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How to adjust Run Focus plan for race

kimmydctkimmydct
in Coaching Forum 🧢
Hi coach P! Next week is week 5 of the Int Run focus plan for me. I have a "B" sprint on Sunday. What changes, if any, should I make to the week of the race? One of my thoughts/concerns is around the lack of brick wkos over the last few weeks of this plan. Not sure if i should throw one in there? Also, I may be able to get in a 2hr ride on wed. Night. Would that be advisable? I don't want to cut my weekly mileage too much. Thanks!

Comments

  • Coach PatrickCoach Patrick
    @Kim a Wed 2 hour ride is okay...if you run off it for 20' as 10' hard out, 10' steady back. I would go Tuesday just 2x1 miles; if you can bike 30' on trainer easy first, great. Thursday and Friday are the same. Saturday is an easy brick: 45' easy with 3 x 1' at race pace, then a 15' easy run. Sunday RACE!!!

    Monday is Off...we can talk then about whether or note you want to Test starting Tuesday or if you want to push it back!!!
  • kimmydctkimmydct
    So here are the results from today's race:

    I had a big "win" for me at my sprint today.... 3 mins faster than last year and my 5k time was faster than my last 5k test!! The run focus plan works for sure. A bit disappointing that last year the transitions were rolled into the segments so I can't compare apples to apples really. My swim and bike may have even been slower but since my run is the worst, I think it is a good trade. (I was 199 of 453 overall on the bike and 349 after the run. Sad huh?). Overall I am thrilled and finally got under 1:30 for a sprint. Actually looking forward to next run test!!

    Here's are some thoughts/questions re bike test. My last tested FTP was 177 tested in early may. Since doing the run focus plan I would guess it is the same, or lower. Today's tri I rode 40 mins at .90IF and had a killer run after (see above) so I'm guessing I had more in the bike. Also, I just bought a new Felt B16 tri bike. So do I retest on the road bike, then the new one to see how they compare, or just test on the new bike making an assumption of where my current road FTP is? (What's would u say?). This week is testing week for week 6 of the run focus plan but I prob would have the tri bike ready to roll til at least the weekend.

    Let me know your thoughts. Thanks!

    Ps I went to TT bike fit fri before I bought my bike and saw Todd. He says hello. I never realized Barrington was so cute! I've never been even though roger Williams was my 2nd choice. I'm a URI girl
  • Coach PatrickCoach Patrick
    Kim, AWESOME! Huge breakthrough for you...as for testing you TOTALLY need to retest on the bike you will race on...road and tri FTPs are different beasts. Lower or higher doesn't matter as much as relevancy to your current mode of transport (sweet new ride). image Just be safe testing in your aggro aero position!
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