need advice - bike or run focus plan?
Coach has prescribed bike or run focus plan for me starting in a week or two. "A" race is IMTX 2014. Can't decide what to do. Advice appreciated.
5'11", 162lbs. FTP 212. Vdot 41. Recent HIM bike split = 2:54, run = 1:55.
Other factors: a little easier to get runs in during Holidays than bikes (but no major extended travel planned).
Thanks in advance.
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Comments
Without knowing your background, I would suggest a run focus — because of the added pounding on the body (compared to biking), the run is harder to improve than the bike IMO.
But just take that as preliminary.
What is your running background?
Also, you obviously have power — so how long have you had it for and what flavour of bike training have you been doing over the last few years?
One thing to consider: What is your VDOT at distance? If your 1/2-marathon tested performance places you below 39-40, then I would definitely go with the Run Focus. You are talking a lot of time (sorry, but I haven't done the math at this point...) on the Ironman Marathon between 40 and 45 VDOT.
As I work on Season Plans for members, my thoughts are that the Run Focus plan is probably our lowest volume plan and is therefore more doable during the holidays vs the Bike Focus plan, which will also likely have you on a trainer, which sucks
. You may also be able to plug yourself into the holiday road races and running series to keep you motivated and on target.
Here you go: http://members.endurancenation.us/Resources/Wiki/tabid/91/Default.aspx?topic=When+to+Start+the+OutSeason
@ Peter - only been running consistently for about a year. Came off the couch ~5yrs ago into road cycling. Started doing triathlon about 15mos ago. So, more cycling experience than running. This past year is my only running experience in my life (besides childhood, intramurals in college, etc). Got PM ~Feb 2013. Have done run focus, GF, and HIM plan x 2 this year. Most riding outside in summer, but now will be trainer during weekdays and mostly outside on weekends (San Antonio weather usually permits this).
@ Brenda - that's my dilemma! I suck equally. For example (and this is part of my confusion), during Austin HIM 2 wks ago, I went backwards from 107 to 119 in my AG (282 in M40-44) during bike (which I rode at 0.79IF and VI of 1.01!). Then on run, I went further back from 117 to 125 in first 3 miles, but then gradually passed 13 in my AG to finish at 112! Perfect EN execution, if I am understanding EN execution well now. (If I am not, please explain!). So, my first reaction was, I need to work on bike, because I went backwards on the bike while passed folks on the run. Buuuut......that's EN execution right? I COULD have put up a better bike split (ride at higher IF, which I could easily have done....I was not working all that hard on the bike...just ABPing along), but then would not have had the run I did. Right? So, how do I interpret my results? My interpretation is that I suck equally and as Al puts it, "Both are good opportunities for you".
@ Joe - I'm not sure about the answer to your question about vdot at distance. I haven't run a HM alone. I've tested recently at 5K and 10K distances (because I suck at the 5K....pacing screw-ups) and thought a smooth 10K pushing slightly the whole time might yield a higher vdot. Nope....still 41. I'm like a very slow metronome! So, my answer would be that I'm pretty confident that I'm at 41, regardless of distance. Could be wrong, though, I'm a relative newbie to running (as above).
@ Al - Thank you. I wish I was a 43. I don't think I can hold 8:00/mi for 13.1, which is what attack point would tell me I'd need to do. I hope you're right and that I could though! Haven't tried. I actually dread the trainer....not riding or running. Just the lactic acid pain of long FTP intervals. That's what I hate the most. Maybe that's my answer. FTP interval on the road sucks equally to mile repeats at Z4 for me personally. But the trainer....
@ Robin...I had the same question, and addressed it prior to submitting my season plan to Rich, as he had suggested I probably should not do an OS (just finished Austin HIM 10/27 and then have IMTX 5/17), but do RF/BF then GF plans. I asked specifically about OS instead, but he felt RF/BF then GF was better, to carry my late season fitness forward to IMTX. I'm good with it. GF plan is painful! I can use a little swimming early in spring too...39min HIM swim in wetsuit
Thank you all for your thoughtfulness....I'm soaking it up and hope to hear more advice.
Jeff sounds good.
Al. Coach. Was looking at myself and doing Texas. I am doing OS now. The EN posted info and season plans indicate that OS now might be appropriate. But sounds reasonable as Jeff explained it with the late race this season.
Understand that I do everyone's Season Plan 100% custom, from scratch. This is why I've gone away from the Master Season Plan method/products we created last year.
Jeff and Al both have very late season races and (if I recall correctly) relatively early '14 races. I also like to think to know Al pretty well
. So for these and a variety of reasons it makes sense for them to roll their end of '13 fitness into one of the Focus Plan, and / or the Get Faster vs the OS plan, and then from that into their next series of plans.