Kevin's HIM SuperFrog Plan - Big Day Analysis

fittodo · July 30, 2014 5:09PM

Rich Strauss Posted:30 Jul 2014 04:54 AM	Subject: RE: Kevin's HIM SuperFrog Plan 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

MS1: 100 (10") @ T-pace, 200 (20") @ T-pace, 300 (30") @ T-pace, 400 (60") @ 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.

MS2: 2.5hrs @ 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

WU: 3 miles @ 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 <-- this</span>
3. 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.