Joe Krum"s Micro Thread
Coach,
First post (never had the opportunity to speak directly with you). When two workouts are listed, e.g. a bike and a swim tomorrow, are they meant to be done back to back as a brick or fit in as the day allows? Is there a suggested recovery period between back to back run days (i.e. target at least 18 if not 24 hours) or doesn't this matter? Finally, I compete in two soccer leagues. One on Sunday mornings and the other Wednesday evenings. I played yesterday and skipped the suggested run workout. I'm willing to limit or even give up the soccer as I train for my first Ironman this year (IMAZ). Please advise (for both Wednesday this week and generally). Really excited to be a part of the EN Team!
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The only time a brick workout comes into play some last few weeks before your big race, so in this case I'm not worried about it. Spoke them up as you need to and use the color-coded indicators as a chance to do the most important workout first: the red! Is the most important workout followed by yellow and then green being the least important.
In general we recommend 24 hours between run workouts as best you can.
That soccer training is fine as long as you can stay healthy. The only time I ask you to turn it down as the last eight weeks before your big race, so you have plenty of time until then. For now we can drop the interval workout on Tuesdays in favor of these soccer practices.
The standard edit for a training plan with no running is to do interval bikes during the week: Tuesday and Thursday, followed by the regular weekend rides. Then your Monday/Wednesday/Friday workouts are swims.
You can take the Wednesday ride and do it on Tuesday and Thursday, or you can do the Wednesday ride on Thursday and do our 5 x 4 minutes at 110% effort/zone five with equal recoveries.
Seem to have made a full recovery, (apart from recovering running fitness). Ran twice last week. Sunday's run was 6.5mi in 50 or so minutes with 3x1mile (4") intervals. Miles were consistent (7:03-7:04). In week 8 of Get Faster Advanced. Couple of questions. Rode hard on the trainer in the bike test this morning only to discover that my computer was not properly set up and failed to capute either VO2 Max or FTP power data (frustrating doesn't begin to describe). I'd estimate 250-255 in terms of VO2 max and 220-230 normalized power over the 20 minutes. Do I need to retest? Also, given that this weekend is a holiday weekend, there'll likely be the opportunity to get at least 1 if not 2 rides in. Should I/how should I modify the plan?
You let me know when the run test is or how you want handle it, but I would plan on two rides outside – no goals from an intensity perspective just enjoy the weather and the time.
Not going to be able to get a 90 minute run in today (Half Iron week 7). Can I flip with swim tomorrow or just skip? JK
One of my IMAZ training partners is using an older version of your IM plan. Long bike during race prep has a significant number of Z4 intervals. The current plan is all about High Z2 Low Z3 Steady. My current FTP is 234 (calculated on a trainer). My goal at IMAZ is 21+mph avg. Am I really ready to go long and steady?
Similar question on the long runs. Current plan is for a lot of time spent in Z1 which calculates to 8:58 pace which seems really slow. I did not have a good run in Oceanside this year (my first 70.3 race) because I didn't understand how to race the bike and still averaged 7:52. JK
I have no idea why you picked 21+ mph or if your FTP + taper + race set up will support that speed. But I can promise you that you will be able to ride .72-.74 IF and have a really solid run.
It's the process and managing that process that counts...start chasing outcomes and your day will be over long before the finish line.
Tough workout today, WK 10 Advanced IM bike intervals. 2 Z4s (10' and 15') then 3 Z5s (5'). I couldn't even sustain the second Z4 interval and bailed on my first Z5. Felt like I was working a whole lot harder on the trainer than power indicated and couldn't find a sustainable cadence/gear to hit targets. Never happened before. Onward and upward or do I need to rebalance? I plan to run long tomorrow and hope for a long open water swim on Friday. This weekend I coach 9am youth soccer games on both Saturday and Sunday so I'll need to get my head around how I get my rides in (some comination of afternoon rides and the dreaded trainer).
HOWEVER, the most important part of test week is that it's a REST week as well...if you don't test, plse keep the spirit of the early portion of the week in place...
Personally, I would be off Monday, Tuesday light swim, Wednesday is steady bike...ideally you can pick things back up on Thursday with a run for time not intensity. By Saturday you are a rock star.
Big Kahuna went really smoothly. Trying to get back into a training rythm though has been tough. Work commitment Wednesday this week and commitments with the kids/family on Sunday. Can I stack 2 hour run Thursday, 5 hour bike Friday and 3 hour ABP ride Saturday? JK
Any implications to moving camp week up to this week (Week 14 advanced IM plan) from next week? Modifications required this week and next? JK
Your plan this week is fine, although I'm sure those "lost" days are actually decent involve lots of work and potentially stress. Do your best to recover and hit those other days of work.
I do love me that camp week, remember it's a tool to create specific training stress for adaptation. Moving closer to the actual race reduces the amount of stress that you can absorb. I'd probably go two long rides but both days without the runs and then just run long on the third day. But only as long as is required in that week of the plan, not the original camp week length. Deal?