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Sam's Big Guy Thread

salbrechtsalbrecht
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Hey Coach,

I signed up for IM Lake Tahoe, then changed jobs.  This has significantly disrupted my training.  I have been doing a good amount of riding and running, much of it based on the workouts in my plan, but I am behind.  I went to Tahoe a few days ago and scouted the course, and now have concerns about finishing the race.  Any thoughts on how to make the call whether to bail, or downgrade to a 70.3?  

I'm a bit behind on fitness, but it's fixable.  I'm way off on nutrition and weight.  My concern is that my summer work schedule will make staying on track difficult, let alone 'catching up'.  

Any suggestions for a way to 'test' my progress to make the distance?

Thanks,

Sam Albrecht

Comments

  • Coach RichCoach Rich
    Hey Sam,

    You have ~15wks before the race(?) which is enough time, assuming you could train consistently. "Consistently" in this case would mean being very consistent with the run frequency and getting in the long runs, without exception. Next would be getting all or most of the long rides.

    What plan and week are you in right now?
  • salbrechtsalbrecht

    I am starting week 9 of the Intermediate IM plan tomorrow.  I did the 4-hour ride and 1 hour (almost) run for week 8 yesterday.  The bike was very hilly, so I was above zone 2 a good bit.  I felt great until mile 35 or so, finished pretty well, had some cramping on the bike.  The run was pretty terrible.  However, it was a good bit hotter than it has been the past few weeks.  Hydration was good, food intake less than optimal.

    I feel good today.  Fatigued of course, but walking fine.  I should be able to get back on track next week.  Would stepping down to the Beginner IM plan be a better option?

    Thanks.

  • Coach RichCoach Rich

    Posted By Sam Albrecht on 29 Jun 2014 06:01 PM

    I am starting week 9 of the Intermediate IM plan tomorrow.  I did the 4-hour ride and 1 hour (almost) run for week 8 yesterday.  The bike was very hilly, so I was above zone 2 a good bit.  I felt great until mile 35 or so, finished pretty well, had some cramping on the bike.  The run was pretty terrible.  However, it was a good bit hotter than it has been the past few weeks.  Hydration was good, food intake less than optimal.

    I feel good today.  Fatigued of course, but walking fine.  I should be able to get back on track next week.  Would stepping down to the Beginner IM plan be a better option?

    Thanks.

    Nope, stick with the Intermediate plan. And you need to be on the ball with avoiding as much of the heat out there as you can, training very, very early in the morning if possible. 

  • salbrechtsalbrecht

    Coach Rich,

    It was good to meet you in Tahoe, thanks for the support and encouragement.  Now for the 'What next" question.  I have registered for Cozumel November 30th.  Super flat bike and run.  Very different race from Tahoe.  I did the Intermediate IM plan, but missed a lot of the smaller workouts, especially the swim.  I felt over-trained and, frankly, just sick and tired of working out last week.  I did do a lot of hills on both the bike and run training.  It's hard to find many miles of flat here.

    This coming Monday would be 8 weeks to go.  Would you recommend just jumping back in to the Intermediate IM plan and starting week 12, or should I back off a week or two?

    On course Nutrition looks like mostly Gatorade and a gel I have never heard of.  I have lived on Perform for the past 2-3 years.  Should I change over to get used to Gatorade?  

    Thanks,

    Sam

  • Coach RichCoach Rich

    Posted By Sam Albrecht on 23 Sep 2014 05:49 PM

    Coach Rich,

    It was good to meet you in Tahoe, thanks for the support and encouragement.  Now for the 'What next" question.  I have registered for Cozumel November 30th.  Super flat bike and run.  Very different race from Tahoe.  I did the Intermediate IM plan, but missed a lot of the smaller workouts, especially the swim.  I felt over-trained and, frankly, just sick and tired of working out last week.  I did do a lot of hills on both the bike and run training.  It's hard to find many miles of flat here.

    This coming Monday would be 8 weeks to go.  Would you recommend just jumping back in to the Intermediate IM plan and starting week 12, or should I back off a week or two?

    On course Nutrition looks like mostly Gatorade and a gel I have never heard of.  I have lived on Perform for the past 2-3 years.  Should I change over to get used to Gatorade?  

    Thanks,

    Sam

    Yes, recommend you drop into the IM plan, especially since last week was probably a light week for you? Hills are very good, no need to seek out flats. That said, be sure to lock yourself in the aerobars for long periods, especially in the last ~5-6wks. Yes, highly recommend you train with whatever's is on the course, especially the sports drink, though it shouldn't be a problem to source our own gels for the ride. 

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