Gary Snow's Micro
New to EN, but been in the game awhile. Starting next week with the adv half plan (wk 15) and I have a couple of questions about the week. Hope this is the right location to put this.
The structure will work for me but the freq is a little lower than I prefer. Normally can swim or bike in the mornings and run at lunch during the week. I was going to use that template to work the plan into my week, but I was hoping to get some feedback on adding a few additional sessions.
An additional ride to bring the weekly frequency to 4, probably a commute to or from work.
An additional lunch run or two on the Monday and/or Friday, thinking ez 3-4milers. I would definitely bail on the runs if my legs were to tired from the real work or if my TSB started going too negative.
Thanks...
Comments
When you get a second, quickly outline what you're thinking for me here in the forum and then I can comment back on what I think will work. It would also be nice to know which of the three disciplines you're looking to improve the most this season.
I was thinking about adding lunch time runs of 3-4 mi Z1-Z2 on Monday and Friday, then adding an ez spin on Thursday Z1-Z2
PRs:
2011 Firmman: 4:12 (25, 2:18, 1:26)
2011 IMLP: 10:03 (55, 5:19, 3:36)
Running is by far my weakness. Ex swimmer, so I can swim sub 30 or sub 60 pretty easily. Bike Threshold was 330w in 2011 and 2012 before Crohn's diagnosis. Probably back to 315w. Body comp still an issue, but working on it. Currently at 195# against a previous race weight of 180# (5'11''), goal is to get down to 175 by next season.
First step is just a sustainable week. No need to swim really until 2015 (!) but we'll want consistent running and swimming. Your early limitations will actually help you build a sustainable run pedigree.
I would cap runs at 3 miles and every 3 weeks we add one more until you are running 15 miles a week...what do you think?
This week I did the 2x1mi at Z4 hitting 6:36 and 6:40 then did the VO2 intervals on the bike (capped at 6 after losing some intensity on that rep) holding 360's to 370's watts. Had to move the long run to Friday due to life issues, but was going to try for 12 mi this week and hopefully build to the 2 hrs in Aug. The whole goal is to work on in-race nutrition and execution skills this season while slowly losing weight and prepping for next season.
The reason for the additional runs is I know that run frequency trumps just about everything, especially for big guys. So I thought adding in a few extra, low intensity runs would help with some long term durability.
I do have an additional item of interest. With my race on 7/26, how should I arrange weeks 17 (race week) and 18? My plan is to swim ez, think LSD pace, then ride at 0.80-0.82 IF(~250w), then just jog the run around long run pace and if I feel good a little faster. Again, the goal is to go through the motions of a race and work on in-race nutrition at a low overhead venue. The race is 15min from my house.
Started cycling again in 1999 for fun, back into tri's in 2002. Been training or racing at some level ever since. Best season was 2011 with the PRs I listed above. Think you came running by me at ~mile 18 of LP that year as the first traces of the Crohn's started coming to light. Crohn's really manifested itself in 2012. DNF'd a half early, was riding 3rd amateur at LP when I almost passed at mile 60 of the bike, did pass out after crossing the line at AG Nats in Burlington. The Crohn's was shutting my GI system down during races. Diagnosed with Crohn's at Newton-Wellesley that winter and been figuring out how to live with it since. I haven't been not training though, just not super consistent. Would have a good couple of weeks then a flare up that would knock me out for a bit then back at it.
Did one race last year, HITS half in NY in Sept and was 3rd OA but kept the intensity low and jogged the run with cramping in quads. More of the on again, off again training over last winter with a move from Burlington, VT to Grantham, NH. Been back at it with some consistency for about 5-6 weeks now. GI system is really under control day to day, off my meds and feeling fairly good. Also trying to train a little smarter, taking days off when I need them. Joined EN because I probably know too much about tri's after being in the game for almost 30 years now and over analyze everything. Looking for a solid plan that I can just execute, so that's what I've been doing this week to try it out. Just hitting the workouts at the prescribed intensities.
Did the long run yesterday. I know I'm not ready for 2 hrs yet so I went from my normal 10miler that I've been doing for the last 5 weeks to 12 miles, 8 Z2, then progression through 11.5 then CD. First 8 in 1:01:30, then 3.5 at just under 7 pace. All in, did the 12 in ~1:30:30. Pretty sure that meet the intent of the workout taking into account my current status. About to head out on the long ride with the goal of completing as written. Hope this provides some more context on where I'm at.
Also, with my first race (HIM) on the Saturday 7/26 how should I adjust week 17 of my plan? I'm slated to do a bike power test on Wednesday, then run RR on Thur and swim RR on Friday. With the race on Sat, would the following make sense:
Monday: swim only, as written
Tuesday: swim & run intervals as written, cap mile repeats at 2
Wednesday: Bike power test, run as written
Thursday: swim & 30min run w/4x30" at 5k
Friday: swim & 30 min ride w/4x30" spin ups
Saturday: Race
Sunday: Off or ez spin
Monday: swim only, as written
Tuesday: swim and run intervals as written, cap mile repeats at 2
Wednesday: Bike power test, NO run.
Thursday: swim and 30min run w/4x30" at 5k
Friday: day off.
Saturday: Race
Sunday: Off or ez spin