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Emily BrinkleyEmily Brinkley
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P - Epic day of training ended up more like the universe was against us all day. Instead of going into the frustrating details, time to move on and take an unexpected rest day. Questions... 

1. I've moved my 4 hour bike to tomorrow. Ready to get to work. 

2. Should I plan to do the ABP ride Monday and skip the swim? Or do both? 

3. How should I adapt my schedule for the April 12th 70.3 (wk 14 IM Int)? No long run on Thursday, Friday off? 

Now if I can make it to bed tonight without putting anyone in a head lock, I think it will be ok. Thanks EB

Comments

  • Michael CrosbyMichael Crosby
    Coach P- I am racing the same 70.3 with Emily on April 12, so I am also curious of your response of how we adjust training that week of the race. But I am also curious as to how you would recommend us executing that race. Is it a tune up race for the benefit of going through the motions of establishing good habits/routines, practicing transitions, executing nutrition, etc... but holding back in terms of effort? Or do we race full on? I'm not experienced enough to know whether racing full on at this distance is enough to jeopardize IM Texas performance a month and a couple of day later. Appreciate your thoughts.
  • Coach PatrickCoach Patrick
    EB - Go with the swim. You miss the ABP ride but since you just did the long ride yesterday (Sun) you'll be in a tight spot hitting this week...would rather you don't overload it by putting the ABP ride today before tomorrow's FTP run and Wed FTP bike and Thu Long Run, etc. Too much. Instead, let's look for better effort across the board (105% FTP vs 100%, etc). Hard to do but the right thing to do.... image

    As for race day, 4/12 is a saturday. So regular week through Wed, doing that workout in the AM. Thursday is OFF (to pack / shop / get organized). Friday is AM swim before you leave or a brief bike/run (total 40mins) when you arrive to make sure all is well. Saturday is Race, Sunday is off.

    Since you are 5 weeks out from TX, the learning portion (tranistions, etc) is important but losing a weekend to a 70.3 isn't ideal. So we have you race it like a 70.3, that said:

    * You swim pace will be the same; HIM or IM we still swim comfortably.
    * Bike effort should be between .75 and .8 --- will be hard to ride the "recommended" effort b/c you have IM fatigue...don't force it. Fuel according to IM plans, practice aid stations, etc.
    * Run should be easy first 3 miles, then best effort for the remainder, as in between IM (Zone 2) to HIM (Zone 2). Again, you aren't in this race to win it, so somewhere on the run you will have to make the call of what is hard enough vs too hard...

    I am confident with Sunday off, Monday light swim, Tuesday run for time (not intensity)....that by Wed you'll be back at it!
  • Emily BrinkleyEmily Brinkley
    Hey Coach- can I set up a time to chat with you over phone this week?
  • Coach PatrickCoach Patrick
    @emily you -- and anyone on the team -- can chat with me anytime. My schedule is online here: http://meetme.so/patrickmccrann -- Please remember to include your phone number.
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