R Mohr Micro Thread
Hey Coach P - I'm in my final week prior to NYC Tri (olympic distance). I've been in "Get Fast Intermediate" since EagleMan but am wondering how best to taper for this last week. After taking the past two days to rest, I'd like to get a 1 or 2 hard bike and run sessions in but am unsure when / how many I can get in. Thanks!
My past four days have looked like this...
- Thursday - BIKE 12' On
- Friday - 3x1mile (5') @ 5K pace
- Saturday - Rest (feeling lousy; food poisoning)
- Sunday - Rest (feeling lousy; food poisoning)
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Comments
* Tue -- 60 minute Interval bike 4 x 8 (4') @ FTP; Run off the bike for 15' as 10' in Zone 4, 5' in Zone 2.
* Wed -- Swim; your call (I like main set of 10 x 100 at race pace with 20" rest).
* Thu -- EZ Bike of 30', followed by Tempo Run of 30'. 15' @ zone 4, then remainder in zone 2.
* Fri -- Swim, your choice.
* Sat -- Day OFF, carbo load.
* Sun -- RACE
Thurs. (today) - AM Bike 2 x 12' (4') @ z4 --- DONE. This was the Tues. wko. Felt pretty tough but hit 1.01 IF for both. Total ride 55'; no added time at z3.
Thurs. (today) - PM Run 3 x 1mi (5') @ z4 --- I plan to do this about 7hrs after this morning's ride. It's the Wed. wko.
Friday - Plan to take Friday off to rest legs prior to weekend workouts.
Saturday - For the bike wko, should I do the 7 x 2' (2') @ z5 or the scheduled 2 x 12' (4') @ z4 + 2 x 15' (2') @ z3 ? Should I add the 50' out and back neg split run?
Sunday - Plan to do 3 x 1 mile (4') @ z4 + rest at z2
Let me know what you think. Thanks for advice.
MS: 3 x 1 mile (4') @ TP/Zone4/Hard. Remainder of run is how you feel, but try to accumulate more HMP/Z3/Mod-Hard time.
Coach Notes: Creating a 75 to 90 minute run from this run, where personal and physical bandwidth allows, is recommended. Simply settle into a pace between LRP/Zone1/Easy and MP/Zone2/Steady.
I just did Syracuse 70.3 last week and am still lagging a bit with my bike time. I'm a strong runner - I can consistently get 1:30 or lower for the 13.1 run - but am still struggling to get my bike time down - got 2:45 at Syracuse this year, about where I've been in the past. I've got 6 weeks until Timberman and I'm hoping to really dial in my bike strength. Through some convos on the forums, some have suggested that I add another bike session to bring it to 4x a week, and maybe lose one (or even two) of the run wkos in the process.
What are your thoughts on this and how should I structure my week? Should I add more time to my Saturday bike? Maybe something like...
Monday - Swim+ easy run
Tues - Bike
Wed - Hard run
Thurs - Bike
Fri - Swim
Sat - set bike prog (maybe up to 4hrs w the typical sets at FTP + sets at 80-85% and remainder at 70-75%) + brick run
Sun - set bike prog (typically 2.5hr at 80-85%)
Thanks for the help!
Raising your bike strength only gives you more watts to play with, but if you're not using any of them properly to begin with its really no good.
With FTP at 220, goal was 82% so 180 watts. For the first 45 min, which consisted of a 1100ft climb, I was OK with VI of 1.03. From then on, the descents etc. made it tough to stay near goal watts, which brought me to push a bit harder on flats immediately following (straying from plan here...). After initial 45mins, my power meter seemed to be off, often showing much lower numbers (like sub 100) while I was pushing at a decent effort. This threw me off my plan and I started hammering on occasion to see if the meter was off or if I was just struggling. Even hammering would do little, but then it would spike up after a pretty long delay. At this point I basically threw my plan out the window and decided to ride hard and forget about the meter.
Long story short, my meter and my effort was all over the place for the last two hours. I ended with VI of 1.17 and NP of 151. File here: http://tpks.ws/Babq
At Eagleman in 2013, a much flatter course, I rode VI 1.04 with NP of 135. File here: http://tpks.ws/YEfG
Program has me doing the below. Again, I can't bike on Sat or Sun. I can make time for a long ride any of the other days however. Thanks!
Mon, July 14 - Swim/60'; 8 x100 4x200 2x300
Tues, July 15 - Swim/60'; 6x 400 (30")
Run/60'; 2x1mi (2') @z4
Wed, July 16 - Bike/80'; 8' (2') @ z4 + 12'(3')@ z4 + 20'(5') z4
Run/20'; z2 out, z3 back
Thurs, July 17 - Run/120'; 80'@ z2, 15' @ z3, 25' final push
Fri, July 18 - Swim/60'; 5 x 500 (30")
Sat, July 19 - Run/30'; 1x1 mi (4') @ z4 & remainder @ z3
Bike/210'; z4 work & z3 work
Sun, July 20 - Run/30'; 1x1 mi (4') @ z4 & remainder @ z3
Bike/150' @ z3
Mon, July 21 - Swim/60'; 16 x 100 & 16 x 50
Tues, July 22 - Run/60'; 2-3 x 1 mile (4') @ z4
Swim/60'; 6 x 500 (30")