Yvette what are you stressed about? you are in a great place I think...my thoughts based on your report...
1) get tinted goggles you can see with and purchase SPIT to spray in goggles (read instructions) as an anti-fog.
2) revisit that pre-race breakfast. You woke up early and....had 340 calories..you need like twice that.
3) revisit pre-race nutrition...should be a get a 15' prior with water...don't know what MAP pills are or why you'd be loading up on pills before a race?
4) your bike fuel looks good by the numbers, but not sure how you will carry that much EFS with you all day? Maybe you;ll be putting in BSN bags?
5) overheating sucks...you ran well despite last hour of bike!!!!...I would look into Arm Coolers that you can dump water on to stay cool...and do this on last 2 bike aid stations and first 2-4 run aid stations to get your core body temp down early. Consider a hat for ice as well, etc.
I hope you don't mind me stepping in here but....the MAP looks to be a bunch of amino acids which you probably don't need. EFS has the amino acids that you need for your race. If you eat a normal diet, then supplementation with those pills is unnecessary.
your best bet is to eat food! and keep a clean diet. glutamine is a good thing shortly after racing to replenish your muscles but it is in most of the recovery drinks. (Ultragen, Endurox, etc....)
I wouldn't take sleeping pills prior to a race other than Melatonin. Even that can make you foggy! Ambien is the worst.
I hope this is helpful, and I apologize for jumping in.
3. map is amino acids/was taking because of dr. recommendations/started taking in November of 13 every morning before workout. / I can not take morning of race
4.Bike/EFS was going to put in my pocket and BSN bag.
5. ordering arm sleeves
My biggest dilemma is Chattanooga for 2015. I was going to volunteer but it is the weekend of my first race rehearsal for IMFL. I was going to take my bike there and ride, but it would be a unfamiliar place and if I need help there would be no one to call. I was considering stay home , do race rehearsal and try and register on line. But some EN members said it sold out to tri clubs last year. I could purchase a foundation slot. no I'm concern the foundation slots would sell out as well. what is your advise please.
Yvette you can swap the RR to another weekend no issues...let me know. If you are going to IMCHOO, you can either map out a route or ride the course like the other 1,000 people that will be there on Friday and Saturday.
I can't say whether or not it will sell out but interest is pretty high in the region.
No worries on the swim and I hear you re work. tomorrow is fine, just keep it easy as Sunday will get pretty hard on its own. Looking forward to connecting in Choo!
Saturday I did 102 miles , first 20 we had rain so had to stop and dry off and let the storm pass then the last 60 miles were into the winds, was a difficult day but felt good up to mile 90. the last 12 were so windy it took everything to stay on the bike. Have to change my nutrition a bit. I think it was to much salt, my hands and feet were swelling at the end. Although, we stopped at a store and I purchased a V8 my have put the sodium over the top. At night I had some gi issues.
Sunday, I did 60 miles alone, that day was all winds and the last 15 was rain. I was out there for 5 hour and decided it was enough because the weather was not letting up and I was soaked.. Cut back on the salt and didn't have as much of a swelling problem and slight gi issues.
Monday, Weights for one hour then I did the run on the treadmill. 60'zone 1,60' zone 2, 15' zone 3.
now this is were I NEED your help. Sorry I'm overwhelmed.
Should my schedule look like this:
Tuesday Off?
Wednesday Off?
Thursday ? What week should I use or what workout do I do?
Friday /Off , travel to Chattanooga leaving at 5am and arriving at 5 pm. Driving.
Saturday is a 10 am meeting for Volunteers, 1pm is practice swim ( should go to the meeting, swim then ride- 5 hours
Sunday, race day and I work at 5pm to 8:30 pm in the bike ( what can I do this day?)
Monday:Off/ sign up for race then back on the road for MI.
Tuesday and Wednesday should definitely be off. Thursday you can do your lonesome for the week. Friday is your travel day. On Saturday I would get up early and run first call it an hour, then go to that meeting. After the meeting I would get right on your bike, new swim. If you don't want to be doing A five hour bike ride starting after 2 PM -- that's a bad idea. Sunday morning with your long from Thursday. Monday is off to sign up and we're back at it on Tuesday.
Hi Coach Patrick! Sorry I missed you in Chattanooga!!! I did meet Coach R. so this is what I did. Race rehearsal a week ahead before I left for Chattanooga . Friday off travel, Sat A.M. one hour run. Then 46 miles of the bike loop(the bike I felt very strong) . Sunday off/volunteer and on feet all day. Monday 11 hour ride back to the mitten!
So, Tuesday A.M. my right leg IT band and glutes are burning. I have the NormaTec recovery system for hips and legs. used those for a while and need a visit for a neuromuscular massage "Magic Man" . I have an appointment every week until IMFL. I am going to take Tuesday off and then start the plan on week 16 Wednesday and see how it feels. I feel read for IMFL, just want to use caution
Yay to the recon, booooo for missing you and yes to the self care. All that drive time is soooo bad. Stand up as much as you can to stay loose. And keep the normatec have rolling for sure.
I suggest you ease into the Wed ride. Might have to be Z3 efforts vs Z4 until you get back into your groove!
So much for workout today! 30 minutes into the ride my right leg was starting to burn again. I decided to stop the bike and did one hour of P90X stretch tape and 30 minutes of foam rolling. The race rehearsal, trip to Chattanooga, riding the loop, running and our hotel was two miles away, which I was walking back and forth to the event. (Thanks to Trish for a ride back after watching the finish) my body is done.
No more workouts for me today! At this point in training I have to ask myself, is this workout going to benefit or cause chronic fatigue on my legs and result in injury. Failure is not an option at this race! I will take two hours off my time.
Goal IMFL: get to start line uninjured
Thursday is a 150 minute run , I will start back with this.
Is there an option for us to discuss my bike power execution before my next race rehearsal? I want to do the race rehearsal on a flat course and execute what we discuss to gage my performance for the race..
Congratulation on your Kona! sorry to learn about your crash, you had such a great smile at the finish.
this is my RR week. weather is all over the place in Michigan. so this is how I had to change the week. Is this going to be ok?not sure how effective it is going to be.
Monday: weights one hour/last weight session until after IMFL.
Tuesday: Off/worked 15 hours.
Wednesday: 5:30 A.M. in pool for a group swim.4500 then,
Run, MS: 2 x 1 mile (2') @ z4/TP/Hard. Remainder of time @ z2/MP/Steady.
Thursday:
Thursday
105 min
MS: 60' @ z1/LRP/Easy, 45' @ z2/MP/Steady.
Coach Notes:
Progressive Pace Run -- We start at z1/LRP/Easy, which is your goal pace on race day (get used to it!). Then we build into z2/MP/Steady to raise the effort level as things will get hard on race day. We finish with an optional final push -- no higher than z3/HMP/ModHard -- to simulate the final push to the line. If you are fatigued, you can insert some 30" walking breaks every 2 miles. Nutrition executed as you plan on race day
Thanks for the kind words and your adjustments were great! I am curious to hear how the RR went for you. And yes, time to shut down the weights for sure but keep up the flexibility!!
RR: Started Thursday night. Ran two hours finished at 9:30 P.M.(packed car for A.M. bed by ) was able to do a negative split., but the numbers were Both 1 minute slower than plan. I'm ok with that, I was tired when starting( up at 5A.M.) Friday, 4:30 A.M.wake for group swim at 6:00 A.M. ,went to breakfast with friend before bike. (friends at swim kept telling me I looked tired and should take their advice and slow down on training it was to close to race. They are making me nervous..) Did 4.5 hour bike RR then decided to go home. I felt fine during the ride, just didn't have the mental energy to keep going, I think I let my friends sabotaged my RR. That night fell asleep on the couch.( never sit down on the couch at night) . Saturday A.M. was supposed to bike and run, never happened. I went to watch my sons Rugby game,. it was cold and we stood the entire time. Sunday A.M. up at 4:30 to travel to Detroit for the big Free Press Marathon. Its work being a spectator, my son and his girl friend were running the half marathon. After the race went home and was comatose at 4 P.M. until Monday at 7:00A.M. I set my alarm for 5 A.M. was going to run and swim. Couldn't get out of bed. I just experienced the definition of chronic fatigue.
I'm trying to get back on track. Did the video for week and have my list of to do. I have to work from 12:00 P. M. to 10:00 PM. Going to try and work out before noon. Great, its 11:20 that's not happening. throwing in the towel an starting fresh tomorrow. At this point if I have to do yoga and rest that's what will happen. I have to listen to my body. Is it going to matter if I do all the workouts this week?
Listening to your body is the right thing to do. One of the earliest signs of training fatigue is a lack of desire to train. Many people just power through it, you're doing the right thing by listening to it. Although I probably would like more time off than standing all day at a rugby game and then standing all day at a half marathon. :-)
As the expression goes "the hay is in the barn" – there's really nothing else you can do now but mess it up. Stay focused, stay consistent, and get your resting now. Use this "extra" time to dial in all of the logistics of your race regarding equipment, nutrition, travel, etc.
Was quite the race IMFL! my report is in. I was so excited to meet Juan, and his wife, he is a Machine. I was so happy he made it to Kona. Even have a photo!
My body hurts all over so I am going to take one or two weeks off. Need to heal the road rash with out infections and let the black and blue dissipate. My head usually starts to hurt around 3 P.M. I have been cutting my days short and going home from work. I sent my request in to Coach Rich for the 2015 season. I am going to start the OS in January.
Yvette - you are a rockstar. I'm so sorry to hear about your crash in Florida, but I'm glad that you are on the mend. How is your ride? Sounds like maybe it didn't do as well as you. :-(
Good calling all of the additional time for recovery, you'll need it. There's the physical and emotional letdown around this event. Let me know if you want to talk, I'm here.
Checking in for the season. I did take the time to recover from my bike crash in IMFL. November worked out a few times and then in December only when I was feeling good. Just received my bike back after 4 months. I decided to upgrade to a 11 speed because I damaged all my DI2 and had to replace them anyway. My frame looks great.
I am in week 11 of OS, In addition to OS I have been lifting weights again on Monday, Wed, Friday at 6 AM. for an hour. I have been able to do all my OS workouts. I will start cutting back on weighs in a few weeks. Plus, I swam on Tuesday nights with Trish.
Now that I have my bike back and the weather is turning around in MI., I need your help.
Q1: I have been using my road bike o the trainer and working off of heart rate. Should I start back on my Tri bike and re test inside so I can work off power during the week while on the trainer, then on the weekends I will be riding outside . so will I need to test outside as well?
After my race in IMFL we talked and you said to learn more about working with power. I purchased your Power tapes and will be completing them this week. Going to need your help with power.
Q2: Do I sign up for a private Paid time with your for extra help?
Yvette - great to hear from you and to hear of your return!!!! I wouldn't worry about your tri bike until you have finished the OS -- we want consistency for the training and data. Once you hit the open road we can do a test to calibrate you on that bike and move forward!!!
Please listen to the tapes...if you need more, we can certainly do more for you and yes that would be a consult...but you can also subscribe to / read the Power / Pace forum as there's lots of great info there too!!!
Comments
1) get tinted goggles you can see with and purchase SPIT to spray in goggles (read instructions) as an anti-fog.
2) revisit that pre-race breakfast. You woke up early and....had 340 calories..you need like twice that.
3) revisit pre-race nutrition...should be a get a 15' prior with water...don't know what MAP pills are or why you'd be loading up on pills before a race?
4) your bike fuel looks good by the numbers, but not sure how you will carry that much EFS with you all day? Maybe you;ll be putting in BSN bags?
5) overheating sucks...you ran well despite last hour of bike!!!!...I would look into Arm Coolers that you can dump water on to stay cool...and do this on last 2 bike aid stations and first 2-4 run aid stations to get your core body temp down early. Consider a hat for ice as well, etc.
Did I miss anything?
I hope you don't mind me stepping in here but....the MAP looks to be a bunch of amino acids which you probably don't need. EFS has the amino acids that you need for your race. If you eat a normal diet, then supplementation with those pills is unnecessary.
your best bet is to eat food! and keep a clean diet. glutamine is a good thing shortly after racing to replenish your muscles but it is in most of the recovery drinks. (Ultragen, Endurox, etc....)
I wouldn't take sleeping pills prior to a race other than Melatonin. Even that can make you foggy! Ambien is the worst.
I hope this is helpful, and I apologize for jumping in.
Jump in any time. I will look up the recovery drinks.
Jump in any time. I will look up the recovery drinks.
Jump in any time. I will look up the recovery drinks.
Jump in any time. I will look up the recovery drinks.
Hi Coach P
1, goggles ordered
2.will switch to 600 liquid pre race breakfast
3. map is amino acids/was taking because of dr. recommendations/started taking in November of 13 every morning before workout. / I can not take morning of race
4.Bike/EFS was going to put in my pocket and BSN bag.
5. ordering arm sleeves
My biggest dilemma is Chattanooga for 2015. I was going to volunteer but it is the weekend of my first race rehearsal for IMFL. I was going to take my bike there and ride, but it would be a unfamiliar place and if I need help there would be no one to call. I was considering stay home , do race rehearsal and try and register on line. But some EN members said it sold out to tri clubs last year. I could purchase a foundation slot. no I'm concern the foundation slots would sell out as well. what is your advise please.
I can't say whether or not it will sell out but interest is pretty high in the region.
Hi Coach,
I decided to take the trip to Chattanooga. I will be driving down with some (11) friends.
I was trying to do my race rehearsal this weekend and this is what happened.
Thursday, swim in lake, it was late at night we started at 6:30pm and could only get in 1.67 miles.
Friday, was going to bike 112 miles but work took over and here I sit at 8:15pm and still no bike.
so the plan is
Saturday ride 112 with two friends.
Sunday ride 112 alone.
Monday run 13 miles
Take Tuesday off,
does that sound ok to you?
see you in Chattanooga
Sunday will get pretty hard on its own. Looking forward to connecting in Choo!
I'm lost need your help please!
During week 14 I did week 15 Camp
camp week, Thursday, Friday as seen below.
Saturday I did 102 miles , first 20 we had rain so had to stop and dry off and let the storm pass then the last 60 miles were into the winds, was a difficult day but felt good up to mile 90. the last 12 were so windy it took everything to stay on the bike. Have to change my nutrition a bit. I think it was to much salt, my hands and feet were swelling at the end. Although, we stopped at a store and I purchased a V8 my have put the sodium over the top. At night I had some gi issues.
Sunday, I did 60 miles alone, that day was all winds and the last 15 was rain. I was out there for 5 hour and decided it was enough because the weather was not letting up and I was soaked.. Cut back on the salt and didn't have as much of a swelling problem and slight gi issues.
Monday, Weights for one hour then I did the run on the treadmill. 60'zone 1,60' zone 2, 15' zone 3.
now this is were I NEED your help. Sorry I'm overwhelmed.
Should my schedule look like this:
Tuesday Off?
Wednesday Off?
Thursday ? What week should I use or what workout do I do?
Friday /Off , travel to Chattanooga leaving at 5am and arriving at 5 pm. Driving.
Saturday is a 10 am meeting for Volunteers, 1pm is practice swim ( should go to the meeting, swim then ride- 5 hours
Sunday, race day and I work at 5pm to 8:30 pm in the bike ( what can I do this day?)
Monday:Off/ sign up for race then back on the road for MI.
Thanks Coach!
sorry coach,
do not understand your directions?
Yvette...I think he wants you to:
Saturday, run BEFORE the meeting at 10am, (you could run on the course) then ride right afterwards on the bike course for your ride. No swim.
Sunday before you volunteer, do your long run that was scheduled for Thursday. On the course I'm guessing.
Monday, travel and sign up day. No workouts
Tuesday, do what is on your schedule.
Does that make sense?
Hi Coach Patrick! Sorry I missed you in Chattanooga!!! I did meet Coach R. so this is what I did. Race rehearsal a week ahead before I left for Chattanooga . Friday off travel, Sat A.M. one hour run. Then 46 miles of the bike loop(the bike I felt very strong) . Sunday off/volunteer and on feet all day. Monday 11 hour ride back to the mitten!
So, Tuesday A.M. my right leg IT band and glutes are burning. I have the NormaTec recovery system for hips and legs. used those for a while and need a visit for a neuromuscular massage "Magic Man" . I have an appointment every week until IMFL. I am going to take Tuesday off and then start the plan on week 16 Wednesday and see how it feels. I feel read for IMFL, just want to use caution
Goal IMFL: get to start line uninjuredDoes this sound like a plan?
I suggest you ease into the Wed ride. Might have to be Z3 efforts vs Z4 until you get back into your groove!
So much for workout today! 30 minutes into the ride my right leg was starting to burn again. I decided to stop the bike and did one hour of P90X stretch tape and 30 minutes of foam rolling. The race rehearsal, trip to Chattanooga, riding the loop, running and our hotel was two miles away, which I was walking back and forth to the event. (Thanks to Trish for a ride back after watching the finish) my body is done.
No more workouts for me today! At this point in training I have to ask myself, is this workout going to benefit or cause chronic fatigue on my legs and result in injury. Failure is not an option at this race! I will take two hours off my time.
Goal IMFL: get to start line uninjured
Thursday is a 150 minute run , I will start back with this.
Is there an option for us to discuss my bike power execution before my next race rehearsal? I want to do the race rehearsal on a flat course and execute what we discuss to gage my performance for the race..
Thank you!
Thursday run , being switched to Sunday. , Did Sunday bike on Thursday night because rain forecast this weekend..
Is the order of the workouts important ? I'm jumping all over the place to fit everything in.
Congratulation on your Kona! sorry to learn about your crash, you had such a great smile at the finish.
this is my RR week. weather is all over the place in Michigan. so this is how I had to change the week. Is this going to be ok?not sure how effective it is going
to be.
Monday: weights one hour/last weight session until
after IMFL.
Tuesday: Off/worked 15 hours.
Wednesday: 5:30 A.M. in pool for a group
swim. 4500 then,
Run, MS: 2 x 1
mile (2') @ z4/TP/Hard. Remainder of time @ z2/MP/Steady.
Thursday:
Thursday
105 min
45' @ z2/MP/Steady.
Coach Notes:
Progressive Pace Run -- We start at z1/LRP/Easy, which is your goal pace on
race day (get used to it!). Then we build into z2/MP/Steady to raise the
effort level as things will get hard on race day. We finish with an optional
final push -- no higher than z3/HMP/ModHard -- to simulate the final push to
the line. If you are fatigued, you can insert some 30" walking breaks
every 2 miles. Nutrition executed as you plan on race day
Friday:
360 min
Friday
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Hi Coach, Welcome Back!
RR: Started Thursday night. Ran two hours finished at 9:30 P.M.(packed car for A.M. bed by ) was able to do a negative split., but the numbers were Both 1 minute slower than plan. I'm ok with that, I was tired when starting( up at 5A.M.) Friday, 4:30 A.M.wake for group swim at 6:00 A.M. ,went to breakfast with friend before bike. (friends at swim kept telling me I looked tired and should take their advice and slow down on training it was to close to race. They are making me nervous..) Did 4.5 hour bike RR then decided to go home. I felt fine during the ride, just didn't have the mental energy to keep going, I think I let my friends sabotaged my RR. That night fell asleep on the couch.( never sit down on the couch at night) . Saturday A.M. was supposed to bike and run, never happened. I went to watch my sons Rugby game,. it was cold and we stood the entire time. Sunday A.M. up at 4:30 to travel to Detroit for the big Free Press Marathon. Its work being a spectator, my son and his girl friend were running the half marathon. After the race went home and was comatose at 4 P.M. until Monday at 7:00A.M. I set my alarm for 5 A.M. was going to run and swim. Couldn't get out of bed. I just experienced the definition of chronic fatigue.
I'm trying to get back on track. Did the video for week and have my list of to do. I have to work from 12:00 P. M. to 10:00 PM. Going to try and work out before noon. Great, its 11:20 that's not happening. throwing in the towel an starting fresh tomorrow. At this point if I have to do yoga and rest that's what will happen. I have to listen to my body. Is it going to matter if I do all the workouts this week?
As the expression goes "the hay is in the barn" – there's really nothing else you can do now but mess it up. Stay focused, stay consistent, and get your resting now. Use this "extra" time to dial in all of the logistics of your race regarding equipment, nutrition, travel, etc.
out of hibernation! !! I'm back
Hi Coach,
My body hurts all over so I am going to take one or two weeks off. Need to heal the road rash with out infections and let the black and blue dissipate. My head usually starts to hurt around 3 P.M. I have been cutting my days short and going home from work. I sent my request in to Coach Rich for the 2015 season. I am going to start the OS in January.
Good calling all of the additional time for recovery, you'll need it. There's the physical and emotional letdown around this event. Let me know if you want to talk, I'm here.
Hi coach P,
Checking in for the season. I did take the time to recover from my bike crash in IMFL. November worked out a few times and then in December only when I was feeling good. Just received my bike back after 4 months. I decided to upgrade to a 11 speed because I damaged all my DI2 and had to replace them anyway. My frame looks great.
I am in week 11 of OS, In addition to OS I have been lifting weights again on Monday, Wed, Friday at 6 AM. for an hour. I have been able to do all my OS workouts. I will start cutting back on weighs in a few weeks. Plus, I swam on Tuesday nights with Trish.
Now that I have my bike back and the weather is turning around in MI., I need your help.
Q1: I have been using my road bike o the trainer and working off of heart rate. Should I start back on my Tri bike and re test inside so I can work off power during the week while on the trainer, then on the weekends I will be riding outside . so will I need to test outside as well?
After my race in IMFL we talked and you said to learn more about working with power. I purchased your Power tapes and will be completing them this week. Going to need your help with power.
Q2: Do I sign up for a private Paid time with your for extra help?
thanks!
Please listen to the tapes...if you need more, we can certainly do more for you and yes that would be a consult...but you can also subscribe to / read the Power / Pace forum as there's lots of great info there too!!!