More on Peter Greagg's 2014 Season Reset
I asked
"Hey Coach P
I am 21 weeks away from my A Race, IM Australia (May 4),
and 11 weeks away from my B minus Race, 70.3 (February 23).I have done no training from 5 weeks due to a hernia, which was repaired 2 weeks ago.
My surgeon says I can start training again, but only at Z1/Z2 intensities, but after 2 weeks of Z1/Z2 training, I can resume full training
I successfully completed the OS, achieving slightly better FTP and Vdot than last season. After the OS, I was at week 3 of a 5x5 hack devised by Coach P. We had planned to finish the 5x5 hack, and then load the Intermediate 70.3 plan until the B minus race, then load the IM Intermediate plan. Question is this, should I just ease myself into the Intermediate 70.3 Plan, or should I do something else?"
You replied
@Peter, welcome baaaaack!!!!! Glad to hear you are on the mend. I think that you should pick the Beginner level plan and then really be cautious in that first week. Your only goal is really to get into the routine of training...after 6 weeks (two easy, four at regular training) we can then decide if we want to move you to the Intermediate plan...let's just see how your body handles the return / ramp of training!y
Hi Patrick
Didn't have great training over Xmas/New Year — it was what it was!
This is the end of week 14 beginner HIM.
Have tried to do the prescribed intensity based on swaged FTP and Vdot for this week and last week.
(I did a couple of 1 mile FTP intervals that felt around the money. Likewise, I did a couple of 12 min FTP bike intervals).
I am having trouble with the long run and long bikes. The other wkos feel around the money and are ok.
Last week
Last Thursday, I could only do 80 mins @ half way between MP and EP.
On Saturday the TP/HMP run before the long bike was fine, but I could only do 3 of the 5 FTP intervals. I bagged the workout.
On Sunday the TP/HMP run before the long bike was fine, and I did the other 2 intervals from Saturday, and then finished with 80-85% FTP — this was just over 2 hours @ NP of 151 and VI = 1.08.
This week
On Thursday, I managed 90 mins @ 10 sec per kilometre slower than my MP — pretty happy with the wko but it was very tough. I was shelled for the rest of the day and most of Friday.
On Saturday (Race rehearsal), the first 90 mins NP was 144 with VI = 1.03, but next 30 mins slid to NP of 136. By this stage I was really struggling. I lay under a tree with my feet up for 10 mins and resumed, just trying to get it done. The following 30 min intervals NP were 127, 105, and 92. The whole ride was 3 hours 16 mins with NP of 132 and a VI of 1.08. I didn't even try to run.
I have been sleeping long (8/9 hours usually). Last night was 11 hours. I am eating very clean in accordance with (exactly) with my sports nutritionist's menu. I am fueling before, during and after every wko of 60 mins or longer.
If I hadn't paid for the accommodation (unrefundable) and race, I would probably suggest dropping the HIM, and just concentrate on my (only) A race, IM Australia.
So, where to from here?
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