Paul Throgmorton's Micro Thread

froggy97

Hello Patrick

I'm a new member here and just received my road map from Rich today. I have 2 "A" races this season, the first is March 9 which is the LBL Trail Run (50 mile Ultramarathon) and the 2nd is IM Louisville. 

  In the road map he said to load the OS and then on 12-23 to load the Marathon plan to end on the day of the Ultramarathon (March 9).  I'm here to ask for the modifications to take the current plan up to to cover the 50 mile distance(as Rich instructed).  I did both of these races last year but wasn't fast enough to make the cut off to finish the 50 and had to settle for the 60k. I was about 15 min behind that day.

Last night I did the bike power test and my 20 min test number on trainerroad was 238W(from a test I did in July), I finished the set with 240W.  So I updated the numbers in the EN calculator and it spit a number that was lower than before which I put into trainerroad and it lowered my goal is the power test also.  It seems odd to me that it lowered my goal even, though I was 2 watts over it during the test. My 5 min test was also 2 watts higher than the goal. Am I missing something?

Here is the trainerroad data, it may make more sense than my description.

   http://www.trainerroad.com/cycling/...min-20-min

 

Thanks Patrick

Paul

Coach Patrick

@Paul, welcome! We take 95% of your 20' test number as your FTP, not the number itself...that could be the discrepancy you are seeing?

Can you please out line what you did before for your ultramarathon training? It goes without saying that training for an Ultra and doing the OS will be challenging...

froggy97

Do you mean last year's race?  If so, I found a 50 mile training schedule on the internet and followed it.  Basically it was to rest on Monday and Friday.  Tues-Thurs was usually 5-10 miles a day (work is 8 miles round trip so I would run to and from there most of the time and add accordingly if needed).  Saturday was a longer run (up to 4 hours at peak) followed by a Sunday run that was longer(5 hours).

I am always up for a challenge lol.

Thanks!

 

 

 

Coach Patrick

Paul, ok, thanks for the info. I guess the real question is how "little" running can you do to get ready? I ask only b/c the OutSeason bike gains do take up some energy...I don't mention the run as I don't think you'll be able to build OS-style fast while also putting up the miles. My gut is saying a schedule like this:

Mon - OFF
Tues - Interval Bike / Brick Run
Wed - Long Run
Thu - Interval Bike / Run
Fri - OFF
Sat - Long Run
Sun - Long Run

So you have runs Tues thru Thurs but you replace some of the run work with the bike. Is this possible? Anything else you think I should consider?

froggy97

Whatever you think is best really. I would like to keep up on the bike fitness. I didnt last year and I think it hurt the bike alot when I got back on it.