Don Nowak's Macro Thread

donymo

Hey Coach,

I am doing Ironman Augusta and was wondering if attending the IM Chattanooga Camp would be a good idea?

I'd like to do that race one day and since the camp is close by, I thought it would be fun to attend it and get some good work in at the same time.  What do you think?

Coach Rich

Posted By Don Nowak on 20 Feb 2014 06:06 PM

Hey Coach,

I am doing Ironman Augusta and was wondering if attending the IM Chattanooga Camp would be a good idea?

I'd like to do that race one day and since the camp is close by, I thought it would be fun to attend it and get some good work in at the same time.  What do you think?

Yep, that works, plenty of time between the camp and race, and you'll learn a lot. 

donymo

Hi Rich,

I like to explore the idea of inserting a sprint triathlon (500m / 29k / 5k) on July 20.
What do you think?

Coach Rich

Posted By Don Nowak on 04 May 2014 01:15 PM


Hi Rich,



I like to explore the idea of inserting a sprint triathlon (500m / 29k / 5k) on July 20.

What do you think?

 

Not a problem but be sure to get in your long ride and long run that week. 

donymo

Hi Rich,

I just loaded the "Get Faster" plan and noticed there are no FTP or PACE testing sessions in it.
Does that testing process end now that we're beyond the OutSeason?
If not, when do I do it again. I just finished week 20 of the short course and there were no tests for the last 6-8 weeks.

Thanks,
Don

Coach Rich

Hey Don,

The tests in the GF plan are in Wk1 and Wk8. So depending on when I have you entering the GF plan (and I see that I put you into wk3, you won't have a test scheduled. That said, the Oly you did on 5/17 was probably a "good enough" test for you, as will the Oly on 6/29? That's why I didn't put you into Wk1 of the GF plan and why I'm having you in it through Wk8 = that 6/29 race serves as your test.

Let me know if you have any questions.

donymo

I do not consider the race a good test because of it being in the context of a triathlon.
In the triathlon on 5/17, I ran a 10k after the fatigue of the swim and 80 minute bike, not a solo 5k.
Also, the bike was hilly and I did not think in terms of a 20 minute time trial during the bike leg.

I see this going two possible ways:
1. Do no test and stick with my current vDot and FTP for the rest of the season
or
2. Test next this week or next week and then let those results be my vDot and FTP until after the 6/29 tri

Also, are there going to be tests during the HIM plan since I'm starting on week 9?
Or will I just stick with my mid-season vDot and FTP?

Thanks Rich

Coach Rich

Posted By Don Nowak on 19 May 2014 02:11 PM


I do not consider the race a good test because of it being in the context of a triathlon.

In the triathlon on 5/17, I ran a 10k after the fatigue of the swim and 80 minute bike, not a solo 5k.

Also, the bike was hilly and I did not think in terms of a 20 minute time trial during the bike leg.



I see this going two possible ways:

1. Do no test and stick with my current vDot and FTP for the rest of the season

or

2. Test next this week or next week and then let those results be my vDot and FTP until after the 6/29 tri Yes, you can do this now, or next week, or anytime by just substituting the test for any of the bike or run interval workouts. 



Also, are there going to be tests during the HIM plan since I'm starting on week 9?

Or will I just stick with my mid-season vDot and FTP? Yes, we have tests scheduled...however...testing for the purposes of resetting your paces / watts for training purposes is kinda overrated. It's often good enough to say "my last tested FTP is X. But based on my most recent interval workouts, the numbers I'm seeing on the dial, etc, I'm going to bump it to Y." Same with VDot. This non-testing, data-sorta-analysis, I know what Hard is method is usually what more experienced athletes do. They don't often do formal testing. 

However, when you get closer to your race, you want to be more and more sure of your FTP and VDot. That's when formal testing can be more valuable. 



Thanks Rich

donymo

Hey Coach,

I just listened to your OS talk tonight and you mentioned doing a half marathon at the end of the OS.

Am I to assume that there is no special training for this race - I just show up with my current fitness and run it?

Also, should I look for one completely after the OS is done or anytime in the middle?

Thanks,

Don

Coach Rich

Posted By Don Nowak on 14 Oct 2014 10:27 PM

Hey Coach,

I just listened to your OS talk tonight and you mentioned doing a half marathon at the end of the OS.

Am I to assume that there is no special training for this race - I just show up with my current fitness and run it?

Also, should I look for one completely after the OS is done or anytime in the middle?

Thanks,

Don

Towards the end of the OS is best. Using me as an example, I'm racing a 5k on T-day weekend, will find a 10k sometime in December, and 1-2x half marathons in Jan, early Feb. 

As I mentioned in the chat, Patrick will write half marathon long run guidance more explicitly into the OS plans in our latest rewrite. Those will be ready in time for 10/27

donymo

Hi Coach,

I'd like to do a century ride (100 mile option) on April 11 and wanted to run it by you to make sure it won't negatively affect anything.  I will be in Week 15 of my beginner HIM plan that week.  Should I do it?  Or the 61 mile option?  Or not at all?

Thanks 

Coach Rich

Posted By Don Nowak on 19 Jan 2015 04:20 PM

Hi Coach,

I'd like to do a century ride (100 mile option) on April 11 and wanted to run it by you to make sure it won't negatively affect anything.  I will be in Week 15 of my beginner HIM plan that week.  Should I do it?  Or the 61 mile option?  Or not at all?

Thanks 

That's fine, no problem doing that in your plan. And do the century vs 61mi option. Good luck!

donymo

One more cool event has come up, but I am concerned since it occurs on Week 18 of my HIM plan.

On Sat is my race rehearsal bike, which I know is uber-important.

There is a Gran Fondo on Sunday (rest day on the plan) with a 60 and 85 mile option.

What do you think?

Coach Rich

Posted By Don Nowak on 06 Feb 2015 11:05 PM


One more cool event has come up, but I am concerned since it occurs on Week 18 of my HIM plan.

On Sat is my race rehearsal bike, which I know is uber-important.

There is a Gran Fondo on Sunday (rest day on the plan) with a 60 and 85 mile option.

What do you think?

Hmmm...you'll be fine. That day off would be more necessary for IM athletes, less necessary for HIM athletes. 

donymo

Hey Coach, thanks for my new roadmap. You guess was correct in that I was going to follow GF as a guideline and adjust. I will check out the early weeks of the IM plan too. I had to laugh when you mention Jesuit and Rummel! You remember me! LOL
Thanks and looking forward to seeing you at the Chattanooga camp and the race.
Don

Coach Rich

Posted By Don Nowak on 02 May 2016 09:50 PM


Hey Coach, thanks for my new roadmap. You guess was correct in that I was going to follow GF as a guideline and adjust. I will check out the early weeks of the IM plan too. I had to laugh when you mention Jesuit and Rummel! You remember me! LOL

Thanks and looking forward to seeing you at the Chattanooga camp and the race.

Don

HIGH SCHOOL RIVALRY!!!