Tapering

Valerina4

Hi Coach,

I am not fully versed on the EN website, I apologize if i am asking something that is rather obvious. 

I am currently on the intermediate Ironman plan week 11.  so I was wondering if i am supposed to taper for my half in 2 weeks?  I rememeber on my screencast you mentioned going into self coaching on the wiki and adjusting my plan to suit the half ironman. On the wiki I only see the adjustment for training camp and work/travel. Can you point me in the right direction? is there a pre race wiki? What  should I be doing over the course of the next 2 weeks? ( : 

I have a "bid day" Saturday should I be doing this workout a week before the half? 

Thanks for your help ( : 

Val

Coach Rich

Posted By Valerie Bellemare on 09 Jun 2014 08:57 AM

Hi Coach,

I am not fully versed on the EN website, I apologize if i am asking something that is rather obvious. 

I am currently on the intermediate Ironman plan week 11.  so I was wondering if i am supposed to taper for my half in 2 weeks?  I rememeber on my screencast you mentioned going into self coaching on the wiki and adjusting my plan to suit the half ironman. On the wiki I only see the adjustment for training camp and work/travel. Can you point me in the right direction? is there a pre race wiki? What  should I be doing over the course of the next 2 weeks? ( : 

I have a "bid day" Saturday should I be doing this workout a week before the half? 

Thanks for your help ( : 

Val

Hi Val,

Here you go, this is probably what you're looking for. Please read that and then we can discuss what modifications to make to that Big Day on your schedule. 

Valerina4

Thanks Rich

that was useful ( :

I have my pre and post 70.3 all worked into my ironman plan now.

I guess my only question now is that "big training day" this coming saturday.
turns out for father's day we are going to go to tremblant for some father daughter riding (pretty sweet eh!)
He doesn't swim or run though so it's more of a bike weekend. (side note on my dad below)

If i had my preference this weekend, I would train both days though instead of a big day sat with sunday off. I don't want to just sit around in tremblant sunday resting...
that would only result in me sitting around drinking in the sun. it's probably best i bike. lol

please let me know if it's okay to swap out the big day sat, and what you think would be the best for a tremblant cycling weekend?

on the side note for dad- He is training for a cycling event in Italy and I suggested EN but he was wondering if there is anything more cyclist specific? If EN doesn't really work with pure roadies, can you recommend other good trianing programs that would?

ps: Dad also said he has got several wheels from you guys and loves working with wheel builders.

thanks Rich ( :

Coach Rich

No "need" for the BD this weekend. You're fine maybe taking the schedule from last weekend and repeating this coming weekend. Then next weekend is your HIM, correct, which is supposed to be Wk 15, which in your training plan is written as your first race rehearsal? In other words, you're doing an HIM instead of RR#1. If that's the case, you'll absolutely want to roll that RR to Wk 16. Please don't miss that.

Coach Rich

Re your dad and cycling:

We have our Bike Focus plan, which is only 6wks. However, there's been a need, for a long time, for some flavor of training plan that is longer (in weeks), higher volume, but this being a triathlon team it will include marathon training. Think of a triathlete focusing a century-esque event that wants to maintain some of their run legs. I just haven't found time to build that out but I should probably get it done at some point.

Valerina4

Hi Rich,

thank you for your reply.

Sorry I am a bit confused now. I am currently on week 11 of the IM plan. You're saying next weekend's race is acting as my week 15 that has camp week?

I am actually doing your Ironman camp on July 10th as well so that does line up with the week 15 of the training plan. Am i okay to repeat the race rehersal again then?you mentioned doing the race rehersal in week 16... is this the camp one?
Sorry I am new to all of this stuff and am a bit confused.

hope i am not screwing things up too much with the half ironman in the ironman plan.

so this weekend I am to do 35 min run 4 hr bike saturday and a 3 hour ride sunday.
that works really well for me being in tremblant for a vacation this weeekend. but am i doing any harm before the half ironman next weekend? will i be super tired going into next weekend lol.
i guess the point is to be tired since this is ironman training after all.

thank you for getting back to me about my dad and the cycling coaching. i showed it to him but it wasn't really enough for a pure cyclist trianing for a big event like he is doing. If you do coaching more on the one on one level (when you would have time i don't know haha) i think that's what he is looking for. He likes the EN bike workouts (since he often rides with me) and likes the structure and your philosphy.I think he would be willing to pay more than i would be would want a more personalized training program. does that make sense? Let me know if you do that on the side, or if you know of any really great coaches ( :

Thanks a million ( :

Val

Coach Rich

Posted By Valerie Bellemare on 13 Jun 2014 09:38 AM


Hi Rich,



thank you for your reply.



Sorry I am a bit confused now. I am currently on week 11 of the IM plan. You're saying next weekend's race is acting as my week 15 that has camp week?



I am actually doing your Ironman camp on July 10th as well so that does line up with the week 15 of the training plan. Am i okay to repeat the race rehersal again then?you mentioned doing the race rehersal in week 16... is this the camp one?

Sorry I am new to all of this stuff and am a bit confused.



hope i am not screwing things up too much with the half ironman in the ironman plan.



so this weekend I am to do 35 min run 4 hr bike saturday and a 3 hour ride sunday.

that works really well for me being in tremblant for a vacation this weeekend. but am i doing any harm before the half ironman next weekend? will i be super tired going into next weekend lol.

i guess the point is to be tired since this is ironman training after all.



thank you for getting back to me about my dad and the cycling coaching. i showed it to him but it wasn't really enough for a pure cyclist trianing for a big event like he is doing. If you do coaching more on the one on one level (when you would have time i don't know haha) i think that's what he is looking for. He likes the EN bike workouts (since he often rides with me) and likes the structure and your philosphy.I think he would be willing to pay more than i would be would want a more personalized training program. does that make sense? Let me know if you do that on the side, or if you know of any really great coaches ( :



Thanks a million ( :



Val

Hey Valerie,

Sorry, I think I misspoke/typed . See your TSR below:

So you're going to:

• Do this big training weekend you're doing this weekend. You'll be fine.
• Racing IMMT and using that Self-Coaching Guide I pointed you to earlier to sort out next week and the week after IMMT
• Then you'll just carry on with the training schedule, with your first RR in wk15, etc. 

Regarding your dad: sorry, I don't really coach people 1:1 anymore, not since we started EN in '07. The Team keeps my busy enough 

Valerina4

awesome thanks Rich.

If you know of any other awesome pure cyclist coaches, feel free to send some names my way.

one more training plan question:

this week i have modified according to the self coaching wiki. I am getting so pumped for the half this weekend! WHOO HOO!
However i was supposed to be testing this week, 5km run, power test and swim test.I would like to retest since I haven't done these since my intital start up with EN. obviously with the adjustments to my plan this week i am not actually doing the tests. Next week after the half may be a bit rubbish for testing? is it suitable to do these tests the week of June 30- july 4th? which would be week 14 of my ironman plan.

what do you think?

Val

Coach Rich

Yes, roll them to wk14

Valerina4

Perfect thank you!

Coach Rich

Yup, good luck!