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Darren's Micro Thread

Darren FreemanDarren Freeman
in Coaching Forum 🧢

Ok, Saturday (October 10th) is suppose to be my last race rehearsal before Beach2Battleship on October 26th.   Friday weather is 60% chance of rain with Saturday weather projecting 50% chance of rain during the day with drizzle in the evening. Thinking about bagging the Saturday race rehearsal for something else and doing it on Monday (Columbus Day, October 14th).

Is doing the RR on Monday pushing it too close to race day?  Will it allow enough time for me to taper until my race?

What say you?

Thanks!

Darren

Comments

  • Coach PatrickCoach Patrick
    @Darren, Monday is fine if the weather is bad. I would do a 90' ride on the trainer on Saturday with some FTP work on it, maybe a 30' run off it. Sunday is a 45' to 60' run, mostly Z1 to Z2. Then RR on Monday. Tuesday off, Wed back at it! The learning experience outweighs the fatigue every time!!!
  • Darren FreemanDarren Freeman

    Thanks Coach Patrick!

  • Darren FreemanDarren Freeman
    Hi Patrick,

    I'm currently in week 14 of the Advanced IM plan and training has been going very well. Workout execution is on the mark and I am expecting a FTP bump as I get closer to IMFL in November. No injuries or underlying issues that will interfere with any modifications of the training plan at this time.

    I'm in need of your suggestions to modify my workouts for the Friday, Saturday and Sunday (Sept 2nd, 3rd and 4th) of Week 15 leading to IMFL on Nov 7th. Those days are the final training camp days for that week (112 Mile Bike on Fri & Sat, Sunday long run).

    Long bike on Friday is out as I'll be working during the day and I'm heading down late Friday night to IMMD to support my local club members who are racing on Saturday and returning home Sunday morning. I can defiantly get a long run (or maybe even a possible 3 hour bike) in on Saturday while the race is taking place. On Sunday I can do a indoor trainer ride and a run, but doing the full bike on Saturday and Sunday will be too much of a time crunch. If anything I could do the full bike workouts the following weekend of week 16.

    I'm thinking those days of week 15 will look something like this.

    Thursday, Sep 1st:
    Run - 135min

    Friday, Sep 2nd:
    Run - 60min run
    Swim - 4900 yards

    Saturday, Sep 3rd:
    Run - 135min
    or
    Bike - 180min - 25 min @ Low Z3 to Mid Z3 (5' recoveries)
    Run - 60min

    Sunday, Sep 4th:
    Bike(indoor) - 150 to 180min - 25 min @ Low Z3 to Mid Z3 (5' recoveries)
    Run - 60min

    Thanks!
  • Coach PatrickCoach Patrick
    I do all my training on Ironman Weekends and days...hmmm..if it were Coach P, he would:

    Swim Friday, Bike 112 on Saturday, starting when they start the swim (one hour head start) and head in the OPPOSITE DIRECTION of the racers (with cars, you can still wave and cheer)...even if they beat you off for the run they have to do 26.2 miles. Then Sunday I'd hit the trainer as you have outlined...

    If you must do next week with the big weekend, that's fine and your current plan ^above^ is perfect!
  • Darren FreemanDarren Freeman

    Thanks!  That's why you're Coach P the master of the time crunched athlete!

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