Wow! Nice upgrade!!! sometimes life gets in the way, and that's just fine. Remember from a big picture perspective, this time of year is all bonus for us.
I suggest you pick things up at the Velo ride and then roll into the rest of the week as best you can. We certainly don't want to give up on the whole week because of how it started but do your best given what's going on with life.
Ok Coach P. I think there's hope for me yet. I was wondering though.
Took my new bike for her first good ride. 30 miles, 1500ft of climb. Lots of mile long rollers. Then rolled into home base and bricked the run. 2.7miles (fastest pace yet) with 3x20" sprint hills. I was relaxed and actually smiled while running! Shocked. I know so am I.
My new ride is sweeeeeet! The new drive train is going to take some getting used though. Oh! my new wheels are here. Rolf prima Vigor alphas. I am a spoiled tri mom. Thanks coach!!!!
It's getting real. Next week is JOS #7 for me. On Tuesday i'm planning a 40+ mile ride with 3000+ feet of climb. 3 large, 3+ mile climbs strung together. I feel that my time is running out and the Grand Fondo is getting close and I need to put on some serious miles. Coach R. has me switching to bike focus in 2 weeks. The Grand Fondo is in June. 120+ miles with 7000+ feet of climb.
My question #1 is: What should I do with the run Tuesday? I've been bricking it up to now but after that climbing i'm not sure I will have the legs for it. Any guidance would be appreciated.
Question #2: Do I continue with the interval training on the trainer or go find every mountain I can and climb it? How do I transition the plan to outside?
Saturdays are usually my short, interval trainer day due to my daughter being home. Tuesday or Thursday are usually my long ride days because she is in school. No conflicts.
Tuesdays can be your long day, Thursdays do the Tuesday FTP ride and Sat do the VO2 ride...long is 3-4 hours at this point -- we'll have you bump longer in a bit. I'd ask Rich for a quick table or something with ride time modifications -- like 4 hrs weekend "X", 4.5 hrs on weekend "Y" etc!
I am up loading the bike focus this week. I work Sunday's. Can I move the high priority run on Sunday to the low priority bike on Friday?
Running in the morning before I go spend the afternoon at school with my daughter is easier than riding anyhow. I don't have to worry about getting stranded far from home and disappointing her too.
Congrats on Boston. Sounds like a rough time. This weekend my husband is running his first marathon. We have to leave Saturday which means no biking Saturday. I have been moving the Sunday priority run to Friday because I work Sunday. Should I move Saturdays ride to Friday and double up?
We're really excited to watch him check this off his bucket list.
Sometimes I think you are psychic. I've been feeling a little down this week. Needed a little encouragement. I think the JOS fatigue has caught up with me a little. Actually fell asleep on the sofa last night. That's rare. Skipped Tuesday and Wednesday. It just wasn't in the cards.
Feel better now. My fatigue barometer isn't my legs it's my attitude. When I wake up absolutely unmotivated to look at my bike, it's time for a day off and a doughnut. No I didn't have a doughnut I made cookies instead.
Doing the bike focused week 2. Due to my husbands plans this weekend. (Sherpa wife) I chose to do the scheduled bike today on the trainer. Tomorrow I will brick Fridays ride with Sundays run. Kind of miss the bricks. I have my best runs post bike ride. See, attitude is on the rebound. Sound like a plan, Coach?
Friday- Sunday run in am 3.6miles, felt pretty good. Ran my first 9:25 mile.
Saturday's bike in PM on the trainer.
Saturday- off to go have fun and travel to Marks marathon. We have a museum trip planned.
Sunday- I'm going to run a trail called "Prefontain's trail" in Eugene. I'm sure you know who he is. It's 4.6 miles thru the woods and along the river. I'll z2 it so I can enjoy the run and not cook myself for next week. The path is flat with bark chip. The pictures are great.
Have a great weekend. My attitude has recovered it's acute dump in the gutter. There's a smile on my face and i'm ready to get back to work. Jacklyn
Jacklyn - great adjustment and way to make it work. Being a successful triathlete is just as much about crushing your next workout as it is maintaining the focus and energy that will let you be great over time. I like your ability to focus on the big picture and your season will be stronger for it. :-)
Ok Coach P. I just read the article on "tapering with intent". It's as clear as mud. I noticed that my beginner bike focus doesn't taper it just runs into a test week prior to the Grand Fondo my A event for the spring. When should I start tapering and how? I've got 4 weeks to go time.
I'm feeling pretty good on my bike. I'm having a hard time swallowing my recent bike test result,s but hey maybe i'm really that fast. Hmmmm
I just received your card in the mail. My daughter was impressed! She said," Mom he really does exist! He's not just a voice on the computer." Unlike Santa Claus you're real. Thank you very much. Myah and I were very happy to help. Have a wonderful day. It's supposed to 80+ here today. -JAcklyn
JM - seriously, thanks! That article was more for the Ironman, but in your case we want to taper like 1 week only...you are ready and fit!!! So full plan thru week 7 and then we dial back...we can check in on that Monday to make it final, ok?
IMTX was awesome to watch! Talk about motivation. I kept thinking about Annie during my stride run today. What a hero. My daughter was crying when she saw Annie cross the finish. Myah was so happy. ( She was rooting for all the girls).
I have a question. Next week is bike focused beginner test week, I have my Grand Fondo the following Sunday. Should I test or take it easy leading up to my first event of the season? If you vote take it easy. What should I do? Repeat a week?
The IMTX squad was SUPER inspirational. What a special group. Yes I would still plan on testing, but get it done early in the week. Once you done that there's really nothing else to do up until the grand Fondo as we want you to be rested. Stay active but no hard workouts other than that test.
If you'd like, you can write out the specific week you plan on doing below using bullet points for each day. I can come in from there.
I just noticed that it's only a bike test. No run test next week. I can do that!
As suggested by the all knowing Coach P.
Monday 5/26 off working
Tuesday 5/27 Bike test (That will help with pacing on Sunday)
Wednesday 5/28 Run MS: Steady out z1-2 for 30 minutes. No hills
Thursday 5/29 ??????? Should I bike?
Friday 5/30 Off
Saturday 5/31 Off traveling to the Grand Fondo
Sunday 6/1 Oregon Grand Fondo. Start 0800.
Goals for Grand Fondo
Time: 8.5 to 9 hours
Pace: 14+ mph. Heart rate 120-130's. Climbing 140's. I was able to maintain my heart rate during by race prep ride on Tuesday.
We averaged 13.1mph with a horrible head wind.
Nutrition: 1- 22 oz bottle of scratch per hour ( terrible drinker) That meets my fluid and sodium intake hourly. Don't tolerate the on course liquid nutrition. It's Hammer. Just going to bring powder and mix my own.
1 gel hourly. Yummy
Plus a PB&J hourly. There's lots of on course real food. I just have to eat it. I have a tendency to get tunnel vision and forget to eat and drink. Doing better. They make the PB&J.
My main focus is food and fluid. I have to do better! I'm ready to ROCK Coach. Wish me luck.
I'm kind of lost right now. I know my first event isn't a HIM or IM, I don't really know what info to pass on to you. If there's anything else that you need, want. Please let me know.
I try not to be too needy and answer my own questions with the wiki and reading threads. I like homework.
Thanks for getting back to me. Sounds like a plan. Any last minute advice on pacing? I don't want to blow up! Most of the climbing is in the first 40 miles then it flattens out. The hardest climb, honestly, is the first because it's 2.5 miles from the start. OUCH. It's the prettiest too.
The fact that you already know the terrain is a good sign. I would really focus on taking it easy in the first 40 miles, with an eye towards negative splitting the entire day. Will be awesome if the last hour or two hours was some of your best and most consistent effort.
Comments
I suggest you pick things up at the Velo ride and then roll into the rest of the week as best you can. We certainly don't want to give up on the whole week because of how it started but do your best given what's going on with life.
Ok Coach P. I think there's hope for me yet. I was wondering though.
Took my new bike for her first good ride. 30 miles, 1500ft of climb. Lots of mile long rollers. Then rolled into home base and bricked the run. 2.7miles (fastest pace yet) with 3x20" sprint hills. I was relaxed and actually smiled while running!
Shocked. I know so am I.
My new ride is sweeeeeet! The new drive train is going to take some getting used though. Oh! my new wheels are here. Rolf prima Vigor alphas. I am a spoiled tri mom. Thanks coach!!!!
It's getting real. Next week is JOS #7 for me. On Tuesday i'm planning a 40+ mile ride with 3000+ feet of climb. 3 large, 3+ mile climbs strung together. I feel that my time is running out and the Grand Fondo is getting close and I need to put on some serious miles. Coach R. has me switching to bike focus in 2 weeks. The Grand Fondo is in June. 120+ miles with 7000+ feet of climb.
My question #1 is: What should I do with the run Tuesday? I've been bricking it up to now but after that climbing i'm not sure I will have the legs for it. Any guidance would be appreciated.
Question #2: Do I continue with the interval training on the trainer or go find every mountain I can and climb it? How do I transition the plan to outside?
Thank you, Jacklyn
This Tuesday drop the run...no need given the volume on the bike!!!
Be smart on the bike, riding steady and aiming for a solid finish...
Coach,
Saturdays are usually my short, interval trainer day due to my daughter being home. Tuesday or Thursday are usually my long ride days because she is in school. No conflicts.
Thank you, Jacklyn
When you say "long" what does that mean in mileage and climbing? Long to me is 50+ miles with a couple thousand feet of climb.
Thanks- Jacklyn
Have a great weekend!!!!
something with ride time modifications -- like 4 hrs weekend "X", 4.5 hrs on weekend "Y" etc!
Sweet! Thanks! Jacklyn
Good evening Coach.
I am up loading the bike focus this week. I work Sunday's. Can I move the high priority run on Sunday to the low priority bike on Friday?
Running in the morning before I go spend the afternoon at school with my daughter is easier than riding anyhow. I don't have to worry about getting stranded far from home and disappointing her too.
Thank you very much-Jacklyn
Good Morning Coach P,
Congrats on Boston. Sounds like a rough time. This weekend my husband is running his first marathon. We have to leave Saturday which means no biking Saturday. I have been moving the Sunday priority run to Friday because I work Sunday. Should I move Saturdays ride to Friday and double up?
We're really excited to watch him check this off his bucket list.
Thank you-Jacklyn
Sometimes I think you are psychic. I've been feeling a little down this week. Needed a little encouragement. I think the JOS fatigue has caught up with me a little. Actually fell asleep on the sofa last night. That's rare. Skipped Tuesday and Wednesday. It just wasn't in the cards.
Feel better now. My fatigue barometer isn't my legs it's my attitude. When I wake up absolutely unmotivated to look at my bike, it's time for a day off and a doughnut. No I didn't have a doughnut I made cookies instead.
Doing the bike focused week 2. Due to my husbands plans this weekend. (Sherpa wife) I chose to do the scheduled bike today on the trainer. Tomorrow I will brick Fridays ride with Sundays run. Kind of miss the bricks. I have my best runs post bike ride. See, attitude is on the rebound. Sound like a plan, Coach?
Thanks again-Jacklyn
Not sure what kind of improvement you see but your the psychic! Lol. Have a great day with your family.-Jacklyn
Well, this is what I did with my training.
Beginner bike focus week 2
Thursday-as sheduled
Friday- Sunday run in am 3.6miles, felt pretty good. Ran my first 9:25 mile.
Saturday's bike in PM on the trainer.
Saturday- off to go have fun and travel to Marks marathon. We have a museum trip planned.
Sunday- I'm going to run a trail called "Prefontain's trail" in Eugene. I'm sure you know who he is. It's 4.6 miles thru the woods and along the river. I'll z2 it so I can enjoy the run and not cook myself for next week. The path is flat with bark chip. The pictures are great.
Have a great weekend. My attitude has recovered it's acute dump in the gutter. There's a smile on my face and i'm ready to get back to work. Jacklyn
Ok Coach P. I just read the article on "tapering with intent". It's as clear as mud. I noticed that my beginner bike focus doesn't taper it just runs into a test week prior to the Grand Fondo my A event for the spring. When should I start tapering and how? I've got 4 weeks to go time.
I'm feeling pretty good on my bike. I'm having a hard time swallowing my recent bike test result,s but hey maybe i'm really that fast. Hmmmm
Thanks bunches Coach P. -Jacklyn
I just received your card in the mail. My daughter was impressed! She said," Mom he really does exist! He's not just a voice on the computer."
Unlike Santa Claus you're real. Thank you very much. Myah and I were very happy to help. Have a wonderful day. It's supposed to 80+ here today. -JAcklyn
Sounds great. Have a wonderful time at your ride. Jealous!
Thanks, Jacklyn
Morning Coach!
IMTX was awesome to watch! Talk about motivation. I kept thinking about Annie during my stride run today. What a hero. My daughter was crying when she saw Annie cross the finish. Myah was so happy. ( She was rooting for all the girls).
I have a question. Next week is bike focused beginner test week, I have my Grand Fondo the following Sunday. Should I test or take it easy leading up to my first event of the season? If you vote take it easy. What should I do? Repeat a week?
Thank you very much for your help.
If you'd like, you can write out the specific week you plan on doing below using bullet points for each day. I can come in from there.
Thanks for getting back to me, Sir.
I just noticed that it's only a bike test. No run test next week. I can do that!
As suggested by the all knowing Coach P.
Goals for Grand Fondo
Time: 8.5 to 9 hours
Pace: 14+ mph. Heart rate 120-130's. Climbing 140's. I was able to maintain my heart rate during by race prep ride on Tuesday.
We averaged 13.1mph with a horrible head wind.
Nutrition: 1- 22 oz bottle of scratch per hour ( terrible drinker) That meets my fluid and sodium intake hourly. Don't tolerate the on course liquid nutrition. It's Hammer. Just going to bring powder and mix my own.
1 gel hourly. Yummy
Plus a PB&J hourly. There's lots of on course real food. I just have to eat it. I have a tendency to get tunnel vision and forget to eat and drink. Doing better. They make the PB&J.
My main focus is food and fluid. I have to do better! I'm ready to ROCK Coach. Wish me luck.
Thanks for everything.
Jacklyn
I'm kind of lost right now. I know my first event isn't a HIM or IM, I don't really know what info to pass on to you. If there's anything else that you need, want. Please let me know.
I try not to be too needy and answer my own questions with the wiki and reading threads.
I like homework.
Thanks bunches!
Jacklyn
I think your plan is perfect, as for the Thursday I think that you should plan on doing an hour ride to stay loose!!!
Thanks for getting back to me. Sounds like a plan. Any last minute advice on pacing? I don't want to blow up! Most of the climbing is in the first 40 miles then it flattens out. The hardest climb, honestly, is the first because it's 2.5 miles from the start. OUCH. It's the prettiest too.
Have a great holiday, Coach.
Thanks for the plan and pep talk. I won't forget it.
Jacklyn