Chris Oubre's Meaty Macro Thread

Chris Oubre

I have IMCDA coming soon (ya!). Thinking about my after. (Not much, just a little) the wife would like to roughly know what my training load will be. After IMCDA I'll probably do a few sprints. No real preference for any of them over the other

8/2/2014 : 200m / 10 mile / 3.1 mile
8/9/2014 : 300m / 13 mile / 3.1 mile
9/7/2014: 0.5 mile / 20 mile / 3.1 mile

What plans do you want me on for the rest of the year?

Coach Rich

Posted By Chris Oubre on 11 Jun 2014 02:01 PM


I have IMCDA coming soon (ya!). Thinking about my after. (Not much, just a little) the wife would like to roughly know what my training load will be. After IMCDA I'll probably do a few sprints. No real preference for any of them over the other



8/2/2014 : 200m / 10 mile / 3.1 mile

8/9/2014 : 300m / 13 mile / 3.1 mile

9/7/2014: 0.5 mile / 20 mile / 3.1 mile



What plans do you want me on for the rest of the year?

Hey Chris,

As a rule, I don't talk or like to plan about "what's next" stuff until after an Ironman. You have enough to think about and get done now, just not useful for productive to thinking too much about what comes after. Just finish the race, submit your race calendar to me via the Triathlon Season RoadMap survey under the Training tab above, and I'll plan it out for you.

Chris Oubre

So I just finished IM 70.3 Buffalo Springs and had a great race! I had a PR swim (41:37) and a great bike ride (IF .82). I had a solid run and finished 23rd in my age group.

I originally planned to do Muncie after, but I think I would rather have some time between now and my next HIM. I am targeting Austin 70.3 in November. Do you want me to submit a new season road map? Do you want more information?

Chris Oubre

More information. I stared to fade at te end of my bike. I was shooting for an IF of 84-85 but wasn't able to hold it. Somthing must have gone wrong with my watch because it said my NP was 201 and my average power was 202. I thought I would be able to run faster than I did (ave pace 8:47) compared to an open 13.1 training day that I ran on a hot and stoopid flat course. Lubbock was freaking hot and hilly so I'm not sure of that plus the previous 57 miles should account for the 60" pace difference.

Coach Rich

Posted By Chris Oubre on 29 Jun 2015 08:19 PM


So I just finished IM 70.3 Buffalo Springs and had a great race! I had a PR swim (41:37) and a great bike ride (IF .82). I had a solid run and finished 23rd in my age group.



I originally planned to do Muncie after, but I think I would rather have some time between now and my next HIM. I am targeting Austin 70.3 in November. Do you want me to submit a new season road map? Do you want more information?

Chris, sorry I missed this and I see you submitted a TSR so I'll get that done this afternoon. 

Coach Rich

Posted By Chris Oubre on 04 Jul 2015 02:43 PM


More information. I stared to fade at te end of my bike. I was shooting for an IF of 84-85 but wasn't able to hold it. Somthing must have gone wrong with my watch because it said my NP was 201 and my average power was 202. I thought I would be able to run faster than I did (ave pace 8:47) compared to an open 13.1 training day that I ran on a hot and stoopid flat course. Lubbock was freaking hot and hilly so I'm not sure of that plus the previous 57 miles should account for the 60" pace difference.

Have you posted a race report in the race report forum? That said, I could see how hot + hilly + hot bike could account for a 60"/mile difference from a hot and flat half marathon, not preceded by a bike. 

Regarding your NP question above, do you have your watch set to not account for zero's in average power? You do want to include zero's in average power. 

Chris Oubre

Thanks for the TSR. In addition to the roadmap, I'd like some goals/objectives for each section. I've used Vdot and it hasn't really worked as a measure. During the out season my 5k Vdot was great! Then when I tried to transfer that to longer distances, I could never hit my paces. I then switched to a 10k Vdot test. That gave me challenging but achievable paces. I just averaged an 8:16 pace on a hilly HIM course with a Z2 pace of 7:48. That was great vindication.

That said when I started with EN i had the same Vdot what I've found is my 5k efforts didn't scale to 13.1 or 26.2.

My bike FTP has gone from a 212 to a 249 but still i do not see massive gains in race times. Is there a better way for me to measure my progress? Particularly at the end of each of these training blocks.

What paces over what distances do I need to push my HIM time to 4:40-4:45? I'd like to have over all goals that I can break down and tackle bit by bit.

Chris Oubre

So looking at real numbers. What do you think about a 2016 goals as follows

run goal to get my HIM run split from 1:48 to 1:35-1:40.
My HIM bike split from 2:41 - 2:30-2:35

If that's reasonable then what should my goals be at the end of each of these blocks?

Coach Rich

Hey Chris,

Sorry I missed this.

Bike: are we talking no speed gains over the same courses / races? Did you change powermeters? Weight or position changes? That's a pretty significant FTP bump to not see any speed gains. With your body type and experience in the sport, no reason why you could't get up to 285w+ this season with hard work.

Run: for that goal HIM split you'd need to get yourself to a very low 1:30s half marathon split. To be honest, I don't really know what my VDot is. I focus on running frequency, and when I do intervals I dial in a tempo effort/heart rate and either observe pace or set pacing goals that may or may not be justified by my VDot. I also track my times on specific segments via Strava and set goals for myself on those.

Let me know if this is helpful!

Chris Oubre

I updated my race schedule and submitted a new tsr. I don't think it will
Make much change to my current plans. Just wanted to update you

Coach Rich

Hey Chris,
Yep, I did this for you over the weekend. Good luck!