Claire's Micro Thread

ccotstanza12

I'm in Week 8 Intermediate IM plan. Scheduled as:

Mon- Swim 60

Tues- FTP test, run 45

Wed- Swim

Thurs- 5k test

Fri- run 60

Sat- swim 60, bike 3.5, run 60

Sun- off

Due to work conflicts, I need to do Tuesday's FTP to this afternoon (I took yesterday off in hopes of a good test). Run on Tuesday as scheduled, should be able to get the run test in on Thursday, Friday I may be able to get the big training day in split up (swim in AM, bike and run in PM). The other option is swimming Saturday evening, doing the bike and run on Sunday AM.

Thoughts on which plan would be best? I'm trying to keep the weekly fatigue in check this year!

Coach Patrick

C2, I think you should do the week as you have outlined EXCEPT you should go friday off, then Sat PM swim / Sunday bike and run!

ccotstanza12

This is a long one, so bear with me. Heading into week 10 of Int IM plan (IMLP). I did my rides as scheduled this weekend, although I will confess that I rode harder today than I should have. It was a group ride with a bunch of guys and I just pushed too hard. I realize this, despite what I say below and hope it is far enough out for me to learn from.

I noticed that week 10 is a possible big tri week. My work schedule doesn't allow 50-75 mile rides during the week, but I am curious if increasing my mileage a bit is a good idea keeping in mind I have a history of getting to the last 3-4 weeks of training and really hitting a wall with fatigue. I am not having trouble with the runs other than I can't seem to hit Z3 very easily, however, I have been running fairly hilly routes.

Another thing to take into consideration is that I am currently riding my road bike and will be picking up my tri bike from Todd on Sunday. I will be able to get in a long ride on Saturday on my roadie, but Sunday will depend on when I get back into town (5 hr drive back).

Lastly, at the end of week 11 is another big tri day. I am leaving for a conference on Friday evening and will be gone until the following Thursday. I can get the big tri day in before I leave on Friday and can run while at the conference, but swimming may not happen and no biking until maybe Thursday afternoon (it is another bike test that week which I would like to do on my tri bike).

Any advice for the next couple weeks? I'm feeling good right now, nervous about the bike mileage on race day, but concerned that my past experience has shown I don't handle a ton of volume well and am trying to stay on top of the fatigue (stupid ride today aside). Below is the daily schedule as it's written:

Week 10:
Mon- swim 60 run 45
Tues- run 45, swim 60
Wed- bike FTP 60
Thurs- run 105
Fri-swim 60, run 45
Sat- run 35, bike 210
Sun- bike 180

Week 11:
Mon-swim 60, run 45
Tues- run 45, swim 60
Wed- bike FTP 60
Thurs- run 90
Fri- run 45
Sat- big tri day swim 60, bike 3.5, run 60
Sun- off

Week 12:
Mon- swim 60
Tues- bike test, run 45
Wed- swim 60
Thurs- run test
Fri- swim test, run 60
Sat- run 40, bike 240
Sun- bike 180

Coach Patrick

@Claire, no big week for you given the fatigue patterns; the risk is too high and you are already going great "work" on the weekend bikes! That said, I think that your focus is getting "tri-bike settled" in week 11. Only week 11 mod is the sat long ride (or approximate) on Thursday, with the long run to Sunday/the weekend. Thanks!

ccotstanza12

So, quick addendum to the above schedule. First, I came down with a wicked sinus infection/cold. I did Monday's workouts and Tuesday's swim, however breathing without exercise was challenging enough yesterday. I'm planning on doing the bike this afternoon. I realize there isn't much I can do about getting sick, just rest up and ride it out. However, I was also supposed to do the big bike and run Friday AM (swim Thurs night). They are calling for 2 inches of rain before noon on Friday and I'm not inclined to go out and ride in that when I have to be back to catch a flight at noon. I know the trainer shortens the ride. Do you suggest doing it on the trainer or switching testing and big tri day weeks? I could do a big bike and run next Thursday when I return...all this assuming the bike goes ok this PM.

Thanks for the input!

Coach Patrick

@Claire, so sorry that you aren't welll...my guess is you will need more time...friday might get in a ride on the trainer, like 1.5-2h...but don't throw in the towel on the weather yet...you might dodge the bullet. I will send positive vibes your way. That said...hydration, zinc, and lots of sleep please!!!

ccotstanza12

Unfortunately, you were right. I did the swim this morning, felt crumby but performed well. I managed about 75 min on the trainer(hydroplaned once going down the hill on my street in the rain and turned around) and promptly got some tea and napped for 20 min. Honestly, I feel pretty crappy if I'm not at rest. I am headed out of town for a week for the conference and would like to run when able. Depending on how I feel over the next few days, should I plan on a Thursday- Sunday bike focus next week in light of all of this? Just continue with the plan? Stop bugging you and go back to sleep?!

Coach Patrick

Yes to a bike focus, but not until you feel waaaaay better...please check in from your conference with an update when you can!

ccotstanza12

I did a 40 min. slow run on Monday and did a 60min run with 3x1mile at Z3 today. Still a bit congested, but feeling much more human. I would like to make sure I'm back on track without overdoing it. Need to be ready for camp in a couple weeks too! Let me know your thoughts.

Coach Patrick

If you can bike focus, get in time, not effort the next few days...weather should be great so get on MapMy Ride and pick out some new routes...have fun with it...2-3 hours a day is good...not hard until the last 30' if you feel good!

ccotstanza12

Coach,

I got in about 107 miles this weekend with a 2hr, 3hr and 2hr rides. My cold is still hanging on (my colds always linger) but I am feeling better. On the flip side, I just got a tri bike a couple weeks ago mainly because I was having back pain about 2 hrs into my rides on my road bike with aero bars. My rides Fri-Sun totaled about 7 hrs and will be about the time I will take on the LP course...I started to notice an inkling of pain after my Saturday ride but brushed it off. It started up again about an hour into my Sunday ride and the first 20min of that was lots of traffic lights. I continued for another hour and got picked up and driven to the park we were going to. However, whereas before the pain/numbness usually went away after I got off the bike, this has lingered. I am still able to move and doing stuff around the house, but extension of my shoulder on my right side (as in going aero or freestyle pull) is very sore. I'm not sure what to do at this point. I feel like the deck is being stacked against me. I realize we're still a bit out from the race, but I've run marathons with injuries before and it was miserable. We're talking about 3x's the time/distance!

I plan on getting my run in this afternoon and seeing how that goes. I can tinker with the handlebar height for my Wednesday ride, but I also don't want to aggravate my back any more. Thoughts?

Coach Patrick

@Clare nice work on the training and beating that cold. You WILL WIN! As for the bike, I would email Todd and get his advice (you got the bike at TTbikefit no?). Sounds like it could be an easy fix but you want to do it right and not undo all the work he did in fitting you! If you can't do that for some reason, then you can consider raising (and moving slightly towards you) the bars...let me know what Todd says!!!

ccotstanza12

Todd and I had talked about the back pain at the fitting (essentially the reason I pulled the trigger on the tri bike). I emailed him and he said I could raise the bars, but also thought some posterior chain exercises would be good as it seems to be related to fatigue. He recommended Dr. Eric Goodman's "Foundation Training". I am on the hunt for a copy of the book/DVD. Any thoughts? Think it's feasible to make a difference before the race? I don't think I could be on the bike for 7 hrs straight right now. Thanks!

Coach Patrick

@Claire is this BACK pain or SHOULDER pain? Re those exercises, head over to the Injury forum and post for some help, a good samaritan might pop up! For now raise the bars for sure (spacer at a time) to see what we get. I agree it could be a cumulative issue, but regardless it needs to be addressed ASAP...

ccotstanza12

Coach,

I'm going to be a thorn in your side for another couple days, so bear with me. My back is feeling marginally better. In fact, this is the first time it hasn't really cleared up right after I've gotten off the bike. I haven't done much because I'm not sure what exactly to do...as a health practitioner, we tell people with back pain to keep doing what they can, stay active so that's what I've been doing. I have been looking for a chiropractor in the area, but I haven't found one that coworkers really trust and there hasn't been time this week.

I tried some strength stuff, but I think that's a bit too much at the moment. I am tempted to try a 3-4 hr ride on Sunday (it's supposed to pour on Saturday) and see how that goes and adjust from there, but after Wednesday's ride, I can probably tell you it won't be fantastic. Would you recommend saving it for next weekend at the camp and see if I can do the two loops? I'm all ears.

Thanks!

Coach Patrick

@Claire, you are being smart and cautious, that's all that matters. I applaud your focus & discipline.

Besides, sticks and stones may break my bones but your carbon fiber thorns do NOTHING TO ME. Bring It.

I want to know what changes you have made to your ride. And if we had a picture of you on the trainer with a super helpful friend pointing to the pain area, that would help too. Just saying.

I'd like you to get in the ride Sunday but want to be mindful...no road bike on hand to get riding in without positional pain???

ccotstanza12

@Coach- I got a 3 hr ride in today on my road bike, with the same back issues starting around 45 min in. I had some relief with a 5 min bathroom break around 1:45. I felt better than I did on the tri bike, perhaps just due to comfort, but I did a smaller loop because of the pain instead of extending into 4hrs. I'm thinking of bringing my road bike for camp and seeing how it goes.

I still have lots to learn about bikes, but would it be possible to put the compact crankset from the Kestrel onto my road bike? I definitely noticed the difference on the hills today.

Thanks!

ccotstanza12

I should also mention in the picture I emailed you, I raised my handlebars up 1.5 spacers from where Todd had put them. As you can see there really isn't much space to move the aero are back because my knees are already pretty close. It doesn't feel like I'm reaching and I don't believe I'm reaching on my road bike so I'm not convinced that's it.

Coach Patrick

@Claire, my notes to you are here...a few thoughts, sorry for the background noise!!

https://www.box.com/s/mxs7t698c20eglvowagl

ccotstanza12

Thanks for the review of the bike fit!The back pain I'm having is actually low back, but pushing the aero pads back a bit did make my neck soreness much more manageable at the camp! My sister, who is a PT, found I was doing my planks incorrectly and once I did them correctly, I definitely found the week spot. It's not perfect, but I do think it's much more manageable for the time being. I think I can persevere.

I took Monday off as directed and slept through my alarm this AM so I didn't end up swimming. My legs are still tired (mainly when going up stairs) but not ridiculously sore. I've stretched and done some core as noted above. At the camp I swam 1.4 mi on Thursday, 100 miles bike on Friday, 56 miles bike and 5 miles run Saturday, and 13.5 miles run on Sunday. The rest of my week looks like you recommended:
Wed- AM easy 60 bike, maybe 30 min swim
Thurs- 60 min easy run
Fri- 60 min swim

Should I add an easy run on Friday afternoon? Any thoughts on Saturday and Sunday length s of rides? I am still pumped about getting in some good miles last weekend on the bike, but I don't want to overdo it. I've successfully avoided too much fatigue so far this season.

I'll also be sending you my power file if I can figure out how to do it because I am wondering if I need a different cassette (I have a 11-25 that came with my Kestrel) but my VI was 1.08 both days and I had a really hard time keeping my rpm up and watts low up the hills...not to mention I think my goal watts were too high Friday and too low Saturday.

Ok, that's it. Promise.

ccotstanza12

Addendum: I slept through my alarm again this AM, so maybe I'll get a swim in after dinner but no guarantee.

Coach Patrick

@Claire, so pumped you did that well at camp. I was afraid to ask and jinx you!!! No need to add a run on friday, stick to the thurs/fri as written so we can have a solid weekend. I would look to do 4 hours on Sat and 3 hours on Sunday, you can dial in last weekend's "scheduled" workouts just adjust the time.

If you are compact, you'll want an 11-28; if normal front rings then a 12-27 is best....

Great work this weekend!!

~ P

ccotstanza12

Coach- I got in a great ride Saturday of 4 hrs and earned lots of SAUs Sunday (it has made my house much more peaceful). Based on my Saturday ride and looking at my power file from the training camp, I wanted to get a power test in this week (one week early) because I felt like my numbers were a bit off. Today was the only day I will have a chance to get outside on my bike before Saturday. My legs were a bit tight from my swim, but managed a new FTP, up a few watts. I am now wondering how to manage the runs for the remainder of the week. Running will be easier Tues- Thurs mornings so I will have max 22ish hours between run workouts. I do plan on riding both Saturday and Sunday this weekend with some hills and the swimming won't be a problem; I just don't want to fry my legs with the running! I am starting to feel a bit of fatigue creep in.

Thanks!

Coach Patrick

Consistency is key right now. So 45' with strides is default. Do that Tuesday, Wed is an hour with 4 miles @ z3 / HMP in there, Thursday is long run as scheduled, friday swim only, then weekend!

ccotstanza12

Coach,

I am looking for some guidance in getting this Saturday's last good ride in before LP. I am working all day and could get up around 4:00 to eat and then head out for a 2.5 hr ride, though that will set me back in terms of trying to get a decent amount of sleep. I will have time Friday afternoon to get it in and move a run to Saturday morning or I could push it out to Sunday morning, though it will have to be early again and I don't want it to effect next week. I had a great ride this morning and would like to get outside at least one more time to try to practice riding steady!

Thanks!

Coach Patrick

Friday afternoon...run Sat AM, sunday off!!! Love the steady...embrace the steady...you ARE steady!!!