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Julie's Micro Q's

Julie huppJulie hupp
in Coaching Forum 🧢

I am in beginner HIM week 11 with a big training day on Sat this week.

The schedule calls for Sunday off but I bike with a group on Sundays that I enjoy.  Could I still do this ride on Sunday and just go a bit easier?  Should I then take Monday off or just restart with the Monday Swim.

The next week heads into week 12 with testing.  In the winter I used watts by testing with computrainer. Now I dont have power and use HR.  Should I test that way or not bother.  I pretty much know my HR and the zones on my bike.

 

Thanks for all your help.

Julie

 

 

 

 

Comments

  • Coach PatrickCoach Patrick
    Julie, you can ride sunday but easy; I suggest Monday off as part of the Test week's function is also some resting.

    I personally would test again on the CT just to see if/how you have progressed! Good luck this weekend!
  • Julie huppJulie hupp

    I have some questions on the daily training instructions.  Sometimes the coaches notes do not seem to match up with the workout.  For example, below, the workout calls for some faster work after the warm up and then slow running.  But. the notes say that the long workouts should be done in negative splits.  What do I follow?  I am in Begginner HIM.  Also, the swim workouts for this week, notes refer to test but test was in prior week

    WU: 30' @ z1/LRP.

    MS: 2 x 8' (4') @ z3/HMP/ModHard. 20' @ z1/LRP, 15' @ z2/MP

    WD: Remainder @ z1/LRP OR easy jogging / walking.

    Coach Notes: On long runs over 1:40, we have two distinct requirements: (1) Get it done in the AM, get up as early as you have to to make this happen so you have max recovery for the weekend. (2) Practive negative split running

    Thanks for clarification.

    Julie

    .

  • Coach PatrickCoach Patrick
    @Julie, great catch...thanks for asking this. The notes in this case for your long run are to say that we want to you finish strong. Yes, 4 x 8 intervals early will mean the first part of your run is "technically" harder, but in this case I am looking for a solid 15' @ z2...I don't want to hear about folks who are blowing up after intervals and mailing it in...that is NOT a good run.

    Also good catch on the notes... I have fixed those as well...THANK YOU!!
  • Julie huppJulie hupp
    Coach - I have several questions going into this week. I am in week 14 of HIM beginner and I am that means I have a race rehearsal scheduled on my plan for Saturday.

    But - I have a B race Olympic tri that I am doing Sunday. So a couple of questions.

    1. From what I have seen here, I think I do my normal workout through Thursday, take Friday off, and light swim/run on Saturday. Please confirm. HOWEVER, do I still do long run for Thursday?

    2. Since I am not doing my full race rehearsal on Saturday, do I move that to a different time and if so when?

    3. Do I put in a rest day on Monday and then just skip the Monday run workout for next week?

    Thanks for your help.
  • Coach PatrickCoach Patrick
    @Julie, you ask the best, most detailed questions. I virtually hug you for this thread...thanks!!!!

    1 - yes do the run. HOW you do that run is a function of your goals on Sunday. 95% of folks need a good long run more than a good Oly race, but if you fall in the 5% then do the run for time but dial the effort back.

    2 - Yes, move the RR to next Saturday!

    3 - Earn your Monday rest day by racing your tail off on Sunday...go go GO!! (then rest of your week as planned, although Tuesday might be a "reintegration" day)
  • Julie huppJulie hupp
    Awesome.  Thanks - Detailed by Nature.  Glad it works for you too!
  • Julie huppJulie hupp
    Coach P.

    I am in week 18 of the beginner HIM plan and I wondered if you could check a confirm a couple of the workouts for this week.

    It shows a race rehearsal on Sat. but then it also shows a 2 hr bike on Sunday. Usually Sun has been a day off, so I checked the intermediate plan and it is a bit different that the beginner in that Sun is off. The Thursday Run is also different with the Beginners running 105 min this week but intermediate running less.

    Can you please confirm that the beginner plan posted is what I should stick to.

    Thanks
  • Coach PatrickCoach Patrick
    Julie, fixed!!!!! Please refresh that screen...and thanks for letting me know, you rock!
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