Brent E's 'just du it' micro thread

[Deleted User]

Hey Coach P,

What type of race rehearsal would you recommend I do for my upcoming short course duathlon A race? The race is on Aug 4th consisting of 4k run, 30k bike, 7.2k run. I'm guessing it would make sense to do a run-bike-run rehearsal, but I'm not sure about duration or intensity.

Coach Patrick

@Brent, I suggest 4k/30k/4k the first 4k is building from easy to goal RP in last 1k. Then bike is building as well...last 15k at race pace...then off the bike into 4k as 2k faster than goal race pace...2k @ race pace. That will let you see how pacing works (and nutrition). Since the race is shorter, you can afford to go a bit harder...but next day is off!!!

[Deleted User]

Thanks P. Taking your advice, here is what I will be attempting tomorrow.

Setting my bike race pace @ Z4 HR and run race pace @ 6:40/mi (between TP - IP).

First 4k run

1k @ MP

1k @ HMP

1k @ TP

1k @ race pace (between TP - IP)



30k bike

5k @ Z1

5k @ Z2

5k @ Z3

15k @ Z4



Second 4k run

2k @ IP

2k @ between TP - IP

Coach Patrick

Sounds like a plan! Looking forward to hear how it went. Be safe out there.

[Deleted User]

Hey CoachP, could you lend me a hang with rejigging my next two weeks?

I am in Run Durability week 4. Next week I start the NovOS.

For scheduling reasons, I am going to an indoor track this Sun Oct 27 to do my OutSeason week 1 run test. Obviously that will leave me shelled for Monday, so doing the bike test then is not a good idea.

Could you please help me reshuffle this week's and next week's workouts/tests so that I:
a) am fresh enough to run well on run test day
b) am recovered enough to ride well on bike test day (on whatever day that test gets moved to)

I have already done the Monday strength session. Depending on when you read this, I may have also already done the Tuesday interval run on Tuesday morning.

Thanks for the help as always.

FYI I'm run testing on an indoor track for repeatability reasons. I plan on doing the same on weeks 8 & 14 of the OS.

Coach Patrick

@Brent your focus on the details will really help this OS! I suggest that you continue the plan through Wednesday. Thursday is OFF. Friday is a short run of 30 minutes with some pick ups at 5k pace. Sat is test. Sunday is an easy bike, call it 60 minutes mostly zone 1 to zone 2. Monday is off, scan forums, soak up motivation. Tuesday is a brick, but not hard: 45 minutes total as 30 on the bike (including 3 x 1:30 at FTP with 1:30 recovery) then 15' easy run (or run first). Wednesday is bike test day. Thursday is is the Wednesday run intervals, Friday off, then back on track!!!

I have found that a good run test will require a few days to recover from, so if you need more time plan for it. Be sure to review the math / pacing and hydration/fuel needs for the indoor set up and good luck!!!

[Deleted User]

Looks good, just one thing. For scheduling reasons my run test has to happen on Sun Oct 27. Can't be Saturday. Could you please reshuffle with that in mind?

Coach Patrick

Thanks for not saying "PLEASE READ MY POST WHERE I SAID SUNDAY!!!!!!!!!" Coach P advice for du-tastic Brent, take deux!

I suggest that you continue the plan through Wednesday. Thursday is a 45' easy to steady run with 2 x 1 mile just slower than goal test effort (100% rest after each mile, a 6' mile = 6' rest / walk / jog). Friday is OFF. Saturday is a short run of 30 minutes with some pick ups at 5k pace. Sunday is test day. Monday is OFF. Tuesday is the easy bike, call it 45 minutes mostly zone 1 to zone 2 - nothing flashy or remotely hard. Wednesday is a brick, but not hard: 45 minutes total as 30 on the bike (including 3 x 1:30 at FTP with 1:30 recovery) then 15' easy run (or run first). Thursday is bike test day. Friday off, then back on track!!!

**edited version has run intervals tomorrow, thurs, instead of next week!!**

[Deleted User]

Just wanted to say thanks for this micro-level tweaking. It all worked out really well. It helped set me up for great bike & run tests this week. Thanks!

Coach Patrick

@Brent, you rock for closing the loop. Thanks...I really appreciate it!

[Deleted User]

Hi Patrick, I could use a little clarification on the OS bike focus modification. I've decided to drop into a bike focus for the rest of the OS.

Referring to the flowchart...
1. 4 rides a week as Tues/Thurs/Sat/Sun - check
2. Do the Sat ride on Tues & Sat - check
3. Do the Thurs ride on Thurs & Sun - check. Including the runs if in my plan. No Thursday runs in the Intermediate OutSeason plan - check
4. Keep Wed & Fri runs. If no Fri run, add a 35'-45' easy run with strides - check.
5. Monday off - check

This adds up to...

Monday - off
Tuesday - Saturday ride
Wednesday - Wednesday run
Thursday - Thursday ride
Friday - easy run with strides
Saturday - Saturday ride
Sunday - Thursday ride

Only two runs per week, is that correct? Just wanted to double check because I've never seen an EN plan with such low run frequency before. Thanks for the help.

Coach Patrick

@Brent, I don't know what you do in the real world, but I bet you are really, really good at it. Seriously. I mean for you to keep the "run" on the Saturdays as well, so that would have you running on Tuesday (Sat1) and Sat (Sat2).....do I need to amend that chart to make it clearer?

[Deleted User]

Hey P just wanted to circle back and say thanks for fielding my question on power meters during last Monday's coach chat. I am a TrainerRoad user and what you said about x% of my rides on a trainer anyway was a really interesting way of looking at things. The more I think about it, the less I think I really NEED a power meter. One big thing I'm really missing out on is being able to RACE with power. Not a huge issue for the short course du's I do, but it would sure come in handy when I take on AmZof in May!

Also, I just realized I never answered your question about the bike focus flowchart. If I were you I would update it to include the extra details on running you've outlined for me here.

Coach Patrick

You are welcome....and AmZof will just be about suffering...can't wait to hear about it! I have put the FlowChart update on my to do list!

[Deleted User]

Weekend training report:

I did back to back 3 hr hilly rides with about 3000ft of climing per ride + 5 mile brick runs. Objective in my head was to bike and run at the intensity I would race AmZof at (Zone 2ish RPE), see how it felt and find out what speed that resulted in.

Both rides ended up with an average speed of 15mph and they felt "solid". AmZof is way more hilly than what I did over the weekend, so I'm guestimating I could average 14 mph on that course. That would give me bike splits of approx 2:07. Looking at AmZof results from years past, that would put me in the bottom 25% of bike splits. Not bad, I'll take it.

Both runs ended up with an average pace of 8:15/mi. Really pleased with that. Much like the rides, felt strong throughout. Have not lost a lot of Zone2ish RPE run speed. The AmZof run course is stupid hilly, so there's really no point in trying to translate these run numbers to an AmZof run course equivalent. Total gut-feel guestimation puts me middle of the pack for my three AmZof run splits. I am also good at pacing, so that helps.

In summary, looks like I wouldn't be setting land speed records, but I'd be able to get across the AmZof finish line before the sun goes down

After putting all of that in a mental pot, stirring it and letting it simmer overnight, I'm giving myself the green light to race AmZof on May 18.

That being said, I think some sort of race rehearsal would be a good idea for next weekend. Interested in your thoughts on how to put that together?

Coach Patrick

Knowing what you've been through, that's fantastic progress. I have been following you on Strava, and it's awesome to see you letting it up again. Speed is relative, of course, especially on this type of course.

I am not so much worried about a rehearsal, because Yordy know how to execute. I almost rather have you go out and ride the hilliest stuff you could possibly find to just mentally prepare yourself for what you're going to face out there.

Bonus if you're able to make a loop that's about 28 miles allowing you to run between bikes. Another words I'd like to see a bike run bike if possible but would settle for a really hilly longer bike in the 60 mile range followed by a run.