Alan G's Macro Forum

[Deleted User]

Coach Rich,

Starting my macro forum for our reference moving forward.  Just watched your screencast.  Thanks for sending the link my way. 

Coach Rich

Check out the big brain on Alan, getting a head start on organizing his stuff! Nice!

[Deleted User]

Rich,  This week is a little crazy for me.  I need some help realigning my training plan to my new schedule.

I have to travel on Monday and Tuesday.  It will be difficult but I can probably get two runs and maybe a swim in.  On Saturday, I have an off road relay race I have decided to run with some friends.  It is all trail running, 3 legs, and probably around 14 miles total.  So, looking at the plan, I would probably try and do this, but this is really why I joined EN (cause I have no idea what I'm really doing!! ):

Monday - Run - 60 minutes

Tuesday - Run 30 minutes, Swim 60 minutes 

Wednesday - Bike duration?

Thursday - Swim 60, Bike?

Friday - Easy 30 min run or Bike 120?

Sat - Race

Sun - Easy Bike - active recovery?

Coach Rich

Wed: do the interval bike scheduled for that week.
Thurs: repeat Wed but turn it down a bit.
Fri: off
Sat: race
Sun: easy 2hr bike

[Deleted User]

Perfect. Thanks!!

[Deleted User]

Disaster has struck. A sore throat has turned into an infection. I'm coughing like crazy and am generally exhausted. The doc has me on antibiotics. Hopefully I recover, but I'm bummed because of how bad the last three weeks of training has been. I need some advice for getting back on the horse and making the most of my last few weeks of training. I was making great progress before all of this. Need help keeping my spirits up.

[Deleted User]

I wish I could edit that for grammar. A little impacted by the cough medicine.

Oh and im not going to do the rave this weekend unless I have some kind of miracle.

[Deleted User]

Rich,

I got your email. I appreciate the thoughts. I'm going to give it another month. I set up a micro forum. Like I said. Love the plans just want to get more value.

Any big picture thoughts from my half performance? Overall 5:30, swim 36 min, bike 20 MPH. 83% FTP (felt easy), 2hr run (felt good until mile 11). Running is always a struggle. 12 minute PR.

Coach Rich

Do you have any specific questions for me? Your numbers and performance don't really mean much to me without more context. Thanks for understanding!

[Deleted User]

My question is really about the ftp i raced on the bike versus my run time.  the bike felt really easy, but the run sucked at the end.  i can run a half in under 1:45, but havent gotten any where close in a half ironman. Im just thinking big picture here.  i dont want to be crawling in Florida.  i know that a good ftp target for a half is around 80-90% ftp and it goes down for ironman. Do you feel like i am burning myself out on the bike which kills my run? i feel like im leaving so much on the table for the bike. 

this may be a hard question to answer definitively.  Im good with supposition and concepts here.

Coach Rich

HIM bike pace is 80-85% of FTP, based on your projected ride time. That is, ~2:30 bike rides at 85%. >3:00 rides at 80% or less. That said, 83% is good but assumes you've correctly determined your FTP in the first place.

With regards to the run, your pace in the first 3-4 miles is very important.

Probably the best thing you can do is post a detailed race report in the Race Report Forum for peer review. Or the Race Execution Forum Be sure to ask whatever specific questions you have so that's easy for them and us to help you. This will be a very valuable exercise for you and is really where the team shines: members helping members learn how to execute races better.