Scott Dinhofer Macro Thread
Posting this to the Micro & Macro threads as I am seeking both of your guidance:
I am traveling during weeks 6 & 7 prior to Ironman Mont Tremblant.
I am departing on Thursday June 26 and returning on Thursday July 10. I will be traveling to Tanzania to climb Mt Kilimanjaro with my daughter. Per query with Al T, he thought the injection of altitude would set me up well for a BBW beginning July 11. Note that I will be missing weeks 6 & 7 prior to IM with exception of potential workouts described below.
I have a number of days in this time available to build extra run miles. I will be not hiking and able to do a long run on Saturday June 28.
I should be able to do a run of moderate mileage on Sunday July 6. I then fly to Istanbul, where I will spend a few days. I will be researching potential pools to get in a couple of swims in Istanbul, but I do feel confident I can get a few good runs in there on July 7, 8, 9 & 10.
Was hoping to get some guidance to help me out with a schedule adjustment for the week prior to departing on June 26 and for running & possible swimming in the away time as well as the layout and structure of a BBW Ideally from July 11. My goal would be to do 2-2.5 hours per day on the weekdays plus larger mileage on either the first weekend or 2nd weekend of the week, so looking for guidance on how to structure that week inclusive of swims & runs.
Note that Sunday July 13 will be 5 weeks prior to IMMT.
I am traveling during weeks 6 & 7 prior to Ironman Mont Tremblant.
I am departing on Thursday June 26 and returning on Thursday July 10. I will be traveling to Tanzania to climb Mt Kilimanjaro with my daughter. Per query with Al T, he thought the injection of altitude would set me up well for a BBW beginning July 11. Note that I will be missing weeks 6 & 7 prior to IM with exception of potential workouts described below.
I have a number of days in this time available to build extra run miles. I will be not hiking and able to do a long run on Saturday June 28.
I should be able to do a run of moderate mileage on Sunday July 6. I then fly to Istanbul, where I will spend a few days. I will be researching potential pools to get in a couple of swims in Istanbul, but I do feel confident I can get a few good runs in there on July 7, 8, 9 & 10.
Was hoping to get some guidance to help me out with a schedule adjustment for the week prior to departing on June 26 and for running & possible swimming in the away time as well as the layout and structure of a BBW Ideally from July 11. My goal would be to do 2-2.5 hours per day on the weekdays plus larger mileage on either the first weekend or 2nd weekend of the week, so looking for guidance on how to structure that week inclusive of swims & runs.
Note that Sunday July 13 will be 5 weeks prior to IMMT.
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Comments
SOS is as follows:
Bike 30 Miles
Run 4.5
Swim 1.1
Run 5.5
Swim .5
Run 8
Swim .5
Run/ Scramble .7
Totals: Bike 30, Run ~18, Swim 2.1
This all takes place in the Shawangunks (same area as AmZof) EG: Carriage Trails, single track, etc.
right now I have an entry for the Leadville MTB100 - if all goes right, it rolls into me doing the ToCo if you get that off the ground.
thinking of doing IMWI as I haven't done it before, it gets a good amount of ENers, the hardest month of training is August which will be punctuated by the MTB 100 & possibly a BBW with ToCo. It is also the easiest month for me to ditch work.
Trying to figure out a 2nd IM as I have been doing 2 a year, and I am open to doing Choo again, even though I am doing it this year..
don't like early season as training in feb / march just sux... any thoughts/ ideas?
With the movement of CDA from June to August, the only early season race is IMTX (not a fan of this race, due to the timing and heat) and...that's it for full-IM's. You've got some EU stuff in early July, then LP, Boulder, etc. So I think it's 100% a function of timing, what your budget allows, etc. As you know, I really like IMWI, it's a much better race and experience than IMChatt
2016 taking shape, starting to look like this;
early June (probably same wekend as LP Camp - Wilmington Whiteface 100(k) MTB Race
July 24 IMLP
3 weeks later
August 14 - (guessing on date) Leadville 100MTB, probably go to Leadville for 5-7 days prior.
August 15 - 21? ToCo Camp with you
now the questions:
thinking of IMWI guessing this is September 11 (3 weeks after end of ToCo camp) is that too close to the end of Leadville (4weeks) and camp(3weeks)?
if yes, I probably roll forward and do Choo again, or possibly push off to IMKY...
thoughts?
Sorry, not really tracking on your timeline above. If you're talking about (1) doing Leadville then, about a week later, (2) doing ToCO camp, you know what ToC was like, how you felt after it, and what it would be like to step into that straight from Leadville and then bounce back and race IMWI 3wks later. I don't think that's a good plan:
I see ToCO as being a good tool for IMChat and later races, events where you (1) have enough time to recover from the cycling and (2) have time to ramp your running CTL back up.
leadville, ToCo, next IM - will look at Choo or KY
thanks!
thinking I would have a reasonable training week in Leadville, albeit a bit lower on volume
Good for the bike, but again, the run takes a hit. And Leadville = mtn bike = a lot of non-tri-specific riding in June? July? If it were me, I think I'd pick Leadville OR an Ironman vs trying to do both.
have updated plan.
first off, I am doing LV as an adventure, notch the belt. plan is to do a normal IM training, perhaps with a couple of longer bike training days. Plan is for LV itself to be just a massive bike day. Not trying to compete so much as complete without getting hurt.
planning on doing IMLP, LV & then either IM Choo or IMKY... figure that is enough of a spread...
was fully trained up for LP felt really good going in, achieved my 1 year ago #s from MT... then I awoke in LP with a herniated disc 3 days before race day...
aside from the pain, I have suffered some nerve damage in my left leg. EG, muscles aren't all firing, eeek!
At this point in time, my last full ride was a RR on July 11, followed by a taper ride (2.5 hrs) on July 18.
Here is where I am at: docs are saying I am good to swim(I am starting to turn into a swim rat), can't really run or bike... yet. Docs are saying possible short easy bikes starting next week, if things improve, they say training will ramp quickly. I am supposed to go to Shenandoah for a big training week, the week of August 24. The END of that week would leave me with 4 full weeks until race day. Assuming things improve by then and I can get some real training in 2-3RRs), do you think I will be ok with trying to complete Choo?
I recognize at this point, it is not going to be the race I hoped for.
I guess the Q is how quickly do we see fitness tail off after a race?
a deep water run the other day, and resulting flare up, have safely reset my thinking properly to the heal first mentality.
Guess I am gonna be a swimmer for a bit. without giving specific WKO's how would you structure a primarily swim week where I am focusing on improving stroke and speed? In that question I am looking for total yardage per WKO you would reccomend. Right now I am trying to mix up alternating days of 2500-3000 with a 4-5000 day.
I am swimming with Lava pants long sets at roughly 1:48/100yds. Goal is to lift that in next training cycle. Have read and re-read Mike Roberts "9 steps" thread and am continually referring to that now. (did 30x100 the other day for instance).
Chiro is a cyclist and very conservative, so plan is to put bike on trainer today and do an EZ 30 minutes, see how it goes, etc...
Choo is 90% out, will make that call in 2 weeks, basically hoping for a miracle & I am smart enough to know miracles don't really happen...
Sorry to hear about your continued injury. Best bet would be to load up the either the IM or HIM plan, and then do the swims in those, doubling/repeating swims as your schedule allows. IOW, use the 3 swims scheduled per week to create 4-5x/wk by simply repeats one of those swims. Probably the shorter interval day vs the longer interval day(s).
As for distance per workout, that's usually a function of how much time you have available to swim per session. You have time available to get in the full workout, do that. If you have more time available, I prefer to do a 10-15' set of fast 50's with a good amount of rest.
Good luck!
just reviewed season plan.
I know that one week in LV prior to race isn't optimal. I did climb Kilimanjaro in '15 and learned a lot about adaption to altitude.
The expeditions co's on Kili have a lot of experience with this. (success in summitting, increases from 80% to over 96% by spending 5 days acclimating vs four, so a lot to be learned there. They also hike you up to 9k+, 13k+, 14k+ and spend three days going from 13 up to 15.5 and back down to 13s for sleeping, "hike high - sleep low." During this they give you 2x a day pulse-oximiter tests and monitor your resting HR & O2 content in blood. The best two were me and my buddy who KQd a month later at MT.
My plan is to spend 2 days hiking to over 14k feet at leadville and 2-4 days doing recon rides up to 12k, taking the "active high, sleep low" philosophy.
At any rate, good beer conversation, and ultimately, this is viewed as an epic adventure race and no focus on "competing"
Great sharing the course with you this weekend & meeting Kandi, she seems great & You look happy, all good things!
Posted what's pasted below in the Micro forum, Patrick suggested I ping you here...
Need to customize transition from LP to WI with a big bike day in the middle (Leadville MTB100)
Here is what I put together, wondering how off the reservation this is and how you would change?Weeks beginning:
7/25 – 2 swims 2500-4500 yards, walk/ easy run if possible towards end of week, easy spin on bike weds or Thursday, Saturday bike to test what I have (50 miles (or more) roughly?) (this would be at IM pace?) note, planning on 1st swim tonight (Weds)
8/1 – 3 swims, possibly right off the IM plan for WI? (week 15 roughly), longer runs with low intensity? Will be in Boulder for weekend of 8/6-7, thinking a 6hr ride on MTB, on road w P1 pedals at 65-70%IF, possible similar 3 hr ride on Sunday.
8/8 (Leadville race week) Monday swim if I can find a place(Boulder), 1 hr Run, drive to mountains(including drive to top of Mt Evans(14k') for Acclimatization), Tuesday, long high altitude hike for acclimatization. Weds/Thrs recon rides on LV course, Can be followed up with runs or swims. Friday rest, Saturday race. Note on race, I am treating this as a long as day in the saddle, basically a guided adventure ride, I won’t be “racing” Figure this would be the equal of a 175 mile road ride with 12k’ of climbing… Sunday recover/Travel day
8/15 (IMWI is 4 weeks from 8/14)Thinking that legs will be trashy from long bike. Big swim week(14-15kyds), long run of 10-12 at MP, try to follow full plan structure, but keeping intensity low? could Legs handle an RR ride on Saturday 8/20?
8/22 Follow plan, doing 2x RRs on Fri/Sat whether plan has them scheduled or not…?
again, I lead with = "how off the reservation is this?!) remember I am returning to sea level with a big alternative altitude camp fitness behind me)
Patrick further asked me my goals, there is a longer response on Micro thread, but at the bottom, i added: so, in one sentence, show up at IMWI without injuries, in at least the shape I was in for LP and mentally prepared to try to equal the performance I had in LP.
We've got me doing JOS as a lead into IMLP as my A race.
a couple of changes - planning on Quassy HIM as a fitness check along the way. Suspect no real change in plan based on that.
THE question is that I am thinking of the PR 70.3 in March. Question - would you have me start in the DOS instead of the JOS to allow for a volume build for the PR race after the DOS?
OR
would you either have me not do PR
OR
only do the PR race as a "big training day"?
THE goal here is having THE best possible overall prep plan for IMLP.
as a note between now and OS I am doing a rough shadow of run durability for 8-9 weeks
Run - 5-7 days a week running (2 days as ez 30 minute recovery runs)
Bike - up to 2 days a week group rides of up to 2 -3 hrs
Swim - 2 days a week of "masters" It is less about volume and intensity and more appropriately a group lesson of adult triathletes focusing on form drills. Even with extra yardage before hand, I am barely hitting 2000 yards in these swims including the drills.
DecOS vs JanOS is more a function of (1) for which will your head be in the best place at the start / which are you able to train the best within and (2) your race calendar for next year is secondary to #1 above.
If JanOS, best route would be OS --> Get Faster --> IM plan, with Quassy happening in about 8wks out from LP within the IM plan. If you did PR within that plan, I'd probably just have you do it within the OS as a race-cation.
If DecOS, it would be OS --> HIM to end on Quassy --> IM plan to end on LP, loaded up on 5/1. This would have you doing PR with a few weeks of the HIM plan under your belt.
But see #1 above, that needs to be decided first