Home› Coaching Forum 🧢

Jodi's training questions

jodigregjodigreg
in Coaching Forum 🧢
Coach, Just returning from a run only partial week as I was out of town. Actually had some nice runs. Back on my beginner IM plan that ends at Placid. This weekend I have a swim,bike,run session on Saturday and an ABP ride on Sunday. Memorial day is a group ride I'd like to join. However, I don't think I can do all three. I think I'd like to do something different Saturday, then ride the Saturday plan Sunday and the Sunday plan monday. What do you suggest for Saturday? I really don't want to take it off as I felt slack last week.

Comments

  • Coach PatrickCoach Patrick
    @Jodi, welcome back. We have to be careful around the holiday that you don't over do it. So two quality rides on Sun / Mon are good...If friday is going to be the swim/run session, then I say we make Friday Swim only, and Saturday extend the run to like 75 minutes. Not a hard run, pick a new course, make it rolling, etc. Maybe do some core before, etc...I know you've run a lot recently, but two quality bikes is a lot. You technically could add another swim in there, but again I worry about your short-term bandwidth vs what the long term fatigue could be....
  • jodigregjodigreg
    Once again, I goofed, but so far only in reading not in doing. This week I have a swim 1, bike 4, run 1. I am doing that Saturday. Then I am off Sunday. So can I put the group ride on Monday, and then go on with the rest of my week (number 12 in IM training) as normal? I promise to behave, but chances are I will be: 1) only female 2) oldest rider. I have already emailed that I need the directions because I want to hang off the back, but I got the usual, blood boiling answer..."we'll wait on you..." which means I go too hard, too soon to try and keep up. If I stick to my guns and ride solo, is it ok to ride long (50ish miles ) again on Monday?
  • jodigregjodigreg
    So I got in a group ride today which I was very proud that I hung with the group and did not kill myself to do it. 55 miles. But tomorrow I am scheduled for a bike test. Since I did a swim 1 hr/bike 4 hr/ run 1 hour Saturday and then rode long today, I think I would flub it. Thursday is a run test (5K). When should I fit the bike test in? Week 12 of Ironman plan (beginner)
  • Coach PatrickCoach Patrick
    Jodi, congrats on getting it done!!! We can do the bike test next Tuesday, after a Monday off...Wednesday then is a strides run of 45'. Then back to the regular plan!
  • jodigregjodigreg

    Coach P,

    Looking ahead to next week (week 15 of ironman beginner plan) on Wednesday it doesn't say what zone to ride my main set in. Can you let me know?

    Jodi

  • Coach PatrickCoach Patrick
    Main sets are always z4 / 95-100% FTP!!!
  • jodigregjodigreg
    Just finished my RR and did well. Question about hydration. I rode 6 hours and got 102 miles. Drank 6 (24 oz)  bottles of perform, but only mixed 2 scoops per bottle, so calories per bottle are 140. I ate 6 different 100 calorie snacks trying to see what works. I did fig newtons, powergels, roctane gels, sports beans and GU chomps. All are fine but I hate the chomps. So I got an average of 237 calories per hour from all sources. The problem was I had to urinate FIVE times...can I drink less? Or is it because I am mixing the fluids too weak? I like to eat...it helps me drink. Ran 1 hour (5.66 miles) and ate one gel, 8 oz Gatorade and 8 oz water and did fine. Can you evaluate?
  • Coach PatrickCoach Patrick
    @Jodi, I think the drink is fine...i'd rather you go full strength with it if only for the sodium. I prefer the powergels (1 per hour for you), if you need solids you could do 1/2 a power bar. The sport beans, chomps, rocktanes all don't have enough sodium.

    As for peeing, remember (1) not enough sodium to get that into your system = more right to the bladder. (2) you weren't dehydrated from the swim as you will be on race day. (3) you need to pee 2x on the bike in an IM, so get used to it!!! image

    So calories okay but let's get them "sodium" friendly. Full info in the nutrition section of the wiki here:

    http://members.endurancenation.us/Resources/Wiki/tabid/91/Default.aspx?topic=Course+Nutrition+(Baseline)+-+2013+Edition
  • jodigregjodigreg
    Coach P, I asked this question Monday night but got dropped from the podcast before I heard your answer. I asked if I could do 3 oz of fluid per mile on the run since I'm smaller than you. Wt is 127. This am on my 2.5 hour long run I drank IM perform, 3 oz per mile for 14 miles. 2 powerbar gels ( 1 per hour). Slight headache now that I'm through. Is this dehydration? Do I need to bump it up? At mile 13 I felt full, slightly queasy, but I slowed down and it was fine.
  • Coach PatrickCoach Patrick
    @Jodi, the plan sounds good on paper, but reality rules. Could be not enough. Could be that 3 glasses of wine / coffee day before is bad. Either way, at 127 lbs, you have very little wiggle room!!!

    Next time:

    (1) Weigh yourself before and after. On the before, you want to weigh in with ALL your fluids you plan to drink (not food), then weigh in afterwards. Let's see the delta on that.

    (2) Finish breakfast 60-90 minutes prior. Then sip sports drink...with a gel + 8oz water at 15 minutes to go. Weigh in, NAKED, with fluids only.

    (3) Bump food to 45' cycle vs 60'. First "food" on the run is at 30' mark...next is at 75' mark.

    (4) After run, weight in NAKED with any remaining fluids (no food).

    Then let's connect!!!
  • jodigregjodigreg
    Patrick, I emailed you last night the results of the tet. Let me know if you did not get them. Jodi
  • Coach PatrickCoach Patrick
    Done, check that inbox and nice work!
Sign In or Register to comment.