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Antoinette Rose micro modifications

Antoinette RoseAntoinette Rose
in Coaching Forum 🧢

2 questions:

1.) I have Quassy HIM on 6/1.  Plan has big tri day this weekend, and next Tues a bike FTP test.  Is it ok to skip the FTP test and just do a normal outdoor bike?  FTP tests cause me much mental stress (I can feel my HR elevated now just thinking about it...is that normal)  and I don't want to do 5 days before the race.  

2). Reviewing the post HIM race recovery to get back to IM plan asap shows all training that does not match up with the IM plan.  Which should I be following?

I.E. post race week grid shows normal tuesday swim, easy bike. 

      IM plan has swim run on Tuesday

(rest of week is similar all the way to Sunday - below)

i.e  past race week grid shows normal long run Sunday

      IM plan has bike only every Sunday.  long runs are always thursday. 

Comments

  • Coach PatrickCoach Patrick
    Antoinette - there's no need to do the test since you're racing this weekend. Remember, when you see a test, you only have to do it if you think there's a change. If your fitness hasn't changed you can just leave it alone.

    The goal of the recovery process is to have you back up to regular Ironman training by that next weekend. You can load the transition plan to end in four weeks and just do the first week changing it on Friday, or you when I can just look at that Ironman plan and dial it back.

    The quick summary would be Monday off, Tuesday swim only, Wednesday easy bike, and then we aim for some flavor of the long run on Thursday.
  • Antoinette RoseAntoinette Rose

    Hey Coach P,

    With IMLP 2 weeks away, I really feel like I should stick to the plan, however, if I do I will have to do all my swims in the pool because I have access to OWS on non-swim days.  What do you recommend?  I can OWS Tues or Thurs nights.  Pool available every day.

    THANKS!  Looking forward to seeing you in LP.

  • Coach PatrickCoach Patrick
    OWS every chance you get. I'd rather adjust your week to make those swims work...let me know!
  • Antoinette RoseAntoinette Rose

    I can OWS Tuesday and Thursday night this week and Tuesday night next week.  I can do the other workouts any days.  Just tell me the best plan and I will follow.  I will be in LP early next Thursday so can swim Thursday if needed.  Was planning to do the Recon swim on Friday AM. 

    THANK YOU!! 

  • Coach PatrickCoach Patrick
    No worries! So Wed I'd still try to bike/run. Thursday is swim. Friday is Thursday workout. Saturday as planned and Sunday off. Next week as planned but either swim only on Tues or add it on top, your call!

    Re Thursday you should do your ride out of town to Keenan and get picked up. Then do your shopping etc. Swim on Friday before the four keys! :)
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