Xavier Theunissen Macro Forum

XavierTheunissen

Hi Chris,

Thanks for your mail and content.

Unfortunately, I have a recent injury since yesterday underneath my heel, probably from running with the wrong shoes. So I won't be running for a couple of days, it kinda hurts and it needs rest.

And this weekend I have a friend coming over, I am giving him my full attention, so no bike testride. I will be doing a social ride with him though.

Nevertheless, I did do some testing recently. In january, I had a 10k (43:30), with an average HR of 170. But I was totally wasted losing quite some speed at the second half. I guess my Tresholg HR is somewhat lower, probably 165

Two months ago I did a 20 minutes bike test on the trainer with an average HR of 150. Considering other efforts (during climbs), this would be a good indicator for my Treshold.

Hopefully I will be running again next week. As for the IMWISC trainingcamp, I am in the USA, so that is a posisbility. Will look into that.

I hope you can do something with these data? 

Thanks again, Xavier

Coach Rich

Hi Xavier,

Ok, thanks for the notes. I recommend you use these HR's for the calculation of your training zones. 

XavierTheunissen

Rich,

One more question, why do you do a half triathlon and then a full triathlon training plan? Because my main goal is to finish well in the Fulln Triathlon in September. The 6/22 half is for me not much more than a training session, I don't won't to go all out and peak for that one.

Wouldn't it be better to do the advanced Ironman?

Xavier

Coach Rich

Posted By Xavier Theunissen on 07 May 2014 09:21 AM

Rich,

One more question, why do you do a half triathlon and then a full triathlon training plan? Because my main goal is to finish well in the Fulln Triathlon in September. The 6/22 half is for me not much more than a training session, I don't won't to go all out and peak for that one.

Wouldn't it be better to do the advanced Ironman?

Xavier

 

A couple reasons:

 

• Wks 13-20 of the HIM plan are much harder, much more serious "get faster" work than Wks2-10 of the IM plan. 
• You absolutely should race the HIM as an A-race, not as a training session. You should put your head into a place where you are training 100% for a half...and then when that's done you'll transition your head to training for an IM. As a first time Ironman athlete you do NOT want your head to be in an "I'm training for an Ironman" space for months and months.

Bottomline, about 100% of our athletes who are racing IMWI will begin their Ironman training plan on about 6/16 or 6/23. We've scheduled seasons like this for years. It works 

 

XavierTheunissen

Thanks, somehow I agree with you on point 2, IM Wisconsin is still very far away. Let's stick to the plan then!

Coach Rich

Posted By Xavier Theunissen on 07 May 2014 10:30 PM

Thanks, somehow I agree with you on point 2, IM Wisconsin is still very far away. Let's stick to the plan then!

Great, good luck!

XavierTheunissen

Hi,
This week is week 15 of my advanced HIM. I will be having a Triple T in Ohio this weekend, meaning a super sprint on Friday, two OD's on Saturday and a Half Ironman on Sunday. I won't be pushing as in an A race, but of course, it's a race, so I will exhaust myself. It's also a lot of miles.

How do I need to adjust this week in order to get it right for a good preparation for the weekend?

Thanks, Xavier

Coach Rich

Posted By Xavier Theunissen on 12 May 2014 09:37 PM


Hi,

This week is week 15 of my advanced HIM. I will be having a Triple T in Ohio this weekend, meaning a super sprint on Friday, two OD's on Saturday and a Half Ironman on Sunday. I won't be pushing as in an A race, but of course, it's a race, so I will exhaust myself. It's also a lot of miles.



How do I need to adjust this week in order to get it right for a good preparation for the weekend?



Thanks, Xavier

Hi Xavier,

Lots of good information here on inserting races into your training plan.

XavierTheunissen

First of all, let me say 'Hi' from Ben Vanmarcke and Lynda Neuman, I camped with them at TTT, and they were great fun.

I finished the TTT, although with some dissappointment. Underestimated the race probably, and undertrained at running. And probably went to fast in the first two races. Total time was 12:59:00, one hour more than I hoped for..

- I am fairly satisfied with the swim, no problems with speed (finished well at the Sprint distance) but slower at the longer distances. Have to pay attention to that part.
- The bike portion was quite good, finished in the upper 20% in the Sprint and OD's, slowed down a lot for the half IM because I wanted to save myself for the run.
- The run was bad. Didn't train enough, that's for sure. Also did very few bricks. One year ago I did 1:42:00 after a very tough bike ride, now I did 2:30... Already at the sprint I felt like no power in the legs, in the first OD I hang on, but the second I was already walking uphill the last 3 miles. The half Marathon was a disaster, I had terrible soreness in my quads and ITbands in the morning, and when I started to run I felt pain with every step. So I just survived.

Main reason of my lack of training were some injuries I had in the off season in my calves, my heel and last month my IT Bands. Because of that, I averaged only a weekly 12 miles last three months, with only 8 miles weekly the last three weeks. So I think I know what to do. To prevent injuries, do more foamrolling and stretching. And to perform better, ramp up my weekly mileage.

If you have any thoughts on this, please let me know.

Thanks, Xavier

Coach Rich

Posted By Xavier Theunissen on 20 May 2014 09:09 AM


First of all, let me say 'Hi' from Ben Vanmarcke and Lynda Neuman, I camped with them at TTT, and they were great fun.



I finished the TTT, although with some dissappointment. Underestimated the race probably, and undertrained at running. And probably went to fast in the first two races. Total time was 12:59:00, one hour more than I hoped for..



- I am fairly satisfied with the swim, no problems with speed (finished well at the Sprint distance) but slower at the longer distances. Have to pay attention to that part.

- The bike portion was quite good, finished in the upper 20% in the Sprint and OD's, slowed down a lot for the half IM because I wanted to save myself for the run.

- The run was bad. Didn't train enough, that's for sure. Also did very few bricks. One year ago I did 1:42:00 after a very tough bike ride, now I did 2:30... Already at the sprint I felt like no power in the legs, in the first OD I hang on, but the second I was already walking uphill the last 3 miles. The half Marathon was a disaster, I had terrible soreness in my quads and ITbands in the morning, and when I started to run I felt pain with every step. So I just survived.



Main reason of my lack of training were some injuries I had in the off season in my calves, my heel and last month my IT Bands. Because of that, I averaged only a weekly 12 miles last three months, with only 8 miles weekly the last three weeks. So I think I know what to do. To prevent injuries, do more foamrolling and stretching. And to perform better, ramp up my weekly mileage.



If you have any thoughts on this, please let me know.



Thanks, Xavier

Hi Xavier,

Thanks for the detail. A few notes for you:

• TTT is a tough race, for sure. A lot of athletes underestimate it. 
• Highly recommend you write a race report and post it in the Race Report Forum. Be sure to include any specific race execution questions you have. 
• Please go here to read our thoughts on brick workouts. 
• Do your best to get as close to 100% healthy as you can by the date I've indicated you should load up the IM training plan. 

Good luck!