Home› Coaching Forum 🧢

Adjusting IM plan for sprint this weekend

dvescusodvescuso
in Coaching Forum 🧢

Hey Coach,

 I'm participating in a sprint this weekend as a tune up for IMLP. I'm currently on week 13 of the intermediate IM plan, and this weekend calls for 40min run + 240min long bike Sat, 180min ABP bike Sun. The sprint is on Sat and is .25m swim, 10m bike, 3.5m run.



With your blessing I'd like to push it, but if you think this will disrupt the training I'll keep it to a z2-z3 effort?



More importantly, how should I adjust the weekend's workouts? I don't imagine I'll be too fatigued on Sunday, especially if I take it somewhat easy during the sprint. I'm also open to adding something on Saturday after the sprint is over.



Thoughts appreciated!



-Dan

Comments

  • Coach PatrickCoach Patrick
    @Dan, rip that race up. Afterwards spin easy for 1-2 hours, depending on your time availability and accessibility to good riding near the race site (don't go home and then ride again unless you are single!!). image Then Sunday do the ABP ride at an effort you can sustain for the ride (don't crush hour 1 then blow up)...short run before if you feel it!
  • dvescusodvescuso
    I think I would become single very quickly if I made a habit of trainer rides on Sat nights!

    Thanks, gonna dominate this thing...
  • bartstevensbartstevens

    The coaches have provided a lot of feedback on this, including Coach Rich's recent podcast:

    http://enation.libsyn.com/do-i-need...an-ironman

    They give you several options. I would recommend training through the race completely. No taper, no recovery. Just HTFU and make the race one big interval session. In fact, a sick mind (the type who might say, train on Saturday nights) could argue for moving up the LSD to Friday, to bring the suck on Saturday with some serious speed work in the sprint. Just blow the heart out. (Metaphorically. Check with your physician first.) 

    You could consider using the race to perform some major experimentation with various training modalities. For instance, I actually enjoy breaking down the machine and then seeing how much I can repair it- with ice, stretching, compression, chocolate milk, etc. This would be your last great opportunity to introduce some major acute stress (fatigue, recovery, supercompensation). You might learn something. You might surprise yourself.

    IMLP should be the priority. Enjoy the race, but I say don't adjust your IM plan. It's a public interval workout.

  • Coach PatrickCoach Patrick
    Thanks for the help Bart!!!
  • dvescusodvescuso
    Agree, definitely no taper here and not gonna skip any workouts to recover. Gonna give this guy my all...shooting for under 1:05, which will definitely qualify this as a huge interval session for me.

    Thanks for the feedback guys!
Sign In or Register to comment.