Mandy's Plan

Wilddaizy73

Hi Coach P,

I am following the Beginner plan for IMLOU- On Sunday's there are 2 runs...am I supposed to be doing both of those or only one depending on V-Dot? Also, I am wondering if I can switch Tues and Wed workouts in order to have people to workout with for the interval session?

Finally, what lodging did you use for the Blue Ridge Camp?

Thanks!!

Mandy

Coach Patrick

Read the guidance, depending on your VDOT you'll do one of those sessions. You can swap Tues with Wed but know that puts run intervals next to long run which can "hurt" as the sessions get longer...at least pay attention to it!

BRP we stay at the Sleep Inn -- be sure to ask for Carmella and tell them Endurance Nation sent you!!

Wilddaizy73

Hello!!

2 questions- on 9 Aug I am supposed to ride 112 miles. Last long ride before IMLOU, but what if I did 70 miles of the Blue Ridge Brutal on the Blue Ridge parkway? Would I get the same training value?

Next question- when we do the swims that are 16 x 100 (50 sprint/50 easy), what is the purpose for this? I'm only asking to gain knowledge :-) I enjoy them, in a sadistic way, but am curious as to what the reason is.

Have a fantastic day!!
Mandy

Coach Patrick

Mandy the 112 isn't about training. It's about practicing riding steady, nailing the nutrition, etc. The BRB is for earlier in the year, not now!!

The swim is making the workout hard without reducing your ability to swim well. A 4x400 workout would have you doing the last 200 with less than good form!!

Wilddaizy73

Hi again-

Ok- so people have asked what the taper looks like the last 2 weeks. When I informed them that I had 112 mi ride on Sat, 9 Aug, 2 weeks out from the race, people have freaked out. Am I missing something? As you stated this is about riding steady, correct? I guess I am also a little nervous about doing such a long distance with only 2 weeks to go? Please let me know that I am not missing something...I will be ok. I usually do not discuss training plans with outsiders.

Thanks-
Mandy

Coach Patrick

Mandy, this is year 9 of this approach on the Team. It should be one of your easiest rides all year vs the other intervals you have done. Guaranteed your friends haven't done 4.5 hours with 6x20' harder than race pace, etc. feel free to ask the Team about it too ... After you do it if you need to rest you can...but this ride is your final chance to dial in your pacing and nutrition.