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IM micro

Jan SchorpionJan Schorpion
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Coach,

I am currently in week 14 of the intermediate IM plan. On Wednesday's I have a hard time getting in both the bike and run due to limited time. Since it is the only time the plan calls for a run after the bike, is it something I should be worried about? I do realize the run is listed as low priority. I do get in the other 4 runs that are listed. 

Comments

  • Jan SchorpionJan Schorpion

    Sorry, forgot to write about this in the last post but here is my 2nd question:

    During week 16 I will have to miss the weekend bike workouts. I have known all long this was going to happen so I am ok with it but should I change any of the Mon-Friday workouts? 

    Thanks for your advice. 

  • Coach PatrickCoach Patrick
    Listen that Ron is not a problem. Just make sure you do a run on Saturday and Sunday for the plan. You should be all set.

    Missing weeks 16's rides. Just because they're both important. Anyway you can bump your long run to that weekend and then get in a decent bike on Thursday or Friday?
  • Jan SchorpionJan Schorpion

    Coach,

    I'm in wk 15 of IM training. Saturday will be my RR1. I was doing my homework to prep for that day and was consulting the TSS chart and listening to the racing with power webinar. I am training for IM Canada, 5'10", 145 lbs , FTP 230. This will be my first IM, have done 4 HIM, only the last one as a member of EN and PR'ed. I did not ride with power during that race ( FL 70.3) due to traveling logistics, but raced purely by HR on bike and pace on run. It worked well. In the past the run has always been a problem, most likely due to over-doing it on the bike and blowing up on the run. My actual Vdot is 48, but I have been training with paces from a Vdot of 44, because I know I won't be able to hold those paces for the longer runs otherwise.

    I am assuming I will be on the bike course on race day between 6 hrs and 6:20. From looking at the TSS chart, it seems like I should be dialing in an IF of .67 for a TSS between 269-284 to remain in the safe zone. Does this sound right?

    Thanks for the advice.

  • Coach PatrickCoach Patrick
    Jan, love the diligence!!! We don't recommend really going lower than .68....it's not so much the power as it is how STEADY you ride it out. That will be the biggest factor on your run potential/performance.
  • Jan SchorpionJan Schorpion
    Coach,

    I'm in week 17 of IM training and Thursday is the scheduled race rehearsal run. But Friday is the holiday, so logistically it would be much easier to do the run on Friday than on Thursday. Would that be ok, and then do the bike workouts as planned on Saturday and Sunday. I would do Fridays swim on Thursday.

    Thanks for the advice
  • Coach PatrickCoach Patrick
    Jan - yes that's fine but just know that the first ride on Saturday will really really really really really really suck. :)
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