Training week for next HIM on June 7th
Finished week 20 of HIM Beginner....Did Oceanside last Saturday....took off Sun-Thursday....Donated Blood at City of Hope on Wednesday.....want some advice on when to resume and which week of the EN Plan to start in preparation for Boise on June 7th ?
Background: I got started on my HIM Beginner program in late January...I had about 8 week of training...no OS training....results below speak for themselves....not enough work was put in....I want to build on top of my current fitness level and be "ready" for Boise in 8 weeks from now....
Here is a cut n paste from my HIM CALIFORNIA race report....
Race Day Stats:
Total Time / AG Place / Overall Place: 6:41:17 / 61 /1594
? Swim Time / AG / OA: 40:07 / 39 / 1154
? T1 Time / AG / OA: 7:47 / ____________ / ____________
? Bike Time / AG / OA: 3:13:03 / 43 / 1350
? T2 Time / AG / OA: 4:08 / ____________ / ____________
? Run Time / AG / OA: 2:36:12 / 61 / 1605
Race Day Goals:
1 Have an open water swim time similar to my pool time
a Did you achieve it? Yes 40mins in OW vs. 38 mins in the pool
b Maintain form, stroke and sighting
2 Maintain a sustainable bike pace over 56 miles
a Did you achieve it? No. Averaged 17.4 mph at Oceanside versus 18.5 mph on flat training routes
b What helped or prevented you from achieving it? I kept an eye on my Garmin 500 and maintained an average cadence of 80 and power numbers in the lower 200 W range ( I have only had the power tap for about 2 weeks) as follows:
Power Avg Power: |
195 W |
|
Max Power: |
603 W |
|
Max Avg Power (20 min): |
214 W |
|
Normalized Power (NP): |
209 W |
|
Intensity Factor (IF): |
1.047 |
|
Training Stress Score (TSS): |
349.1 |
|
Work: |
2,236 kJ |
RUN GOALS: Maintain a sub-10 minute pace on the 13.1mi run
a Did you achieve it? No. I did 11:54 pace
b What helped or prevented you from achieving it? I did not put in all of the workouts & miles on the EN program. Longest run was 9 miles before this event. Felt that my calf needed extra rest and recovery. Coming off the bike my quads felt tight for the first 1-2 miles. They felt better after mile 3. I did not stay on pace with my fluids during the run. I started to get dry mouth around mile 8 and couldn’t catch up.
I look forward to your reply
Eric Burney
3 Maintain a sub-10 minute pace on the 13.1mi run
a Did you achieve it? No. I did 11:54 pace
b What helped or prevented you from achieving it? I did not put in all of the workouts & miles. Longest run was 9 miles before this event. Felt that my calf needed extra rest and recovery. Coming off the bike my quads felt tight for the first 1-2 miles. They felt better after mile 3. I did not stay on pace with my fluids during the run. I started to get dry mouth around mile 8 and couldn’t catch up.
Comments
Eric,
Today, please load up the Beginner HIM plan, setting it to end on Boise. The intent is to carry your Cali 70.3 fitness into another round of the HIM plan.
Did you post your RR in the race report forum, for the team to offer their advice?
Also, I have to tell you that you've introduced some friction into your training by donating blood. You're training zones will be significantly impacted and you'll probably take 4-5wks to get back to normal. I did this ~20 days before my first Ironman, Florida 2000, and I was surprised at how large of an effect it had.
Rich,
Will start at week 12 of 20 week HIM...have not posted my RR yet but will do later this week....the Blood donation was for a co-worker going thru Chemo at City of Hope...wasn't aware of the prolonged recovery and effect on my training.... I did not look in the forums to see how blood donation affect training..... is this common knowledge among EN's? Since you say it will take 4-5 weeks to recover ...should I change the intensity of the work outs since I donated blood 5 days ago ? Please advise. Thx.
Eric Burney
I get that it's for a great cause, good on you. In my experience, you'll just be going slower at the same HR and RPE. So if training with power and/or pace, I would recommend you use HR and RPE instead, until you can wrap your head around whatever changes you experience.