Ok, On Thursday I ran 10 miles and by mile 9 I was walk running. Still better doing a long run as apposed to a split run AM then PM.
So I will keep a long run each week until week 18(like you suggested) .Plus doing the Sunday run of 90 minutes.
Ok on nutrition I will do that.
I need your help for this week.
not sure how or if I should change the week. this is my week schedule.
Thursday
0 min
Coach Notes:
PLEASE READ: 3 options for this day -- (1)If you can't do the Friday swim on Friday, move it to here instead, (2) or, if you want/need the additional swim time, do this workout as written, (3) or, if you're traveling to an EN Race Execution Camp or feel you may need a day off in advance of this big weekend, then take this day OFF.
75 min
WU:300.
MS1:6 x 400 (30") @ 2" to 3"fasterthan your RR pace. Set Total: 2400.
MS2:6 x 200 (20") as 100 Hard, 50 Easy. Set Total: 1200.
CD:100. Easy.
Total:~4000
Optional, See Note Above!
This workout is only for those of you who need additional swim time or don't have travel conflicts with the Friday Swim, etc.
Friday
90 min
WU:200.
MS:3800m or 4200yds, as 400 hard, to simulate a race start, then settle into race pace effort for remainder. Record total time and pace per 100m/y.
CD:200 Easy.
Total:~4400.
Coach Notes:
Would be great if you could do this RR swim before your RR brick, if the logistics work for you. That is, swim from a good location and then 10-20'-ish transition to riding your bike = good. Intent is to pre-fatigue your body before the RR brick, to more accurately simulate race day. However, swim then 60' drive to good bike start location = not as good. If this isn't doable for you, move this swim to another day this week
Pacing and nutrition as if race day. Be sure to pick a flat course, preferrably one you can repeat as needed. Ride no more than 112 miles or 6 hours, whichever comes first. IOW stop at 6 hours if you will be averaging less than 18.5 mph. Note: You will not be rested for this. This is just another training day, nothing special about how you should feel.
Race Pace Brick:Per the Four Keys, the first SIX miles of your race should be at a jogging pace. For HR athletes you will want to run the first 6 miles at the same Average HR you maintained over the last 60 to 90 minutes of the bike. For PACE athletes, this is yourZone 1Pace PLUS an additional 30 seconds per mile. Use these six miles to dial in the proper pace, no need to run hard here to test your fitness. Run no more than six miles or one hour, whichever comes first.
Coach Notes:
The goal here is to learn just how SLOWLY you will need to run on race day; no need to try and push miles at goal pace to see if you are fit enough (you are, you just biked 112 miles you monster!!). Please refer to Four Keys Guidance for pacing instructions.
Race Pace Brick:Today just get in 30 minutes at your target race pace. This is as much about setting mental expectations as it is about fitness. Run no more than the 30 minutes listed as you have a longer run tomorrow.
Coach Notes:
The goal here is to learn just how SLOWLY you will need to run on race day; no need to try and push miles at goal pace to see if you are fit enough (you are, you just biked 112 miles you monster!!). Please refer to Four Keys Guidance for pacing instructions.
Sunday
120 min
Entire Run:TRPZone 2, 15' final push at best possible effort.
Coach Notes: Progressive Pace Run
• We start atZone 1, which is your goal pace on race day (get used to it!). This is 6 miles for a Full, then we build intoZone 2for the main part of the workout (duration depends on how long it takes you to run the first 6 and how much time is required for the final push) to raise the effort level as things will get hard on race day.
• If you can run faster than 6 miles in an hour, you can choose to extend theZone 1time OR theZone 2Main Set Time based on your fatigue.
• You will finish finish with an optional final push -- no higher thanZone 3-- 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.
THIS IS WHERE I NEED YOUR HELP!
This Sunday in Michigan there is an organized ride that I can do the 112 miles. (they have support all day)
Should I rearrange my Thursday to Sunday( and how) or keep the workouts as planned?
Hi Coach, Here is how the weekend went. Thursday = Long run As planned(new running shoes)(sleep night before 6 hours) I ran 13 miles/ mile 1 -6.5 was good then made it to mile 10 and had to walk the last 3 miles by then it was 8:30PM. not a good run/went home took a salt bath and went to bed.
Friday = RR swim. (sleep night before 7 hours)
Swam 3 Miles, yes that is correct 3 Miles and felt great. it took me 2 hours with the stops. (1:45 moving time)
Pre swim: Drank 3 scoop of UCAN , No Breakfast or sports food before the swim.
Saturday = Bike 48 mikes / Run 30 minutes (sleep night before 6 hours)
Bike was taxing but followed the nutrition plan and was able to run. (new shoes working) (Per Hour: 264 Calories/570 Sodium)
Sunday = the long ride/ 100 miles plus 1 hour run. (sleep night before 9 hours)
Rode100 miles,wind 15 to 18 miles hour .Ride time 6:03 /total time was 6:45. MY BODY DID NOT WANT TO RUN AFTER 3 LONG DAYS,SO NO RUN! nutrition plan ( Per hour: 326.66 Calories/716 Sodium)
Monday off..
can you help with the following during our Tuesday phone call?
Goal: Nail the bike nutrition so I can run.
What are your thoughts on the following:
1. Compare Saturday bike to Sunday bike , speed, how much do you think nutrition played a roll?
a. my thoughts: took in more calories on Sunday. Looks like the miles per hour were faster.
2. Run help: You said to keep the long Sunday runs until week 18, to help with the Thursday 2 hour runs.
Yvette, thanks for the update! Checking out those runs I can see your pace has increased quite a bit, but it has also been CRAZY HOT. I say that as your HR is as high at 14:00/mile as it as at 12:00/mile which is not normal. I think heat is a factor..
Can you tell me the following:
+ What do you eat in the 60' prior to your run session. + What do you eat when running, per hour. As in 1 gel and 8 oz of sports drink, etc.
Here is what I did for the long RR weekend on Aug 19th.
Aug 19 swim: 1/2 of a peach on the way to the lake. No breakfast . ( had a good swim)
Aug 20 Bike 49 miles/Run 30 minutes: (was tired after 2 hours)
AM in the car 3 scoops of UCAN/ (330 calories/384 sodium)
First two hours: 40oz speed fill bottle with E Fuel +base salt( calories 420/1360 sodium)
3rd hour: ran out of energy/stopped and was thinking about quieting/almost text you then though just get it done /so I switched it up and took / EGel+base salt+ Drink =Tailwinds with Caffeine (EGel= calories 150/sodium 230)(base salt = 290) started ridding again and in the next hour drank tailwinds(calories 200/sodium 606/ caffeine 70) started to feel better and finished the ride. (total for last hour calories 350/sodium 1126 caffeine 70) Before the run: Ate PBJ (calories 330/sodium 330)
During the run: drank 24 Oz of 1 scoop tailwinds (calories 100/303 caffeine 70 ) FELT GOOD ON THE RUN.
Recovery Drink: endura rock 1 scoop
Aug 21 Bike 100 miles
Before the bike: In car, 3 scoops UCAN (330 calories/384 sodium) 1/2 of a peach.
During the ride: ( had more energy once I started drinking the Tailwinds with caffeine)
1 E Gel (calories 150/sodium 230)
1 E Fuel (calories 210/sodium 390)
1 E Fuel (calories 210/sodium 390)
1/8 salt (sodium 290)
1/8 salt (sodium 290)
2 scoops Tail winds (calories 200/sodium 606)
1/8 salt (290)
1 E Gel (calories 150/sodium 230)
2 Scoops Tailwinds (calories 200/sodium 606)
1 E Fuel (calories 210/sodium 390)
2 scoops Tailwinds
1 E Gel (calories 150/sodium230)
1E Gel (calories 150/sodium230)
1/8 salt (sodium 290)
PBJ at rest stop/ (calories 175)
PBJ at rest stop/ (calories 175)
PBJ at rest stop/ (calories 175)
ride time 6:03/ total time 6.75 hours
calories = 2205 by 6.75 total hours = 326.66 calories per hour.
sodium:4838 by 6.75 total hours = 716 sodium per hour.
(was a little much,hands were puffy so on the last two bottle of Tailwinds I did not add the base salt)
well that is it! I did what your suggested and wrote everything down and took the list with me on the bike.
Ran 3 hours/(13.31 miles) did well at first then started to run out of nutrition,the last 50 minutes I was completely out. At the start I had a gel (230calories) with a bottle of 300 calories. Was running well until the nutrition started to thin out.
came home and slept 3 hours
Friday Sept 2
Swam 2.77 miles (4874 yards) felt great. But came home and slept 3 hours
Saturday Sept 3
Bike 62.8 miles (4:47:34 hours) Ran 3.83 miles
was tired on the bike, did not have the power.Couldn't drink or eat that much on the bike. On the run I felt ok off the bike,had a gel off the bike and took a bottle of drink with me (300 calories) .
Sunday Sept 4
off spent the day at my mothers and took her shopping for new furniture then dinner at sisters. very long day on my feet. never really slept well after Saturdays ride/run. was tired when I woke up.
Monday Sept 5
Swam 1 mile (1913 yards) was OK, but did not have the focus just wanted to be done. Came home and slept 4 hours. Then was up at 3 AM. writing to you because I could not sleep... thinking of the race and wondering what to do next.
Tuesday Sept 6
have a 2 hour run before work and will write back when done.
I'm very excited to race this year in IMChoo. I am extremely grateful that you have the time to talk with me about the race execution. Thank you very much for all you have and do for me! Have a good week!
I need your help please! Scared I do not understand.
For the bike: we discussed changing my garmin 910 field:
The one in question is the setting I had for the 5 mile lap. You said to make sure that it is set to read the 5 mile lap as :NP Lap. So if understand you want me to keep the NP Lap number for each 5 mile lap at 105 to 110. Is that correct?
I'm getting confused:
I had it set at :
5 mile Lap : Ave Power
Now you want me to set it at:
5 mile : NP Lap
This is what I understand:
5 mile Lap: Ave Power is the average watts I ride in the 5 mile.
5 mile Lap: NP Lap is the number based on a level playing field.
Can you please talk with me about this. I do not want to mess up the bike.
Sunday was going to be my day off : I think I need to ride for a while and figure out the NP lap for 5 miles.
Yvette, yes you are right re normalized....it's like Average Power, just BETTER!
And the fields are find...thanks for making that edit to the fields...it will make you much happier by the end of the bike. Good luck with your drive!!!
Thanks for the call today. Things did not go as planned, I had to stop ridding twice but managed to ride 16 miles. it is in garmin. I felt great but my husband was having a difficult time.
first 5 mile lap I was focused/
Time:16:45
Ave Heart: 140
Ave Speed: 17.9
NP:100
AP:90
****************************
3rd 5 mile lap:focused
Time:17:58
Ave Heart: 138
Ave Speed: 16.77
NP:103
AP:92
*******************************
should I go back out again this time without my husband?
i see how the np works and the grade is helpfull as well
Yvette - I am very pleased with your bike. you got to ride that false flat section of the bike course at your goal race watts – perfect! You can't ask for more.
The only other thing that I want you to do is continue your acclamation to the heat. I suggest you get in a 30 minute run today and tomorrow both at the hardest times of the day. I want your heart rate and sweat to be in full force. :-) then Saturday we shut it down, check-in, legs up.
Thanks Coach! I drove to Texas after IM Choo to visit my 4 grandchildren. I will be home Tuesday October 4th. I will load up the plan and go for it. This is the first time I took a week's off from working out since November of last year after my surgery. I'm ok with IM Florida for some reason. I'm still thinking of signing up for Choo.he 2017.
I will let you know how I feel working out. Enjoy Kona.
Hi coach I will load up my workouts to Garmin after work today .you said to load up Ironman plan Florida according to the proper week,and follow that. I have a half marathon this Sunday do I just follow this week's workout? in addition EN's told me in the wiki there was section that talked about doing 2 Ironman back to back I can't find the link could you send it to me.
Hi Coach! I will load up my garmin workouts after work today. You said to load up the EN IM Florida on the appropriate week and do those. Some EN,'s said there was a section in the wiki for doing IM back to back.I can't find it. Can you send me the link. I have a half marathon on Sunday I'm not sure how to train this week. Do I just do the plan for the IM week?
MS1:16 x 100 (20"), as 50 Sprint, 50 Easy. Set Total: 1600.
MS2:16 x 50 (20") as 25 Sprint, 25 Easy. Set Total: 800.
MS3: 3 x 200 (30") @ T-Pace. Set Total: 600
MS4 (Optional):400 Steady
CD:200 Easy.
Total:~3400-3800
Coach Notes:
Technique Focus:The Catch -- think "fingertips down, climb the ladder."
TUESDAY/ DO ON WEDNESDAY
45 min
MS:Zone 5Zone 2.
Coach Notes:
WU and Main Set only. Can extend to 60' if you feel good.
60 min
WU:200.
MS1:6 x 500 (30") @ 2" to 3"fasterthan your RR pace. Set Total: 3000.
MS2:8 x 50 (15") as 25 Sprint, 25 Easy. Set Total: 400
CD:100 Easy.
Total: ~3700
Coach Notes:
Technique Focus:The Catch -- think "fingertips down, climb the ladder."
Wednesday DO ON TUESDAY
75 min
MS1:Zone 4
Coach Notes:
Folks who completed Camp Week might not hit 100% of their numbers today, but they should try!
35 min
MS:Zone 2out,Zone 3back. Finish with 4 x 30"Strides.
Coach Notes:
OPTIONAL -- If done separately you can extend up to 60 minutes. Strides are bursts of running just faster than 5k pace with a cadence of 90rpms (or higher). Recover 30" after each repeat.
Thursday/DO ON SUNDAY FOR THE 1/2 MARATHON IN DETROIT
180 min
Ironman RR Run
MS:3 hours or 18 miles (whichever comes first) done as 30%-50%-20%.
• 30% (1 hour OR 5 to 6 miles) atZone 1.
• 50% (1.5 hours OR 7 to 9 miles) atTRP.
• 20% (30 minutes OR 3 miles) atZone 2(or as close as possible).
Coach Notes: Progressive Pace Run
• We start atZone 1, which is your goal pace on race day (get used to it!). This is 6 miles for a Full, then we build intoTRPfor the main part of the workout (duration depends on how long it takes you to run the first 6 and how much time is required for the final push) to raise the effort level as things will get hard on race day.
• You will finish finish with a final push -- no higher thanZone 2-- to simulate the final push to the line. If you are fatigued, you can insert some 30" walking breaks every 2 miles.
MS:3800m or 4200yds, as 400 hard, to simulate a race start, then settle into race pace effort for remainder. Record total time and pace per 100m/y.
CD:200 Easy.
Total:~4400.
Coach Notes:
Technique Focus:The Catch -- think "fingertips down, climb the ladder." Doing this swim pre-ride, to fatigue your swimming body before long ride. If you can fit this swim in on Saturday, move it to another day this week, likely Friday.
Saturday/DO ON THURSDAY
300 min
WU:Zone 1toZone 2.
MS1:Zone 2toZone 3.
MS2:Zone 2. In aerobars, no surges, constant power, etc.
WD:10' Easy spin.
Coach Notes:
Last stretch before your final race rehearsal. Apply your lessons from your first RR to these final rides, fine tuning things before your last RR. If you have resources availble, this would be a good time to add OPTIONAL 30-60' volume to this scheduled ride. Not required, but a good idea if you can swing it. Just add volume via Z1-2 time.
40 min
MS:Entire run at target Race Pace. If pre-Bike, use Pace. If post-Bike, user your Bike AHR as the target as you will on race day.
Coach Notes:
Ideally done before your long ride. If after, you'll need to make sure to have food / fluids to keep going. Bonus to practice your transition nutrition, etc.
Sunday/DO ON SATURDAY DAY WITHOUT THE RUN / THIS IS THE DAY BEFORE 1/2 MARATHON?
210 min
WU:Zone 1toZone 2.
MS:Zone 3as possible. Take short recoveries as needed (eat, drink, etc).
WD:10' Easy spin.
Coach Notes:
Cap this ride at 120 minutes, maximum, if you are doing the full run after this bike.Note: While this is anABP Ride(Always Be Pushing), perfectly fine to turn that up/down as you feel from week to week. Anything fromZone 2toZone 3is good. Exercise your best judgement and ask yourself "how is what I'm doing today going to affect my downstream workouts?"
60 min
Entire Run:TRPeffort, off the bike.
Coach Notes:
Beginner IM Runners might need more run time (lower vDOT = less miles). If your vDOT is lower than 32, you need to run on Sunday as well. You can cap the ABP ride to 120 minutes if you are running. Note: The goal here is to dial in your AHR off the bike into a steady run -- just like race day -- fuel just as you plan on race day.
Comments
Ok, On Thursday I ran 10 miles and by mile 9 I was walk running. Still better doing a long run as apposed to a split run AM then PM.
So I will keep a long run each week until week 18(like you suggested) .Plus doing the Sunday run of 90 minutes.
Ok on nutrition I will do that.
I need your help for this week.
not sure how or if I should change the week. this is my week schedule.
Coach Notes:
PLEASE READ: 3 options for this day -- (1)If you can't do the Friday swim on Friday, move it to here instead, (2) or, if you want/need the additional swim time, do this workout as written, (3) or, if you're traveling to an EN Race Execution Camp or feel you may need a day off in advance of this big weekend, then take this day OFF.
WU:300.
MS1:6 x 400 (30") @ 2" to 3"fasterthan your RR pace. Set Total: 2400.
MS2:6 x 200 (20") as 100 Hard, 50 Easy. Set Total: 1200.
CD:100. Easy.
Total:~4000
Optional, See Note Above!
This workout is only for those of you who need additional swim time or don't have travel conflicts with the Friday Swim, etc.
WU:200.
MS:3800m or 4200yds, as 400 hard, to simulate a race start, then settle into race pace effort for remainder. Record total time and pace per 100m/y.
CD:200 Easy.
Total:~4400.
Coach Notes:
Would be great if you could do this RR swim before your RR brick, if the logistics work for you. That is, swim from a good location and then 10-20'-ish transition to riding your bike = good. Intent is to pre-fatigue your body before the RR brick, to more accurately simulate race day. However, swim then 60' drive to good bike start location = not as good. If this isn't doable for you, move this swim to another day this week
112 mile Race Rehearsal
READ:Race Rehearsal Protocol.
Pacing and nutrition as if race day. Be sure to pick a flat course, preferrably one you can repeat as needed. Ride no more than 112 miles or 6 hours, whichever comes first. IOW stop at 6 hours if you will be averaging less than 18.5 mph. Note: You will not be rested for this. This is just another training day, nothing special about how you should feel.
Coach Notes:
READ:Master Race Execution Page-- For detailed race execution guidance, insights and resources.
Race Pace Brick:Per the Four Keys, the first SIX miles of your race should be at a jogging pace. For HR athletes you will want to run the first 6 miles at the same Average HR you maintained over the last 60 to 90 minutes of the bike. For PACE athletes, this is yourZone 1Pace PLUS an additional 30 seconds per mile. Use these six miles to dial in the proper pace, no need to run hard here to test your fitness. Run no more than six miles or one hour, whichever comes first.
Coach Notes:
The goal here is to learn just how SLOWLY you will need to run on race day; no need to try and push miles at goal pace to see if you are fit enough (you are, you just biked 112 miles you monster!!). Please refer to Four Keys Guidance for pacing instructions.
56-70 mile ride!
As part of Camp Week, this second ride is where the magic happens.READ:Camp Week Protocol, in the wiki.
Coach Notes:
56-70 miles or so, depending on how you feel.
Race Pace Brick:Today just get in 30 minutes at your target race pace. This is as much about setting mental expectations as it is about fitness. Run no more than the 30 minutes listed as you have a longer run tomorrow.
Coach Notes:
The goal here is to learn just how SLOWLY you will need to run on race day; no need to try and push miles at goal pace to see if you are fit enough (you are, you just biked 112 miles you monster!!). Please refer to Four Keys Guidance for pacing instructions.
Entire Run:TRPZone 2, 15' final push at best possible effort.
Coach Notes: Progressive Pace Run
THIS IS WHERE I NEED YOUR HELP!
This Sunday in Michigan there is an organized ride that I can do the 112 miles. (they have support all day)
Should I rearrange my Thursday to Sunday( and how) or keep the workouts as planned?
Thursday Off
Friday: ?
Saturday:?
Sunday:?
Thursday = Long run As planned (from Sunday).
Friday = RR swim from Thursday.
Saturday = the 56 to 75 mile ride...
Sunday = the long ride.
Note you need to bring A GAME for Sunday in terms of fueling and hydration as you'll be carrying quite a bit of fatigue!
~ Coach P
Hi Coach,
Here is how the weekend went.
Thursday = Long run As planned(new running shoes)(sleep night before 6 hours)
I ran 13 miles/ mile 1 -6.5 was good then made it to mile 10 and had to walk the last 3 miles by then it was 8:30PM. not a good run/went home took a salt bath and went to bed.
Friday = RR swim. (sleep night before 7 hours)
Swam 3 Miles, yes
that is correct 3 Miles and felt great. it took me 2 hours with the stops. (1:45 moving time)
Pre swim: Drank 3 scoop of UCAN , No Breakfast or sports food before the swim.
Saturday = Bike 48 mikes / Run 30 minutes (sleep night before 6 hours)
Bike was taxing but followed the nutrition plan and was able to run. (new shoes working) (Per Hour: 264 Calories/570 Sodium)
Sunday = the long ride/ 100 miles plus 1 hour run. (sleep night before 9 hours)
Rode100 miles,wind 15 to 18 miles hour
.Ride time 6:03 /total time was 6:45. MY BODY DID NOT WANT TO RUN AFTER 3 LONG DAYS,SO NO RUN! nutrition plan ( Per hour: 326.66 Calories/716 Sodium)
Monday off..
can you help with the following during our Tuesday phone call?
Goal: Nail the bike nutrition so I can run.
What are your thoughts on the following:
1. Compare Saturday bike to Sunday bike , speed, how much do you think nutrition played a roll?
a. my thoughts: took in more calories on Sunday. Looks like the miles per hour were faster.
2. Run help: You said to keep the long Sunday runs until week 18, to help with the Thursday 2 hour runs.
3. Need to discuss my taper plans.
thank,
talk to you Tuesday at noon.
Can you tell me the following:
+ What do you eat in the 60' prior to your run session.
+ What do you eat when running, per hour. As in 1 gel and 8 oz of sports drink, etc.
+ What do you eat in the 60' prior to your run session.
+ What do you eat when running, per hour. As in 1 gel and 8 oz of sports drink, etc.
Prior to run I do not take anything.
I take a 24oz. bottle of sports drink(220 calories) , base salt stick, with me.
Here is what I did for the long RR weekend on Aug 19th.
Aug 19 swim: 1/2 of a peach on the way to the lake. No breakfast . ( had a good swim)
Aug 20 Bike 49 miles/Run 30 minutes: (was tired after 2 hours)
AM in the car 3 scoops of UCAN/ (330 calories/384 sodium)
First two hours: 40oz speed fill bottle with E Fuel +base salt( calories 420/1360 sodium)
3rd hour: ran out of energy/stopped and was thinking about quieting/almost text you then though just get it done /so I switched it up and took / EGel+base salt+ Drink =Tailwinds with Caffeine (EGel= calories 150/sodium 230)(base salt = 290) started ridding again and in the next hour drank tailwinds(calories 200/sodium 606/ caffeine 70) started to feel better and finished the ride. (total for last hour calories 350/sodium 1126 caffeine 70) Before the run: Ate PBJ (calories 330/sodium 330)
During the run: drank 24 Oz of 1 scoop tailwinds (calories 100/303 caffeine 70 ) FELT GOOD ON THE RUN.
Recovery Drink: endura rock 1 scoop
Aug 21 Bike 100 miles
Before the bike: In car, 3 scoops UCAN (330 calories/384 sodium) 1/2 of a peach.
During the ride: ( had more energy once I started drinking the Tailwinds with caffeine)
1 E Gel (calories 150/sodium 230)
1 E Fuel (calories 210/sodium 390)
1 E Fuel (calories 210/sodium 390)
1/8 salt (sodium 290)
1/8 salt (sodium 290)
2 scoops Tail winds (calories 200/sodium 606)
1/8 salt (290)
1 E Gel (calories 150/sodium 230)
2 Scoops Tailwinds (calories 200/sodium 606)
1 E Fuel (calories 210/sodium 390)
2 scoops Tailwinds
1 E Gel (calories 150/sodium230)
1E Gel (calories 150/sodium230)
1/8 salt (sodium 290)
PBJ at rest stop/ (calories 175)
PBJ at rest stop/ (calories 175)
PBJ at rest stop/ (calories 175)
ride time 6:03/ total time 6.75 hours
calories = 2205 by 6.75 total hours = 326.66 calories per hour.
sodium:4838 by 6.75 total hours = 716 sodium per hour.
(was a little much,hands were puffy so on the last two bottle of Tailwinds I did not add the base salt)
well that is it! I did what your suggested and wrote everything down and took the list with me on the bike.
After long weekend
Monday : off
Tuesday: Run 3.75 miles
Wednesday: Bike 18 miles, run2 miles
Thursday: Off
Friday: Swim 1.23 miles /slow then Run 2:16 hours +9.34 miles/ had to walk the last three in.
Saturday: Bike 61 miles 4 hours/ Ran 47 minutes 3 miles
Sunday: off/ helped my son move/ took 12 hours non stop
Monday: Went to park to bike run /forgot bike shoes so no bike/ tried to run made it .75 mile and went back was extremely tired.
Tuesday: Swam in my skin suit for the first time/ 1.77 miles in 1:15 . stilled tired slow swim
Ran 53 minutes did 4.33 miles/ hard run /high heart rate.
remember to really focus on your nutrition please...
Happy Labor Day! Hope you had fun with your family.
Tuesday Aug 30/ Talk with coach
Swam 1.77 miles/3104 yards/ felt fine/after our phone con/slept 4 hours
Wednesday Aug 31
Bike/ran after work felt was tired
Thursday Sept 1
Ran 3 hours/(13.31 miles) did well at first then started to run out of nutrition,the last 50 minutes I was completely out. At the start I had a gel (230calories) with a bottle of 300 calories. Was running well until the nutrition started to thin out.
came home and slept 3 hours
Friday Sept 2
Swam 2.77 miles (4874 yards) felt great. But came home and slept 3 hours
Saturday Sept 3
Bike 62.8 miles (4:47:34 hours) Ran 3.83 miles
was tired on the bike, did not have the power.Couldn't drink or eat that much on the bike. On the run I felt ok off the bike,had a gel off the bike and took a bottle of drink with me (300 calories) .
Sunday Sept 4
off spent the day at my mothers and took her shopping for new furniture then dinner at sisters. very long day on my feet. never really slept well after Saturdays ride/run. was tired when I woke up.
Monday Sept 5
Swam 1 mile (1913 yards) was OK, but did not have the focus just wanted to be done. Came home and slept 4 hours. Then was up at 3 AM. writing to you because I could not sleep... thinking of the race and wondering what to do next.
Tuesday Sept 6
have a 2 hour run before work and will write back when done.
Yes, Thanks Coach! I really needed your help this year.
Hi Coach P!
I'm very excited to race this year in IMChoo.
I am extremely grateful that you have the time to talk with me about the race execution. Thank you very much for all you have and do for me! Have a good week! 
Hi Coach Patrick!
I need your help please! Scared I do not understand.
For the bike: we discussed changing my garmin 910 field:
The one in question is the setting I had for the 5 mile lap. You said to make sure that it is set to read the 5 mile lap as :NP Lap. So if understand you want me to keep the NP Lap number for each 5 mile lap at 105 to 110. Is that correct?
I'm getting confused:
I had it set at :
5 mile Lap : Ave Power
Now you want me to set it at:
5 mile : NP Lap
This is what I understand:
5 mile Lap: Ave Power is the average watts I ride in the 5 mile.
5 mile Lap: NP Lap is the number based on a level playing field.
Can you please talk with me about this. I do not want to mess up the bike.
Sunday was going to be my day off : I think I need to ride for a while and figure out the NP lap for 5 miles.
here is my IMChoo Race Plan:
http://members.endurancenation.us/F...fault.aspx
I can change it after the race.
And the fields are find...thanks for making that edit to the fields...it will make you much happier by the end of the bike. Good luck with your drive!!!
~ Coach P
HI Coach,
Thanks for the call today. Things did not go as planned, I had to stop ridding twice but managed to ride 16 miles. it is in garmin. I felt great but my husband was having a difficult time.
first 5 mile lap I was focused/
Time:16:45
Ave Heart: 140
Ave Speed: 17.9
NP:100
AP:90
****************************
3rd 5 mile lap:focused
Time:17:58
Ave Heart: 138
Ave Speed: 16.77
NP:103
AP:92
*******************************
should I go back out again this time without my husband?
i see how the np works and the grade is helpfull as well
The only other thing that I want you to do is continue your acclamation to the heat. I suggest you get in a 30 minute run today and tomorrow both at the hardest times of the day. I want your heart rate and sweat to be in full force. :-) then Saturday we shut it down, check-in, legs up.
Ps I hope your husband is doing better.
I signed up for IM Florida in 5 weeks.
Can you tell me when to start back to training and what schedule?
Long run of 90', nothing longer on Thursday, but weekend as planned...
Once you _start_ that we'll know more of how you truly feel!
~ Coach P
I drove to Texas after IM Choo to visit my 4 grandchildren. I will be home Tuesday October 4th. I will load up the plan and go for it. This is the first time I took a week's off from working out since November of last year after my surgery.
I'm ok with IM Florida for some reason.
I'm still thinking of signing up for Choo.he 2017.
I will let you know how I feel working out. Enjoy Kona.
~ Coach P
in addition EN's told me in the wiki there was section that talked about doing 2 Ironman back to back I can't find the link could you send it to me.
I will load up my garmin workouts after work today.
You said to load up the EN IM Florida on the appropriate week and do those.
Some EN,'s said there was a section in the wiki for doing IM back to back.I can't find it.
Can you send me the link.
I have a half marathon on Sunday I'm not sure how to train this week. Do I just do the plan for the IM week?
Sorry , couldnt figure out how to delete.
1
2
3
4
5
6
7
8
9
10
11
12
13
14
15
16
17
18
19
20
WU:200.
MS1:16 x 100 (20"), as 50 Sprint, 50 Easy. Set Total: 1600.
MS2:16 x 50 (20") as 25 Sprint, 25 Easy. Set Total: 800.
MS3: 3 x 200 (30") @ T-Pace. Set Total: 600
MS4 (Optional):400 Steady
CD:200 Easy.
Total:~3400-3800
Coach Notes:
Technique Focus:The Catch -- think "fingertips down, climb the ladder."
MS:Zone 5Zone 2.
Coach Notes:
WU and Main Set only. Can extend to 60' if you feel good.
WU:200.
MS1:6 x 500 (30") @ 2" to 3"fasterthan your RR pace. Set Total: 3000.
MS2:8 x 50 (15") as 25 Sprint, 25 Easy. Set Total: 400
CD:100 Easy.
Total: ~3700
Coach Notes:
Technique Focus:The Catch -- think "fingertips down, climb the ladder."
MS1:Zone 4
Coach Notes:
Folks who completed Camp Week might not hit 100% of their numbers today, but they should try!
MS:Zone 2out,Zone 3back. Finish with 4 x 30"Strides.
Coach Notes:
OPTIONAL -- If done separately you can extend up to 60 minutes. Strides are bursts of running just faster than 5k pace with a cadence of 90rpms (or higher). Recover 30" after each repeat.
Ironman RR Run
MS:3 hours or 18 miles (whichever comes first) done as 30%-50%-20%.
• 50% (1.5 hours OR 7 to 9 miles) atTRP.
• 20% (30 minutes OR 3 miles) atZone 2(or as close as possible).
Coach Notes: Progressive Pace Run
WU:200.
MS:3800m or 4200yds, as 400 hard, to simulate a race start, then settle into race pace effort for remainder. Record total time and pace per 100m/y.
CD:200 Easy.
Total:~4400.
Coach Notes:
Technique Focus:The Catch -- think "fingertips down, climb the ladder." Doing this swim pre-ride, to fatigue your swimming body before long ride. If you can fit this swim in on Saturday, move it to another day this week, likely Friday.
WU:Zone 1toZone 2.
MS1:Zone 2toZone 3.
MS2:Zone 2. In aerobars, no surges, constant power, etc.
WD:10' Easy spin.
Coach Notes:
Last stretch before your final race rehearsal. Apply your lessons from your first RR to these final rides, fine tuning things before your last RR. If you have resources availble, this would be a good time to add OPTIONAL 30-60' volume to this scheduled ride. Not required, but a good idea if you can swing it. Just add volume via Z1-2 time.
MS:Entire run at target Race Pace. If pre-Bike, use Pace. If post-Bike, user your Bike AHR as the target as you will on race day.
Coach Notes:
Ideally done before your long ride. If after, you'll need to make sure to have food / fluids to keep going. Bonus to practice your transition nutrition, etc.
WU:Zone 1toZone 2.
MS:Zone 3as possible. Take short recoveries as needed (eat, drink, etc).
WD:10' Easy spin.
Coach Notes:
Cap this ride at 120 minutes, maximum, if you are doing the full run after this bike.Note: While this is anABP Ride(Always Be Pushing), perfectly fine to turn that up/down as you feel from week to week. Anything fromZone 2toZone 3is good. Exercise your best judgement and ask yourself "how is what I'm doing today going to affect my downstream workouts?"
Entire Run:TRPeffort, off the bike.
Coach Notes:
Beginner IM Runners might need more run time (lower vDOT = less miles). If your vDOT is lower than 32, you need to run on Sunday as well. You can cap the ABP ride to 120 minutes if you are running. Note: The goal here is to dial in your AHR off the bike into a steady run -- just like race day -- fuel just as you plan on race day.
Training Zones
[Update My Zones]