but I have an Oly race that weekend. I'm thinking that I will do the RR this weekend (3 weeks out from the HIM). I can push it forward a few more days so the RR is 2.5 weeks (mid-week). The Oly is a "C" race, but don't want to bury myself. Thoughts or suggestions on this? Thx!
  • Coach PatrickCoach Patrick
    @Brad, you can do the weekend before. Remember the RR is one of the easier rides you will do all day due to it's steady nature. That said, you can modify the upcoming week by training through Thurs, then friday off, Race Sat, Sunday ABP ride....OR, regular week through Friday, Sat as 2 hour easy endurance / zone 2 ride, then Sunday Race. Monday off or swim only, then back at it!
  • Brad MarcusBrad Marcus
    Coach P- need to advice and not sure if this should be directed towards you or Rich but I'll start here. I raced Vineman 70.3 yesterday. Next up is Timberman 70.3 in 4 weeks. Do I pick up at week 16 of the INT HIM plan at this point? Do I need another race rehearsal in the next few weeks? Finally, I'm hanging out a few more days with my wife on the west coast taking in the sites (and some wine) before returning home. Not sure what protocol is at this point in terms of recovery and resumption of training? Please let me know what you think. Thanks for the helping me to really improve my performance yesterday - I'm very happy with it! -Brad
  • Coach PatrickCoach Patrick
    @Brad, pumped for you...and your bonus time. Quality recovery this week is fine. No real "need" to train other than to get loose again; the RRs are nice b/c you really can't gain too much more fitness between now and Timberman (maybe improve your swim?)....it's about aero, flattening hills, better nutrition...many things not related to actual hard work on training. So maybe Mon/Tues off...Wed light run....Thurs light spin...Fri light swim....Sat easy ride...Sun off...then back on plan. Feel free to submit your own version for input!
  • Brad MarcusBrad Marcus
    Thanks Coach. I had a feeling this was the case, but you eased my mind by you confirming for me. It's not easy to sit idle without a guilty conscience! Working on analyzing my race and figuring out where to improve for now.
  • Brad MarcusBrad Marcus
    Hey Coach P-

    Hope your on the mend after that nasty patchwork I saw on your shoulder! I'm finishing up week 5 in the. INT Nov OS - so far, so good. I will be traveling with the family for a bit starting in a couple of weeks. I looked ahead, and my being away coincides with a test week in the OS. I will be someplace warm and sunny, where I can easily run (may even grab a few ow swims), but won't have access to any bike except maybe one in the gym where I can spin a bit. I would like to get accurate results on my 2nd set of tests, so would you suggest I do those a week early rather than when I return, from a conditioning standpoint? I'll be away 10 days. If this is the way to go, do I skip week 6 and do week 7 this week and then test next week before I leave?

    Thanks for the advice!
  • Coach PatrickCoach Patrick
    @Brad, thanks for the note! I think that you should test early to get it done. So I would jump ahead a week (skip week 7 and do week 8 instead)....then run challenge while you are away (see dashboard) and then we have you pick it back up in Week 9 when you are home. Pics from your warm, sunny place are appreciated!!!!
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