One "interesting" observation is that the numbers I gave you below are from WKO. I just looked at the data within the "new" Training Peaks online beta and the numbers are quite different (though the slide in fitness is still the same proportion)!!!
Again, I am comparing IM week 9 pre IMLC and IM week 9 today pre IMFL:
My CLT is still 8% below (66.4 versus 71.9)
ATL is 54% today of what I had then (79.5 versus 43.7)
TSB is +26.1 versus negative 12.6 in january.
Questions remain the same but the difference in data is quite intriguing!!!
Juan that break may help you more than we can appreciate right now. Let's get back into the basic plan and see where you are after 1.5 to 2 weeks...if you have an online photo album plse share!!
Hi P, I'm now at the end of IM adv. week 11 and not only feeling much better than what I did two weeks ago after the 3 week Africa trip but feeling great (physically and mentally). Nevertheless it looks as though my bike is strength is "behind schedule" while the run feels just the opposite. Question today is about "picking the right battle" for the last 9 weeks of IMFL prep. I sense that (all else equal) I will not make it to week 20 with the same FTP I had for IMLC (270), probably in the 255-260 range. Even assuming I execute as I did at IMLC (which was far from perfect) the time penalty for that FTP slide is not huge (and hopefully I can partially compensate with better bike execution which is the focus of my training right now). On the other hand, I did loose tons of time on the run at IMLC as a result of poor execution and certainly my run preparation was not at the level which I seem to be developing this time around (for various reasons: no injuries therefore more and consistent mileage, working hard core and flexibility, focusing like a maniac on form). That said, what do you recommend I do for the last 9 weeks? 1) nothing different from what's prescribed in IM Adv. Keep doing what you are doing through week 20. 2) bike focus (do what?) 3) run focus (do what?) kindly advice. And by the way ..... congrats on one more KQ!!!!!
Juan your new helmet is worth that alone. Less power = more respect for the course, and a stronger run bodes well for you. I want you to get through to Week z8 and let's check in again....for now you are on good path.
Hi P, Hope KONA prep going well for you. Question: IMFL is 7.5 weeks (currently on week 13 IM adv) and all was going great until yesterday when I crashed bike training. I'm basically "OK" but will need to stay put for 3-4 days before run/bike and might need 2 weeks before I can go back to the water. Anything I can do out of the water to maintain some swim fitness??? Or just focus on run/bike and "it is what it is"
Medical update partially modifies what I said below. Per dr's orders no running until neck pain/inflammation from bike crash is reduced. With that and no swimming I can only bike, preferably indoors. That said the follow in is my plan for your input: Currently ending IM week 13. Week 14 will be bike only, indoor. I will alternate Interval 60' sessions with a couple ABP long rides (as long as I can manage on the roller). Week 15: Assuming all ok run and bike on week 15 as prescribed on week 14 and do RR1 week 16 Week 17 normal Maintain RR2 week 18 Any thoughts?
Juan - dooode...what the hell happened man? It's hard to give you what your brain is craving right now as your body is still processing...you have a few more days to go until you'll know, completely, where your body is at. Injured is one thing, healing is another. Quite often the second one is actually much more painful. And not just physically.
Let's see how this week goes with the cycling. You will need to really take care of yourself outside of the training -- resting, caring for your neck and healing.
Can you check in with me on Thursday and let me know how those 4 days have gone before we talk the weekend?
Well, answering your very important last question, The Bike is "magically" fine (just a crooked Training Wheel). This os what happened: pushing hard and aero, at about 26-27mph, flat terrain (side of a highway), my flat wheel picks up a u-shaped metal piece that comes up and totally blocks the front (from 26 to zero on a split second), flip forward, land on my face. Damage: broken teeth, road rash (face and all left side) and that's it. EXTREMELLY LUCKY!! That was past Thursday (most scary and dangerous part, after having been rescued by ambulance, immobilized and taken to ER for full examination was arriving home and facing spouse!!!!). Friday: dental repair Saturday bike: 120' roller, IF 0.73 TSS 107 (felt good so decided to test a short treadmill run ...) Saturday run: 45' 0.5 incline, 10k, TSS 74 Sunday bike : 120' roller, IF 0.76 TSS 115.3 Saturday run : why not? 46' 0.5 incline, 10k TSS 74 Monday bike: 80' roller FTP IF 0.94 TSS 11.3 Tuesday run: 60' functional training followed by RUN 138' 0.5 incline, 30k, TSS 223 Today run: 45' 10 x 30" strides Z4 remaining at Z2 So that's the status. Feeling strong though still bruises and road rush which will keep me out of the pool for at least another week (or end of IM-15). That said, given that I should not yet be exposed to sun on my face and remembering that my weeks start on Saturdays, therefore tomorrow (Thursday) is my LONG BIKE and next week I'm supposed to execute RR1 (and what follows on camp week), my plan is the following (unless you instruct differently):
Tomorrow Thursday (equal to Saturday) I will attempt the longest possible roller ride, aiming at completing 5h as steady and close to race pace as possible (0.72 - 0.73 target). Friday: roller again maybe 120' + short brick There I end IM week 14 and get into IM week 15 I will train normal without RR1 Execute week 15 during week 16 Execute weeks 17 through 20 per plan.
Your plan is perfect. Remember that part of the role of swimming in your training plan is to allow for some active recovery. Replacing those workouts with more running is, effectively, adding significantly more stress to your plan.
P, Currently on IM WEEK 16, this is when I plan to execute RR1 given I was still in recovery from the crash last week. The good news is I've been able to train had indoors and even done my complete 5h and 3h rides on the drainer!!!! Tough but probably perfect pre IMFL given its a flat course (and great mental workout!!!!). Run feels great. OWS swim Saturday was as fast as my best time in that lake (1:07). CTL is way up, compared to the same week before IMLC. That said a most urgent question / request for advice: the "best" location to do my RR would be the same where I crashed and while elevation profile is the flattest I can find around here (though not entirely IMFL like flat) mentally I think I might be close to "scared shitless" doing my first outdoor ride after the crash in that location. The alternative is a nicer course though it has a few short steep hills and one long 4% climb, where I could obviously work on flattening the course, do the time 5h+ and ignore how much distance I cover in that time. I believe at this point the mental game is more important than trying to nail a perfect RR. Thoughts?
FOLLOW UP QUESTION: how important is the second long bike ride after RR1 be in the same course as RR1? or the main intent is to ride long with the accumulated stress??? I as because I was thinking to use the second long ride to try out a new FLAT course that might be "ideal" for RR2 on week 18.
@Juan, ride where you feel safest...and where you can BE your safest. It's important to get back on the horse again, so getting out is more important than getting out in the exact right place. Hills are fine...there will be wind and a few terrain elements so not a bad thing to have to move about. Just get mentally used to standing up every 30 minutes for 10-20 pedal revs to stretch out as you'll need to do that on race day.
Hi P, Hope this finds you well after KN. I have a tapper question!! Currently ending IM adv week 19 (and very happy with my RR and race prep in general) I was wondering if you have a "secret P tapper recepie" to minimize fitnness decline while being adequately rested? Or I should just stick with what's prescribed in the standard IM adv plan? Just wondering !!!! All the best, Juan
Thanks for checking in -- my personal preference is to up the swimming in the final two weeks. It's low cost and very relevant to my race experience. Nothing too crazy but if you can add in a 30' continuous pull swim set to a lighter Tuesday, for example, that can really help. Feel free to propose something!!!
Any harm (while doing GET FAST PLAN) to switch the WED BIKE 60' with the saturday LONG BIKE? In other words, I want to do my longest bike ride on wednesday therefore weekend would be bike 60´ on saturday and long run on sunday ... rest of week remains the same (nothing technical, just working on increasing time with familyn on saturday = ++SAUs!!!!). Tks
@Juan, very interesting hack. That does put some additional fatigue on your Thursday session; as long as you can recover I think that will work! Please keep me posted!
P, It seems as though "mid December" is when my running legs says: "stop"!! Exactly one year after my last RUN injury I am entering run jail for at least 4-6 weeks (left glute injury) No major harm from a season stand point as my "A" race is St.George 70.3 (May) followed by KONA. Focus now is recover 101% while minimizing fitness decline. I am supposed to be in RUN FOCUS week 4, followed by 2 weeks run only family vacation trip, followed by GET FAST prior to entering HIM race prep. What I intend to do (for your review and input PLEASE): Between tomorrow and Jan 5: - bike every other day (4 bikes days per week) with two being intervals, one long, one MTB ABP. - DWR and functional training on non bike days - one OWS per week. Travel on January 6 for two weeks (with limited resources) - week 1 alternate gym spinning bike with functional training (gym available) - week 2 alternate ocean DWR with functional training and very light jogging. Upon return initiate GET FAST picking up RUN very VERY slowly Comments? Tks
I would keep the next two weeks more fun than work. I'd spike the MTB time if you can and spend the other time just in Zone 2 going steady. Plenty of time and work to be done, so there's no need to be that hard right now, esp as you deal with your glute. That said yes to the functional training and self care -- load up on that now as best you can!!
While on your trip, use the short runs and walks as a change to build some durability in advance of your Get Fast return. Maybe check in with me before you depart so we can see where yu are at?
Happy New Year P, Last 3 weeks were as follows: Weeks 1-2: alternating bike and DWR (3 functional sessions) Week 3: alternating bike and 3 recovery z1 60' runs (walk 5' run 5', walk 3' run 7', walk 2' run 8'). This last run starting z1 ending z2. (2 functional sessions) Saw Doctor today and MUSCLE appears to be recovered (though still with a minor contraction). Free to continue running with caution next two weeks. That said, I am traveling tomorrow (family trip) for two weeks of RUN ONLY (and beginning GET FAST upon return in two weeks). The plan for those two weeks : 45' to 60' runs Z1-Z2 / 5 day/week. (at least 2 functional sessions/week) Suggestions?
Juan, first off we demand pictures of your trip. I would run but keep the intensity down, still, as you go. We want this to be as positive a transition as possible into your Get Fast plan, so staying fit and loose is important. I might keep the runs to 45' and feel free to opt out of a run if your trip has you spending tons of time on your feet. Let's connect when you get back so we can talk about the Get Fast and any potential modifications there.
P, Question regarding the recent EN tweet saying: "Remember to use the proper 5k test result for zones! If you are on a treadmill, use your tmill vDOT, not the outdoor one!" Personally I do most of my running on the Tmill and only switch to mostly outdoor 8 weeks out from race day. As such, I have always tested on the Tmill (using EN Tmill test protocol with 2% incline) and when I run outdoor (or race) work with my Tmill test zones. The question is: Tmill zones tend to be faster or slower than outdoor zones??? Is it OK to continue as I've done for the past few years??? Tks and regards Juan
PS. Family trip running as planned 4 x 60' Z1-Z2 last week. Injury under control to begin GF mid next week.
I am just so happy that someone actually reads my tweets, you made my day. :-)
I was specifically referencing the people who flip-flop back-and-forth every week yet expect to see the same numbers in two different places.
I find the majority of treadmills are actually faster than the open road, as running on the open road just takes more work. This is also reflected in a lower heart rate on the treadmill for a given place than what you would see outside. Nothing wrong with running on the treadmill as you have done, keep it up.
Checking in to ask for your opinion on my RUN HACK (implemented this week); in an effort to start building "hill muscles" I am using part of the 3 x 1 mile 60' sessions and hill reapeat 45' sessions (both treadmill) to power walk with increasing incline (up to 7%). Obviously after having done the MS. Feel is good. Currently in week 4 of GF I intend to do so until end of GF to start tackling some real hills during race prep.
Man, I love it. Specific, intentional and still challenging. I think that the only addition I have is that when you do start running you "restart" at a reasonable incline...no super hills plse.
Checking in to say hi ..... report all going well on this end and .... to ask a couple questions of course:
Q1: currently ending GF week 6/8 I will finish my GF with an Oly on sunday march 1st. Right after that Oly I will jump into HIM race prep week 12 (9 weeks out from St.George 70.3). My first question is regarding this specific Oly pacing as it will be my end of GF test. My first thought is Swim as fast as form permits, Bike settle in at around 80% for 15' and then mostly RPE very fast (see what the readings are after the race), Run Z2 first mile then gradually increase every mile attempting negative split .... and see what happens!!!! (it's a B race) Thoughts???
Q2: second half of HIM week 16 I will be in Central Florida for a while and - luckily - GranFondo Central Florida (starting 9 miles from my hotel) will take place at the end of my HIM week 16. I'm planning my long rides that week (both with Paul Hough) on friday and sunday (the race). Given Paul will do the half-fondo I am planning to join him and invited him for the long 3.5 hour ride on friday. Or I could go the other way: ride shorter 150' with John on friday and do the full GF on sunday..... (kind of newly question but .... any thoughts here? I need to decide how to register myself for the race!!!).
@Juan, great to hear from you! I think your OLY plan is perfect...we want a fast but controlled experience that will have you push yourself without putting your body in danger (on the run, mainly). Should be some serious fun...rip it up!
And for the GranFondo you should go all in...Friday 3.5 and Sunday long...a good weekend for you and a great experience!!!
Following my message yesterday, JOHN HOUGH (whom I will be riding with in Florida ) has suggested that we take advantage of the WTC sanctioned FL70.3 swim/bike course opening on Saturday march 28. That said, the adapted (vs EN prescribed) plan for HIM weeks 15 and 16 would look as follows (and I certainly would appreciate your advice given HIM week 15 would become a HUGE BIKE WEEK):
MON
TUE
WED
THU
FRI
SAT
SUN
PRESCRIBED BY EN
HIM 15 (PRESCRIBED)
SWIM 60`
RUN 60'/ SWIM 60'
BIKE 70'/ RUN 30'
RUN 120'
SWIM 60'
RUN 30'/ BIKE 210'
RUN 30'/ BIKE 150'
HIM 16 (PRESCRIBED)
SWIM 60`
SWIM 60'/ RUN 60'
BIKE 80'/ RUN 20
RUN 120'
SWIM 60'
RUN 30'/ BIKE 210'
RUN 30'/ BIKE 150'
MON
TUE
WED
THU
FRI
SAT
SUN
ADAPTED TO TRAVEL SCHEDULE AND LOCATION
HIM 15 (ADAPTED)
SWIM 60
RUN 120'
SWIM 60'/ RUN 60'
AIR TRAVEL DAY
BIKE 210'
PRE HIM FL OFFICAL SIMULATION @ VENUE SWIM 30' / BIKE 90K
Wow!!!! I think your week 15 is fine but I'd really dial back your week 16 so you can absorb it...so no FTP in Wk 16 (or brick run). Save it for the long run and then on the long ride again no FTP early but rather a really solid last 30' effort in upper Z3.
Yes I mean Paul Hough (type-O)!!! we will be doing the entire Big Bike Week together in Florida
Two further questions:
Q1: I want to double check with you if my BIG BIKE WEEK is better of A or B below?
Plan A: Friday Bike 210´ / Saturday HIM FL course WTC supervised Swim-Bike simulation / Sunday Granfondo Florida 100 miles
Plan B: same as above except for Sunday half fondo 50 miles.
Reasons for asking: (1) want to make sure my body will properly absorve (2) Want to make sure I do not over train 5 weeks out from St.George 70.3.
Q2: I am beginning to seriously hill run train for St.George. Given the run elevation I assume I am better of pacing by HR. However, I am having a "hard time" stabilizing HR going up and down ..... any advice?? Anything you have written in the past that might help me??
Comments
One "interesting" observation is that the numbers I gave you below are from WKO. I just looked at the data within the "new" Training Peaks online beta and the numbers are quite different (though the slide in fitness is still the same proportion)!!!
Again, I am comparing IM week 9 pre IMLC and IM week 9 today pre IMFL:
My CLT is still 8% below (66.4 versus 71.9)
ATL is 54% today of what I had then (79.5 versus 43.7)
TSB is +26.1 versus negative 12.6 in january.
Questions remain the same but the difference in data is quite intriguing!!!
I'm now at the end of IM adv. week 11 and not only feeling much better than what I did two weeks ago after the 3 week Africa trip but feeling great (physically and mentally).
Nevertheless it looks as though my bike is strength is "behind schedule" while the run feels just the opposite. Question today is about "picking the right battle" for the last 9 weeks of IMFL prep.
I sense that (all else equal) I will not make it to week 20 with the same FTP I had for IMLC (270), probably in the 255-260 range. Even assuming I execute as I did at IMLC (which was far from perfect) the time penalty for that FTP slide is not huge (and hopefully I can partially compensate with better bike execution which is the focus of my training right now). On the other hand, I did loose tons of time on the run at IMLC as a result of poor execution and certainly my run preparation was not at the level which I seem to be developing this time around (for various reasons: no injuries therefore more and consistent mileage, working hard core and flexibility, focusing like a maniac on form).
That said, what do you recommend I do for the last 9 weeks?
1) nothing different from what's prescribed in IM Adv. Keep doing what you are doing through week 20.
2) bike focus (do what?)
3) run focus (do what?)
kindly advice.
And by the way ..... congrats on one more KQ!!!!!
Hope KONA prep going well for you. Question: IMFL is 7.5 weeks (currently on week 13 IM adv) and all was going great until yesterday when I crashed bike training. I'm basically "OK" but will need to stay put for 3-4 days before run/bike and might need 2 weeks before I can go back to the water. Anything I can do out of the water to maintain some swim fitness??? Or just focus on run/bike and "it is what it is"
That said the follow in is my plan for your input:
Currently ending IM week 13.
Week 14 will be bike only, indoor. I will alternate Interval 60' sessions with a couple ABP long rides (as long as I can manage on the roller).
Week 15: Assuming all ok run and bike on week 15 as prescribed on week 14 and do RR1 week 16
Week 17 normal
Maintain RR2 week 18
Any thoughts?
Let's see how this week goes with the cycling. You will need to really take care of yourself outside of the training -- resting, caring for your neck and healing.
Can you check in with me on Thursday and let me know how those 4 days have gone before we talk the weekend?
Ps -- how is the bike?
This os what happened: pushing hard and aero, at about 26-27mph, flat terrain (side of a highway), my flat wheel picks up a u-shaped metal piece that comes up and totally blocks the front (from 26 to zero on a split second), flip forward, land on my face.
Damage: broken teeth, road rash (face and all left side) and that's it. EXTREMELLY LUCKY!!
That was past Thursday (most scary and dangerous part, after having been rescued by ambulance, immobilized and taken to ER for full examination was arriving home and facing spouse!!!!).
Friday: dental repair
Saturday bike: 120' roller, IF 0.73 TSS 107 (felt good so decided to test a short treadmill run ...)
Saturday run: 45' 0.5 incline, 10k, TSS 74
Sunday bike : 120' roller, IF 0.76 TSS 115.3
Saturday run : why not? 46' 0.5 incline, 10k TSS 74
Monday bike: 80' roller FTP IF 0.94 TSS 11.3
Tuesday run: 60' functional training followed by RUN 138' 0.5 incline, 30k, TSS 223
Today run: 45' 10 x 30" strides Z4 remaining at Z2
So that's the status. Feeling strong though still bruises and road rush which will keep me out of the pool for at least another week (or end of IM-15).
That said, given that I should not yet be exposed to sun on my face and remembering that my weeks start on Saturdays, therefore tomorrow (Thursday) is my LONG BIKE and next week I'm supposed to execute RR1 (and what follows on camp week), my plan is the following (unless you instruct differently):
Tomorrow Thursday (equal to Saturday) I will attempt the longest possible roller ride, aiming at completing 5h as steady and close to race pace as possible (0.72 - 0.73 target).
Friday: roller again maybe 120' + short brick
There I end IM week 14 and get into IM week 15
I will train normal without RR1
Execute week 15 during week 16
Execute weeks 17 through 20 per plan.
Looking forward to your advice.
Tks
It's okay to take an off day you know. :-)
Currently on IM WEEK 16, this is when I plan to execute RR1 given I was still in recovery from the crash last week.
The good news is I've been able to train had indoors and even done my complete 5h and 3h rides on the drainer!!!! Tough but probably perfect pre IMFL given its a flat course (and great mental workout!!!!). Run feels great. OWS swim Saturday was as fast as my best time in that lake (1:07). CTL is way up, compared to the same week before IMLC.
That said a most urgent question / request for advice: the "best" location to do my RR would be the same where I crashed and while elevation profile is the flattest I can find around here (though not entirely IMFL like flat) mentally I think I might be close to "scared shitless" doing my first outdoor ride after the crash in that location. The alternative is a nicer course though it has a few short steep hills and one long 4% climb, where I could obviously work on flattening the course, do the time 5h+ and ignore how much distance I cover in that time.
I believe at this point the mental game is more important than trying to nail a perfect RR.
Thoughts?
FOLLOW UP QUESTION: how important is the second long bike ride after RR1 be in the same course as RR1? or the main intent is to ride long with the accumulated stress??? I as because I was thinking to use the second long ride to try out a new FLAT course that might be "ideal" for RR2 on week 18.
Ride after RR can be whatever you want!!!
Hope this finds you well after KN.
I have a tapper question!!
Currently ending IM adv week 19 (and very happy with my RR and race prep in general)
I was wondering if you have a "secret P tapper recepie" to minimize fitnness decline while being adequately rested?
Or I should just stick with what's prescribed in the standard IM adv plan?
Just wondering !!!!
All the best,
Juan
BELOW WHERE IT SAYS: ENDING WEEK 19 PLEASE READ BEGINNING WEEK 19.
And my question is specific for week 19. Week 20 I've got very clear. Tks.
P,
Any harm (while doing GET FAST PLAN) to switch the WED BIKE 60' with the saturday LONG BIKE? In other words, I want to do my longest bike ride on wednesday therefore weekend would be bike 60´ on saturday and long run on sunday ... rest of week remains the same (nothing technical, just working on increasing time with familyn on saturday = ++SAUs!!!!). Tks
It seems as though "mid December" is when my running legs says: "stop"!!
Exactly one year after my last RUN injury I am entering run jail for at least 4-6 weeks (left glute injury)
No major harm from a season stand point as my "A" race is St.George 70.3 (May) followed by KONA.
Focus now is recover 101% while minimizing fitness decline.
I am supposed to be in RUN FOCUS week 4, followed by 2 weeks run only family vacation trip, followed by GET FAST prior to entering HIM race prep.
What I intend to do (for your review and input PLEASE):
Between tomorrow and Jan 5:
- bike every other day (4 bikes days per week) with two being intervals, one long, one MTB ABP.
- DWR and functional training on non bike days
- one OWS per week.
Travel on January 6 for two weeks (with limited resources)
- week 1 alternate gym spinning bike with functional training (gym available)
- week 2 alternate ocean DWR with functional training and very light jogging.
Upon return initiate GET FAST picking up RUN very VERY slowly
Comments?
Tks
While on your trip, use the short runs and walks as a change to build some durability in advance of your Get Fast return. Maybe check in with me before you depart so we can see where yu are at?
Last 3 weeks were as follows:
Weeks 1-2: alternating bike and DWR (3 functional sessions)
Week 3: alternating bike and 3 recovery z1 60' runs (walk 5' run 5', walk 3' run 7', walk 2' run 8'). This last run starting z1 ending z2. (2 functional sessions)
Saw Doctor today and MUSCLE appears to be recovered (though
still with a minor contraction). Free to continue running with caution next two weeks.
That said, I am traveling tomorrow (family trip) for two weeks of RUN ONLY (and beginning GET FAST upon return in two weeks).
The plan for those two weeks : 45' to 60' runs Z1-Z2 / 5 day/week. (at least 2 functional sessions/week)
Suggestions?
Question regarding the recent EN tweet saying:
"Remember to use the proper 5k test result for zones! If you are on a treadmill, use your tmill vDOT, not the outdoor one!"
Personally I do most of my running on the Tmill and only switch to mostly outdoor 8 weeks out from race day.
As such, I have always tested on the Tmill (using EN Tmill test protocol with 2% incline) and when I run outdoor (or race) work with my Tmill test zones.
The question is: Tmill zones tend to be faster or slower than outdoor zones???
Is it OK to continue as I've done for the past few years???
Tks and regards
Juan
PS. Family trip running as planned 4 x 60' Z1-Z2 last week. Injury under control to begin GF mid next week.
I was specifically referencing the people who flip-flop back-and-forth every week yet expect to see the same numbers in two different places.
I find the majority of treadmills are actually faster than the open road, as running on the open road just takes more work. This is also reflected in a lower heart rate on the treadmill for a given place than what you would see outside. Nothing wrong with running on the treadmill as you have done, keep it up.
Hello P,
Checking in to ask for your opinion on my RUN HACK (implemented this week); in an effort to start building "hill muscles" I am using part of the 3 x 1 mile 60' sessions and hill reapeat 45' sessions (both treadmill) to power walk with increasing incline (up to 7%). Obviously after having done the MS. Feel is good. Currently in week 4 of GF I intend to do so until end of GF to start tackling some real hills during race prep.
Thoughts?
Hi P,
Checking in to say hi ..... report all going well on this end and .... to ask a couple questions of course:
Q1: currently ending GF week 6/8 I will finish my GF with an Oly on sunday march 1st. Right after that Oly I will jump into HIM race prep week 12 (9 weeks out from St.George 70.3). My first question is regarding this specific Oly pacing as it will be my end of GF test. My first thought is Swim as fast as form permits, Bike settle in at around 80% for 15' and then mostly RPE very fast (see what the readings are after the race), Run Z2 first mile then gradually increase every mile attempting negative split .... and see what happens!!!! (it's a B race) Thoughts???
Q2: second half of HIM week 16 I will be in Central Florida for a while and - luckily - GranFondo Central Florida (starting 9 miles from my hotel) will take place at the end of my HIM week 16. I'm planning my long rides that week (both with Paul Hough) on friday and sunday (the race). Given Paul will do the half-fondo I am planning to join him and invited him for the long 3.5 hour ride on friday. Or I could go the other way: ride shorter 150' with John on friday and do the full GF on sunday..... (kind of newly question but .... any thoughts here? I need to decide how to register myself for the race!!!).
All the best,
And for the GranFondo you should go all in...Friday 3.5 and Sunday long...a good weekend for you and a great experience!!!
Patrick,
Following my message yesterday, JOHN HOUGH (whom I will be riding with in Florida ) has suggested that we take advantage of the WTC sanctioned FL70.3 swim/bike course opening on Saturday march 28. That said, the adapted (vs EN prescribed) plan for HIM weeks 15 and 16 would look as follows (and I certainly would appreciate your advice given HIM week 15 would become a HUGE BIKE WEEK):
Kindly ADVICE!!! THANKS!!!
Ps I think you mean Paul Hough?
Hi P,
Yes I mean Paul Hough (type-O)!!! we will be doing the entire Big Bike Week together in Florida
Two further questions:
Q1: I want to double check with you if my BIG BIKE WEEK is better of A or B below?
Plan A: Friday Bike 210´ / Saturday HIM FL course WTC supervised Swim-Bike simulation / Sunday Granfondo Florida 100 miles
Plan B: same as above except for Sunday half fondo 50 miles.
Reasons for asking: (1) want to make sure my body will properly absorve (2) Want to make sure I do not over train 5 weeks out from St.George 70.3.
Q2: I am beginning to seriously hill run train for St.George. Given the run elevation I assume I am better of pacing by HR. However, I am having a "hard time" stabilizing HR going up and down ..... any advice?? Anything you have written in the past that might help me??
Tks