regarding week 5 of HIM plan: Thursday was BLANK (error?) - but I knew better than to believe it was intended as a day off.
regarding week 5 & 6 of HIM plan: Monday (today) says "Minimum Swim Distance this Week: 8k". But if I add Mon + Fri swim, I get 5.4k (5400 yards or meters). Where does 8k come from?
Hi Coach, I thought you guys were able to see what plan I'm in! I loaded "EN*HIM MINIMALIST...." Plan right after Swim Camp, on April 23. That is the one with the missing Thursday in wk 5.
How shall I adjust for a camping & rock climbing excursion this weekend? HIM Wk 7 says Sat is a big RR day, but No can do. Can I push this back 1 wk to 21 May?
I might be able to do an OW swim in 50deg F lake (brrr!). I would be accompanied by friends in a canoe. Plenty of opportunity for running, zero opportunity for biking.
Hi Coach, I would like some tips on adjusting my schedule adjustments :-)
Background: I returned from a 9 day Colorado backpacking trip at 10000 ft + on Aug 5 (1 day travel each on end). In discussions with Wicked Smart member Wm Jenks, I decided the CAMP WEEK I had missed while backpacking was important AND do-able, so although chonologically in wk 16, I am doing CAMP WEEK (15) NOW. So Aug 6-7, I did "rewind" to the end wk 14, jumped on my bike and felt ok biking 90 mi Sat and 30 mile Sun plus the 1hr run (extra red blood cells making up for training loss, it seems).
The CAMP WEEK plan also works well because a group ride on the IMWI course (newly changed!) Aug 13 became available (had to miss one Aug 6). So CAMP WEEK says:
Fri Aug 12 -- RR - swim 1.5 hrs, bike 112 mi, run 1 hr Sat Aug 13 -- bike 56-70 mi, run 30 min race pace
However, the supported group ride is Saturday, so it seems better to switch the Fri/Sat bike mileage, to bike the full 112 mi with aid stations. What do you think about this? Finally, given the above week-shifts, how should I adjust week 17 and get back on schedule?
Mr Jenks has kept you on the right path for sure. I agree that swapping Fri/Sat to get the full 112 with stops is the best idea. Spend time reviewing your race plan to make sure you can pace that group ride properly for maximum learning.
For week 17, I'd have you Take Monday off, and then Swim only Tuesday. Wednesday is back at it...effort as the power might not be there quite yet!
Have a great weekend and please post a picture or two to the dashboard!
ARRRGG! To keep my SAU account in the positive, Sat is a family excursion. I MAY be able to fit in 3hrs of bike or run Sat early AM - how should I use that 3 hrs? Otherwise, should I shift the " most important workout of the season" day to FRIDAY or to SUNDAY?
I am really enjoying the long rides - got to workout this past wknd in another area of the "Driftless Region" in NE Iowa - very similar terrain to IMWI bike course. Pacing in hilly terrain looks like 16mph AT ABOVE GOAL WATTS - that means AT gaol watts of ~140, I'll be on the IMWI course for around 7:30 !
Some people complain about the training, but the real work is balancing family act. Kudos to you for doing the real work. I suggest you move that you work out Friday and then any remaining time you have on Sunday put into an ABP ride. what do you think you can get on Friday?
Thanks, Coach! on FRIDAY, I should be able to do the entire RR: 90 min swim, 7 hour bike, 1 hour run. on SAT, I will try to squeeze in a 2 hour run before family trip. SUNDAY should be go-ahead with 3 hour ABP ride.
Hi Coach, please clear up RR bike distance/duration:
Week 18 podcast emphasizes time on the bike should be what I expect on hilly Race Day @140 watts = 7.5 hours ! But RR workout description clearly says "no more than 6 hrs". Which should it be?
Well, Since I did that workout today, I went with 7 hrs! I managed to do the whole 90 min swim before. Fueling with VITARGO and a couple nutrition bars worked great :-)
here's the TP workout: http://tpks.ws/MJpRb Last 10+ miles I definitely pushed hard - it was raining, busy roads, and I wanted to be home!
I am trying to get my head around being on the IMWI for 7:30 at least at goal watts of 140, that's around 15 mph!!
But, "It's not a bike race. Keep on repeating that. It's not a bike race. It's not a bike race."
That's a great ride! I am bummed that we lost your heart rate over the second half because I like to see how steady you can keep that. Remember, your race day ride will be faster by defaults. But that doesn't mean you can be any less smart or diligent about your nutrition and pacing!!
But... WHY would race day be faster than the Aug 26 ride? That ride was purposefully going HIGHER than goal watts (typical 10 mile lap NP was 150 to 170)! My mind is set (via EN indoctrination ) that goal bike power-pace is what saves me for the marathon - and I have not ever done a long ride at 140 W because none of them were followed by a 4-5 hr run!
July 12 FTP test = 200-5% = 190 W ; IM pace = FTP x 0.7 = 133. Therefore approx IMWI goal pace = 140W
Aug 24 FTP test = 210-5% = 200 W, therefore not much change, keep race goal pace at 140W (see http://tpks.ws/Aoc5X) . Then, according to EN, "prove that my bike portion was too slow by GOING FASTER in the marathon!"
So, is 140 W my magic IMWI2016 number?
Regarding lost HR data: I think, based on previous long rides, that my last hour bike average HR will be around 110-116.
Thanks Coach, great explanation and feedback. According to my 116 mi ride Aug 26 (See my 525.8 TSS bike workout in TP. http://tpks.ws/MJpRb), 5 hr power is around 150 W -- by making several different 5 hr selections of the workout graph, NP for the selection is around 150W. ... but that isn't that simply because I was TRYING to maintain 150 that day (knowing I would not be running 26.2 miles after!)? And NOT because 150 is my smartest for RACE? Thanks!
Glenn, you are right. We can't have you look at just one ride, I meant look at the Power Duration chart....see what your trend has been over your training this year.
Comments
Hello Coach,
regarding week 5 of HIM plan: Thursday was BLANK (error?) - but I knew better than to believe it was intended as a day off.
regarding week 5 & 6 of HIM plan: Monday (today) says "Minimum Swim Distance this Week: 8k". But if I add Mon + Fri swim, I get 5.4k (5400 yards or meters). Where does 8k come from?
I thought you guys were able to see what plan I'm in!
I loaded "EN*HIM MINIMALIST...." Plan right after Swim Camp, on April 23. That is the one with the missing Thursday in wk 5.
Hi Coach,
How shall I adjust for a camping & rock climbing excursion this weekend? HIM Wk 7 says Sat is a big RR day, but No can do. Can I push this back 1 wk to 21 May?
I might be able to do an OW swim in 50deg F lake (brrr!). I would be accompanied by friends in a canoe. Plenty of opportunity for running, zero opportunity for biking.
Thank you.
1. Skip the big day...it's just an exercise in nutrition and pacing, and I'd rather not lose future good weekend sessions for it.
2. Since you are going to be active this weekend, I am really not worried about missed sessions (example -- trip to Vegas for gambling).
3. I say that you plan on running on Sat / Sun, between 40' and 60', but not hard. Just complimentary to what you are doing on the road.
4. Wed as planned. Thursday long run as planned. Friday AM is the FTP from Saturday's ride, on a trainer, as best you can.
5. With all of that, you will be able to have fun this weekend AND get right back to training on Monday.
Have a great trip!
~ Coach P
I would like some tips on adjusting my schedule adjustments :-)
Background: I returned from a 9 day Colorado backpacking trip at 10000 ft + on Aug 5 (1 day travel each on end). In discussions with Wicked Smart member Wm Jenks, I decided the CAMP WEEK I had missed while backpacking was important AND do-able, so although chonologically in wk 16, I am doing CAMP WEEK (15) NOW. So Aug 6-7, I did "rewind" to the end wk 14, jumped on my bike and felt ok biking 90 mi Sat and 30 mile Sun plus the 1hr run (extra red blood cells making up for training loss, it seems).
The CAMP WEEK plan also works well because a group ride on the IMWI course (newly changed!) Aug 13 became available (had to miss one Aug 6). So CAMP WEEK says:
Fri Aug 12 -- RR - swim 1.5 hrs, bike 112 mi, run 1 hr
Sat Aug 13 -- bike 56-70 mi, run 30 min race pace
However, the supported group ride is Saturday, so it seems better to switch the Fri/Sat bike mileage, to bike the full 112 mi with aid stations. What do you think about this?
Finally, given the above week-shifts, how should I adjust week 17 and get back on schedule?
Thank you!
Mr Jenks has kept you on the right path for sure. I agree that swapping Fri/Sat to get the full 112 with stops is the best idea. Spend time reviewing your race plan to make sure you can pace that group ride properly for maximum learning.
For week 17, I'd have you Take Monday off, and then Swim only Tuesday. Wednesday is back at it...effort as the power might not be there quite yet!
Have a great weekend and please post a picture or two to the dashboard!
~ Coach P
Hi Coach,
ARRRGG! To keep my SAU account in the positive, Sat is a family excursion. I MAY be able to fit in 3hrs of bike or run Sat early AM - how should I use that 3 hrs? Otherwise, should I shift the " most important workout of the season" day to FRIDAY or to SUNDAY?
I am really enjoying the long rides - got to workout this past wknd in another area of the "Driftless Region" in NE Iowa - very similar terrain to IMWI bike course. Pacing in hilly terrain looks like 16mph AT ABOVE GOAL WATTS - that means AT gaol watts of ~140, I'll be on the IMWI course for around 7:30
!
Thanks for all your labor and help.
Glenn
Some people complain about the training, but the real work is balancing family act. Kudos to you for doing the real work. I suggest you move that you work out Friday and then any remaining time you have on Sunday put into an ABP ride. what do you think you can get on Friday?
~ Coach P
on FRIDAY, I should be able to do the entire RR: 90 min swim, 7 hour bike, 1 hour run.
on SAT, I will try to squeeze in a 2 hour run before family trip.
SUNDAY should be go-ahead with 3 hour ABP ride.
Hi Coach, please clear up RR bike distance/duration:
Week 18 podcast emphasizes time on the bike should be what I expect on hilly Race Day @140 watts = 7.5 hours ! But RR workout description clearly says "no more than 6 hrs". Which should it be?
Well, Since I did that workout today, I went with 7 hrs! I managed to do the whole 90 min swim before. Fueling with VITARGO and a couple nutrition bars worked great :-)
at goal watts of 140, that's around 15 mph!!
here's the TP workout: http://tpks.ws/MJpRb Last 10+ miles I definitely pushed hard - it was raining, busy roads, and I wanted to be home!
I am trying to get my head around being on the IMWI for 7:30 at least
But, "It's not a bike race. Keep on repeating that. It's not a bike race. It's not a bike race."
Thanks Coach P!
But... WHY would race day be faster than the Aug 26 ride? That ride was purposefully going HIGHER than goal watts (typical 10 mile lap NP was 150 to 170)! My mind is set (via EN indoctrination
) that goal bike power-pace is what saves me for the marathon - and I have not ever done a long ride at 140 W because none of them were followed by a 4-5 hr run!
July 12 FTP test = 200-5% = 190 W ; IM pace = FTP x 0.7 = 133. Therefore approx IMWI goal pace = 140W
Aug 24 FTP test = 210-5% = 200 W, therefore not much change, keep race goal pace at 140W (see http://tpks.ws/Aoc5X) . Then, according to EN, "prove that my bike portion was too slow by GOING FASTER in the marathon!"
So, is 140 W my magic IMWI2016 number?
Regarding lost HR data: I think, based on previous long rides, that my last hour bike average HR will be around 110-116.
+ Tapered
+ Smarter with good strategy
+ Aero set up and intentional aero actions
+ In draft pack of the "overall" race
I have seen it every year. Folks do a ride, complain EN has done nothing all year, then they race 25' faster..just how it is. Trust the taper!
That said, what has your 5 hour power been. It's a more accurate reflection of what you have been doing vs what your potential is...let me know...
~ Coach P
According to my 116 mi ride Aug 26 (See my 525.8 TSS bike workout in TP. http://tpks.ws/MJpRb), 5 hr power is around 150 W -- by making several different 5 hr selections of the workout graph, NP for the selection is around 150W.
... but that isn't that simply because I was TRYING to maintain 150 that day (knowing I would not be running 26.2 miles after!)? And NOT because 150 is my smartest for RACE?
Thanks!
http://home.trainingpeaks.com/blog/article/4-key-uses-for-the-power-duration-model
You are most likely looking at 4 to 5 hour power as you likely haven't done a five or more 5 hour rides.
Thanks for help keeping me on track!!! My poor fingers can't keep up with my brains some time!
~ Coach P