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Rich Stanbaugh - Micro Thread

Rich StanbaughRich Stanbaugh
in Coaching Forum 🧢

Hi Coach,

I'm currently in week 4 of Get Faster / Advanced and am have to travel for business for the next two weeks. Biking is not going to be an option. Any suggestions on what I can do with the run to try to offset the missed bike sessions?

Thanks,

Rich

Comments

  • Coach PatrickCoach Patrick
    @Rich, we can keep you fit but we can't improve the bike...If at all possible test before you leave to capture any possible deltas in your fitness!

    I suggest that you run Monday / Wednesday / Friday / Saturday. So that's something like this:

    Mon - VO2 run of 45' with a main set of 4 x 3' @ 5k pace with 2' rest after each.
    Tues - Swim or Core / Yoga / Circuit.
    Wed - Run the regular Wednesday Run.
    Thu - Swim or Core / Yoga / Circuit.
    Fri - Run up to 45' with strides at the end for turnover focus.
    Sat - Long run (typical Sunday Run.
    Sun - OFF
  • Rich StanbaughRich Stanbaugh
    This was great help - thank you!
  • Rich StanbaughRich Stanbaugh

    Hi Coach - Merry Christmas / Happy New Year!

    I'm doing the Get Faster Advanced plan and I have a question about ON Time / VO2 Max Intervals. 

    On my last test, my 5-minute avg/norm power was 315/310 and my 20-minute avg/norm power was 258/258. When I plug this into the calculator, it says my Z5 range is: 270 - 294.

    When I get a VO2 Max interval like 7x 2'(2') VO2Max, should I target  315/310, Should I just go all out, or should I target  270-294?

    So far, I have been trying to exceed my previous VO2 Max numbers for the ON Time and have been seeing good improvement (darned hard)... but I don't understand what you are asking us to do with the workout.

    Thanks!

    Rich

  • Coach PatrickCoach Patrick
    Rich, the calculator isn't set up for you to manually enter your z5 efforts....when we built it, the test was different, now you do your own 5' power so the "estimate" function is irrelevant. Do your own 5' efforts, as that number is more relevant and thanks for your patience until we update the calculator!

    As for exceeding the power numbers, the plans are written to do the work at, or perhaps just above. So if my FTP is 285, I can turn in a 2 x 12' session that is 286 and 288 and be very happy with it. I don't want to turn in a 297 and a 275; that's a poor use of my time, especially considering that the second interval and the second half of the second interval is where all the fitness is gained.

    So yes, you can push things, but let's use the PowerMeter to be laser-specific and continue to make the work "count." Make sense? image
  • Rich StanbaughRich Stanbaugh
    Sorry Coach - still confused.
    Saturday, I have: MS2: 4 x 2'(2') @ Vo2/Zone5/Very Hard

    I'm confused about whether this means Z5, which for me is 270-294 watts, or VO2 Max, which I measured during the 5-minute test as 315 watts (avg)? Seems to me that it should be the 315, as I maintained that for 5-minutes... but I am confused by the mixing of V02 and Zone5, which to me are different things???

    Please and thank you,
    Rich
  • Coach PatrickCoach Patrick
    Rich, the z5 is VO2. Back in the day, waaaaaay back, EN didn't do a 5' test. So we had a calculator that PREDICTED Z5 (your VO2). Fast forward to 2013, we now have you do a 5' test...but the calculator is still running the old way.

    So...

    Since you proved you can do 315, then do it...but don't be afraid / unwilling to dial it back to 300 or 295 if you can't hold the same effort across all reps (which is our goal).

    Hope that helps!

    ~ Patrick
  • Rich StanbaughRich Stanbaugh

    Coach - I got it this time.

    Thanks for the patience!

  • Coach PatrickCoach Patrick
    Brother, it's what I am here for!
  • Rich StanbaughRich Stanbaugh
    Coach - this is race rehearsal weekend for me and I have 112 RR Friday followed by 112 Race Pace brick Saturday. I live in Detroit and am constrained to CompuTrainer for all bike rides so far this year, unlikely to get outside on bike before March 30 Cabo unless I go somewhere warm!

    I've read the comments / explanation about limiting trainer time... It is a trade off trying to get ready for an early race though.

    If you were going to modify the weekend rides to be trainer rides what would you suggest?

    Thank you!
  • Coach PatrickCoach Patrick
    Rich, one of them needs to be the long one, ideally the first one. You gotta just get the time in...so download the movies, etc. For day two, I might limit that to 3 hours which, oddly enough, will feel pretty short after the first day! We have officially entered the "you need volume" phase of your plan...remember to stay on top of fueling / hydration as you can really sweat indoors!
  • Rich StanbaughRich Stanbaugh
    Excellent - thanks Coach. You nailed my intentions. I did 5:15 last saturday and was 1.5# less than starting weight, so am feeling pretty good about the nutrition. I've got a stanley 450 cfm fan to keep cool and I'm thinking that I am going to load up Godfather parts 1 & 2 :-)
  • Rich StanbaughRich Stanbaugh
    Hi Coach - I have a business commitment that is going to force me to miss the IM Los Cabos Pre-Race Coach Call. Is this call recorded? I really am disappointed to miss it and would like to listen afterwards...

    Thank you!
    Rich
  • Coach PatrickCoach Patrick
    YES!!!!!
  • Rich StanbaughRich Stanbaugh
    Excellent - and where will I find the link? YouTube?
  • Coach PatrickCoach Patrick
    If you are registered, we email it to you...or it will be in the wiki under Race Execution / then click on the Cabos page!
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