Juan Vergara's Micro Forum
Patrick,
I raced Florida 70.3 on Sunday, will take this week off (transition) and begin GF Adv on Monday.
Question is if worth testing week 1 of GF given I tested 3 weeks ago (bike and swim) and 4 weeks ago (run)?
No problem to test, just checking.
Tks
I raced Florida 70.3 on Sunday, will take this week off (transition) and begin GF Adv on Monday.
Question is if worth testing week 1 of GF given I tested 3 weeks ago (bike and swim) and 4 weeks ago (run)?
No problem to test, just checking.
Tks
0
Comments
http://members.endurancenation.us/Resources/Wiki/tabid/91/Default.aspx?topic=Double+Testing+Week+Fix
Hope you are well!
On GF tuesdays, plan calls for Bike followed by Run. Should it be that order? Or RUN first for better quality RUN? Or indifferent?
Coach P, one further question for this week.
I just realized next week (GF4) will be a non bike (travel) week. That said I just thought it might be a good idea to front load bike this week and substitute Wed/Fri swims for Bike? If yes what type of Bike? Current week (GF3) plan says:
Today (monday) i did my swim.
Tue: Bike 60' / Run 45' (do as planned)
Wed: Swim 60' / Run 60' (substitute Swim for Bike? which?)
Thu: Bike 60'
Fri: Swim 60' / Run 45' (substitute Swim for Bike? which?)
Kindly advice. Tks
Today (monday) = swim.
Tue: Bike 60' / Run 45' (do as planned)
Wed: Bike 60-75' as ABP ride, run 15' hard off the bike.
Thu: Swim 60' / Run 45' (these are from Friday)
Fri: Bike 60' (From Thursday)
Thank Coach, week adapted as suggested!!!
Allow me to anticipate next week´s question (a non bike / travel week) GF week 4 calling for:
Mon - Rest ...... WILL DO!!!
Tue - Bike 60' / Run 45' Z2 (NO BIKE, JUST RUN .... CHANGE ANYTHING??)
Wed - Run 60' (3x1mile) / Swim 60' (DO AS PLANNED)
Thu - Bike 60' (MAYBE 45' EASY RUN???)
Fri - Swim 60' / Run 45' Z1
Sat - Bike 150' (BACK TO BASE IN THE MORNING... MIGHT BE ABLE TO DO 120' LATE AFTERNOON)
Sun - Run 70' (tempo run) DO AS PLANNED
* Do the Wed INT run on Tuesday.
* Wed is z2 run (Tues) and Wed Swim.
* Thurs is 45' run with strides, great form.
* FRiday as scheduled.
* If you can get in the 120' on Sat PM, ok, or bump it to Sunday and run Sat instead?
Tks Coach. I´ve had a thought I wanted to bounce to you and have sent you an gmail. Pls check when you have a chance. Tks
While I have prepared to do a non bike week this week (as described and adjusted by you below), I find that the Gym in this hotel has good Spinning bikes therefore I ask if worth ABP spinning 60' on Thursday (versus 45' run with strides/form), or not worth it, stick to no bike week plan. Tks.
Today I began GF week 6 and will travel Friday to Monday.
That said, I will not have a bike on Saturday for my long bike.
Option 1: substitute thursday's 60' interval bike (12' ON) for Saturday's 150' (2x20' + 8' ON) and drop the thursday swim
Option 2: skip Saturday's long bike and maintain Thursdays interval bike and swim.
Option 3: any other you might recommend.
Kindly advice,
Tks
My question moves to next week: May I do the missed saturay long Bike on Tuesday GF week 7?
@juan, I don't see the benefits of making up this long bike at that time...it will only muck up the rest of the week. What do the local athletes do on 7/4 with no real riding option? Is there a fun long run or something? As for Sat, you can run again...we make it a slightly bigger run week and then we get back to plan next week!
- this week I will be swapping Saturday and Sunday to join a local group in a very nice long ride on Sunday.
- next week (GF8) I will end with an Oly on Sunday (not an important race, just one which happened to end with my GF schedule!!).
The questions:
1) I was planning to race this Oly as a test. What pacing should I use? All out? 90-95%? (Question applies to both bike and run)
2) should I execute GF ADV week 8 as prescribed (below), with all the testing and so on, or adjust in any form to "tapper" for the Oly testing?
Mon - Recovery
Tue - Rest
Wed - Bike Test
Thu - Bike 60' / Run 50'
Fri - swim test
Sat - easy run 30'
Sun - race (Oly)
* how confident you are in current numbers and their accuracy;
* how rested you feel on the day
* what the course is like
* what the conditions are
so if you said "My numbers are great, I am so rested, this course is pancake flat and the temps wont get above 80 degrees" then zone 4 it is. But any fudging in those four factors requires some adjustment. Remember the goal is to run really well, so adjust the bike pacing (as you ride) to prepare for a solid run.
We can hash that out here if you like!
For saturday's BIG TRAINING DAY swim I will be doing OWS. Should I swim 1:00 hour (as prescribed) or stay closer to a RR and do 1.9k somewhere between 35' - 40' depending on wind/current ?
I currently have my new P5 and my old RIDLEY NOAH which is In fact a road frame (converter to TT) and I'm thinking of switching the RIDLEY back to road setup.
On the road bike, it's okay but in the last 8 weeks only if required, as in:
* race bike has shipped to race site
* race bike in shop
* race bike is driving you freakin crazy and you need a break.
Usually I recommend lots of road bike riding outside of the final 8 to 12 weeks to the race...will be good for you to have in the OutSeason....and for your upcoming big bike weeks!!!!
TESTED SWIM POSITION TODAY, 200 with/ 200 without pull buoy, during warm up, at warm up pace. 2 seconds faster without (though without was before with, so - fatigue aside - I would say same pace for both). Just as a reminder: the origin of this test was my question to you regarding deep pull versus high elbow where I am now (for the past 6 months) swimming deep pull in search of better body position.
The following is my plan for my two upcoming travel weeks for your input:
Week 1: Run only:
MON: RUN 60' - MS: 3 x 1 mile (4') @ z4/TP/Hard.
TUE: RUN 45'- Z1
WED: RUN 120' - MS: 3 x 12' (5') @ z3/HMP/ModHard, 15' @ z1/LR, 15' @ z2/MP
THU: RUN 45'- Z1
FRI: REPEAT MON - RUN 60' - MS: 3 x 1 mile (4') @ z4/TP/Hard.
SAT: TRAVEL DAY
SUN: O.W.S. 45'/ BIKE RECON RIDE WITH GROUP (PUSH SOME INTERVALS WHEN POSSIBLE)
THEN THE SECOND WEEK BEGINS WHEN I WILL BE RIDING EVERY DAY (WITH A LEISURE GROUP) AND I WILL PUSH MYSELF - ON MY OWN - WHENEVER POSSIBLE AND BRICK 45' EVERY OTHER DAY???? ANY IDEAS HOW TO MAKE THE BEST OUT OF A LEISURE BIKE TRIP???
I like the plan but think that you should plan on doing the long run on Thursday, and swap the proposed interval run (2 to 3 x 1 mile) from Thursday to Wednesday. As for the bike tour, just make sure you don't eat too much. Seriously though, you _could_ do some riding with standing intervals (5' stand, 5' seated, repeat) that makes regular riding hard. Also you could ride at a slightly lower RPMs.....not to hammer away but to make it more work at hopefully the same relative speed. Hope that helps!!!
My hotel in Lisbon has an 18mt pool. It's been a RUN only week thus far (as planned). Is it worth to SWIM the shorter pool or might as well continue RUN only? (Will have a lake to OWS On saturday this week).
In the end my HIM weeks 15 and 16 where RUN ONLY for week 15 and BIKE/RUN ONLY for week 16 (in progress). In other words, no swimming for the last two weeks
I will be back to my routine at home as of Sunday and my question is if I go on to HIM weeks 17 and beyond as prescribed in HIM plan or do some extra swimming week 17???
The good news is I did manage to gain much less weight than anticipated which means I should be able to hitt the 150lb target on race day Oct 27th!!!
I need to move my RR from Saturday to Friday and I wonder then how should I arrange my week 18???
Plan says / I guess:
MON - swim 60' / swim 60'
TUE - bike 60' / run 60' swim 60'
WED - run 60' swim 60' / run 90'
THU - run 90' / run 45' swim 60'
FRI - run 45' swim 60' / RR bike rub
SAT - RR bike run / rest
SUN - rest / OWS RR bike 60'
Your thoughts please?
Tks
Then Tuesday & Thursday are your runs. Wed is the interval ride. Sat and Sun as regular.