Transition plan
I have downloaded the intermediate transition plan for training plans, and I have read the e book, IM Transition Training Plan. They do not agree! What should I use? I am still resting, having swum once and biked 75 easy minutes once.
0
Comments
Between Plans like OS, Get Fast, etc = Transition Plan
Do you recommend that I follow the full four weeks of the Transtion ebook, and then jump back into the Ironman Training Plan for Kona? I have downloaded that plan to my dashboard as per Coach Rich's advice, but I know that needs modification at this point in recovery. Coach Rich said I should ask you for help tweaking this, as this is more of a "Micro" question. I am a 60 year old, and new to Ironman, my first being IMLP almost two weeks ago. Kona is a very BIG stage for me! I did go with Conventional Wisdom and skip the USAT National Championships this weekend in favor of more recovery time.
http://members.endurancenation.us/Resources/Wiki/tabid/91/Default.aspx?topic=Official+Ironman+Revenge+Protocol+(or+Two+IM+Seaso
I read and reread the Revenge Protocol, and I think I followed it to this point. I chose to do the entire 4 weeks of the ebook Transition Plan after IMLP, just in case, considering I am a bit older than most triathletes. I celebrated the last day by doing a local Sprint tri. I didn't push it, and felt good.
As per Coach Rich, I downloaded the Beginner IM plan again, which is now at Week 14 leading into Kona. I do have questions. The Revenge Protocol says to follow the "Template Week" until six weeks before IM race, then "jump back to following the regular IM plan (no more modifications.)" But, it also says in the "Macro-Level Strategy" that "your second race will only have a 4 week window of work." I'm assuming that the missing two weeks of "work" are the taper weeks?
So, should I be jumping back into the IM plan this week, at Week 14? So far this week, I did the incline running on Monday, but no swim since I swam on Sunday. Tuesday I swam 3100 yds as per plan and did the interval Zone 4 run. It was very hot and humid, and I could make the Zone 4 on the 800's, but had to drop back to Z 3, then Z2 for the miles. I was cooked!
Today I plan to do the interval ride, with the intervals being tough hills.
Tomorrow, being Thursday, should I follow the Revenge plan that says to keep it to an hour, or the IM plan that says 135 minutes, or somewhere in between?
I do want to be able to finish at Kona, and to do the best I am capable of doing. I have little experience at the longer distances (two Half IM's, one Full), but am very disciplined about training. Please help me plan this so I can feel as confident about racing Kona as I did at IMLP. I'm just not sure how hard to push this aging body!
Thanks,
Kate
So, I ended up running 1 hr. 20 min. Thursday, splitting the difference btw Revenge Protocol and Beginner IM. It felt OK, except for the heat and humidity. I cannot ever make my zones with those conditions. I have actually been thinking about how to handle the climate of Kona. Coming from Buffalo in October, I will no longer be used to this oppressive heat. That was a problem for me on the run at the Bone Island Half in January when Key West as 95 degrees and Buffalo was...winter in Buffalo! I plan to explore the Wiki, but anything else you can lead me to would be helpful.
Should I be taking days off? If so, how many, and which workouts do you recommend dropping?
Thanks.
I am still having trouble meeting my run zones on very hot days. How many seconds slower should I be running for z 4 when I am supposed to be going at an 8:55 pace?
I did already buy the DeSoto Cool Wings. I suffer in the heat. Really suffer. Always feel on the verge of loose bowels, which is never a problem when it is not hot and humid. Like you, I am used to cool weather. I will run in below zero with wind chill in Buffalo, but hate the 90 degree temps.
I am wondering about running a half marathon on Sept. 21? This is week 17 of my plan, in which Thursday is a "race prep long run." I am wondering if I can substitute a Saturday race. It is on a team honoring a friend who died. Hospice race. They also have a 5K option. Can I do either? I was very careful not to race at all leading into IMLP, after early June.
If I only do one RR, counting IMLP as my other, should it be this weekend, as per the schedule, or the last RR, two weeks out of Kona?
On my aero water bottle, I posted my "gears" for IMLP. Would those be the same for Kona? Do the power numbers change for the course? My "goal watts" was 123, so I tried to stay there on the "out and back" to Ausable, when I knew I could go lots faster. I knew I needed to keep slow on the hills, but is that true of the flats? Being new to power, I wasn't totally sure.
Thanks for the advice. I need the help! I was very strong mentally for IMLP, since it is my "home course" and I have ridden it every year and knew what to expect. But now, I feel like I need a sports psychologist. I fear the course, the heat, and on top of that, I feel kind of guilty qualifying, when I have friends who are so much faster (and younger, of course) who have tried so hard and fallen short. A good friend missed by one spot, and she sadly had a drafting penalty in the first mile, by the store on the hill! So, I will believe you when you say I am fit enough, and now I need to work on the mental game. In which Forum would I create my own thread for "Kona Prep?"
Look you earned it. You showed up, you raced. Tell them to keep racing for 15 years and see if they can still do it....my guess is NO WAY.
So, yes to the RR this weekend for sure (remember eat drink as though it's 90, so plan accordingly) and yes to the half marathon on 9/21 (very important event); I would just put in a 3 to 4 hour steady ride on the Sunday after...no flash, just get legs loose, etc.
Your power zones are the same, no worries there.
There are several issues racing on the island due to the course, but you can find those by going to Race Report and search for Kona Report or Googling "Endurance Nation Kona Race Report" or something...I have some videos and blog posts on it (Cracking the Kona Code" comes to mind). Some great resources in the other competitors aka your teammates.
You can post your thread in General Discussion!!!!
I'm still not 100% sure about the RR. Should I being doing the one this weekend AND the final one, a couple of weeks before the race? Or did IMLP count as a RR for an older athlete like me?
I'm still keeping my runs shorter, but I plan my "long run" this afternoon to be 90 minutes vs. the 135 on the IM plan. That would be 2 repeats of z1, then z2, rather than 3. Hope that's right.
I know I'll need to do S caps, but I have never taken them. When/how do you take those? I'm guessing I should be adding up all the calories and sodium, and take a cap or more hourly as needed to fulfill the sodium requirements.
Problem here - I can't get the calculator to work. What's the trick? It looks like a fantastic tool!
Are you opening it in excel? What's the issue?
Now, I also need advice for this week. I'm moving workouts around. I will stick to the usual Mon and Tues swim then run. Wed, I plan to do my long Saturday bike, since I will be running in the Half Marathon Saturday. Should I do bike intervals on Thursday and a RR swim on Friday (that is in my IM beginner plan.)? My plan also has a bike test this week on Wed. Should I do that on Thursday (or even Tuesday)? Or skip testing and do the usual intervals? Sunday, I will do my other long bike.
I feel a bit flat and fat! Is this usual between IM races? It's tough to stay motivated, and I'm having trouble meeting my zone intervals. It doesn't help that all my training partners are finished for the season now. They are being good sports and helping me out with working out, but their intensity is lacking, and I'm following suit.
Thanks for all your help! I am excited about Kona, yet also very apprehensive.
You can carry anything you want...BUT...let the sweat test tell you. If it tells you that you need 30oz per hour, then one bottle of 20oz of infinIT, while nice, but not sufficient. Perform is great when you need a lot of fluids...infinIT if you DONT concentrate and can carry enough.
After the Sat bike on Wed, thursday is off, Friday is RR swim, Sat is Half Marathon, then Sunday is other ride....please, Thursday off...
Flat means you need rest. REST. I suggest you do Thursday off, Friday RR swim, Sat Run, Sunday OFF. Look, Kona isn't about being FITTER than now, it's about being READY to RACE...and that means balancing work to rest. Sounds like you need to err on the rest side a bit more...kapisch!?
I am a little confused about this Sunday. In the third paragraph above, you said to do the other ride. In the last paragraph, take off. Which?
Another question - a friend wants to loan me his Zipp 404 wheels - front and back - for Kona. Another friend who raced Kona last year said I would should use my usual road wheels because of the heavy crosswinds. I can get the Zipps tomorrow and keep them through Kona, so that would be time enough to try them and get confident with the braking. Since they are carbon, he said I will need to put on cork brake pads. What is your opinion? Will the Zipps be a good thing for me? I was pretty darn slow on the bike at IMLP, but I am always faster at the shorter distances. Part of that slowness was by design, but the other may have been lack of focus. Any little thing to help would be great!
I will check into the sweat test, as I have never done one. I have not raced so scientifically before. On yesterday's ride, I only drank 4 20 oz bottles - 2 of Infinit, 2 of water. It was arm warmer and jacket weather here, and I was actually forcing the water down. I stuck with me 100 calories of food via Gu, Clif bar, and Shot Blocks throughout, and I felt fine at the end.
As for the confusion, I replied chronologically to your email...at first you seemed ok but then you wrapped by saying how flat you were...so I called Sunday off. Still do!!!
I like the Zipp 404s for sure. Aero really matters on this course, especially the final 30 miles into the headwind. Yes, it is windy. But, you will be blown around REGARDLESS of the wheels you have on your bike. The only issue with deeper section wheels is the front wheel "catching" the wind, so a few practice rides on the Queen K during race week where you learn to relax your hands, anticipate the gusts, and use your body to lean into the wind will really help. On race day you'll see everyone be moved by the wind up ahead, so you'll know it's coming!!!
As for nutrition it bears repeating - the only thing that a ride in Buffalo NY in Sept has in common with the Ironman course is that you used your bike. Longer swim in salt water = more dehydration and less calories when you start the ride. Riding in 85 degrees to transition to a run where the air will be in the 90s and the road will be closer to 120 degrees...you will need to drink like mad and pour a lot of water on your head/body (especially uphill) to stay cool. If you plan to stick with infinIT + water, you will need to carry salt pills to help digest the water!