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week 7 iman plan

fit91@sbcglobal.netfit91@sbcglobal.net
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Hi Coach...week 7 podcast talks about big bike week.  but that doesn't gel with the week 7 plan.  it talks about big tri week overview.  i'm a lttle confused.  I am going to wi this Friday to ride one loop of course then do Horribly Hilly ride ( 100K or more ) on sunday..thinking about following that with 1 hr. run.  I didn't race this past weekend...so I did a 3 hr ride ( 1:20 outside , 1:40 on trainer followed by 1 hr run ).

Any advice? thx

sue crowley

Comments

  • Coach PatrickCoach Patrick
    Sue, can you tell me again where it mentions the Big Bike week? I see big tri week in the resources, but not sure of where the big bike stuff is. Sometimes we show you resources just before we want them to be relevant...but the big bike week resources are located in week 3 of the plan, big tri in week 7.

    We usually go big bike first, then big tri if possible. Big bike in weeks 12-15 pre race, big tri in weeks 6 to 10 pre race. The fitter / stronger you are the closer to your race you can do these and see results. Given where you are in relation to IMWI, you can go a bit longer on both days, just keep the effort low and sane (70%) and Eat / Drink / Eat. And have fun!
  • fit91@sbcglobal.netfit91@sbcglobal.net

    think I skipped week 7 altogether...not sure what happened.  tested yesterday: vo2 231 up from 227 & ftp : 194 up from 187. so that's good.  HR was 162 for VO2 test & 161 for ftp test.  Is that odd that they are so close?

    sue

  • Coach PatrickCoach Patrick
    Sue, nice results...no idea how you skipped week 7. Hmmmm.

    If you are interested in the volume additions, drop me a line here on what could work for you and we can go from there!!
  • fit91@sbcglobal.netfit91@sbcglobal.net
    Hi Patrick. Did 1 hr pool swim Fri morn. Rode 1 loop Madison Fri afternoon. Rode 4 hrs Horribly Hilly in WI followed by 1 hr run ( 6.5 miles )
    Avg watts on fri. 100, Sat 100. I know this is too low. A lot of
    Coasting ... Downhills. Whats strategy on maintaining wattage on ling rides? dWhere should my avg watts be On a long ride?
    Also if long ride workout has to b done on trainer , how much can I shorten workout by?

    Also going to CO for week. May rent mountain bike & ride. What u think 20 mins up. Then down. Repeat 3-4 x? Suggestions?
    Thanks. Lotta ?S at once. Sorry:(
    Sue
  • Coach PatrickCoach Patrick
    @Sue, bring the questions. It's what makes me a better coach!!!

    If your FTP is 194, but you averaged 100, we need to know your Normalized Power. Normalized Power is the "true cost" of the work you did, whereas Average Power is just that...the average. If the rides were as hilly as the names suggest, your normalized will be much higher.

    That said, riding steady is super huge. The easiest way to think of it is this: Ride The Hard Stuff EASY; Ride the Easy Stuff HARD.

    So when you hit a big hill you sit up, spin, take it as easy as you can (assuming you have the right gears, which this past weekend should have taught you) so when you hit the top you can start pushing the downhill (until you hit 32-33 mph where you coast) and then carry that momentum into the flats or the first half of the next hill!!!!
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