Doc Shock's fart and fall down Macro Thread

DocShock

Here is my story and I am looking for a little guidance.

 

So on 4/22 I started day one of my 20 week IM Wisc training plan. For the 6 weeks before that, I had been doing some serious slacking. So when I started back, I was doing my rides below the low end of my zones. Here are my zones last time I tested:

 

1) 169-182         2) 182-195         3) 208-221         4) 247-261         5) 313

 

So on my last Sat and Sun rides, I did my zone 4 segments @ 247W, my zone 3 segments @ 207W, and my zone 2 segments @ 185 and got through them just fine.

 

Today my week 4 schedule called for a bike test and here are my new zones:

 

1) 0-168            2) 168-180         3) 192-203         4) 227-239         5) 263-287

 

These new zones seem a little low based on the watts I have been riding up to this point. I am OK using the new zones if the experts feel that I have actually been over training for the first three weeks. My gut feeling tells me to split the difference, for now, and then retest at the next scheduled time. Thanks for your input.

FYI, I started at week #1 of the IM plan because mentally it worked for me. I had been in such a bad place, for the 6 weeks before, that I just needed to start at day #1 of the end goal.

Coach Rich

Your zones are low because it sounds like you lost some bike fitness. I'm my experience you'll get it back very quickly. Recommend you split the difference for the Z1-3 stuff, but use your old Z4 for your Z4 stuff. Your watts will go up very quickly over the next ~4-6wks.

DocShock

So recently I have been reading articles and watching videos about swimming. I think I may need to work on increasing my stroke rate. I have a tempo trainer so I played with it during my last workout. I would guess that, at my last 1000 meter TT, my stroke rate was close to 50/min. My T-pace was 1:51. What do you think?

Coach Rich

Posted By craig schacherer on 25 Jun 2013 09:16 AM


So recently I have been reading articles and watching videos about swimming. I think I may need to work on increasing my stroke rate. I have a tempo trainer so I played with it during my last workout. I would guess that, at my last 1000 meter TT, my stroke rate was close to 50/min. My T-pace was 1:51. What do you think?

How many strokes per 25y/m do you take?

DocShock

I am pretty consistent at 18/25 meters

DocShock

Rich, I am feeling ignored.

Coach Rich

I don't think that 18 strokes per 25m is too bad, it's about normal for what I would expect. 

DocShock

I was looking for a clarification on my IM plan for the long run.

MS: 2 x (25' @ z1/LRP/Easy, 20' @ z2/MP/Steady) with 5' recovery. 

Coach Notes: Race Prep Long Run -- Alternating intervals at (z1/LRP) and above (z2/MP/Steady) your goal race effort. Do the standard EN run warm up and then drop into the Main Set. IF you feel GOOD, you can run the z1/LRP intervals between 10" and 30" faster per mile. IF you are TIRED, then go z1/LRP so you can hit the z2/MP work. Recovery intervals MUST be at z1/LRP only.

Where it says "goal race effort", are you talking about my goal pace for the IM marathon, or goal pace based on my zones from my 5K test? Thanks

Coach Rich

Your goal race pace, for an Ironman is Z1, Long Run pace. The purpose of this workout is to have you running a tick above that, at MP, marathon pace. This is the running version of the bike intervals you're doing on Saturday, a tick above race pace there as well.

DocShock

So originally my plan was to do IM Wisc, this year, at 49 and then again next
year at 50. My birthday is on 12/27, so you see the advantage I have there.
Anyways, this plan was formulated with the intent to give me the best chance to
KQ in the 50-54 AG.

Now, IM Chatt comes along. I would be very interested in doing this race for my
KQ try. But, bottom line is that I want to do the race that would give me the
best chance to KQ. I can come up with advantages to do either one. I train in
Dallas and training in the hot weather would give me a better advantage going to
Wisc. With Chatt being a first time race, maybe not as many fast people would
show up. I know that happened the first year of IM Texas.

So in your infinite triathlon wisdom, what are your thoughts regarding which one
to do in 2014?

Thanks,
Craig

Coach Rich

Posted By craig schacherer on 23 Aug 2013 10:14 AM


So originally my plan was to do IM Wisc, this year, at 49 and then again next

year at 50. My birthday is on 12/27, so you see the advantage I have there.

Anyways, this plan was formulated with the intent to give me the best chance to

KQ in the 50-54 AG.



Now, IM Chatt comes along. I would be very interested in doing this race for my

KQ try. But, bottom line is that I want to do the race that would give me the

best chance to KQ. I can come up with advantages to do either one. I train in

Dallas and training in the hot weather would give me a better advantage going to

Wisc. With Chatt being a first time race, maybe not as many fast people would

show up. I know that happened the first year of IM Texas.



So in your infinite triathlon wisdom, what are your thoughts regarding which one

to do in 2014?



Thanks,

Craig

My advice is to not try to game the KQ game too much. Bottomline is that you need to bring your AAA+++ game, to any race, regardless of the number of slots available. By all reports, IMCA this weekend, with 100 slots, was crazy, crazy fast. 

Bottomline is the best race to do is the one you can train the best for, given timing, geography, etc. That said, we like IMWI because it's challenging bike course and we do a good job of teaching you to execute it. By all accounts, Chattanooga bike course will be less challenging = less chances for your competition to make mistakes.