Brian Hamilton Micro Thread

HamiltonBE

My A race is July 26 (full Vineman), so I'm in Week 10 of the Intermediate iron program now and doing the NY Gran Fondo on Sunday (about 110 hilly miles).  I am thinking of using next weekend -- Memorial Day weekend -- as a basis for a big bike block:  following guidance on the site and looking at the Big Bike Week plan, probably 40-50 miles Thursday, 75 or 80 on Friday and Saturday, easy 40 to 50 on Sunday and then another longer ride on Monday.  Is this a good time to introduce that amount of bike volume or will the knock-on effects during the following week and lack of meaningful swimming and running in the days after the block mean I'm setting myself back?

I'm feeling fairly fatigued now going into the Gran Fondo so will lighten up on the runs for the next few days as compared to the plan.

Many thanks.  Brian

Coach Patrick

Brian - while bumping your cycling is always a good thing, I don't see the need for a five-day bump. I'd limit it to three and make them all long. Something in the 90 mile range will get you very close to the mileage you have already planned without too much fatigue.

This is just general advice, but it seems more relevant especially considering the fatigue you mention before this past weekend's NYGF.

HamiltonBE

Thanks Patrick. Brian

HamiltonBE

Hi Guys.  I've been doing the run durability plan this year (started in September / October), and I think generally it's been going well. I did the hacks for this to the November OS plan and now I'm doing the Advanced Get Faster plan (just starting week 4) and I've maintained the running hack for that.  So, I'm running 6x per week, typically doing about 5 hours per week total (1.5 hour long run, 60 mins. with 1 mile Z4, 2 x 45 mins with 1 mile Z4 and 2 x 30 mins with strides).  All bike training has been indoors.  My FTP is a bit lower this year than it was last year at this time -- roughly 265 now vs. 275 or 280 last year.

My A race is Ironman Lake Placid in July.

Question is whether I should continue to hack the Get Faster plan for the increased run volume by making the same modifications I made for the OS plan, and then continue that when I drop into the full Ironman plan in 5 or 6 weeks, or if I should follow the Get Faster and full Iron plans more closely at some point (which, I think, would reduce my running to only 4-5x per week).

I feel great running, and I absolutely feel more durable.  I'm just trying to figure out how much time, if any, this might cost me on the bike.  Thank you.  Brian

Coach Patrick

Brian, thanks for the update and good on you for the work you have done so far. 265 vs 275 / 280 is nothing more than a rounding error. Not even one percent. And I'd take that delta for improved run durability.

That said, how to proceed is critical. Based on the actual "Improving the Ironman Marathon Doc" (run section of the wiki), the guidance for the run is:

? Run 20x, average of 5 days a week.
? Follow regular runs in plan, just adapt so you are running 5x a week.
? At least 2 runs on rolling terrain.
? Long runs are all negative split as B­A­A­15 or better if possible.

But there are changes to the bike and basic week layout as well. I suggest you revisit that doc and then we connect.

Seriously though, you have done the good (hard) work to set up the year!

HamiltonBE

Thanks Patrick. Very good to hear you think I'm on the right track. I was continuing to do the Outseason run durability hacks (which talk about 5-6 x per week) for the Get Faster phase. I will modify that to follow the Get Faster plan more closely, and add a fifth running day. Then when I start the full Iron plan I will follow that with the modifications you noted. I've been doing the bike and swim modifications too. The run durability program seems really great.

Brian

Coach Patrick

Awesome...thanks for the feedback!!

HamiltonBE

Patrick -- I am in the Advanced Full Plan, for Lake Placid, and I've been doing the run adaptability modifications since before the outseason. It's going well, and I'm feeling strong. I have been thinking of doing the "camp block" weekend over Memorial Day weekend (so 100 to 112 miles on the bike on Friday and Saturday and then a long run on Sunday). The Friday ride that weekend would be 5 days after I do the Gran Fondo NY this coming Sunday, which is a hilly century (or so). My question is whether inserting this big block about 9 weeks before my A race is a bit too early -- the run adaptability plan says to do it in week 8, 7 or 6. If it is too early, I won't use up the SAUs over the holiday weekend. Any advice greatly appreciated.

Thanks, Brian

Coach Patrick

Brian, that's a tough call. It can't hurt to get it done (vs hoping to get it done) but I want to be mindful of your family. I'd rather you take a friday off so Work loses vs family...if that's possible let's do that. If not, go for it...we'll figure it out on the other side!

HamiltonBE

Thanks Patrick. I'm going to go with the family time. I appreciate the input. Congratulations on the fantastic result in Texas. Really great stuff.

Coach Patrick

Thanks man!!