Mike Weinmann's Micro Thread
Week 16, IM Plan, IMCDA coming up!
rejiggered my schedule and instead of doing RR#1 this past weekend (end of Week 15), I'm pushing to this coming weekend (end of Week 16). also, for family reasons, i'm doing the RR on Friday vs. Saturday. How should I modify the week (if at all)? I should be able to train ~2 hours on Sat and Sunday after the RR on Friday. Thinking i might move the long run to Sunday vs. long run Thurs + RR the day after (Friday). thx for your input!
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Coach P -- posted this in the IMCDA forums as well:
i had a ROUGH bike power test this morning. had not tested since the end of the OS where i came out at VO2 of 300 and FTP of 247. was able to squeak out ~275W during the VO2 section and had nothing left for the FTP section, so just ground out ~190W for the 20 min section
it's pretty clear my legs are cooked from all the running i've been doing -- which has been going great. for example, i hit all 3 mile intervals at Z4 yesterday and had a great long run on Sunday am. biking intensity on the other hand has been a challenge ever since the OS. have not been able to summon the mojo to consistently hit FTP intervals, so i would not be surprised if my FTP has dropped, but fatigue is certainly playing a part. unfortunately, i wasn't able get in my first bike+run RR due to family+work stresses the past couple weekends. my long bikes have been going fine and i've been able to hit the 20-30' race pace plus intervals (based on an FTP of 247) with no issues, so I am not worried about the bike at CDA, I'm just not sure i have an accurate gauge of my FTP at this point -- and not sure I'll be able to get one before the race. by the way, my swim times have consistently improved since i got back into the pool post-OS, so i feel good about that.
i'm considering doing RR#1 this weekend and following it up with RR#2 next weekend, which i think will really help my confidence and is probably the best way to dial in my true FTP at this point. let me know if you all have any suggestions -- thanks!
http://www.endurancenation.us/blog/bike/fatigue-ftp-your-final-weeks/
http://members.endurancenation.us/Resources/Wiki/tabid/91/Default.aspx?topic=Post+Race+Process+&+Steps
Rest is critical right now, some swimming is okay but lots of stretching, hydrating, etc...the only action I would take if you are SERIOUS about your next race is really rein in your food consumption as that can hurt you down the line if you overeat! Talk to me in 10 more days!!!
I'm in week 15 of the Int HIM plan. have some last minute travel adjustments to make since my family and I will be at a friend's lake house this Sat and Sun (biking will be a no-no those days). I should be able to do an OWS one day and 60-90 min run the other day. For biking, I'm actually planning to ride ~80 hilly miles to the lake house on Friday and plan to do my long run on Thursday. What would you recommend for the Friday bike session in terms of intervals / intensity (I'm coming off IMCDA, so will be able to handle the volume w/out a problem)? Sat OWS -- how long? and Sun Run -- intensity?
Thanks!
Mike, if you tested the run early, then you will want ideally TWO days before the bike test as Day 1 = OFF, Day 2 = a 45' easy spin @ Zone1 to Zone2 levels, include 3 x 2' (2') at goal FTP in the final few minutes of the ride. Then it's test on Day 3.
So if you tested Sat on the run, then you are pushing the Monday bike test to Tuesday.
Wednesday is a 45 minute run, where you essentially do the Sunday workout here (and again on Sunday).
Thursday and the remainder of the week is done as scheduled!!!
Anything else to watch out for in gong for the bike focus?
https://app.box.com/s/it9qcgfle46rqp8i0u0t
Mon: off
Tuesday: Saturday bike wko + short run
Wed: normal Wed run
Thurs: Thursday bike wko
Friday: 35-45' run w/ strides
Sat: Sat bike + short run
Sun: Thurs bike wko + normal Sunday run
The only one I wasn't sure about was keeping the Sunday run with the repeat of Thursday's bike on Sunday. Will probably stick to w/u + main set only for those to keep the time commitment low(er)
Thanks!
in the final build for IMTX and unfortunately won't be camping with y'all this year (maybe next year!). i also missed the Big Day this weekend battling a stomach bug. other than that, the past few weeks have been solid and I feel really good about my fitness across all 3 disciplines. Question for you is whether I keep moving on with the plan this weekend (4.5 hr bike on Sat, plus 3 hr bike on Sunday) or "make up" the missed Big Day. If the latter, would appreciate thoughts on modifying the rest of the week / next week to incorporate the Big Day.
Thanks!
If you were to go big day, you would go regular through Thursday's run, then shut it down Friday with big day on Sat, Sunday off.
IF sunday is the big day, then regular week through Friday swim (no run) Sat off, Sunday big day, Monday off, then back at it...
Let me know what you think!
~ P
6 weeks out from IMTX and need to juggle a few things in the coming two weeks.
First, due to personal issues, I may not be able to get my long ride in this weekend. Should be able to get some decent time (2-3 hours) on the trainer, but may not get outside, so volume may suffer.
Second, my family and I leave for Belgium this Thursday evening for 1 week (back Thursday, Apr 17th). I'd like to do my RR #1 this coming Thursday before our flight to Belgium and then should be able to do a couple long rides after I get back (no work Fri, Sat, Sun Apr 18-20). Could you provide guidance on what to do thru Sunday Apr 20, assuming I don't have bike access while in Belgium?
This is what I'm thinking:
Mon (4/7) -- planned swim + run
Tues (4/8) -- bike interval + run
Wed (4/9) -- swim RR#1 (4400 yds) in the evening
Thurs (4/10) -- RR#1
Fri (4/11) -- Rest Day after Flight from NJ to Belgium
Sat (4/12) -- Long Run
Sun (4/13) -- Swim + run
Mon (4/14) -- Swim + run
Tues (4/15) -- Run Intervals; extend the run to 90'
Wed (4/16) -- Swim RR#2 + run
Thurs (4/17) -- travel back to NJ
Friday (4/18) -- bike intervals + run
Saturday (4/19) -- Long bike
Sunday (4/20) -- Long run
back to plan for Week 17...
Mon (4/7) -- planned swim + run
Tues (4/8) -- bike interval + run
Wed (4/9) -- swim RR#1 (4400 yds) in the evening
Thurs (4/10) -- RR#1
Fri (4/11) -- Rest Day after Flight from NJ to Belgium
Sat (4/12) -- Long Run
Sun (4/13) -- Swim + 45' run with strides.
Mon (4/14) -- Swim Only - can make it a long set if you want up to 90 minutes.
Tues (4/15) -- Run Intervals, total run no more than 1 hour.
Wed (4/16) -- Long Run (from your "planned" sunday)
Thurs (4/17) -- travel back to NJ
Friday (4/18) -- bike intervals + 45' run with strides.
Saturday (4/19) -- Long bike as planned
Sunday (4/20) -- ABP ride as planned.
coming up on RR#2 in advance of IMTX on May 17. for family reasons, need to move my RR to Sunday from Saturday. what modifications should I make to this week's training?
In general, I'm feeling quite good about my swim & run, less so about the bike. I would like to limit the hours on Saturday if possible.
For your reference, here's what on the docket:
Today: Run intervals + Swim tempo (done)
Wed: Bike intervals + Run tempo
Thurs: long run
Friday: Swim RR + Run w/ strides
Saturday: RR#2 replaced with???
Sunday: RR#2
Thanks!