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Jan's Micro

Jan SchorpionJan Schorpion
in Coaching Forum 🧢

Coach,

First week has been great. Lots of great info on this website and great community that has been established. Regarding bike and run zones, how important is it to get these established early on? Is that something that currently should have priority or do we test ourselves as we go on and do it every 6-8 weeks?

Thanks

Comments

  • Coach PatrickCoach Patrick
    Jan, thanks!! You don't have to test until you SERIOUSLY start training...so if you are on the Run Durability Program (RDP) right now, you can roll with current estimations until you kick off the OS with a test!
  • Jan SchorpionJan Schorpion
    Does the OS start on Monday or Tuesday? We're traveling to the west coast this weekend for a wedding and will be back in the early AM on Monday. Because of work chances are that if it starts on Monday I won't be able to do a workout/test. How should I re-arrange the early week workouts ?
  • Coach PatrickCoach Patrick
    It starts monday with a bike test...I suggest you plan on pushing the week back a day, doing Monday's bike test on Tuesday....day off on Wed, then run test on Thurs (drop the thursday ride altogether), friday off, then Sat and Sun as planned!!!
  • Jan SchorpionJan Schorpion

    Coach P, I just realized that NYC marathon is this weekend and I'll be there to support my cousin (not running it myself) so there will be no time on Sunday for training. As you can see in the posts below, I am already rescheduling my mid week testing workouts. Should I just do Saturday's workout on Saturday or should I do Sunday's. The workout on Sunday has a higher priority rating listed next to it.

    Thanks, Jan

  • Jan SchorpionJan Schorpion

    Coach P, I just realized that NYC marathon is this weekend and I'll be there to support my cousin (not running it myself) so there will be no time on Sunday for training. As you can see in the posts below, I am already rescheduling my mid week testing workouts. Should I just do Saturday's workout on Saturday or should I do Sunday's. The workout on Sunday has a higher priority rating listed next to it.

    Thanks, Jan

  • Coach PatrickCoach Patrick
    Jan, no problem! Do the Sat workout (bike and run) then Sunday off. You will be tired from being on your feet all day (spectating worse than racing!!) If you want, you can do an easy 45' run on Monday with strides at the end due to the Sunday off...but totally up to you...then Tuesday back on track!
  • Jan SchorpionJan Schorpion

    Coach P,

    due to Christmas and family being in town, I won't be able to do Thurs or Saturday bike, but will be able to run. I'll try to increase the run frequency like it was advised in the podcast. Should I switch Tuesdays bike for Thursdays bike workout, or just do the way its planned and skip the longer VO2 sessions for this week? It will be OS wk 9.  Thanks and enjoys the holidays!!

  • Coach PatrickCoach Patrick
    @Jan, we have the Run Challenge this week which is a great diversion. If possible, do the Thursday workout on Tuesday AM, then the run challenge until next week!

    The run challenge notes are in the dashboard announcement section and also in the Challenge forum!
  • Jan SchorpionJan Schorpion

    Coach,

    Coach Rich has us transitioning from OS to swim camp at the end of OS wk13. That gives us 4 full weeks of OS that are left. After swim camp I'll be transitioning into a HIM plan. After listening to the podcasts this morning, and more specifically the bike one, what is an ideal riding time on Saturday. The weather doesn't look promising, so it will most likely be inside on the trainer. Coach R said not to exceed 2.5 hrs on the trainer, but is that an ideal goal or would 90 -120 min be better? Until now, I haven't been thinking about volume on the bike, been doing all the workouts incl zone 3 time, but nothing longer than 90 min. So I was wondering about volume because it was mentioned in the podcast. Thanks.

  • Jan SchorpionJan Schorpion

    Coach,

    I'm currently in NOS week 11. At the end of week 12, I will be traveling that weekend. So I will be missing the bike that weekend, with only 1 OS weekend remaining after that. Should I do the Sat bike on Thursday or just keep the week as is and skip the Sat bike. I know this is still 2 weeks away, but wanted to get it in before you get slammed with new JOS peeps.  Thanks.

  • Coach PatrickCoach Patrick
    Jan, just skip the Saturday Bike. If you can get in a short run to keep the engine burning, great, otherwise no pressure!
  • Jan SchorpionJan Schorpion

    Patrick,

    next week will be my last week in OS, switching to swim camp and then HIM plan for FL 70.3 . Since the first week of HIM plan says to test on the bike again, and I'll most likely still be on the trainer so I will be using same power feedback as during the OS, should I test next week, week 1 of HIM or both? If I should test during week 1 of HIM plan, should I do week 13 of OS again next week?

    Thanks.

  • Coach PatrickCoach Patrick
    @Jan, if you load the HIM plan (20wks) into your account after swim camp, I am guessing you are saying you are in Week 12, which is a test week? I would suggest you load the plan to end on race day but then use the up/down arrows to go back in time to Week 11 and do that week, then skip ahead (or rather, back) to Week 13...deal?
  • Jan SchorpionJan Schorpion

    Thanks for the advice. 

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