Big Tri Week Plan
Hi Team,
Here is what I am planning for my big tri week next week, I will be 6 weeks out from Ironman St George; please share any thoughts you might have about my plan (good or bad). Also, if you are in the MD/DC/VA area and want to join in that would be pretty fantastic. Right now my only date is with Chris Malone and Skyline on Thursday.
Wed: 1 hour rung; 56 mile bike ride (.75 is the goal)
Th: 2.5k swim, 3mile run; 80-100 bike ride (.70-.73) depending on which loop Chris thinks will be the best.
Fri: 2.5k swim, 1:45-2hour run (z1-z2, no goal)
Sat:3-4k swim, 100+ bike (.70-.73), 45'-1hour run (easy)
Sun: 100 mile bike (.70-.73)
Mon: 2.5k swim, 1:45-2 hour run (z1-z2, no goal)
Recovery phase
Tu: nothin!
Wed: Swim 2.5k
Th: Swim and Bike, all easy
Fri :Normal long run
Sat: Normal 4.5 hour bike
Sun: Swim and easy short run
Mon: back to normal; swim and FTP run.
Anywho, thanks in advance, and yes, I think this is daunting too; I am looking forward to hating life and thanking god that I am not a pro athlete.
Wei
Comments
i'd take the long runs down to 90' max. Mind you, you've included these near the end of the block, so that decision might be made for you. Also, plan for massive (10+h) sleep every night. This should be a big priority.
If it were me, I'd go 2 days big (4-5h) bike, one day total rest (yes, a day off in a big week) or some recovery swimming and THAT'S IT, 2 more big bike days, and a big balanced day in all 3 sports on the last day.
You've laid out a solid week and you should see a nice TSS jump ahead! Enjoy the extra fitness!
I'll be down in VA from thursday-tuesday. Where were you planning on doing all this training at?
Thanks for your thoughts; I was expecting the run volume to be more of a guideline and figure I will cut it short if it not working for me, but it is good to have someone say it to me.
Nemo And Jen,
I haven't really firmed up everything yet but it loos like it will be something like this:
Wed: Skyline drive with CM
Th: Start from Riley's lock off of River Rd in the Poolesville area.
Sat: I am debating trying a 128 mile loop that I found for Davidsonville which is off of 50, but if I chicken out I will be starting from Riley's lock again
Sun: Riley's lock.
From Riley's lock I usually do a 66 and 33 mile loop, but I am up for suggestions.
By the way, Nemo, what time are you thinking? and when you say Germantown, do you mean you are planning on starting from the Germantown Aquatic/soccer plex place?
I would love to have some company, but be warned )as I already told Chris); I don't know how this is going to go but I have a funny feeling that I will be tired and cranky by the weekend so you might have to sign a waiver before you can ride with me
Let me know if any of the timing and location might work for you guys.
I have a lovely 3 mile 12%er all lined up and ready for you. I thought you wanted to get some steep heeels in before California?
cm
@Wei- yes, Germantown SoccerPlex as the starting point. It won't be a super early start because I'm pretty sure we'll be up late on Friday with the travel. If you start from Riley's you can probably put in an hour or so and then meet us in Germantown. I'll PM you my cell phone number and we can play it by ear. Heck, if I can convince my hubby of it I might just meet you at Riley's on Sunday too before we drive back south. Old stomping grounds- I can't resist! Just promise me you'll wait for me at the top of Mt Nebo!
Given my condition(check the other thread), and this being the last days of my big week I don't know if I will even make it up Mt Nebo. I have always wondered what is the grade for it, any ideas?