Tom's micro

Tom Box · January 13, 2014 8:04AM

I'm still trying to figure this stuff out. So for my Wednesday bike workout this week it says 65 min. But if I total it all up it comes to more than that with the 25 min warm up. Does the time in the upper right corner just indicate the main set time and not the warm up or cool down?

Also, is there a way to print out the workouts other than copy and paste?

Coach Patrick · January 13, 2014 9:30PM

Tom, not everyone does the 25' warm up....last year's survey suggested most did between 10 and 12', hence the math. That said, the bike math is never perfect....

Right now, no way to print. I personally am on a mac and would screengrab the part of the page I wanted (shift+apple+4) and print that image...

Tom Box · January 21, 2014 6:33PM

So I'm still a little confused on the times in the upper right hand corner of the days workout. If I have a run workout scheduled that says 45 min in the upper right hand corner, is that time just the main sets? There seems to be several of the workouts which say to do the remaining bit of the workout at a certain zone. If the warm up is not included then I would obviously be doing more of that zone at the end of the workout. Just trying to figure out if it says 45 minutes, do I wake up 45 minutes earlier, or more like 55-60 minutes earlier so I can include the warmup?

Thanks, Tom

Coach Patrick · January 21, 2014 8:52PM

Tom -

Sorry! So the 45' in the upper right hand corner is the Coaches' Best Guess at the total duration of that workout -- at the very least it's the TIME CEILING (you don't add more and more).

So the main set would be something like this:

Run 60' -- MS: 2 x 1 mile (4'), 2 x 1/2 mile, all @ TP/Zone4/Hard. Remainder of run is how you feel, but try to accumulate more MP/Zone2/Steady time.

That means the total run is targeted at 45'. So you do the EN warm up and it takes you 15' (30' to go!). Then you do 2 x 1 mile at 8:00 pace, each with 4' of recovery (24 minutes of workout time), then 2 x 1/2 mile (also at 8:00 pace) which is another 8' of work...assuming you recover 2' after each, you now are at 51 total minutes of workout time, with 9 minutes left. You can shut it down here or continue running up to 9 more minutes in / around Zone 2 pace.

Does that help?

Tom Box · January 21, 2014 10:43PM

Sort of helps.

So the time in the upper right hand corner includes the warm up, right?

Coach Patrick · January 23, 2014 11:13AM

Yes, IF your warm up is 15 minutes or less.

IF the warm up you choose is greater than 15 minutes, you will need to add that extra time to the workout!

Tom Box · February 11, 2014 8:26PM

I just watched the video for week 7 IM plan. I seem to be missing something because in the video you talk about a big tri week and much more volume with a 56 mile bike followed by a 100 mile bike during the week. I don't see that on my advanced IM plan week 7. Am I missing something?

Coach Patrick · February 12, 2014 9:43PM

@Tom....wow...good catch! We updated the IM plans to make the emphasis on volume be the Camp Week (week 15) just a few weeks ago. If you want to do the Big Bike week, that's a separate plan you can follow for a week. There's more information on it in the wiki here: http://members.endurancenation.us/Resources/Wiki/tabid/91/Default.aspx?topic=Volume+Strategy+Series,+Part+II:+The+Big+Bike+Week

If you want to consider it, or a portion of it, we can discuss that here...

Tom Box · March 24, 2014 2:41PM

Coach P

Could you clarify the Wednesday bike workout and Thursday long run for this week of my advanced ironman plan? The bike MS1 just has 2x20' (2') but doesn't indicate what power level.

The Thursday run has 60' z1, 45' z2 then 30' final push which makes 135 minutes total not 120. Should I do the 135?

Coach Patrick · March 25, 2014 9:38PM

@tom, the 2x20 should be in Zone 4 / FTP and yes to 135 on the run...I will make those edits this week, thanks!

Tom Box · April 11, 2014 5:13PM

Had two flats on my camp day 1 ride today and so only got 67 miles on the bike. Did the hour run and plan to do the 112 miles tomorrow and the long run on Sunday. Should I make any adjustments since I didn't get the full 112 in today?

Coach Patrick · April 12, 2014 5:15AM

I think the only adjustment you need to make this change in the rear tire! Did you leave it on after a couple months on the trainer? Sometimes that happens… Good luck with the rest of your riding but stick to the schedule as is.

Tom Box · October 18, 2014 9:38PM

Coach P,

I'm finishing up the run focused plan this next week and then will start the out season plan. The final week of the run focus has testing and the first week of the out season has testing. When should I do the testing and then what should I substitute for the other week?

Tom

Coach Patrick · October 19, 2014 9:33PM

Tom - skip,the final run focus week and rest up...you can test in Week 1 of the OS. I suggest really chilling it. Monday- Thursday. You can do and easy run Friday and Spin Sat....Sunday off then we kick off the OS!!!!!

Tom Box · January 16, 2015 3:26PM

Coach,
So I'm in week 12 of NOS and the Saturday rides have the notation about extending the ride if you have a race coming up right after the OS. I'm doing Florida 70.3 on April 12 so after the OS jump into swim camp and then week 13 of the HIM plan. However, I'm riding the trainer and the note on the Saturday workout says to only extend the ride on a trainer if you have been given the ok by the coaches. Is it appropriate for me to start extending on the trainer? Do I get the ok?
Tom

Coach Patrick · January 19, 2015 4:41PM

Tom, great to hear from you! I say you can extend, but let's keep it gradual. I wouldn't have you go longer than 2.5 hours indoors, so you can start to build it up to there...when you are in weeks 16+ you'll need to do the "full ride time" even though you are indoors, so you can build towards that as an ultimate deadline. If you are crazy and love to train it up, you can target Week 15 as the full ride time and start building up to that!

Tom Box · January 24, 2015 2:35PM

Hey coach, I'm finishing up the NOS. Thanks for the advice in your last reply on extending the ride time for my saturday ride. I have a half marathon to finish the OS but it is on saturday not Sunday. How should I change up the workouts this week? I don't want to miss the scheduled Saturday bike workout because of the build up for Florida 70.3 in April (extended today's ride from 90 to 120 minutes). Thanks for your help.

Coach Patrick · January 28, 2015 8:19PM

Tom, no worries. You can do the Sat half Mary and then just get in a steady ride (Z1/Z2) on Sunday for time. There's value in that session but the focus is on your half. Be sure to check out the pacing section of the wiki so you get the half right!!

Tom Box · June 10, 2015 2:33PM

Coach,

I'm currently in week 5 of the advanced IM plan for IM Choo. On Sunday I leave on a cruise to Alaska with the family. My plan was to do all my runs on the ship treadmill, get 2-3 spin bike rides in on the ship and bring my cordz for some "swim work". Any other suggestions or something I should be doing instead? Should I increase a couple workouts this week and the week after the cruise as far as volume or intensity goes? Thanks for your help.
Tom

Coach Patrick · June 11, 2015 5:53AM

Tom, I think your plan is fine. When you come back you might want to go 4 bikes that week as #1 will be more "how does this thing work again?" and most likely in Zone 2-3. Otherwise just try not to eat too much...you have plenty of Choo time when you come back!

Tom Box · September 3, 2015 1:19PM

Coach,
I'm doing the advanced IM plan for choo. Next week (week 18) is the final race rehearsal scheduled for Saturday. Family issues will have me shift that to the day before on Friday. I'm assuming this is ok as well as shifting the Thursday and Friday workouts to the Wednesday and Thursday. I was thinking of then moving my Wednesday bike/run to the end of the week on Sunday. My question is what do you think of doing this bike run workout as an Olympic TRI in our area? This would be two weeks out from my race. Thoughts?

Coach Patrick · September 7, 2015 5:02AM

Tom, great adjustment and great outcome. I am all about the Oly, good chance to test your race set up, etc, but I want all smiles and FUN...not too serious.

Biggest thing is safety. Can't have you riding into a bridge abutment, etc.

Pinky swear?

Tom Box · September 30, 2015 10:31AM

Hey coach, do you ever schedule post race phone calls for times other than what is listed on the scheduler? I just did IM CHOO and would like to discuss my performance. I'm on the west coast and all the times listed are during my work day. I work in the operating room and it's difficult to schedule more than a couple days in advance to know whether I would be available at a specific time. Coach Rich's scheduler doesn't list any times available at all. Thanks.

Coach Patrick · October 1, 2015 6:11AM

tom, thanks for reaching out...Yes, I do...but...since rich is the CHOO coach and he's on the west coast...makes much more sense. I will get him to reach out to you..stay tuned!

Tom Box · October 1, 2015 7:36AM

Ok thanks.

On another note, I just updated my road map with coach R and he suggested I get your input. I'm doing the NYC marathon on 11/1. Im doing the post ironman transition for 2 weeks then will load up the balanced marathon plan for the 3 weeks before the race. Any suggestions/modifications that you see I should make given the fact that I just did IM CHOO?

Patricia Rosen · October 1, 2015 10:34AM

Hi, tom! I'm also doing New York... touch base if you want to get together with our group for lunch or what ever

Tom Box · December 28, 2015 7:07AM

Coach,

I'm in week 10 of the November OS. I've noticed that the Saturday bike sessions say that there are no time goals and you can extend the time if you would like. I'm doing IM Texas this year so I've been doing between 90 and 120 minutes for my Saturday bike.

Two things: Can I extend the bike more? The notes for week 10 say to only extend to 2-3 hours on a trainer if I have the coaches approval. I will be on a trainer.

Also, the week 10 video is titled "adding bike time" but the link send you to week 11 about adding in swims to the OS.

Coach Patrick · December 31, 2015 8:38PM

Tom, you can...but it's not hard riding. I'd be incremental about it...add 20' per week...so 2:20, 2:40, 3:00....then back down a week at 2:00...maybe that week you can ride a slightly higher effort level....but you'll need that break.

What OS level is that? We can fix it....thanks!

Tom Box · January 1, 2016 9:02AM

Ok thanks. I'm in the advanced OS plan.

Coach Patrick · January 5, 2016 8:20PM

Don't ride too much...you're making me jealous!!!

Tom Box · March 14, 2016 5:03PM

Coach, I can't make it to the Texas camp but I was hoping to do pretty much the same workouts so I can get that fitness bump with the big cycling weekend. Can you send me the workout summary for the camp and how people are changing this weeks schedule up. I see we have a long split run on Thursday this week. Do the camp people plan on doing that and then the long bike stuff on Friday and Saturday?
Thanks, Tom

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