P, Per my post below did my first Recovery Run and FELT GREAT!! Zero pain, legs did not feel heavy, heart rate VERY low. DWR work works!!!! Waiting for your input to procede with rest of plan for the week. And ..... Happy New Year!!!
@Juan....you are the Loch Ness Monster! Nicely done...your plan is good (I know your life is flexible -- that's for everyone else lurking here!). The big thing is staying healthy, so let's continue to be really cautious of the foot...if you need to shut down any run this week, do it...the week itself is stress enough!!
BIG BIKE WEEK DONE (thursday through sunday) with two RECOVERY runs (Thu. and sat.). Run Leg feels strong (have been increasing times and speed gradually. Up to 30' @ Z1) Beginning IM training tomorrow (MON. Jan 6) @ IM week 9. Monday will swim as prescribed + recovery run 30' @ Z1 - Z2. TUESDAY WILL BIKE TEST (check dividends from BBW!!!! Worked very hard last 4 days but PM will tell on Tuesday how much effectively absorved). Going forward will continue to increase RUN time/speed gradually and expect to be in aprox sync with IM plan by week 11. By aprox I mean I will adjust plan to allow 48 hours between runs (for bone recovery).
Attempted 260 (your challenge to me) and got 259 on my bike test today!!!! We´ll just call it 260 right???? IMLC here I go!!!! Next is sustaining that FTP throughout IM training and safely get up to speed in the Run!!! Will re-design those weeks to allow minimum 48hr between runs and show you for approval.
P, I had an OLY (totally B race) scheduled for mid february (end of IM week 14). Quite honestly I do not see any value in it specially when I will be doing my first IM race rehearsal a few days later. That said - and unless you recommend differently - I've taken that OLY out of my mind.
Net, net I think for IMLC (11.5 weeks out), I should stay pretty much as is with the following minor adjustments Todd mentions:
1) minor height adjustment. 2) minor saddle forward adjustment. 3) tilt in aerobars 4) rehearse relaxed position to reduce drag (All the above as explained in the video analysis).
Unless you recommend differently. Tks
PS. Send same message via email. Please ignore whichever you see last.
@Juan, great video...thanks for sharing. I love just how relaxed you are in your natural position. Yes you are a bit up right but, we can't ignore just how you look like an f-ing statue there....so chill. That goes a long way to a great run. Of all the changes, I would try 5mm up and slightly forward, and then moving the bars/pads forward if you can. That's it.
The "turtling" your head to be more aero also requires you to be relaxed...but the attention you are putting in here is for like IM #8....if you do it all now, where will we find improvement in 2023? Seriously though, comfort reigns...so make your changes but be as objective as possible!!!
Patrick, I did my first real run couple days ago, injured leg felt GREAT and still does. Nevertheless, I want to allow 48 hr recovery between runs for the next couple of weeks (sound medical advice). That said, I could run 4 times a week (versus the 6 in the IM plan). How would you recommend I run those 4 times/week from IM week 10 through 14?. Tks Juan
@Juan....agreed. I think that you want to keep the Bike schedule as is. With that, you can run:
Monday - Open Road Tuesday - Aqua Run - Intervals Wed - No Run Thursday - A gradually building long run, or if you want to be really crafty, you could split the run AM/PM -- 5 am and 5pm is 10.... Friday - No Run Saturday - Run pre/post bike. Sunday - No Run
Something to report and one question: The report: despite having tested 3 weeks ago, IM week 12 called for bike test today and so I did .... result scared the hell out of me: up from 260 three weeks ago to 277 today (4 watts/kg given I have gone down to nearly my race weight!!!!). I know I've worked hard last 3 weeks but .... WOW!!!! The question: as you might recall, I'm doing my long bikes Thursday and Friday (instead of sat-sun). So when I say Thursday-Friday ahead, translate in your mind to Sat-Sun. Logistically it is better for me to do the "Thursday" pre bike run on Friday evening. Instruction says: "If after, you might have to drop the Threshold Mile (not ideal) for just z2/MP/Steady running." but given I will have enough rest in between I believe I can do the threshold mile. Any advice?
Don't look now, but SOMEBODY IS PEAKING!!!! Nice work Juan. Given your return to the run, I am _not_ worried about the threshold mile. Things are going really....REALLY well for you right now...no need to try and get 111% instead of 110% out of your body. I hope that makes sense and keep up the great work!!
Tks for you inout P. Get the message loud & clear.
That said, the fact that I'm way behind schedule on the run front (as a result of the injury) i have a follow up question:
As you might recall I MUST have at least a day off between runs. As such, I am making the long run my priority and building from there (as many runs as the week can fit with the rest rule above). The question: given that the rest is purely a BONE ISSUE, is there any value in doing elliptical in between??? I know DWR is a much beter option but given I only have access to DWR on weekends that leaves me with no run or ellptical on "run-rest" week days .... Your thoughts??? ....
Elliptical could work, but again, I don't think fitness is your limiter here given how you are peaking. Maybe a 30-45' session 1x a week, but honestly I am not sure what it's going to get you vs resting and doing better on the other session that day and the next day's workouts! Thoughts?
My thoughts? I don't think!!! I just follow coach's instructions!!!! Will do as you say with 3 runs during the week as follows: 2 x 120' negative split run (increasing to 135-150 per IM plan on weeks 14 and 16) 1 x 60' interval run (1 or 2 x 1 mile). FYI did the two long runs this week, negative splitting and felt very well (HR quite low actually, could have pushed harder but I'm saving those tendons and bones for the race!!!). Now I ask: thoughts?
This week's report: starting with self prescribed REST day today after a hard (good) week. Even though my RESTWISE score today is high, I feel exhausted and decided to accumulate some energy for the week to come after having given it all this past week. Basically skipped one swim (remember my Monday/Tuesday happens Saturday/Sunday). Highlights of the week: Bike: did my first 5h long bike in a location with an elevation profile almost identical to IMLC bike course (04:48:35 / 171k / avg speed 35.5kph / avg power 185 / avg HR 132). Temperature was crazy up to 105F. Swim: yesterday decided to do my first OWS RR and completed 3.817k in 01:12:08. Not brilliant but it did give me the confidence YES I CAN. Run: did my first 2hour run out in the road since recovering from injury. 23.3k avg pace 05:09kpm avg HR 128. Temperatures again were crazy above 100F so I did not force it much in the second hour but did split negative moderately. All sessions following recently updated Core Diet IM nutrition plan 100% (training my body to suck gallons of Gatorade which is the beverage at IMLC .... not easy to swallow all that G but I'm adapting!!!!). Feeling good, sticking to plan 100% .... until today when I evoked your words: "it's not how much you do; it's how much you absorve" .... and took the day off!!!! Back to work tomorrow!!!!!
As you know, I am doing my monda/tuesday swim in OPEN WATER on saturdays and sundays. Question is: given the distances prescribed for those swims are 3600-4000 I can either RR continously (focused on form and building confidence) or simulate pool laping (aprox distances) and swim as IM program suggests or do both (RR saturday / "laps" and variation sunday).
Follow up question for RR next week: which % of FTP should i shoot for??? Looking at IM TSS Table it seems as though 72% could be the right target for me. Thoughts?
@Juan, I would just swim...no pool simulations. Get into your groove and cruise...that mental aspect of OWS is sooooo important. As for the RR, I prefer #1 to be a bit more conservative...so maybe roll .7, with the last hour at .72. The next one we can push it a bit. That said, remember the effort you ride at is not the most important thing. Your pacing, consistency, nutrition, durability...mental focus...these are all things we need to capture. Please be sure to draft a race plan to test on your ride!!!
Day 1 Bike: target was 70% / 180k / 5h45 ..... got quite close to the 70% (a bit under), finished the 180 k but the time was a "BIT" of a surprise @ 4h58!!! I did work very hard at staying aero (which I did for 98% of the ride) and relaxed (staying low as suggested by Todd, turtle style!!!). The 6 mile run afterward went very well. Managed to swallow all the nutrition in the bike. Only "issue" my butt did bother me after 4 hours (using tri-shorts) ... but survived!!!
Day 2 Bike: repeat bike 70% / 180k ..... a major mechanical failure!!! forgot to charge my Di2 and tuned out of battery (and gears) 2 hours into the bike when I was doing very well (as compared to prior day). Lesson learned!!!! .... I was pissed so went back home and completed the ride on the drainer!!!! 91k on the bike ..... 80k done on the drainer ....
@Juan, love the "easy" ride at 4:58. How long did you sit there and think how you must have missed a turn before you accepted you just rode a 4:58? I did notice that in your third out/back the NP dropped to 176 vs 185....how did you feel about your nutrition? what would you change there?
Patrick, Today, on my long ride (5h target) I was BEATEN by the heat!!!! (80F at 7am, 95F by 10am, 104F by 11am) and called it a day after 4hours. The mistakes: probably drank less than should have (drinking at my regular rate) probably should have dialed down somewhat (but went out to deliver the prescribed 8 x 25' (5') @ 80%. The question: how to calculate % to dial down in such circumstances??? By the way, if you have the time would very much appreciate your critique to my race plan: http://members.endurancenation.us/Forums/tabid/57/aft/14748/Default.aspx Tks Juan
@Juan could be the heat or residual fatigue too..I would just ride those at 75%, for example, to get the work in knowing that my body is working a lot harder than my powermeter might suggest given the conditions! Comments added to your EXCELLENT plan!!!
Comments
Per my post below did my first Recovery Run and FELT GREAT!!
Zero pain, legs did not feel heavy, heart rate VERY low.
DWR work works!!!!
Waiting for your input to procede with rest of plan for the week.
And ..... Happy New Year!!!
Run Leg feels strong (have been increasing times and speed gradually. Up to 30' @ Z1)
Beginning IM training tomorrow (MON. Jan 6) @ IM week 9.
Monday will swim as prescribed + recovery run 30' @ Z1 - Z2.
TUESDAY WILL BIKE TEST (check dividends from BBW!!!! Worked very hard last 4 days but PM will tell on Tuesday how much effectively absorved).
Going forward will continue to increase RUN time/speed gradually and expect to be in aprox sync with IM plan by week 11.
By aprox I mean I will adjust plan to allow 48 hours between runs (for bone recovery).
Attempted 260 (your challenge to me) and got 259 on my bike test today!!!! We´ll just call it 260 right????
IMLC here I go!!!! Next is sustaining that FTP throughout IM training and safely get up to speed in the Run!!! Will re-design those weeks to allow minimum 48hr between runs and show you for approval.
I had an OLY (totally B race) scheduled for mid february (end of IM week 14). Quite honestly I do not see any value in it specially when I will be doing my first IM race rehearsal a few days later. That said - and unless you recommend differently - I've taken that OLY out of my mind.
Definitely no Olympic!!
If you have the time would be great to get your comments on Todd's TTBikefit observations in this link:
https://www.mediafire.com/?m1atpd1ifbqx61g
Net, net I think for IMLC (11.5 weeks out), I should stay pretty much as is with the following minor adjustments Todd mentions:
1) minor height adjustment.
2) minor saddle forward adjustment.
3) tilt in aerobars
4) rehearse relaxed position to reduce drag
(All the above as explained in the video analysis).
Unless you recommend differently.
Tks
PS. Send same message via email. Please ignore whichever you see last.
The "turtling" your head to be more aero also requires you to be relaxed...but the attention you are putting in here is for like IM #8....if you do it all now, where will we find improvement in 2023?
I did my first real run couple days ago, injured leg felt GREAT and still does.
Nevertheless, I want to allow 48 hr recovery between runs for the next couple of weeks (sound medical advice).
That said, I could run 4 times a week (versus the 6 in the IM plan). How would you recommend I run those 4 times/week from IM week 10 through 14?.
Tks
Juan
Monday - Open Road
Tuesday - Aqua Run - Intervals
Wed - No Run
Thursday - A gradually building long run, or if you want to be really crafty, you could split the run AM/PM -- 5 am and 5pm is 10....
Friday - No Run
Saturday - Run pre/post bike.
Sunday - No Run
Question: what do you mean by "OPEN ROAD" RUN on mondays?
The report: despite having tested 3 weeks ago, IM week 12 called for bike test today and so I did .... result scared the hell out of me: up from 260 three weeks ago to 277 today (4 watts/kg given I have gone down to nearly my race weight!!!!). I know I've worked hard last 3 weeks but .... WOW!!!!
The question: as you might recall, I'm doing my long bikes Thursday and Friday (instead of sat-sun). So when I say Thursday-Friday ahead, translate in your mind to Sat-Sun. Logistically it is better for me to do the "Thursday" pre bike run on Friday evening. Instruction says: "If after, you might have to drop the Threshold Mile (not ideal) for just z2/MP/Steady running." but given I will have enough rest in between I believe I can do the threshold mile. Any advice?
Tks for you inout P. Get the message loud & clear.
That said, the fact that I'm way behind schedule on the run front (as a result of the injury) i have a follow up question:
As you might recall I MUST have at least a day off between runs. As such, I am making the long run my priority and building from there (as many runs as the week can fit with the rest rule above). The question: given that the rest is purely a BONE ISSUE, is there any value in doing elliptical in between??? I know DWR is a much beter option but given I only have access to DWR on weekends that leaves me with no run or ellptical on "run-rest" week days .... Your thoughts??? ....
2 x 120' negative split run (increasing to 135-150 per IM plan on weeks 14 and 16)
1 x 60' interval run (1 or 2 x 1 mile).
FYI did the two long runs this week, negative splitting and felt very well (HR quite low actually, could have pushed harder but I'm saving those tendons and bones for the race!!!).
Now I ask: thoughts?
Highlights of the week:
Bike: did my first 5h long bike in a location with an elevation profile almost identical to IMLC bike course (04:48:35 / 171k / avg speed 35.5kph / avg power 185 / avg HR 132). Temperature was crazy up to 105F.
Swim: yesterday decided to do my first OWS RR and completed 3.817k in 01:12:08. Not brilliant but it did give me the confidence YES I CAN.
Run: did my first 2hour run out in the road since recovering from injury. 23.3k avg pace 05:09kpm avg HR 128. Temperatures again were crazy above 100F so I did not force it much in the second hour but did split negative moderately.
All sessions following recently updated Core Diet IM nutrition plan 100% (training my body to suck gallons of Gatorade which is the beverage at IMLC .... not easy to swallow all that G but I'm adapting!!!!).
Feeling good, sticking to plan 100% .... until today when I evoked your words: "it's not how much you do; it's how much you absorve" .... and took the day off!!!! Back to work tomorrow!!!!!
Patrick,
As you know, I am doing my monda/tuesday swim in OPEN WATER on saturdays and sundays. Question is: given the distances prescribed for those swims are 3600-4000 I can either RR continously (focused on form and building confidence) or simulate pool laping (aprox distances) and swim as IM program suggests or do both (RR saturday / "laps" and variation sunday).
Suggestions???
Follow up question for RR next week: which % of FTP should i shoot for??? Looking at IM TSS Table it seems as though 72% could be the right target for me. Thoughts?
RR1 update:
Day 1 Bike: target was 70% / 180k / 5h45 ..... got quite close to the 70% (a bit under), finished the 180 k but the time was a "BIT" of a surprise @ 4h58!!! I did work very hard at staying aero (which I did for 98% of the ride) and relaxed (staying low as suggested by Todd, turtle style!!!). The 6 mile run afterward went very well. Managed to swallow all the nutrition in the bike. Only "issue" my butt did bother me after 4 hours (using tri-shorts) ... but survived!!!
Day 2 Bike: repeat bike 70% / 180k ..... a major mechanical failure!!! forgot to charge my Di2 and tuned out of battery (and gears) 2 hours into the bike when I was doing very well (as compared to prior day). Lesson learned!!!! .... I was pissed so went back home and completed the ride on the drainer!!!! 91k on the bike ..... 80k done on the drainer ....
Will see what happens on the run tomorrow.
Ready for REST DAY!!!
Feeling good!!!!
Should you have the time .... here is the link to my RR1 for your critique ..
http://www.trainingpeaks.com/av/R7W23YRYPDVBP2USORAGTMF7SQ
Today, on my long ride (5h target) I was BEATEN by the heat!!!! (80F at 7am, 95F by 10am, 104F by 11am) and called it a day after 4hours.
The mistakes: probably drank less than should have (drinking at my regular rate) probably should have dialed down somewhat (but went out to deliver the prescribed 8 x 25' (5') @ 80%.
The question: how to calculate % to dial down in such circumstances???
By the way, if you have the time would very much appreciate your critique to my race plan:
http://members.endurancenation.us/Forums/tabid/57/aft/14748/Default.aspx
Tks
Juan