Akio Yamauchi's Macro Thread
Hi Coaches,
I did my final pre-race FTP test: 273W (4W higher than the previous one). Can I make this my Goal Watt at the race (IM Cairns 6/9) as I know from my experience I can put out more watt in the race by taper and taking rest? For example, the FTP three weeks before IM Sweden last August was only 238W, but my average power from the race was 198W and I biked at 5:00 and ran at 3:24. I wasn't in EN at that time and didn't know well how to adapt my FTP to the race.
I understand I should ride conservatively at the race, especially at IM, though.
Thanks for your thoughts.
0
Comments
My notes:
Coach Rich, thanks for your suggestions!
Perhaps I am too nervous before my A race this year.
I understand my goal watt will be about 75% of my FTP as instructed in the literature in WIKI. I did my first RR ride the weekend before last keeping 70-75% (after JRA for 45min). It was fine and I hardly felt fatigued after the ride, so I think I should save my fitness for the run as you suggest.
I'm going to do the second (and last) RR next weekend (5/25) and test my feeling about this, and will get back to you again.
Akio
As I posted in Dashboard, I safely finished my this years first A race, IM Cairns on 6/9. I am contented with my time 10:19 (S 1:28 B:5:14 R 3:25). It fell a bit short of my goal time (SUB10), though. I think the plan of EN I had done for the race worked flawlessly for me. The regret was I could have go faster in the last 14 km. I feel somehow I might have left my energy over on the run. And also It took too long for T1: 08:31.
Before I start the plan for my next Ironman I would like to have your guidance.
I cancelled IM Louisville for a family reason, and entered for IM Japan on 8/31(Sat), which is the first anniversary Ironman in Japan after 3 years blank. After IM Cairns, I did no exercise at all last week, and started 2 weeks Transition Advanced this week. Should I simply drop into the 4th week of IM Advanced plan on 7/1 and repeat the plan ending on 8/31? My concern is that the temperature and humidity now are much higher (about 85-90F) than those in the period I trained for IM Cairns, and will get higher toward August. In this case, can/should I dial down the intensity or volume of the main sets (and if I should how)? For IM Cairns I did the plan faithfully as listed except the Monday runs. I skipped them because I am not so young (aged 50) and thought my legs need a day off once a week.
Any guidance would be appreciated. Thanks in advance.
Yes, just load up the plan to end on IMLou. As for adjusting paces and zones for the heat, it would probably be a good idea to do the bike and run testing in the first 1-2wks of your plan, in the heat. Then your paces and training zones will be heat-adjusted, if that make sense. The important part is to not worry about any differences between your moderate temperature zones and hot temperature zones.
Also, IMLou is usually very, very hot so you should be adapted, which is good.
Thanks you, Coach Rich.
I will do the bike and run testing at the first stage of my plan when I fully recover from the last IM, and adjust the intensity to it.
BTW you seemed to have missed my second paragraph. I switched from IM Lou to IM Japan (8/31). The venue of IM Japan is located north of Japan, and rather cool, but I have to train in the heat of Tokyo, which is the problem. It's a pity I cannot meet the people from EN at Lou, but I save it for next year.
Coach Rich,
I submitted my Season Planning Survey a while ago from the web page, but somehow it was sent off while I was filling in. You are going to receive two surveys from me, so discard the first one.
Thanks!
Got it, thanks!
Coach Rich
Thanks for making my road map for 2004. I have a few question about it:
1. I am supposed to load up the OS plan on Jan 6th, and the GF plan on Mar 3rd. Do you mean I transfer from OS to GF halfway ?
2. There is a Transition week after the 70.3 race on Jun 23rd, but none after Strong Man race. Don' t I need to take one or two recovery weeks after the Strong Man?
Thanks!
Coach Rich,
Thanks for your guidance. I got more motivated. Anyway I'm going to try real hard to do my 2nd OS. The 1st time I began in last Nov almost killed me.
Thanks!
Oh, and it looks like Godzilla will be destroying your city soon so make sure you plan for that...
Thanks Coach Rich
Godzilla used to be my favorite movie when I was a kid!
My race schedule has changed! Could you reallocate my plans?
I have to cancel Miyakojima Apr. 20th and am planning to run Ironman Japan 70.3 Jul first. In that case should I carry on the OS Plan to the end? I finished 8th week of the OS today (3/2), and am going to swtich to GF from tomorrow, which is the road map you made for me last December.
Thanks!
Akio
Please take the Season Planning Survey, under the Training tab, so I get everything we need and don't miss anything. Thanks!
Coach Rich,
Got it! I sent the info on the survey page. Thanks!
Akio
Coach Rich,
I received my season Road Map yesterday. This will be my first HM plan here, so I'm exited about the menus.
I have one question:
I'll be ending the OS plan at the end of Week 12 and transferring into Week 12 of HM plan. In that case can I skip 10k TT or Half Marathon, which is set up in Week 14 of OSP, while the Bike Test is included in Week 12 of HMP (which will be my first week of HMP) and the Run test is not.
Thanks!
Yes, do the bike test in Wk12 of the HM plan. No need to also test the run unless you feel you need to formally do so, to adjust your run training zones.
Thanks Coach Rich!
Then I'll skip the Run test. It's too hard (for me)!
Akio
Coach Rich,
Thank you for making my TSR for 2015. (And sorry for my late response) The GF looks very tough, but I'll try my best.
BTW, I found there is T-Pace Swim Test in Week 1 of GF, which I don' do because I start GF at Week 5. Should I do the T-Pace Swim Test while I'm in the Swim Camp?
Thanks!
I believe I do have a test scheduled for you in the 2nd week of the Swim Camp plan. If not, very easy to do a 1k TT whenever you feel like you're ready/need one. Just do it in place of whatever swim workout is scheduled for that day.
Good luck!
Coach Rich,
Sorry!!! I missed that menu... Somehow I had got it into my head that I don't do the test in SC.
Akio
Thank you for setting up my Roadmap for 2017. I know it might be stupid to run Korea though I'm having Kona after five weeks. But IM Korea is the only Ironman in Asia this year, so I want to do it at any cost. It goes without saying that I would be lucky if I could get a next year's slot there.
Thanks!