No worries...just didn't want you to get off the plane and be like "SAM! Great to meet you!!!!" Been there, done that.
I say Plan A, but don't ride the Gran Fondo hard..just ride it out. This is a great chance for you to get in some riding in a new place, that's supported, etc. Just riding a 100 will get hard on it's own...just enjoy it.
The hills are soooooo hard. Honestly, I'd advise you to think more about how you'll handle them on race day after the swim / bike.
In my mind, any hills in a HIM before mile 10 must be mitigated by walking, slowing down, etc. Once you get to the last 5k you can start pushing, but before then it's not worth it.
You need to trust that most folks who "run" past you on those hills aren't going to outlast you across the full 13.1.
The best advice I have is optimal body comp...the lighter you are, the easier the race will be (you'll be faster), but the pacing strategy remains the same.
currently In week 18 en route to St. George 70.3 when I project my TSB through race day following EN prescribed HIM Advanced plan I see my score droping excessively. That said I want to beef up the workouts through Tuesday of race week (nothing fancy just maintain week 19 and half of 20 short and intense), only swim Wednesday (on venue) and shut down Thursday - Friday.
Patrick, When you have a chance can you review/critique my IMSG bike file? Did not find the right location to submit so here it goes!! Tks http://tpks.ws/b4x8
Thanks much for your analysis Patrick. I'll tell you EXACTLY what happened in that portion where I allowed my HR and POWER to drop: I was being conservative knowing a tough run was awaiting and having never done this course, totally miscalculate how much recovery I would be getting from the HUGE downhill back into town!!!! When I got off that bike entering T2 I felt like going for another 90k (which obviously paid back in the run ..... but I could still have biked 3-4 minutes faster!!!!!). One more lesson .... !! Tks again for the analysis and may Texas be what you want it to be!!!! Go get them Ninja!!!
I would like to schedule a "long" chat with you (obviously after IMTX, pls tell me as of when is best), to jointly brainstorm "a plan" to help me achieve my goal of a top 20 finish in my KONA AG.
Originally I had plan to "just enjoy the day" but I know myself, I know that I need a "scary" challenge to motivate me to do the hard work day after day and - mainly - to push hard on those long training sessions when the going gets tough.
Checked all the results for the past 5 years and top 20 means sub 11 which, on a regular course, I know I can deliver if I carry my current fitness and motivation through October.
The problem is ..... KONA is not a regular course. Thus, I need your experience and guidance to adjust my training where necessary (and feasible).
Currently going easy on transition week 2 after IMSG 70.3, I will embark in the following journey:
5/18 - 6/28 : 6 weeks GF plan 6/29 - 7/26 : 4 weeks travel family vacation driving all over California. Mostly RUN only with a couple swim and bike sessions on week 3 of 4 (must use this time smartly to up my running game with KONA focus). 7/27 - load IM race prep ending in KONA (will arrive in KONA late Friday October 2nd).
Throughout the period (except for those 4 weeks in California) I will be working hard on functional twice a week, stretching twice a week, massage once a week.
Juan, I love it and love your focus. Let's talk for sure...I think you have something scheduled but it will help...I can then map it out here online so the Team will benefit!!!
One important KONA question I forgot to ask: ideal gearing? Want to begin training with the proper gears.
Further: i looked all over the web for the Zoot Ben Hoffman / Pat McCrann type hat and could not find it anywhere!! Please point me in the right direction.
Juan, gearing isn't so easy there...see my most recent forum post. Kona has:
1) a solid tailwind for 35 miles at the start, so you need a bigger gear to roll with it... 2) a 45' climb to hawi (30' of rollling then 15' of solid up) 3) a 20' descent at 45+ mph with cross winds 4) 2 x 8' climbs into a headwind at peak heat of day when you'll need a gear you can spin.
I'd recommend the standard EN racing set up -- compact front (50/34) with an 11/28 rear. That should be general enough to get you through this race...once you have raced you can adjust the gear selection!
Ps but feel free to ask the rest of the team...tons of great kona experience here...
Patrick, You misses the "very important" last part of my question: i looked all over the web for the Zoot Ben Hoffman / Pat McCrann type hat and could not find it anywhere!! Please point me in the right direction. tks much for the gearing guindance.
Back from the family trip (1 month in southern California) where I runned a lot, pool lap 3 times and 2x 3 hr rides with Rich in Monrovia. Most important, managed to gain only 4 punds, 2 of which are already gone.
Currently on IM week 10 I see that logistically it is best for me if I move my pre-long bike run from saturday to sunday. Obviously there is a reason to have that run before the longest saturday bike but I guess it is not much of a "cost" to move it forward one day??
Specifically on week 11, where there is a BIG swim-bike-run DAY , which is logistically "impossible" in this town ... what I will do is swim late afternoon the prior day and long bike-run as planned. OK?
An by the way .... I received (and tested) the Zoot hat!!! Loved the air conditioning effect (and yes we will look like twins on race day!!!)
Juan, the split run is a way to build up to 20 miles....but safely. Goal is to even split both runs at your steady long run pace (target IM effort). Ideally your HR AVG will be the same, pace very close!
Run 1/2/3 are your three big long runs (per EN plan)...so two weeks of split then three long runs...
Tks much for your quick reply Patrick but the dummy here is still not clear on how to split the 10/10. Is that 10-recover-10 in one session? Or 10 morning 10 afternoon ? Or 10 one day 10 de next? The rest is clear Tks!!!
P, currently on IM week 14, I have a long saturday 5 hour bike followed by a short sunday 90' bike. Weather outlook is terrible and it poinst to the "drainer" on both days. If that is the case, I guess I´m better off with 2 x 3 hour trainer sessions? Your thoughts?
Hope your Kona prep is going as planned ..... feeling good on this end (somewhat slower on the water than what I had hoped for .... but the good news: stronger on the run than planned!!! lots of functional to stay healthy!!)
Patrick, KONA body comp question: last two IM I raced with 150lb. Went down to 148lb for St George 70.3 given it would be a hilly race. My doubt for KONA (based on what I have been reading) is wether I should target my historic 150 or a tinny bit higher, say 152? What does your experience recommend?
P, Just returned from a VERY GOOD week training north of Brazil in Kona like conditions (wind and heat). Given this took place during week 16, I moved my week 15 RR (and camp week) to 16 and results were VERY good. - 2 x 180k, with 1.02 VI, nailed target pacing and IF. Nutrition felt good. Post bike run as planned. - Long 22k runs at the beginning of the week and today to close camp week were also good (at race pace with negative split). - 2 OWS RR in rough sea conditions with descent time plus one OWS in normal conditions 1 minute off race target. Feel confident and want to train very smart weeks 17 and 18 to stay fit but mostly HEALTHY!!! That said, I will execute week 17 as prescribed in IM advanced and begin sauna sessions to build on the heat training this past week. However, I wonder if week 18 RR is necessary, manly given that conditions back home will be so different from Kona both in terms of weather (cold) and terrain (hilly). Instead of RR2 I'm thinking of just going for a long week 18 5h ride, still focusing on race pacing and nutrition, followed by a 6 mile run (but not on RR mode but race prep mode). Your thoughts? I will do as you tell me to!!!
Juan, you and I are totally on the same page. You've done the big work, now we just keep the engine burning into Kona. So yes to the longer ride but just be smart / safe, and focus on a stronger second half. Fuel as you can, but don't go too crazy as you might have to pee all the time!
Juan, it's up to you. Your Week 18 has about 6 total hours of riding in it...you could add more (another 3 hour ride somewhere) but honestly, after our earlier exchanges re weather, I think you are best served following the plan and getting the rest. I just don't see the upside for you!
Tks for the great pre kona webinar. I have a follow up question regarding run training week 18. You believe said "it's all about durability don't worry about speed now". If that is the case, should I follow IM18 plan as is or make any adjustments? Tks again, stay healthy and see you very soon.
Comments
I say Plan A, but don't ride the Gran Fondo hard..just ride it out. This is a great chance for you to get in some riding in a new place, that's supported, etc. Just riding a 100 will get hard on it's own...just enjoy it.
The hills are soooooo hard. Honestly, I'd advise you to think more about how you'll handle them on race day after the swim / bike.
In my mind, any hills in a HIM before mile 10 must be mitigated by walking, slowing down, etc. Once you get to the last 5k you can start pushing, but before then it's not worth it.
You need to trust that most folks who "run" past you on those hills aren't going to outlast you across the full 13.1.
The best advice I have is optimal body comp...the lighter you are, the easier the race will be (you'll be faster), but the pacing strategy remains the same.
Wish I had more for you...
currently In week 18 en route to St. George 70.3 when I project my TSB through race day following EN prescribed HIM Advanced plan I see my score droping excessively. That said I want to beef up the workouts through Tuesday of race week (nothing fancy just maintain week 19 and half of 20 short and intense), only swim Wednesday (on venue) and shut down Thursday - Friday.
Approve?
When you are done, please share what you did; I'd appreciate learning from you!!!
When you have a chance can you review/critique my IMSG bike file?
Did not find the right location to submit so here it goes!!
Tks
http://tpks.ws/b4x8
Yo! tambien! for my NOLA 70.3 bike file
http://www.screencast.com/t/VdwCGOGazCL
When I got off that bike entering T2 I felt like going for another 90k (which obviously paid back in the run ..... but I could still have biked 3-4 minutes faster!!!!!). One more lesson .... !!
Tks again for the analysis and may Texas be what you want it to be!!!!
Go get them Ninja!!!
I would like to schedule a "long" chat with you (obviously after IMTX, pls tell me as of when is best), to jointly brainstorm "a plan" to help me achieve my goal of a top 20 finish in my KONA AG.
Originally I had plan to "just enjoy the day" but I know myself, I know that I need a "scary" challenge to motivate me to do the hard work day after day and - mainly - to push hard on those long training sessions when the going gets tough.
Checked all the results for the past 5 years and top 20 means sub 11 which, on a regular course, I know I can deliver if I carry my current fitness and motivation through October.
The problem is ..... KONA is not a regular course. Thus, I need your experience and guidance to adjust my training where necessary (and feasible).
Currently going easy on transition week 2 after IMSG 70.3, I will embark in the following journey:
5/18 - 6/28 : 6 weeks GF plan
6/29 - 7/26 : 4 weeks travel family vacation driving all over California. Mostly RUN only with a couple swim and bike sessions on week 3 of 4 (must use this time smartly to up my running game with KONA focus).
7/27 - load IM race prep ending in KONA (will arrive in KONA late Friday October 2nd).
Throughout the period (except for those 4 weeks in California) I will be working hard on functional twice a week, stretching twice a week, massage once a week.
Good luck in Texas and talk soon!!
P,
One important KONA question I forgot to ask: ideal gearing? Want to begin training with the proper gears.
Further: i looked all over the web for the Zoot Ben Hoffman / Pat McCrann type hat and could not find it anywhere!! Please point me in the right direction.
Thanks much
1) a solid tailwind for 35 miles at the start, so you need a bigger gear to roll with it...
2) a 45' climb to hawi (30' of rollling then 15' of solid up)
3) a 20' descent at 45+ mph with cross winds
4) 2 x 8' climbs into a headwind at peak heat of day when you'll need a gear you can spin.
I'd recommend the standard EN racing set up -- compact front (50/34) with an 11/28 rear. That should be general enough to get you through this race...once you have raced you can adjust the gear selection!
Ps but feel free to ask the rest of the team...tons of great kona experience here...
tks much for the gearing guindance.
We are going to be twins out there...ha!
Hi there Coach P,
Back from the family trip (1 month in southern California) where I runned a lot, pool lap 3 times and 2x 3 hr rides with Rich in Monrovia. Most important, managed to gain only 4 punds, 2 of which are already gone.
Currently on IM week 10 I see that logistically it is best for me if I move my pre-long bike run from saturday to sunday. Obviously there is a reason to have that run before the longest saturday bike but I guess it is not much of a "cost" to move it forward one day??
Specifically on week 11, where there is a BIG swim-bike-run DAY , which is logistically "impossible" in this town ... what I will do is swim late afternoon the prior day and long bike-run as planned. OK?
An by the way .... I received (and tested) the Zoot hat!!! Loved the air conditioning effect (and yes we will look like twins on race day!!!)
Glad you like that hat...and even happier that we'll be twins!
P,
Reviewing the notes from our last live chat (https://docs.google.com/spreadsheets/d/15VicRyYJM8aVSLEG85WCA8p2JBSztiO7JT3mxomEJhc/edit#gid=0) I see that this week I should have done which I did not (not eve know what it means). Please advice and I will inlcude it in week 12.
You also prescribed Run 1, Run 2, Run 3 on upcoiming weeks 13-14-15. Please let me know what that means so I adjust accordingly.
Tks much,
Juan
Run 1/2/3 are your three big long runs (per EN plan)...so two weeks of split then three long runs...
Is that 10-recover-10 in one session? Or 10 morning 10 afternoon ? Or 10 one day 10 de next?
The rest is clear Tks!!!
P, currently on IM week 14, I have a long saturday 5 hour bike followed by a short sunday 90' bike. Weather outlook is terrible and it poinst to the "drainer" on both days. If that is the case, I guess I´m better off with 2 x 3 hour trainer sessions? Your thoughts?
Hope your Kona prep is going as planned ..... feeling good on this end (somewhat slower on the water than what I had hoped for .... but the good news: stronger on the run than planned!!! lots of functional to stay healthy!!)
If, that's not an option, then yes, split it for sanity.
So.... Close... To... The... Taper!!!!
Glad your run legs are good...
KONA body comp question: last two IM I raced with 150lb. Went down to 148lb for St George 70.3 given it would be a hilly race.
My doubt for KONA (based on what I have been reading) is wether I should target my historic 150 or a tinny bit higher, say 152?
What does your experience recommend?
Here's some good reading: http://www.samiinkinen.com/post/64273562229/how-can-mirinda-carfrae-run-a-250-marathon-in
Just returned from a VERY GOOD week training north of Brazil in Kona like conditions (wind and heat). Given this took place during
week 16, I moved my week 15 RR (and camp week) to 16 and results were VERY good.
- 2 x 180k, with 1.02 VI, nailed target pacing and IF. Nutrition felt good. Post bike run as planned.
- Long 22k runs at the beginning of the week and today to close camp week were also good (at race pace with negative split).
- 2 OWS RR in rough sea conditions with descent time plus one OWS in normal conditions 1 minute off race target.
Feel confident and want to train very smart weeks 17 and 18 to stay fit but mostly HEALTHY!!!
That said, I will execute week 17 as prescribed in IM advanced and begin sauna sessions to build on the heat training this past week.
However, I wonder if week 18 RR is necessary, manly given that conditions back home will be so different from Kona both in terms of weather (cold) and terrain (hilly).
Instead of RR2 I'm thinking of just going for a long week 18 5h ride, still focusing on race pacing and nutrition, followed by a 6 mile run (but not on RR mode but race prep mode).
Your thoughts? I will do as you tell me to!!!
So pumped to see you in a few weeks!
Patrick,
REGARDING NEXT WEEK (18): Going through your notes from our last chat in the spreadsheet I see that you noted "Bigger Bike Week / Minimal Running".
( https://docs.google.com/spreadsheets/d/15VicRyYJM8aVSLEG85WCA8p2JBSztiO7JT3mxomEJhc/edit ), Ie that you noted
Is that any different from EN's IM advanced week 18 which I'm following?? As prescribed I have:
Mon - Swim 60'/ Run 45' incline
Tue - Bike 60' 2x20'/ Run 45' (steady out-hard back)
Wed - Swim 60'/ Run 45' 2 x 1 mile
Thu - Swim 45'/ Run 105' PPR
Fri - Run 60' strides
Sat - RR2 (which I will execute as a regular long ride + brick per our latest micro exchange)
Sun - REST DAY!!
KINDLY ADVICE!!! TKS