Chris M's Thread
Coach P-
SC week 11. So this week, if I survive it, I get a day off on Sun and long ride Sat. I'd like to switch them, but that means no rest before the swim test monday. Any problem with that? Will it screw up the Tues bike test?
-Chris
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Comments
1. I have been in the habit of extending the long bike ride to 3 hours, but I find that when I do that, the run afterwards is just tough. Forget paces, I just run easy for time. If I feel good, I'll go faster. If I don't, I'll walk. I do, however, tend to cut those runs short as I brick them. Am I better off doing only the recommended time and the full run? The bike gains seem to be coming steadily now, so I'm loath to do that.
Main event is 9/8. My thought is that about six weeks out I will shorten up the ride to 2-2.5 and then try to hit the runs harder. (Currently on SC INT week 13 (test week).
Went to see the PT today. Turns out that the collarbone may or may not be broken--next few days are key. "A" race is soon. No swimming, but the doc cleared the trainer and running. Should I stay on plan (just do bike and runs) or drop myself into the OS? If so, what week? (or is this more of a macro quesiton?)
PS-A race is 9/8. Swim is the major limiter. It was starting to come together.
PPS-hope your shoulder is feeling better.
Run durability calls for 1 swim per week pre OS. I asked you this re: run focus, and assume the answer is the same (doest matter with 9 months to A race). Should I substitute anything? Core? Bike? Yoga? Rest? Since A is several months out, not sure that the swim is critical. It does feel good on tired legs, but there's just no time.
I am following last year's "if bricking, cut by 50 percent" on the runs. What's the reason for changing the stipulation? (Legs for some reason are being really finicky, so better safe than sorry). For time reasons, most (indeed, almost all) of the w/os that I do during the OS are bricks.
Given your personal situation, I think your decision is a great one! Smarter, healthier....faster.
Thanks to stomach flu and a sinus infection it's been six days (now on OS week 5, last w/o OS w 4 thurs). The good news is that I've dropped some lbs. Bad news is that I'm week as a kitten. Should I start at the end of w3 and repeat w4? Hoping to get back on the stick this weekend.
OS severely derailed. After I was about to get back into it, (see 6 feb email) I was hit with a really nasty chest infection. I was flat out of it for a week, and then still coughing (but no longer delirious) for a second week. Even now, there's still a lingering cough even though I've been fine for ten days. Should I just start the OS over at this point? I feel like I need to rebuild a base again. A race is likely the first week in september.
-Chris
Nothing serious, just checking in. OS gradually progressing. Current tweaks: (1) when possible, adding time to the Sat (or Sun) ride if I can get outside. Switching days for run and bike depending on weekend schedule; (2) now able to complete intervals without heart attack (:-)) -- base being gradually rebuilt. Due to their length, will NOT increase long run until V02 portion of OS, at which point I will expand the SUnday runs with time @ z1-2.
Missed 2 high priority wkos in the OS w10 INT--vo2 run and bike. Suggested/planned hack. Today: 4x5 @ 110, cut long weekend run down from 60 to 40 min, then FTP ride on the weekend? OR vo2 bike today, 6x400 tomorrow, followed by FTP/SST and short run? Then rest Monday and back to normal next week?
Hi Coach P--
Here comes more info than you wanted.
Thanks to a late friday ruining saturday ('cause man can't live on watts alone), my weekend was 2 hours (hard) on the tri bike outside. (First ride on the tri bike this season). VI in intervals way too high, and NP lower--it's definitely a skill. (Average speed higher--so something's right...) Oddly enough, the VI on the road bike during intervals is always around 1 indoors or out. I think that will sort itself out with practice, and I should see the power numbers creep up in the aero position. Fit on the tri bike is good. 48 min @ L4 or higher. Substandard execution (best was VI of 1.08) but plenty of work.
Thought is to just hit this week as written with some slight modifications, as I'm fighting plantar fascitis. First, a 2 mile/20 min z1 run today. Missed too many, and frequency helps me a lot. Second, Tues. bike as written, then run Tues. no more than 20-25 min plus strides. Shoot for all seven 400 on Wednesday on the tmill, then follow up with some z1 time up to approx 45 minutes. Thursday as written. Rest or possibly 20minz1 Friday. Sat as written on bike(adding time if possible), and 20 min running in a brick, then shooting for 6 miles or 60 min running as written on Sunday. Trying to keep 1-1-2 1-3 type ratio.
Progress: Being sick this year was a big setback, but now feeling like I'm getting in shape to get in shape. Power numbers higher than last year at this time. Outdoor FTP intervals started at 180, and are now at 225 and climbing. Indoor 5 min intervals @ 235 and gradually climbing. Weight also higher than last year (177) but that will eventually drop off, esp once PF sorts out and long runs creep into the 90min area, and long rides hit 3hrs. Ironically, running fairly fast. Ten lbs gone would make a huge difference, putting 5k paces in the mid sevens. And that's before the volume goes up.
(PS -- Pie in the sky goal is 300w for 20 min test (on any bike--tricycle, moped, big wheel), w/kg of 4 for that long. We can all dream.). Only 17 min left to go.)
--Chris
My only concern with your weekly plan is your desire to still get in the 400s. Given your are battling PF, I'd much rather you focus on consistency with the quality be just zone three if required.
Sometimes getting sick is just your body's way of saying we need a rest. If you are going to back that quickly, that's most likely the case. Sometimes we are smarter than we think we are. :-)