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OS Week 11 Adjustment Needed

kimmydctkimmydct
in Coaching Forum 🧢
Hi there!  I'm doing an indoor sprint tri on Sunday morning (300yd swim, 10 mile on spin bike and 3.1 mile run on indoor track).  I'm currently on Week 11 of the OS with Run Focus.  How should I adjust my training for the rest of the week?  (I don't feel I need to be rested to have a stellar performace, just more of a way to get in the training with a little higher "fun factor")

Comments

  • Coach PatrickCoach Patrick
    @Kim...fun is right!!! I say you do friday off. Saturday = regular ride but keep it to 60 minutes. Short run of 15' but easy. Then do the race on Sunday. If possible, add a few miles on the Tmill afterwards (an additional 2 to 4 miles). Have fun!
  • kimmydctkimmydct
    Thanks! And one more question.... I'm thinking of doing the Tour of Sufferlandria which happens to fall during the last week of the OS. Since I don't have my 10k until early April, this wouldn't impact that. My only concern is the ability (or lackof) to run during those 9 days. Running is my weak link so not sure if 9 days of cycling only is a good idea, but then again, it falls under the "fun with fitness" category.

    Also, I'm going to skip the 2 weeks swim camp post OS as I don't plan to start swimming until March-ish so I could do some run focus stuff til I jump into the GF plan to "make up" for 9 days of all/mostly cycling.

    Thoughts?
  • Coach PatrickCoach Patrick
    First, please make sure you get your bike and run tests done so we can capture any progress!!

    Also, do your bet to try and run 30' in Z1/Z2 as much as you can during the Tour. The workouts are hard but they aren't crazy long.

    The function of Swim Camp is part swimming but also PART RECOVERY. Filling it with more running isn't exactly what we intended!!!!
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