My week is a mess" Monday off Tuesday bike run Wednesday off Thursday off Friday swim Saturday; not sure what to do the day before the half marathon Sunday half marathon
Sorry for the delay in getting back to you. Playing catch-up has proven to be harder than I anticipated. You should do the normal Saturday bike just keep it at an easy/steady pace. Then Sunday is a warm-up in the half marathon replaces that Sunday workout.
What's the reason behind the crazy schedule? Is it because of weather? It might be time for you to think about dialing in the trainer so you can be consistent on the bike even if you don't do as much volume as you would normally do outside.
That Wiki post your looking for is known as the "revenge protocol." You can find it here: http://bit.ly/2biLSPc it is certainly a worthwhile read.
I completely understand! I think that is also part of my problem with workouts. I can't catch up with home and work plus I was not feeling right all week but couldn't pinpoint it. Needless to say this week was one swim one bike and one run. I did not do anything on Saturday and missed my race 13.1 on Sunday. I was so disappointed I couldn't run with my son,Christina and my husband. It was going to be his first half after the transplant and surgery. Well the reason my week was off I started with extreme pain on Friday night. It was kidney stones. I drank non stop but you Sunday morning I couldn't go to the racs. Of its Sunday afternoon the rest is over and the pain has left. A day late. Well looks like next week will be a new start. I will just follow the schedule.
Yes, Trish was my hero for the week! She is amazing! Did a 4 hour ride then on Sunday I did another 2.5 hours. Monday tried to bike only made it 50 minutes then tried to run . Went from my drive way to the neighbors then decided to walk the rest. Was tired and not enough recovery time.
One of these days I will make it. Swim was a ruff one. Bike, no power meter it wouldn't turn on. Tried to use my watch that didn't work well. My bike chain fell of 3 times. The run I made it to the front of the park 2 minutes late. They wouldn't let me continue. Good thing this isn't a pro team. I would be out of a job!
Yvette, we all have a different path. Yours is more challenging than most, but we WILL CRACK THIS ONE, I promise. As I mentioned in the chat, we need to find out why your are 17mph on a long ride, but 13mph after a swim. Something just isn't right there.
For now, go home and rest. It's been a MASSIVE YEAR. Let's plan on talking in a bit...maybe in a few weeks, once you've had time to pull together a race report, etc?
I will get it together! I'm thinking of taking 6 weeks off from triathlon training.
There is a 6 week program that I'm considering doing. The only way I'm going to get faster is to lose weight.
Not doing well mentally right now.
It will end on January 14th.
Not sure what else to do.
I will submit my race plan for the year and ask Coach Rich what he thinks. My concern is when to start the outseason. In addition, don't think it's going to change the outcome of my race season if I start late. Can't get any worse.
I love the idea of the six-week program. You can only benefit from that type of focus. If you don't mind, I would love you to share that with people in the nutrition forum as I'm sure other people might be interested. Look forward to talking to you this week!
Merry Christmas Coach Patrick! Enjoy your time off. Fyi...only! I am on week 3 of the VIP Fitness and down 12 lbs. Very easy to follow. The goal 20 lbs in 6 weeks. One week off 20lbs in another 6 weeks. Then start Beck up on training. Take care!
Merry Christmas Coach Patrick! Enjoy your time off. Fyi...only! I am on week 3 of the VIP Fitness and down 12 lbs. Very easy to follow. The goal 20 lbs in 6 weeks. One week off 20lbs in another 6 weeks. Then start Beck up on training. Take care!
Hi!!!! Glad you are having fun with the family skiing.
FYI... on week 4 of challenge and down 14 lbs, two weeks to go and should be -20. I'm taking one week off and then starting the 2nd challange for another -20.
I love your slogan for me..." Changing my limiter" puts a new spin on everything and makes me smile. Thanks!
I am so incredibly pumped for you...what a breakthrough you are in the midst of... Very impressed with your focus and excited to see what it yields next season!
Hi Coach! Just wanted to update you. I'm down -22.6 in week 8. My goal is -18 lbs more in the next 5 weeks.
I'm struggling in my head with not doing any run,bike,swim like you and I discussed. I'm watching my friends move forward with OS and their training. I know that I must sacrifice now to accomplish my long term goal.
I walk every morning for 30 minutes doing ESC.(ESC=VIP calls it empty stomach cardio) they say doing this you burn the most fat keeping heart rate under 120.
Then I go to the weight class that is one hour. I definitely feel like I'm building overall body muscle. The class is difficult and I am challenging myself with the weights. When we do and exercise I ad 20lbs for the weight I lost on my body, plus what I would have used weight wise before the weight loss. So if we do Wall squats I put a 30 lb sand bag on my lap and then do the wall squats .
I gave Coach Rich my race schedule for the year and I'm waiting to see what he has me doing when I start back on March 1st. I'm a little nervous but know you both will bring me up to speed with the workouts. I can do this! My husband tells me I expect too much and set my goal to high. But, it's none of my business what he thinks. I'm shooting for the universe and some, it's the only way I work. So your goal is to coach me to a Kona spot because I age up this year 60 + on February 8th !!!!! How's that for a come back goal? Hope you are doing well?
Thank you so much for the update, I know how hard it is to get those kind of game. As for your goals, who wants to just try to be mediocre? I love that you aim high… It's what separates you from everyone else. As we think about your season there's still plenty of time to get ready. Remember that every pound you lose is worth two seconds per mile in a marathon... Doing the math, you have already saved 46 seconds a mile, or approximately 20 minutes in your IM marathon.
Hi Coach, Not doing well with the weight. I am at a stand still very frustrating. I am taking my bike in for a tune up , updating all my computer soft ware and getting ready to start on March 1st. Not sure how this will all workout and am nervous about starting back. Need to talk to you again.
Yvette, at a standstill isn't shocking...your body is adapting to the new status quo. Might be time to shift your training focus a bit (back to tri) for a different training stimulus!
I am on vacation next week with kiddos, but you can book me on the following week of the 27th: http://meetme.so/patrickmccrann -- Please remember to include your phone number.
Hi Coach P!!! Hope you had a fun vacation. I did my bike test and run test. Bike needs work but my run was great. Run test was vdot of 25/ ave pace was 11:13. This was my first run since IMFL Nov 5 16. I felt really good.
Bike was( VO2 = 139 /np=141 ) , FTP =107 / ave heart rate 148/ The bike i felt fine on the 5 minute all out , but on the 20 minute I started running out of power in my legs. Coach Rich did my season plan. I was wondering if I could go back to swimming as well. I am on the run durability plan (Beginner) There are no swim workouts in my plan. he has me load up the swim plan on April 10th. I think that is very late for me,considering I have not been in the water since IMFL Nov 5 16. what are your thoughts? or do I go back to Coach Rich?
@Yvette Metz - awesome running...that's great. Good to have you back. As for the bike, it will take time....be patient.
I'd like you to be "back" for six weeks to adapt to the training stress before we add in two swims...right now you can use the time to do some upper body strength. Can you work that in on the off days (Mon / Fri). Thoughts?
Comments
Monday off
Tuesday bike run
Wednesday off
Thursday off
Friday swim
Saturday; not sure what to do the day before the half marathon
Sunday half marathon
Sorry for the delay in getting back to you. Playing catch-up has proven to be harder than I anticipated. You should do the normal Saturday bike just keep it at an easy/steady pace. Then Sunday is a warm-up in the half marathon replaces that Sunday workout.
What's the reason behind the crazy schedule? Is it because of weather? It might be time for you to think about dialing in the trainer so you can be consistent on the bike even if you don't do as much volume as you would normally do outside.
That Wiki post your looking for is known as the "revenge protocol." You can find it here: http://bit.ly/2biLSPc it is certainly a worthwhile read.
Let me know how this weekend goes,
~ Coach P
Thank, yes my son and husband had a great race together.
I need your help with some training for the week.
I am on week 18 of IM Beg plan.
Monday: Ran 50 minutes
Tuesday: Swam for 45 minutes (1mile)
Wednesday: Swam for 1 hour (1.65 miles) Bike: for 3:36:00 (56.64 miles)
Thursday: Ran for 1 hour and 50 minutes (7.62 miles)
Friday: I will swim for one hour
Saturday: ?
Sunday:?
Week 19
Monday:?
Tuesday:?
Wednesday:?
Thursday:?
Friday:?
Saturday: Travel to Florida
Sunday: Travel to Florida/ arrive late in day
Monday:? Drive the bike course/ go for a swim
Tuesday:?Drive the run course/ go for a swim
Can you help with the days that have a ? for workouts please
Sunday is a Brick...Ride 2, Run 1 at goal race effort, practice nutrition.
Week 19 is week 19...can you follow it?
~ Coach P
Yes, I can follow it.
I had a Bio-energy Test done and have the results. How can I share those results with you in private ?
I heard from your training partner that yesterday was an indoor day… I hope it went well!
Hi Coach,
Yes, Trish was my hero for the week! She is amazing!
Did a 4 hour ride then on Sunday I did another 2.5 hours. Monday tried to bike only made it 50 minutes then tried to run . Went from my drive way to the neighbors then decided to walk the rest. Was tired and not enough recovery time.
We have a phone meeting Tuesday:
here is the link to my IMFL plan : http://members.endurancenation.us/F...fault.aspx
Swim was a ruff one.
Bike, no power meter it wouldn't turn on. Tried to use my watch that didn't work well. My bike chain fell of 3 times.
The run I made it to the front of the park 2 minutes late. They wouldn't let me continue.
Good thing this isn't a pro team. I would be out of a job!
For now, go home and rest. It's been a MASSIVE YEAR. Let's plan on talking in a bit...maybe in a few weeks, once you've had time to pull together a race report, etc?
Travel safe!
~ Coach P
I will get it together! I'm thinking of taking 6 weeks off from triathlon training.
There is a 6 week program that I'm considering doing. The only way I'm going to get faster is to lose weight.Not doing well mentally right now.
It will end on January 14th.
Not sure what else to do.
I will submit my race plan for the year and ask Coach Rich what he thinks. My concern is when to start the outseason. In addition, don't think it's going to change the outcome of my race season if I start late. Can't get any worse.
I'll write my report and we can talk next week.
Coach P, Here is my RR.
http://members.endurancenation.us/F...fault.aspxOk Coach P!
I have everything read for our talk on Wednesday.
here is the link to my micro for Coach Rich: http://members.endurancenation.us/F...fault.aspx
Below is my RR and additional info.
I love the idea of the six-week program. You can only benefit from that type of focus. If you don't mind, I would love you to share that with people in the nutrition forum as I'm sure other people might be interested. Look forward to talking to you this week!
~ Coach P
Thanks for talking to me today and your support is amazing! 2017 is the year...
Thanks for talking to me today and your support is amazing! 2017 is the year...
~ Coach P
Fyi...only!
I am on week 3 of the VIP Fitness and down 12 lbs. Very easy to follow.
The goal 20 lbs in 6 weeks.
One week off
20lbs in another 6 weeks.
Then start Beck up on training.
Take care!
Fyi...only!
I am on week 3 of the VIP Fitness and down 12 lbs. Very easy to follow.
The goal 20 lbs in 6 weeks.
One week off
20lbs in another 6 weeks.
Then start Beck up on training.
Take care!
Have a great new year and keep me posted!
~ Coach P
Hi!!!! Glad you are having fun with the family skiing.
FYI... on week 4 of challenge and down 14 lbs, two weeks to go and should be -20. I'm taking one week off and then starting the 2nd challange for another -20.
I love your slogan for me..." Changing my limiter" puts a new spin on everything and makes me smile. Thanks!
Enjoy the rest of the vacation.
~ Coach P
Just wanted to update you. I'm down -22.6 in week 8. My goal is -18 lbs more in the next 5 weeks.
I'm struggling in my head with not doing any run,bike,swim like you and I discussed. I'm watching my friends move forward with OS and their training. I know that I must sacrifice now to accomplish my long term goal.
I walk every morning for 30 minutes doing ESC.(ESC=VIP calls it empty stomach cardio) they say doing this you burn the most fat keeping heart rate under 120.
Then I go to the weight class that is one hour. I definitely feel like I'm building overall body muscle. The class is difficult and I am challenging myself with the weights. When we do and exercise I ad 20lbs for the weight I lost on my body, plus what I would have used weight wise before the weight loss. So if we do Wall squats I put a 30 lb sand bag on my lap and then do the wall squats .
I gave Coach Rich my race schedule for the year and I'm waiting to see what he has me doing when I start back on March 1st. I'm a little nervous but know you both will bring me up to speed with the workouts. I can do this! My husband tells me I expect too much and set my goal to high. But, it's none of my business what he thinks. I'm shooting for the universe and some, it's the only way I work. So your goal is to coach me to a Kona spot because I age up this year 60 + on February 8th !!!!!
How's that for a come back goal?
Hope you are doing well?
You are my daily dose of inspiration.
Thank you so much for the update, I know how hard it is to get those kind of game. As for your goals, who wants to just try to be mediocre? I love that you aim high… It's what separates you from everyone else. As we think about your season there's still plenty of time to get ready. Remember that every pound you lose is worth two seconds per mile in a marathon... Doing the math, you have already saved 46 seconds a mile, or approximately 20 minutes in your IM marathon.
NOT TOO SHABBY!!!!!
Have a great weekend!!!!!
~ Coach P
Not doing well with the weight. I am at a stand still very frustrating. I am taking my bike in for a tune up , updating all my computer soft ware and getting ready to start on March 1st.
Not sure how this will all workout and am nervous about starting back. Need to talk to you again.
I am on vacation next week with kiddos, but you can book me on the following week of the 27th: http://meetme.so/patrickmccrann -- Please remember to include your phone number.
I did my bike test and run test. Bike needs work but my run was great.
Run test was vdot of 25/ ave pace was 11:13. This was my first run since IMFL Nov 5 16. I felt really good.
Bike was( VO2 = 139 /np=141 ) , FTP =107 / ave heart rate 148/ The bike i felt fine on the 5 minute all out , but on the 20 minute I started running out of power in my legs.
Coach Rich did my season plan. I was wondering if I could go back to swimming as well. I am on the run durability plan (Beginner) There are no swim workouts in my plan. he has me load up the swim plan on April 10th. I think that is very late for me,considering I have not been in the water since IMFL Nov 5 16. what are your thoughts? or do I go back to Coach Rich?
I'd like you to be "back" for six weeks to adapt to the training stress before we add in two swims...right now you can use the time to do some upper body strength. Can you work that in on the off days (Mon / Fri). Thoughts?
~ Coach P