Home› Coaching Forum 🧢

Jon R's Micro Thread

Jonathan RothbergJonathan Rothberg
in Coaching Forum 🧢
I have a question about how to restart my plan after having a knee injury.  I had a knee issue at the beginning of this year that caused pain when biking and running, I have been going to physical therapy and my knee is better and I am starting to ride again, my current plan has me finishing an Half Ironman Plan then going into an Ironman Plan in a few weeks, what is the best course of action for me to get back into training?  I signed up from Oceanside 70,3 which is March. 29th, I will not be racing since I just started to get back into training.  My Ironman is CDA June 29th, I hope to participate in this race and finish.  



In the past two weeks I have does 3 bike rides (6 miles, 10, miles, 15 miles) and will be running today (Thursday, March 20th) for the first time as well as doing another bike ride.  I have been going to Physical Therapy for the last 4 weeks and the knee pain is gone and the physical therapist has said I should be riding and running.

Comments

  • Coach PatrickCoach Patrick
    @Jonathan, super excited to hear you are on the comeback trail! I hope that first run went well...let me know!

    I suggest you load the Beginner HIM plan to end on IMCDA...then we'll start by following that week as written for the swim. For the bike and run you will do about 2/3 of the time, and I am not worried about intensity here. Then next week, we have you do the plan for closer to full time, but again no intensity. If you are feeling good in the third week, we can then have you start to add in some intensity.

    We have time to get you there...we just need to build you back in judiciously...
  • Jonathan RothbergJonathan Rothberg
    Patrick,

    I wanted to make sure you meant the Beginner Half Ironman plan and not the Beginner Ironman plan? So the run last Thursday went well, I ran walked for almost 2 miles and no issues. I will be doing it again this week. I biked about 65 miles last week so the biking is going well and I hope to increase my milage this week (as long as my knee allows it). I really appreciate your help with this.

    Jon
  • Coach PatrickCoach Patrick
    Jonathan, sorry, I meant beginner IM plan. That "H" was meant to be a silent "H". imageimage Glad you caught that!
  • Jonathan RothbergJonathan Rothberg
    I hope this is the right place to ask this question. I am in week 18 of the Intermediate IM training plan for IMCDA and on Friday I am supposed swim 3800m, I did that last week for a race rehearsal and a couple weeks before that. How vital is it that I do the full 3800m swim this week? Logistically its rather difficult to make that swim happen given that I am not the fastest swimmer so the whole swimming experience (driving there, changing, swimming, changing, etc) is an over 2 hour event for me. Is it ok if I substitute another swim workout for this one and include the run instead of doing the full 3800m swim?

    Thank you,
    Jon
  • Coach PatrickCoach Patrick
    Jr sorry I missed this-- I was at camp. No need to...what did you end up doing?
  • Jonathan RothbergJonathan Rothberg
    No worries, I ended up doing a normal swim workout (2 x 500yds, 3 x 400yds, 4 x 200yds, 2 x 100yds). I am guessing I should do the full 4200yd swim this week or is it ok to substitute another workout?
  • Coach PatrickCoach Patrick
    The closer you get to race weekend, the more I am a fan of those longer sets. If you don't want to do the full-time trial then do 4 x 1000 or something similar. At some point a good swim is sometimes less about your fitness and more about just being able to stay mentally in the game.
  • Jonathan RothbergJonathan Rothberg

    Patrick,

    I did the full Ironman length swim and I am glad I did it.  It helped a lot mentally and I improved 20 minutes from my first race rehearsal, so it was a pretty nice confidence booster.  Thank you for the great advice.

    Jon

  • Coach PatrickCoach Patrick
    Awesome. 20 minutes sounds like you took a short cut!! :). Kidding...it's all confidence from here on out!!
Sign In or Register to comment.