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Jan FL 70.3 micro

Jan SchorpionJan Schorpion
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Coach P,

Currently in week 2 of 2 of swim camp. Will be switching to HIM intermediate plan next week for FL 70.3. It will have us start in week 11 of the plan. I will be traveling Thur-Sun of that week. Seems that Thurs is a big run day and Saturday will be swim/bike/run. I can probably get a run in on Thurs and Fri, maybe but very maybe a swim on Sunday. What's your advice on what to do and volume?

Comments

  • Coach PatrickCoach Patrick
    @Jan, no worries on the plan as it's week 11....plenty of time to go. That said, I think that you can do the regular week through Wed...then the long run on Sunday if you can. If you can't, then I suggest you adjust your week such that you do the Wed bike on Tuesday and the long run on Wed...then if you can, get in the tempo run on Friday. Thurs and Sat off...sunday if you can get in something short, great (your call) but the goal would be to get back 100% to the plan on Monday! Travel safely!!
  • Jan SchorpionJan Schorpion

    Coach,

    I can only get in one swim this week, and that would be tomorrow (Tues). I'm in week 17 of HIM training and Friday is a testing day in the pool. Should I do that one tomorrow? Or do tomorrow's 6x 500 and use best judgement for race pace?

  • Coach PatrickCoach Patrick
    Jan, if only swimming once, go with the 6 x 500s. Remember, you won't swim with a benchmark....it's not like you'll check your watch at each buoy to see if you are on pace or need to back off / pick it up. I think the 6 x 500s hold more value, specifically can nail them all within 5" of each other???? THAT"S a real test for sure!!! Good luck and let me know how it goes!
  • Jan SchorpionJan Schorpion

    Thanks for the advice coach P. The 6x 500 was definitely worth it and a serious challenge. Was also the furthest I ever swam. 



    Another question: Today was a bike test and I improved my FTP by 1 watt. However this is the first time since the start of the Nov OS I have been able to increase my FTP. It has always been the exact same number. Is there something I should be doing different or focusing on more? I usually get in all the bike workouts, especially zn3, zn4, and zn5 work. Sometimes have to cut out zn2 work because of boredom on the trainer. 

  • Coach PatrickCoach Patrick
    Jan, you might find that the 4' intervals at 110% will really help you out....we need you to spend some time (1 x a week) riding above your current FTP. I definitely would like to see more movement from your bike fitness. Has all your testing been consistent -- aka set up, measurement, etc?
  • Jan SchorpionJan Schorpion

    All rides have been with the same set up. Same tension on the trainer, tires inflated to 105psi, trainer road and same bike. I have been doing the prescribed HIM workouts until now. Which workouts should I look for to ride at 110%? I have FL 70.3 coming up in 3 weeks, so would it be wise to add those sessions in now or wait till after the race and then I think Coach Rich has me switching to the Get Fatser plan for a few weeks. Thanks for the advice. 

  • Coach PatrickCoach Patrick
    Jan, sorry I was camp-tired!!! I thought you were still in the OS....I would do those 100% intervals as 4 x 4' (4') on your Wednesday rides in place of the usual FTP work...you can keep the FTP on Sat (or Race Prep Work) and the ABP on Sunday...this variety should do you some good!
  • Jan SchorpionJan Schorpion

    Thanks Patrick, Ill begin doing those workouts on Wednesdays. Thanks for the advice. 

  • Coach PatrickCoach Patrick
    Of course! Keep me posted!!
  • Jan SchorpionJan Schorpion

    Patrick, weather was awful in Philadelphia this weekend. We attempted to do RR2 (bike part) in 40 degree rain and wind, but had to turn around. Couldn't feel my fingers after 15 min. RR1 a few weeks ago was done on the trainer and so I was really looking forward to getting RR2 done outside. I also did not have the motivation to get on the trainer after getting back home or for another 2-3 hours in the pain cave. What do you think about doing RR2 next Saturday, 1 week before the race?

  • Coach PatrickCoach Patrick
    Jan...ugh...such a crappy winter. I hear you. Yes to Saturday, but really have to be smart on pacing so you don't over do it...Sat would be RR, Sun would be OFF, etc....okay?

    Sending you good weather vibes!
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