Kevin's HIM SuperFrog Plan

fittodo · July 17, 2014 4:30PM

Coach Rich,

My training schedule (which already dropped Sunday) now needs to drop Monday. So 5 days are left! I can look at the training schedule and make my best guesses based on how each workout is rated for importance, but I sure would appreciate wisdom. I'm looking to podium at my 70.3 at the end of September so dropping a day makes that goal even more challenging.

What say you?

Coach Rich · July 19, 2014 8:05AM

Posted By kevin miller on 17 Jul 2014 04:30 PM
Coach Rich,

My training schedule (which already dropped Sunday) now needs to drop Monday. So 5 days are left! I can look at the training schedule and make my best guesses based on how each workout is rated for importance, but I sure would appreciate wisdom. I'm looking to podium at my 70.3 at the end of September so dropping a day makes that goal even more challenging.

What say you?

Hey Kevin,

Your key workouts each week, in order of priority, are:

Long run
Long bike
Interval run
Interval bike

Then, in addition to ^these^ have goals to:

Swim minimum of 2x/wk if you're a strong swimmer, 3x if not...but 3x is really best, regardless.
Run 3-4x per week.
Bike minimum of 2x per week, but 3x is best.

Let me know if this helps.

fittodo · July 19, 2014 10:55PM

Thanks Coach,

This makes sense. Any caution about turning workouts into bricks, or combining them together rather than two a days?

Kevin

Coach Rich · July 21, 2014 11:55AM

Probably a good idea, for time efficiency, to combine workouts. If you do that, we recommend you run first, then bike, as that will enable to run faster vs running off the bike. Also, if you're going to combine a swim with something else, recommend you swim first, as swimming after a bike or run often = leg cramps.

Good luck!

fittodo · July 28, 2014 2:26PM

Big Day Analysis - I'll take all the input available.

07/26/14

Training
Zones

Bike Zones

Run Zones

Z1: 102 - 122

Z1/LRP: 110 - 132

Z2: 122 - 140

Z2/MP: 132 - 150

Z3: 140 - 146

Z3/HMP: 150 - 157

Z4: 146 - 155

Z4/TP: 157 - 167

Z5: 157 - 160

Z5/IP: 169 - 172

Morning Nutrition

Normal routine - Almond butter toast (2
pieces) with banana and chia. 2 cups of coffee. 2 glasses of water.Packed up two water
bottles of Hammer Heed (one scoop for each bottle). A Perfect bar. ½ cup of
almonds.

Swim - Proposed Workout

WU: 400

T-pace, 200 (20") @ T-pace, 300 (30")
T-pace, 300 (20") @ T-pace minus 2 seconds, 200 (20") @ T-pace minus
3 seconds, 100 Sprint. Set Total: 1600.

MS2: 8 x 50 (20"),
as odds Fast, evens Easy. Set Total: 400. Total: 2700

Actual

Met with my Ragnar Team
and did a bay swim close to where my HIM race will be. It’s our local spot for
open water swimming.

WU: 400 +/-

MS: 200@tempo pace,
1000@T-pace, 200 sprint, 1200 T-pace, 200 easy.

56 minutes – 1.87 miles

Comments - Felt good to be in the
open water. We are doing 1 open water swim weekly. It felt a little slow on the
long stretches and a little fatiguing. Overall didn’t feel like a strong swim
day, but really might have pushed it a bit too fast.

Bike - Proposed Workout

MS1: 30'
@65-70%/Zone1/Easy.

75-85%/Zone2-3/Steady.

Actual

Our location allows us
to go directly to our bike and run course. We took our time in transition, but
got out within 10 minutes.

Overall bike totals –
3:08 time 54.21 miles

Bike Breakdown:

WU – 30 minutes @136 bpm - (toward
the higher end of zone 2). I was only in zone 1 for the first 4 ½ minutes.

MS – avg bpm = 146. I
spent most of time in high zone 3 with some in zone 4 and a little session in
zone 5 (some guys were passing us.) Top heart rate = 170 (which equals
something like zone 6.)

Comments - Definitely worked too
hard on the bike. Electrolytes lasted to the end of the bike, but probably
needed to take in at least one more bottle. Perfect Bar and 1/3 of my almonds
was nowhere close enough fuel. I paid the price for this bike ride.

Run - Proposed Workout

z2/MP/Steady PLUS 30 seconds per mile MS:Remainder of run @ z2/MP/Steady with a
30-step walking break per mile.

WD: 5' easy / walking.

Actual (times
include stoplights / etc.)

Mile 1 - 9:44 @ 147

Mile 2 - 9:02 @ 137

Mile 3 - 9:30 @ 146

Mile 4 - 10:20 @ 148

Mile 5 - 9:43 @ 152

Finish - 10:16 @ 151

Comments - Cannot believe how little I had left and how slow it was. No
nutrition left just grabbed some water and took off. The only good part was spending some time in the hurt
locker and pushing through it.

Overall Workout Comments and Lessons

Don’t
let the discouragement of the beating stick – just the lessons learned.

Lessons
Learned
1. Respect the workout
2. Fuel properly
3. Stay in designated training zones

Coach Rich · July 30, 2014 10:54AM

Posted By kevin miller on 28 Jul 2014 02:26 PM
Big Day Analysis - I'll take all the input available.

07/26/14

Training
Zones

Bike Zones

Run Zones

Z1: 102 - 122

Z1/LRP: 110 - 132

Z2: 122 - 140

Z2/MP: 132 - 150

Z3: 140 - 146

Z3/HMP: 150 - 157

Z4: 146 - 155

Z4/TP: 157 - 167

Z5: 157 - 160

Z5/IP: 169 - 172

Morning Nutrition

Normal routine - Almond butter toast (2
pieces) with banana and chia. 2 cups of coffee. 2 glasses of water.Packed up two water
bottles of Hammer Heed (one scoop for each bottle). A Perfect bar. ½ cup of
almonds.

Swim - Proposed Workout

WU: 400

T-pace, 200 (20") @ T-pace, 300 (30")
T-pace, 300 (20") @ T-pace minus 2 seconds, 200 (20") @ T-pace minus
3 seconds, 100 Sprint. Set Total: 1600.

MS2: 8 x 50 (20"),
as odds Fast, evens Easy. Set Total: 400. Total: 2700

Actual

Met with my Ragnar Team
and did a bay swim close to where my HIM race will be. It’s our local spot for
open water swimming.

WU: 400 +/-

MS: 200@tempo pace,
1000@T-pace, 200 sprint, 1200 T-pace, 200 easy.

56 minutes – 1.87 miles

Comments - Felt good to be in the
open water. We are doing 1 open water swim weekly. It felt a little slow on the
long stretches and a little fatiguing. Overall didn’t feel like a strong swim
day, but really might have pushed it a bit too fast.

Bike - Proposed Workout

MS1: 30'
@65-70%/Zone1/Easy.

75-85%/Zone2-3/Steady.

Actual

Our location allows us
to go directly to our bike and run course. We took our time in transition, but
got out within 10 minutes.

Overall bike totals –
3:08 time 54.21 miles

Bike Breakdown:

WU – 30 minutes @136 bpm - (toward
the higher end of zone 2). I was only in zone 1 for the first 4 ½ minutes.

MS – avg bpm = 146. I
spent most of time in high zone 3 with some in zone 4 and a little session in
zone 5 (some guys were passing us.) Top heart rate = 170 (which equals
something like zone 6.)

Comments - Definitely worked too
hard on the bike. Electrolytes lasted to the end of the bike, but probably
needed to take in at least one more bottle. Perfect Bar and 1/3 of my almonds
was nowhere close enough fuel. I paid the price for this bike ride.

FYI, this ride isn't a race rehearsal. IMO, it's fine to overextend yourself, pacing-wise, on long rides like this from time to time. So learned something about yourself by going harder than planned and, it sounds like, under fueling. Learning is good

Run - Proposed Workout

z2/MP/Steady PLUS 30 seconds per mile MS:Remainder of run @ z2/MP/Steady with a
30-step walking break per mile.

WD: 5' easy / walking.

Actual (times
include stoplights / etc.)

Mile 1 - 9:44 @ 147

Mile 2 - 9:02 @ 137

Mile 3 - 9:30 @ 146

Mile 4 - 10:20 @ 148

Mile 5 - 9:43 @ 152

Finish - 10:16 @ 151

Comments - Cannot believe how little I had left and how slow it was. No
nutrition left just grabbed some water and took off. The only good part was spending some time in the hurt
locker and pushing through it.

Overall Workout Comments and Lessons

Don’t
let the discouragement of the beating stick – just the lessons learned.

Lessons
Learned

Respect the workout

Fuel properly <-- this</span>

Stay in designated training zones <-- this, for the most part, but don't be afraid to a little harder than planned, see what happens, and learn from it. In my experience, many athletes don't know what "hard" is and it takes some time and experimentation to find out for yourself where the envelope is. </span>

FYI, high recommend you post things like this in the Race Execution forum vs the Macro Forum here. You'll get more prompt and varied feedback that way, as I'm the only one who answers posts in the Macro Forum.