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Need plan adjustment due to travel

LazorikLazorik
in Coaching Forum 🧢

Hi coach,

currently in week 11 for IM LP.  In week 13, 14, I have two conflicts that I need some help to shift the plan.

week 13.-- Friday, Saturday, Sunday, Monday - I will not be able to bike.  I could shift longer bikes into the work week since I have a very flexible schedule.

week 14 -- I wanted to come to the IM LP training camp, but it is just not happening. I am, however, going to Clermont, Florida for training on Thursday - Tuesday.  It is really my only opportunity to work the hills, so I wanted to get some massive bike volume in. I will not be working so I have all day to train.

I wanted to let you know early, in the event you would change this week!

This is my first time utilizing the EN plan. I am following the advanced. I do feel that in comparison my bike volume is much lower than other plans. For my first ironman last year (CDA) I  averaged about 180 miles per week ( 10-11 hours) during this time for about 4 weeks. Trying not to get nervous....

Let me know your thoughts.

 

Comments

  • Coach PatrickCoach Patrick
    @Lori, thanks for the heads up. Here's what I think:

    (1) Do your Sat ride on Wed, your Sun ride on Thrusday. Then Friday is a 45' run with strides. Saturday is your long run. Sunday is 45' with strides again, Monday off, Tuesday back on track.

    (2) I would focus on getting in your long run on Wed before you leave. Then you have Thurs / Fri / Sat / Sun / Monday. I don't know if you are on the ground on Thursday to train or not, but I recommend you do the following:

    Day 1 = 50 miles on bike, 30' run off the bike.
    Day 2 = 75 miles on bike only.
    Day 3 = 50 miles on bike, 30' run off the bike.
    Day 4 = 75 miles on bike only.
    Day 5 = rest / pack, etc.

    This volume should help you, remember each ride is first hour easy, last hour is your strongest, steady in between. Eat and drink as if racing so you don't bonk. If you can get in swimming at the NTC, let me know and we can adjust further!

    As for worried about volume, if you truly are, then bike just a bit harder...it'll make 4 hours feel like the old 6 hour rides, I promise!!!
  • LazorikLazorik
    Thanks. Yes, will be able to swim at NTC. Also, thought I should run some of the hills in Clermont, since my only hills here are the bridges that have a very short incline.
  • LazorikLazorik
    And, I can train on both thursday and monday. Clermont is only a 2 1/2 hour drive from the east coast of florida where I live.
  • LazorikLazorik
    Well, sorry for all the entries.. I am currently riding 404s in front; 808s in the back. A friend of mine said that these wheels are heavy and I should shift my 404s to the back and get 303s (or climbing wheels). What are your thoughts?
  • Coach PatrickCoach Patrick
    Heavy for training is great. But let's be clear, we are talking a different of about 200 grams per wheel, for a combined 400 grams. I want you racing DEEP wheels so you should train on them for sure. Tell your friend you kept the "heavy" wheels but shaved your legs to net out the difference. imageimage
  • LazorikLazorik
    Can get SWIM in next week. @ Clermont NTC.

    Also, totally tired this week and back has been bothering me on the bike. Focused on core and yoga ...this seems to always work to fend off injury.
    Hopefully, back on plan tomorrow but only able to get in 1 -4000 swim and 3.5 hour bike. Will run as prescribed fri- sunday !

    Lori
  • Coach PatrickCoach Patrick
    @Lori, do what you can with an eye towards being 100% by clermont time. Anything we need to change on your bike at all?
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