Your plan sounds good. It makes me laugh that your recovery plan is more than some baseline folks are doing! You are so strong and focused.
As long as you’re putting just as much attention into the rehab as you are your baseline fitness, you will be fine!
There is a GroupMe for talking about Swift events I will give it to you here: You're invited to my new group 'EN Zwift Event Node (ZEN)' on GroupMe. Click here to join: https://groupme.com/join_group/36550297/V9ei3G
P, I began detailing my HIM race prep 15 weeks beginning february 19th and I see that we have no 2018 HIM plans. Two options I guess: 1) load IM 2018 Run focused and adapt long distances to HIM? I'm assuming IM and HIM are basically the same except for the long run and weekend bikes (distance wise). 2) go with the 2017 version Unless to say differently .... will go with option 1 and discuss the adjustments later when the volume begins to ramp up. Health note: shoulder progressing quite well ... but swimming might take longer that desired. Estimate will begin to swim 14 weeks out .... easy start .... build as permitted by the body (should cost some 5 minutes in my best estimate .... run focused to compensate!!!!)
Really excited to hear about your progress with recovery, and don’t get down about the swimming. As you know it’s more important to do the recovery properly then to accelerate your return to athletics. You are absolutely fit enough on the general level that I am confident it will translate to your swim when your body is ready to handle the stroke.
I am working on the half iron plans, as you can see in the “all things training plans for him.“ They should be live this weekend now that I have feedback from the team so plenty of time for your February 19 start date. Once they are live you can check them out and we can decide on what to do from there.
How did you get into that bike jersey in your Instagram picture with your bad shoulder? You must be some sort of contortionist!
Need your opinion on my strength training: Currently I do 2 x functional 1 x yoga per week as follows: Mon : functional 60' Wed : Yoga 60' Fri : Functional 60'
An opportunity has come up to do a second Yoga class on fridays (with the very top instructor) but I would have to give up friday´s functional. Thoughts??? Importantly: the type of yoga they instruct is no peace of cake. Works core, strength, balance and flexibility big time (plus breathing and mind). I could
Shoulder report: back in the pool this week. Slow start (obviously behind the ideal speed at this point in time but not as bad as I expected), zero pain (that’s the good news). It is what it is .... Patience and discipline to recover endurance speed over the next 14 weeks!!!!
Question: what’s the latest you would usually switch from road to TT bike? Is 12 weeks out ok? (Considering that in the middle I’ll have one big bike week of road bike in Mallorca!!!)
@Juan Vergara - thanks for checking in and for the bump...totally on this.
1. Yes to the yoga. I like the idea of dynamic functional strength as a stepping stone beyond what you've done in the gym...and it can't hurt to work with a top instructor as well.
2. Slow pool is FINE...lack of pain is AWESOME and you are certainly fit, just not "swim fit" due to the inactivity within that discipline. You'll get it back for sure...same as always...slow, short BABY steps right now. I would take 3 x 20' swims right now...that's all you need to start the reactivation process.
Re-Entry = Regular swim frequency, one longer swim as a pull buoy.
Baseline Endurance = regular workouts for time/distance but no speed.
Race Specific = Swimming the longer swims for distance per your race, speed/intensity is optional.
3. Road to Tri Bike...you are so fit on that bike I am not worried. Minimal time is needed unless you are worried about being able to sustain the aeroposition. So, if not worried...then you can switch over with 6 weeks to go. If you ARE worried, then put the tri bike on the trainer so you can do some of the ride time in the bars...and do that starting with 9 weeks to go!
Tks P, sound great. If possible I would like to schedule a “long” 1:1 in Mallorca (upon arrival) to plan the rest of the season (towards 70.3 worlds) and ...... 2019 which is my age up year when I’ll go after a KONA slot (race selection critical!!!).If OK with you let me know when you get into Mallorca and when best for you to schedule. (i'm arriving friday evening april 13th). Looking forward to that camp!!!
Sounds good. I am traveling with my family, so I will likely need a day or two to get settled. My guesses Monday might be best but we can figure that out when we get there. Can’t wait to chase you up those hills has one
Progress report (12 weeks our from "A"race) : - Swimming evolving fast (basically up to speed) - Bike so far so good. - RUN .... my brick running sucks!!! Hardly getting race pace out of it after hard long rides. Dead after 5k .... Regular (non brick running) including long runs quite ok. Countdown to Mallorca ..... looking forward!!!
I don’t think that’s as bad as it sounds, considering where you were at. What do you think is the contributing factor? Is it just some walls the bike fitness that’s holding you back when you get to the run? Or do you think it’s just general fatigue now that you are back to full training that you need to overcome?
It would be interesting to compare your cadence and run data between a normal run and a brick run to see what variances exist.
Amazing how time flies .... it´s almost a year since we first talked about Mallorca and it´s now around the corner!!! Looking forward big time.
That said, I´m planning my non bike week and the following (for your input) is my plan (considering I will be on HIM week 14 (6 weeks out from THE CHAMPIONSHIP !!!).
Fri - Apr. 13 - TRAVEL DAY (Arrive in Mallorca late evening) Sat - Apr.14 - SWIM 60' / (Mount bike) / RUN 60' Sun- Apr.15 - Camp Bike (maybe short brick) Mon-Apr. 16 - Camp bike only Tue -Apr. 17 - Camp bike only Wed.-Apr.18 - SWIM 60' / RUN 60' (early a.m. before group tourism. Needs be run late afternoon) Thu - Apr.19 - Camp bike only Fri. - Apr 20 - Camp bike only Sat.- Apr. 21 - SWIM 60' / RUN 90' (Travel back to Brazil late afternoon) Sun.- Apr. 22 - REST DAY @ HOME
Please tell me what you think (and please remember to save some time during the week for me to discuss second half of season and .... KQ campaign in 2019!!!)
@Juan Vergara - yes we will find some time on the ground in Mallorca for sure. Really looking forward to it!
As for your training week, I think it looks great. My thoughts for you below in italics. At the end of the day, this is a great bike block for you and we can follow it up with a bit more running the week of 4/23.
Fri - Apr. 13 - TRAVEL DAY (Arrive in Mallorca late evening) Sat - Apr.14 - SWIM 60' / (Mount bike) / RUN 60' Sun- Apr.15 - Camp Bike + Short Brick (we are only riding 2 hours, meant to be fairly easy. Not starting until 10am local time so if you want to run before, go for it!) Mon - Apr. 16 - Camp bike only Tue - Apr. 17 - Camp bike only Wed. - Apr.18 - SWIM 60' / RUN 60' (early a.m. before group tourism. Needs be run late afternoon). We might be going long on Thursday's ride, so perhaps this run should be 30' or 45'. Let's see how your legs feel! Thu - Apr.19 - Camp bike only Fri. - Apr 20 - Camp bike only Sat. - Apr. 21 - SWIM 60' / RUN 90' (Travel back to Brazil late afternoon)....I say run only here. No need to swim today, or keep it pretty short to 30'. I think you'll have a bit more fatigue than planned (I hope!) by the end of the week, so we want to be mindful of that. We want you home and 100% healthy... Sun. - Apr. 22 - REST DAY @ HOME
First and foremost .... Mallorca was EPIC!!! May there be more of those in many years to come!!
What I want to discuss with you:
1) My next race, The Championship, Challenge Samorin 70.3 June 3rd.
All good!!! I was a bit ahead of planned fitness BEFORE Mallorca. Now ahead-of-ahead . Will stick to standard HIM plan and most important be smart next 5 weeks to maintain controlled fitness ramp up while remaining healthy.
That said, my first question is ideal tapper considering I will fly Monday evening to race Sunday. My “standard” plan is as follows:
Train NORMALLY until Sunday before the race (HIM Wk-19).
Race week:
MON - Swim a.m. @ home / fly evening. TUE - TRAVEL DAY (arrive in Samorin late afternoon). WED - Bike course inspection followed by 90’ bike in key segments at race pace with a few 5’ intervals / followed by a 5k race pace brick (massage late afternoon). THU - Pool swim 60’ good effort / breakfast / Run 10k in race course at noon (race pace with a couple intervals). FRI - Swim in the courses 30’-45’ (nothing fancy, feel the water, couple of short sprints). / breakfast / 45’ Bike spin/check followed by easy 5k (massage late afternoon) SAT - LEGS UP SUN - RACE
Comments welcome!!!
2) IRONMAN 70.3 WC South África, Sept. 3rd
In principle I pretend to take a couple days totally off following Samorin and go back to training end of week (12 weeks out). And here comes the challenge .... TRULY NEED YOUR ADVICE HERE : After returning from my first race I have 3 full weeks before our annual family 3 week vacation. Then I will be on the road for 3 full weeks with NO BIKE the first two weeks, no pool but all the OWS one can dream and only treadmills runs. The third week I will be in NYC with access to a lap pool, two bike rides in Central Park (friends bike) and all the running I want to in Central Park. Following that, I have 5 weeks to build bike volume!!! quite a challenge. Ideas welcome!!! please check our spreadsheet (link below) ... 2nd tab called PLAN FOR 70.3 WORLDS kindly make all your notes in it
3) KONA QUALIFY 2019 : My only question for now is ..... how does IM TEXAS sound to you based on what you know about me and most important about the race and the fact that most likely will not be a Championship race therefore a chance of a somewhat less FOP guys ?
Talk to you whenever you are ready to discuss.
Safe travels.
LAST MINUTE EDIT AFTER THIS YEAR’S IMTX: Holly cow .... can’t believe those times for my age Group!!! Was your age Group equally stunning ??? I would have to beat my Roth 10:34 PB by 30’ to KQ!!!!
@Juan Vergara - So great to see you and more importantly, to ride with you! It was awesome! I will get to this shortly when I can give it my full attention.
Notes made in the gDoc for you on the first 70.3, super easy there (See "revised 2017/2018 plan" tab).
I made edits for your vacation and your first week back. Before I go deeper there, I we should talk a bit here.
I'd like you to accelerate the bike volume piece with some longer, steadier rides that first week. Not sure you need the bike intervals right back...I'd almost rather you had two longer days of 3 to 4-ish hours, steady in Zone 2. Flat course is 100% okay.
Think of this as a "reactivation" phase on the bike...then you can get back after it. But I don't want to mess up your weekly schedule or recovery. Let me know what you think...I am thinking week of 7/23 if possible!
Random question (14 months out) ...... does IM PLACID suit me???? I’m working on my 2019 plan (age up KQ year) and the following are my preliminary “conclusions”: 1 - Anything earlier than May is a no no for body and mind (I need to de-train Dec-Jan) 2 - Texas and Brazil drafting will play against me and both races tend to attract a strong field. 3 - Santa Rosa seems “ideal” but my chances of convincing Karla to be away from home on mother’s day are below zero!!!
... and that’s how I got to PLACID!!!! Analyzing 60-64 results from various races it seem evident that for KQ I must: swim : maintain current speed (I can do that) bike : maintain current ftp and execute flawlessly (I can do that) run : this is where the challenge is. Today I can run a flat course 03:45-03:50 IM marathon .... need at least an equivalent 03:30 marathon to KQ ... that is faster than I ever was. The “advantage” of PLACID is that being in July I have more time to build that speed .... Thoughts???? Ideas???? Suggestions ???? All welcome.
I like the idea of Lake Placid for you. I suggest you look at the last 3 to 5 years of results as last year’s results were unexpectedly fast because of favorable winds on the bike. It’s a fair course and since those who are very strong on the bike and can run steady. Believe it or not, I think we can make it you stronger on the back. If you want to KQ though, We might want to consider having you spend time in the course before the race so you are familiar with it.
Tks for your reply P. I exchanged ideas on the subject with Al and he believes the PLACID run is quite tough for a steady run with the hills. Says BOULDER might suit me better.
Interesting! I have not seen the Boulder course myself so I can’t comment. I will be out there this weekend at the conclusion of our camp and can have a more informed discussion with you then. Best of luck this weekend! Good skill!
Hi P, I have a T1 decision to make for 70.3 Worlds in a couple of weeks and while it’s kind of non brainer, I need the comfort of your opinion. Wether forecast calls for a cold morning for my standards. My “brazilian Thermostat” will for sure feel extremely cold on the bike with temperatures at around 12-16 degrees Celsius and rather than risking freezing, should that be the case while preparing my T1 bag, I’d rather lose a couple minutes in T1 to dress up than risking hypothermia. Agree??? othet than that ..... race prep going well ..... fitness numbers below what I wished .... but I solved that this week by simply deciding to IGNORE THE NUMBERS (lock my computer / TP account) and trust that I’ve got years of hard work inside my body!!! hope to see you soon .... somewhere!! best, juan
Great to hear from you! I agree 100%. We recommend that you have arm warmers with you Rollup by putting them on and then rolling them down your arms. Those can be easily pulled over your wrists and rolled up as you are headed to the bike that will be the last thing you do. The second to last thing you do would to be put on her relatively snug bike fest. This will give you some pockets to hold stuff in as needed but also block the wind from your body which is the biggest culprit.
Some athletes have really poor circulation in their hands, if you fall in that category you might want to get a light pair of disposable gloves you could start out with. Something like gardening gloves.
Comments
I began detailing my HIM race prep 15 weeks beginning february 19th and I see that we have no 2018 HIM plans.
Two options I guess:
1) load IM 2018 Run focused and adapt long distances to HIM? I'm assuming IM and HIM are basically the same except for the long run and weekend bikes (distance wise).
2) go with the 2017 version
Unless to say differently .... will go with option 1 and discuss the adjustments later when the volume begins to ramp up.
Health note: shoulder progressing quite well ... but swimming might take longer that desired. Estimate will begin to swim 14 weeks out .... easy start .... build as permitted by the body (should cost some 5 minutes in my best estimate .... run focused to compensate!!!!)
Currently I do 2 x functional 1 x yoga per week as follows:
Mon : functional 60'
Wed : Yoga 60'
Fri : Functional 60'
An opportunity has come up to do a second Yoga class on fridays (with the very top instructor) but I would have to give up friday´s functional. Thoughts??? Importantly: the type of yoga they instruct is no peace of cake. Works core, strength, balance and flexibility big time (plus breathing and mind). I could
Shoulder report: back in the pool this week. Slow start (obviously behind the ideal speed at this point in time but not as bad as I expected), zero pain (that’s the good news). It is what it is .... Patience and discipline to recover endurance speed over the next 14 weeks!!!!
Question: what’s the latest you would usually switch from road to TT bike? Is 12 weeks out ok? (Considering that in the middle I’ll have one big bike week of road bike in Mallorca!!!)
1. Yes to the yoga. I like the idea of dynamic functional strength as a stepping stone beyond what you've done in the gym...and it can't hurt to work with a top instructor as well.
2. Slow pool is FINE...lack of pain is AWESOME and you are certainly fit, just not "swim fit" due to the inactivity within that discipline. You'll get it back for sure...same as always...slow, short BABY steps right now. I would take 3 x 20' swims right now...that's all you need to start the reactivation process.
REACTIVATION (2 WEEKS) --> RE-ENTRY (3 WEEKS) --> BASELINE ENDURANCE (3 WEEKS) --> RACE SPECIFIC (REMAINDER)
- Re-Entry = Regular swim frequency, one longer swim as a pull buoy.
- Baseline Endurance = regular workouts for time/distance but no speed.
- Race Specific = Swimming the longer swims for distance per your race, speed/intensity is optional.
3. Road to Tri Bike...you are so fit on that bike I am not worried. Minimal time is needed unless you are worried about being able to sustain the aeroposition. So, if not worried...then you can switch over with 6 weeks to go. If you ARE worried, then put the tri bike on the trainer so you can do some of the ride time in the bars...and do that starting with 9 weeks to go!- Swimming evolving fast (basically up to speed)
- Bike so far so good.
- RUN .... my brick running sucks!!! Hardly getting race pace out of it after hard long rides. Dead after 5k .... Regular (non brick running) including long runs quite ok.
Countdown to Mallorca ..... looking forward!!!
Amazing how time flies .... it´s almost a year since we first talked about Mallorca and it´s now around the corner!!! Looking forward big time.
That said, I´m planning my non bike week and the following (for your input) is my plan (considering I will be on HIM week 14 (6 weeks out from THE CHAMPIONSHIP !!!).
Fri - Apr. 13 - TRAVEL DAY (Arrive in Mallorca late evening)
Sat - Apr.14 - SWIM 60' / (Mount bike) / RUN 60'
Sun- Apr.15 - Camp Bike (maybe short brick)
Mon-Apr. 16 - Camp bike only
Tue -Apr. 17 - Camp bike only
Wed.-Apr.18 - SWIM 60' / RUN 60' (early a.m. before group tourism. Needs be run late afternoon)
Thu - Apr.19 - Camp bike only
Fri. - Apr 20 - Camp bike only
Sat.- Apr. 21 - SWIM 60' / RUN 90' (Travel back to Brazil late afternoon)
Sun.- Apr. 22 - REST DAY @ HOME
Please tell me what you think (and please remember to save some time during the week for me to discuss second half of season and .... KQ campaign in 2019!!!)
See you in a few days!!
As for your training week, I think it looks great. My thoughts for you below in italics. At the end of the day, this is a great bike block for you and we can follow it up with a bit more running the week of 4/23.
Fri - Apr. 13 - TRAVEL DAY (Arrive in Mallorca late evening)
Sat - Apr.14 - SWIM 60' / (Mount bike) / RUN 60'
Sun- Apr.15 - Camp Bike + Short Brick (we are only riding 2 hours, meant to be fairly easy. Not starting until 10am local time so if you want to run before, go for it!)
Mon - Apr. 16 - Camp bike only
Tue - Apr. 17 - Camp bike only
Wed. - Apr.18 - SWIM 60' / RUN 60' (early a.m. before group tourism. Needs be run late afternoon). We might be going long on Thursday's ride, so perhaps this run should be 30' or 45'. Let's see how your legs feel!
Thu - Apr.19 - Camp bike only
Fri. - Apr 20 - Camp bike only
Sat. - Apr. 21 - SWIM 60' / RUN 90' (Travel back to Brazil late afternoon)....I say run only here. No need to swim today, or keep it pretty short to 30'. I think you'll have a bit more fatigue than planned (I hope!) by the end of the week, so we want to be mindful of that. We want you home and 100% healthy...
Sun. - Apr. 22 - REST DAY @ HOME
What I want to discuss with you:
1) My next race, The Championship, Challenge Samorin 70.3 June 3rd.
All good!!!
I was a bit ahead of planned fitness BEFORE Mallorca. Now ahead-of-ahead
That said, my first question is ideal tapper considering I will fly Monday evening to race Sunday. My “standard” plan is as follows:
Train NORMALLY until Sunday before the race (HIM Wk-19).
Race week:
MON - Swim a.m. @ home / fly evening.
TUE - TRAVEL DAY (arrive in Samorin late afternoon).
WED - Bike course inspection followed by 90’ bike in key segments at race pace with a few 5’ intervals / followed by a 5k race pace brick (massage late afternoon).
THU - Pool swim 60’ good effort / breakfast / Run 10k in race course at noon (race pace with a couple intervals).
FRI - Swim in the courses 30’-45’ (nothing fancy, feel the water, couple of short sprints). / breakfast / 45’ Bike spin/check followed by easy 5k (massage late afternoon)
SAT - LEGS UP
SUN - RACE
Comments welcome!!!
2) IRONMAN 70.3 WC South África, Sept. 3rd
In principle I pretend to take a couple days totally off following Samorin and go back to training end of week (12 weeks out).
And here comes the challenge .... TRULY NEED YOUR ADVICE HERE :
After returning from my first race I have 3 full weeks before our annual family 3 week vacation.
Then I will be on the road for 3 full weeks with NO BIKE the first two weeks,
no pool but all the OWS one can dream
and only treadmills runs.
The third week I will be in NYC with access to a lap pool, two bike rides in Central Park (friends bike) and all the running I want to in Central Park.
Following that, I have 5 weeks to build bike volume!!!
quite a challenge.
Ideas welcome!!!
please check our spreadsheet (link below) ... 2nd tab called PLAN FOR 70.3 WORLDS
kindly make all your notes in it
https://docs.google.com/spreadsheets/d/15VicRyYJM8aVSLEG85WCA8p2JBSztiO7JT3mxomEJhc/edit#gid=1799864766
3) KONA QUALIFY 2019 :
My only question for now is ..... how does IM TEXAS sound to you based on what you know about me and most important about the race and the fact that most likely will not be a Championship race therefore a chance of a somewhat less FOP guys ?
Talk to you whenever you are ready to discuss.
Safe travels.
LAST MINUTE EDIT AFTER THIS YEAR’S IMTX:
Holly cow .... can’t believe those times for my age Group!!! Was your age Group equally stunning ??? I would have to beat my Roth 10:34 PB by 30’ to
KQ!!!!
Notes made in the gDoc for you on the first 70.3, super easy there (See "revised 2017/2018 plan" tab).
I made edits for your vacation and your first week back. Before I go deeper there, I we should talk a bit here.
I'd like you to accelerate the bike volume piece with some longer, steadier rides that first week. Not sure you need the bike intervals right back...I'd almost rather you had two longer days of 3 to 4-ish hours, steady in Zone 2. Flat course is 100% okay.
Think of this as a "reactivation" phase on the bike...then you can get back after it. But I don't want to mess up your weekly schedule or recovery. Let me know what you think...I am thinking week of 7/23 if possible!
Thanks,
~ Coach P
Tks much.
1 - Anything earlier than May is a no no for body and mind (I need to de-train Dec-Jan)
2 - Texas and Brazil drafting will play against me and both races tend to attract a strong field.
3 - Santa Rosa seems “ideal” but my chances of convincing Karla to be away from home on mother’s day are below zero!!!
... and that’s how I got to PLACID!!!!
Analyzing 60-64 results from various races it seem evident that for KQ I must:
swim : maintain current speed (I can do that)
bike : maintain current ftp and execute flawlessly (I can do that)
run : this is where the challenge is. Today I can run a flat course 03:45-03:50 IM marathon .... need at least an equivalent 03:30 marathon to KQ ... that is faster than I ever was. The “advantage” of PLACID is that being in July I have more time to build that speed ....
Thoughts???? Ideas???? Suggestions ???? All welcome.
I exchanged ideas on the subject with Al and he believes the PLACID run is quite tough for a steady run with the hills. Says BOULDER might suit me better.
I have a T1 decision to make for 70.3 Worlds in a couple of weeks and while it’s kind of non brainer, I need the comfort of your opinion.
Wether forecast calls for a cold morning for my standards. My “brazilian Thermostat” will for sure feel extremely cold on the bike with temperatures at around 12-16 degrees Celsius and rather than risking freezing, should that be the case while preparing my T1 bag, I’d rather lose a couple minutes in T1 to dress up than risking hypothermia.
Agree???
othet than that ..... race prep going well ..... fitness numbers below what I wished .... but I solved that this week by simply deciding to IGNORE THE NUMBERS (lock my computer / TP account) and trust that I’ve got years of hard work inside my body!!!
hope to see you soon .... somewhere!!
best,
juan
Great to hear from you! I agree 100%. We recommend that you have arm warmers with you Rollup by putting them on and then rolling them down your arms. Those can be easily pulled over your wrists and rolled up as you are headed to the bike that will be the last thing you do. The second to last thing you do would to be put on her relatively snug bike fest. This will give you some pockets to hold stuff in as needed but also block the wind from your body which is the biggest culprit.
Some athletes have really poor circulation in their hands, if you fall in that category you might want to get a light pair of disposable gloves you could start out with. Something like gardening gloves.