One thing missing in your reply above is the fact that week 17 calls for bike testing Wednesday (important I think to pace the race accordingly specially after a "big bike week"). If ok with you I will swim only Monday and Tuesday adding more form focused time, test on Wednesday. Approve?
One thing missing in your reply above is the fact that week 17 calls for bike testing Wednesday (important I think to pace the race accordingly specially after a "big bike week"). If ok with you I will swim only Monday and Tuesday adding more form focused time, test on Wednesday. Approve?
Patrick, It looks like tomorrow (bike test day - HIM week 17) it will rain (non-stop through the weekend!!!) I have always tested in the same outdoor (flat) location but it is what it is and I see two options:
1) test on the roller (comparable???? how best to execute the test on the roller???), or
2) move the test to week 18 and re-shuffle week 18 as follows;
@Patrick, the weather man was right: RAIN DAY TODAY!!
For whatever it's worth, I tested on my KICKR roller (which is very-very close to the P5 in terms of power readings and feel) and pushed VERY HARD with good outcome: FTP 249.9 / 3.6 p/kg (last test outdoor aug-29 was 236 / 3.4 p/kg).
I can either re-test outdoor next week (HIM 18) as agreed yesterday per thread below (just to make sure I can pull it off in the real world) or go with my 250 FTP base to Miami 70.3.
P, Summary of today's RR2 for your appraisal and guidance: Bike: went for 250 FTP attempting mid Z3 199-212 and delivered low Z3 201 NP Run: went for Vdot 49 and delivered target numbers and negative split. That said (unless you instruct differently) will go for 250/49 @ Florida 70.3 in two weeks (adjusted to temperature).
Following up on my question below: I had a rest day on saturday and today (sunday) did a good 32min OWS RR (wetsuit) followed by a 3 x 15' @ 250 watts (100%) on the trainer. Had to make an effort to stay at 100% but managed (#nevergiveup).
250 FTP it is. BUT, if you are out there, riding, after the 15' of JRA/Z1-2 to let your HR come down, and you start aiming for 210 and you are "only" doing 195 or 200 comfortably, don't force it. Know your numbers but be smart enough to ride what you've got...b/c how you handle that nuance on the bike will determine how close you get to that 49 on the run. Make sense?
@Juan, that plan is perfect. We want some forward motion, but not without (A) rest first and then (B) a gradual build up! I will check out your bike...but will need to finish up vacation first!
For your review and approval: As in past seasons,I would like to shuffle IM traing week to free up weekend time for the family (given I have the time during the week).
Thus, I would move the SAT and SUN long bikes to THU and FRI respetively and this is what a typical (adjusted) week would look like:
MON : BIKE / RUN
TUE: LONG RUN
WED: SWIM / RUN
THU: RUN / VERY LONG BIKE
FRI: LONG BIKE
SAT: OWS / RUN
SUN: RUN / OWS
(Notedly: weekend swims can only be OWS ... not sure if that is good or bad????)
You can never have enough OWS, love it. As for the week, it's great except I don't really want you running Sunday for a few weeks...would rather keep you away from 6 straight days of running, at least for the first few weeks. Can you let me know where the interval run will be...Wednesday?
@P, need clarification on GF week one Saturday 150' Bike. It says:
WU: 10-15', then 3 x 1' (1') @ Zone4/Hard, to open up your legs. MS1: 2 x 20' (4') @ 95-100%/Zone4/Hard. MS2: 10' of ""ON"" time This set is a Vo2Max set -- ride equal parts of ""ON"" and ""OFF"" time. ON is at 120%/Zone5/Hard. OFF is at 65%/Zone1/Easy. Coach Notes: Break up the "ON" time into increments you can do at maximum SUSTAINABLE effort across the full set. 30" on / 30" off is common, stronger athletes might do 1' on / 1' off.
Which adds up to 80' ...... Assuming a 10' CD, how should we play the remaining 60' ????? Or is 150' a type-o???
Hi Patrick! I hope this finds you well after your operation. Two questions: 1) I'm ending GF week 2 and while I have managed to "sustain" end of last cycle peak zones (swim-bike-run), it's been HARD!!! But ..... #nevergiveup. Question 1 is: should I dial back a bit ??? Concern 1: is a potential dial back good or bad towards our 260 goal for IMLC?? 2) I will need to travel during GF week 4 (MON-FRI ). No pool. No bike (though the Gym has a good spinning bike). My plan is to maintain GF week 4 plan as prescribed, without swim, increasing Wednesday and Friday runs from 45' to 60' and doing the Tuesday and Thursday bikes on a spinning bike ..... approve???
@Juan, I would dial back the intensity a bit on the swim (drills only) and the run (time, not the hard, except for one day). I really only want quality on the BIKE. Deal? As for number two, you are right on track. I don't want you to run harder, just get the time...
Coach, I have just been diagnosed with a light stress fracture (beginning GF week 5 before jumping into 12 weeks of IM training for IMLC). Best case scenario being NO RUN until end of GF (4 weeks). That said, i will begin deep water running next week and my question is: anything else I should change in the GF plans weeks 5 through 8? or just substitute the runs for deep water runs and continue doing as prescribed??? #itiswhatitis #impissed #controlwhatyoucancontrol
For the record:
- my 15k dec 31st (GF week 8) is now out of the question.
- Big bike week is on jan. 2 through 5 with two days of TT and two days of MTB (alternating). Long/tough rides all 4 days (with pros).
One further question while I have you "on the line": very impressed with last night´s CORE DIET webinar. Is the one-on-one nutrition coaching really worth it for me given: (a) i am already consistently very close to "ideal" race weight (b) quite close to good habits though obviously with room for improvement (c) already track all my calories in/ou daily ..... but if there is speed to gain here, mostly thorugh better pre-pos workout fueling .... then it sounds worth the investment ..... is it???
@Juan, bummer!!!!!!!! We can deal with this, and beat it, but it requires real diligence on the rest side. Some specificity would also help -- as in WHERE is the fracture??? Time off here is for recovery mode on that foot, so it's not a bad thing; esp given your recent 70.3 performance as well.
So Wednesday / Friday / Sunday are DWR…but if you just did Fri/Sun that would be okay too. Bike and Swim as planned (watch pushing off the walls). I would suggest taking a look at your core strength at this time…odds are you have something to gain and we can apply you to exit this period stronger. I would suggest picking a routine from the strength session to do.
Also I would look up some bone knit stuff, I am kind of a closet homeopathic guy, and I have used it in the past. No idea if it works, but I'd check it out. http://en.wikipedia.org/wiki/Comfrey go down to medicinal uses, see alternate names and good luck finding it!
For the core diet, it's not your limiter, so I'd say no…I would suggest they do a race fueling plan for you (it's a consult, very helpful) but you are okay otherwise!!!
P, I am following Wiki protocol for DWR. Question: protocol range is 30+ minutes per session. Though they are tough, i believe I could extend (if Value in it). Is it worth increasing time? Rgds Juan
Follow up to my question below: I looked again and saw that as the weeks progress in the 9 WEEK WATER RUN PROGRAM things get tougher and longer. With that I am jumping from week one (which I did this week), to week 7 (that way I will en my 4 week running jail on week 9 of Deep Water Run).
P, Happily my leg feels great but I'm being conservative and respecting the 4 week run jail (lots of DWR and PT!!!). That said, I will go back to running next week and would very much like to hear your opinion/advice on how to get up to speed ASAP and ASAP-2 (as safely as possible). I've collected some opinions on a thread but your experience is welcome!!!
P, Entering GF week 8, I'm going ahead, as planned with my "Juan style BIG BIKE WEEK": 4 days Thursday through Sunday, alternating Road with MTB. In order to test the effect of the BBW, I will not BIKE TEST this week as prescribed and do so during IM week 12 (next week). Further, given my SLOW re-entry into the RUN world (starting today) and the fact I'm in the country without access to elliptical or stairmaster (only treadmill), this is what I'm planning for the week:
SUN (29th) - RECOVERY RUN 25' (5'walk/5'run Z-1/5'walk/5'run Z-1) - DWR 45'
MON - SWIM 60' - DWR 60'
TUE - BIKE 120' (SWEAT TEST for Core Diet Race Nutrition Update). RECOVERY RUN 30' (3 x Walk 5' Run 5').
WED - Morning rest / afternoon DWR 60'
THU - BIKE (BBW Road) RECOVERY RUN 30' (3 x Walk 3' Run 7').
FRI - BIKE (BBW MTB) DWR 60'
SAT - BIKE (BBW Road) RECOVERY RUN 30' (3 x Walk 2' Run 8').
Comments
Patrick, It looks like tomorrow (bike test day - HIM week 17) it will rain (non-stop through the weekend!!!) I have always tested in the same outdoor (flat) location but it is what it is and I see two options:
1) test on the roller (comparable???? how best to execute the test on the roller???), or
2) move the test to week 18 and re-shuffle week 18 as follows;
The Plan / The Adjustment
MON - Swim 60´- Run 45´ / Swim 60´- Run 60´
TUE - Swim 60´- Run 60´ / Swim 60´
WED - Run 90´ / BIKE TEST
THU - Swim 60´ / Swim 60´
FRI - RR Bike 90k Run 10k /
SAT - Rest /
SUN - OWS RR - Bike 60´ / OWS RR - Run 60´
@Patrick, the weather man was right: RAIN DAY TODAY!!
For whatever it's worth, I tested on my KICKR roller (which is very-very close to the P5 in terms of power readings and feel) and pushed VERY HARD with good outcome: FTP 249.9 / 3.6 p/kg (last test outdoor aug-29 was 236 / 3.4 p/kg).
I can either re-test outdoor next week (HIM 18) as agreed yesterday per thread below (just to make sure I can pull it off in the real world) or go with my 250 FTP base to Miami 70.3.
YOUR CALL COACH !!!!!
Summary of today's RR2 for your appraisal and guidance:
Bike: went for 250 FTP attempting mid Z3 199-212 and delivered low Z3 201 NP
Run: went for Vdot 49 and delivered target numbers and negative split.
That said (unless you instruct differently) will go for 250/49 @ Florida 70.3 in two weeks (adjusted to temperature).
P,
Following up on my question below: I had a rest day on saturday and today (sunday) did a good 32min OWS RR (wetsuit) followed by a 3 x 15' @ 250 watts (100%) on the trainer. Had to make an effort to stay at 100% but managed (#nevergiveup).
So I do guess 250 FTP it is for Miami 70.3.
Spending a couple of days in a fantastic resort with pools, golf courses, etc.
is it ok if I do a couple Z-zero run/swim?
Will not test but begin training with pre-Miami numbers (FTP 250 / Vdot 49 + 10%) ... unless you instruct differently.
In case you want to review, my MIAMI HIM OCT.27 bike file it´s up in TrainingPeaks (login: juanmvergara / password: private).
@P .... READ ONLY AFTER YOUR VACATION:
For your review and approval: As in past seasons,I would like to shuffle IM traing week to free up weekend time for the family (given I have the time during the week).
Thus, I would move the SAT and SUN long bikes to THU and FRI respetively and this is what a typical (adjusted) week would look like:
MON : BIKE / RUN
TUE: LONG RUN
WED: SWIM / RUN
THU: RUN / VERY LONG BIKE
FRI: LONG BIKE
SAT: OWS / RUN
SUN: RUN / OWS
(Notedly: weekend swims can only be OWS ... not sure if that is good or bad????)
WU: 10-15', then 3 x 1' (1') @ Zone4/Hard, to open up your legs. MS1: 2 x 20' (4') @ 95-100%/Zone4/Hard. MS2: 10' of ""ON"" time This set is a Vo2Max set -- ride equal parts of ""ON"" and ""OFF"" time. ON is at 120%/Zone5/Hard. OFF is at 65%/Zone1/Easy.
Coach Notes: Break up the "ON" time into increments you can do at maximum SUSTAINABLE effort across the full set. 30" on / 30" off is common, stronger athletes might do 1' on / 1' off.
Which adds up to 80' ...... Assuming a 10' CD, how should we play the remaining 60' ????? Or is 150' a type-o???
Tks.
Two questions:
1) I'm ending GF week 2 and while I have managed to "sustain" end of last cycle peak zones (swim-bike-run), it's been HARD!!! But ..... #nevergiveup. Question 1 is: should I dial back a bit ??? Concern 1: is a potential dial back good or bad towards our 260 goal for IMLC??
2) I will need to travel during GF week 4 (MON-FRI ). No pool. No bike (though the Gym has a good spinning bike). My plan is to maintain GF week 4 plan as prescribed, without swim, increasing Wednesday and Friday runs from 45' to 60' and doing the Tuesday and Thursday bikes on a spinning bike ..... approve???
Coach, I have just been diagnosed with a light stress fracture (beginning GF week 5 before jumping into 12 weeks of IM training for IMLC). Best case scenario being NO RUN until end of GF (4 weeks). That said, i will begin deep water running next week and my question is: anything else I should change in the GF plans weeks 5 through 8? or just substitute the runs for deep water runs and continue doing as prescribed??? #itiswhatitis #impissed #controlwhatyoucancontrol
For the record:
- my 15k dec 31st (GF week 8) is now out of the question.
- Big bike week is on jan. 2 through 5 with two days of TT and two days of MTB (alternating). Long/tough rides all 4 days (with pros).
One further question while I have you "on the line": very impressed with last night´s CORE DIET webinar. Is the one-on-one nutrition coaching really worth it for me given: (a) i am already consistently very close to "ideal" race weight (b) quite close to good habits though obviously with room for improvement (c) already track all my calories in/ou daily ..... but if there is speed to gain here, mostly thorugh better pre-pos workout fueling .... then it sounds worth the investment ..... is it???
So Wednesday / Friday / Sunday are DWR…but if you just did Fri/Sun that would be okay too. Bike and Swim as planned (watch pushing off the walls). I would suggest taking a look at your core strength at this time…odds are you have something to gain and we can apply you to exit this period stronger. I would suggest picking a routine from the strength session to do.
Also I would look up some bone knit stuff, I am kind of a closet homeopathic guy, and I have used it in the past. No idea if it works, but I'd check it out. http://en.wikipedia.org/wiki/Comfrey go down to medicinal uses, see alternate names and good luck finding it!
For the core diet, it's not your limiter, so I'd say no…I would suggest they do a race fueling plan for you (it's a consult, very helpful) but you are okay otherwise!!!
Please keep me posted!
I am following Wiki protocol for DWR.
Question: protocol range is 30+ minutes per session.
Though they are tough, i believe I could extend (if Value in it).
Is it worth increasing time?
Rgds
Juan
Follow up to my question below: I looked again and saw that as the weeks progress in the 9 WEEK WATER RUN PROGRAM things get tougher and longer. With that I am jumping from week one (which I did this week), to week 7 (that way I will en my 4 week running jail on week 9 of Deep Water Run).
Agree?
Happily my leg feels great but I'm being conservative and respecting the 4 week run jail (lots of DWR and PT!!!).
That said, I will go back to running next week and would very much like to hear your opinion/advice on how to get up to speed ASAP and ASAP-2 (as safely as possible).
I've collected some opinions on a thread but your experience is welcome!!!
http://members.endurancenation.us/Forums/tabid/57/aft/14101/Default.aspx
Entering GF week 8, I'm going ahead, as planned with my "Juan style BIG BIKE WEEK": 4 days Thursday through Sunday, alternating Road with MTB.
In order to test the effect of the BBW, I will not BIKE TEST this week as prescribed and do so during IM week 12 (next week).
Further, given my SLOW re-entry into the RUN world (starting today) and the fact I'm in the country without access to elliptical or stairmaster (only treadmill), this is what I'm planning for the week:
SUN (29th) - RECOVERY RUN 25' (5'walk/5'run Z-1/5'walk/5'run Z-1) - DWR 45'
MON - SWIM 60' - DWR 60'
TUE - BIKE 120' (SWEAT TEST for Core Diet Race Nutrition Update).
RECOVERY RUN 30' (3 x Walk 5' Run 5').
WED - Morning rest / afternoon DWR 60'
THU - BIKE (BBW Road)
RECOVERY RUN 30' (3 x Walk 3' Run 7').
FRI - BIKE (BBW MTB)
DWR 60'
SAT - BIKE (BBW Road)
RECOVERY RUN 30' (3 x Walk 2' Run 8').
SUN - BIKE (BBW MTB)
Sounds OK?