I'm about 2-3 bad workouts away from panicking. I went Legs Off for 3 days. Tried to do the Saturday bike today. Felt horrible. All the power is gone. Held .96 for the first 15' interval and bailed 7' into the second, dropped into an ez spin for the rest of the 1hr session. UGGGGGHHHHHH.
Did an ez zn1 run on the treadmill later in the day and that felt better than I thought it would.
I'm ready to get back on track. What happened? (rhetorical)
Thoughts & Questions....
I've taken a couple of days needed to recover from beating myself down. Should I expect it to take a couple of workouts to 'wake' the legs back up?
It wasn't the #of watts that got me, it was that I became 'blah' after 5-10' into the intervals. Would now be a good time to try the shorter sets like 4,5,6x 5' (5') @ 110%? [Edit: I just saw that next week has this 110% 5' intervals on Thursday already]
Right now, there is 3 hard bike wko's in the week. Would I still improve if I dropped that to 2 hard sessions and 1 ez or 1 ABP session? If you were to say 'yes' to that, should that be 2 FTP sessions or 1 FTP & 1 VO2 or 2 VO2 sessions?
I guess I could ask that ^ same question for the runs.
This problem has happened before. About this time of year. I usually grind my way out of it but I have to endure a few weeks of Tried & Failed threshold sessions. That's always a bit demoralizing. If there was any thing I could try to avoid this, I'd be a happy camper.
Yesterday, Saturday, I tried the 2x 15' (5') and 1x 6' and had to pull the plug due to empty tank (physically OR mentally) early.
Today, yes back to back, I did much better. .97, .97, .98. No zn3 since I didn't want to overcook anything that might sound like 'coming back'. Then did a 30 zn1 -5sec on the treadmill and felt relatively light & quick. Not fresh by any means, but legs were turning over much better.
Here's what I've been asking myself today....Am I limiting myself?
Yes, there's an injury history. Yes, this rigor mortis has set in before. But, maybe I'm just more vocal about it, letting it keep me at this plateau. I've taken a few days off. Started back with a little bit of tired legs. Did the VO2 run session today. It took a conscious effort to keep the legs turning over quickly. Legs were heavy & tight but I managed the workout just fine.
So, is this just how it is? After all of these years, have I been pulling the chute every time my legs put up some resistance, thus preventing me from taking it to the next level?
Now, that I've taken a few days of stand down, I can't wait until I feel brand new fresh, right? That's like the guy who waits until the weather is 72 & sunny & no breeze, otherwise, every other day is too cold, too windy, too hot, too early, too late.....
So, my legs don't feel fresh. They aren't going to, from here on out, right? This is when I tell them when it's time to stop and when it's time to go.
Hard but nothing to whine about. Purposefully, stayed closer to .95 than 1.0. Purposefully, kept some blue (TrainerRoad) above my yellow line. Never felt like I couldn't finish any of the intervals.
Then went out for a conservative zn1 brick. Legs were lighter than they have been. They were tired but I'm pretty sure that was because of 45' @ .96 of FTP rather than the burnout I might have been working on. (That's just a guess on my part, though.)
Don't worry. I won't keep posting every workout to you. I'm just trying to give you a bit of a timeline you can kick around so that your feedback on this is informed. Promise. I'm not the attention ho' this probably feels like by now.
One more question....might be going to the N Ga mountains this weekend (Saturday) for a 3-3.5hr ride. ~6k climbing. Planning on just working .95 or so on the climbs and chillin' on the flats and rollers. If this is a bad idea, please let me know.
Chris - there will be an ebb and flow to the work...like a swimmer in the ocean, you have to Learn io roll with the swells...so .95 is a great target on those off days. For me it's more not hitting my numbers and getting frustrated than anything else. I go from 100% FTP to like 75%...but I could do 95% if I was on it. Discipline is key here.
And it's good you rested... You'll need a few days to get loose again...but you'll be happier in a few weeks for sure. Don't be afraid to do it again if needed.
As for the run you need to find that sweet spot of work that is ok. You don't need to hit every run session at Z5 to improve...and the cost of that fast runningr is 10x the cost of a similar bike workout. So you gotta be smart. Lots of quality running with great form, cadence and some strides really works. I'd consider 1x fast run per week as your go to session -- say 4-6 x 3' @ 5k pace or faster, 2' recoveries....
What's next? Finishing up OS. Very successful. I'll jot some notes down about it soon. In the mock macro you suggested a few months ago, April -> Endurance Mode and May -> Bike Focus.
The Bike Focus Block plan looks like it's 6 weeks. Should I transition straight from OS (mid April end) into the Bike Focus for the remainder of April + May?
Note that my legs feel ok right now. Not sure that I need any legs off time after OS, especially with these run taper workouts right at the end of the OS.
Been swimming 3x week, low volume, stroke specific. But, I am in the water so I'm not in a situation where I need a few weeks to get to know the water again.
Chris, nice work! I see that the Endurance Mode was really the OS for four months but you are done in three. I say that you put in a nice run durability block for April.
So run frequency with 1 hard run a week, etc. Maybe the 28 day run challenge to keep pushing your limits. You can still swim 2-3 x if you want, and bike 1-2x...maybe load one of the Run Durability plans and let me know what you think?
I'd rather save the Bike Focus for May if you don't want to do the volume...
Let's load up RDP #2, for now through end of April. Can you give me some ideas of what your feasible training times/ options are for end of April so I don't go too crazy?
first week of April - regular week, Fri short work hours following weekend is free, remember Sunday is Easter. second week -regular, tues is short work hours, Fri is short work hours, ON CALL Sat and Sunday ('get what you can' training) third week -Short work hrs Mon and Wed, following weekend is free. fourth week (20th to 24th) - Vacay, no work (as of right now, sometimes they take a vacay day away due to need but it would only be one day, if any) fifth week - regular week, shorter work hours on Wed and Fri., following weekend is free.
And, should I finish OS (2 more weeks) before RD2 or go ahead and load RD2 now?
If you want to test you can do that in shirt order, otherwise I say off to the RDP and we can start plotting that big bike week. Are you local? How much time per day will you estimate to train?
Ok, I'm working solid at these zones so I don't think trying to eek out another 5w or 1 Vdot point is that big of deal here, either.
I'll load up RD2. [EDIT: Please let me bike 1-2x during the week, to keep my sanity. The RD2 plan only has one sat bike in it. If you say no, I will do as coached. But, if there is any room in the big picture to let me bike a bit more in this plan, I'd love to hear you say "All clear, go for it."]
That vacay week is local. Typical honey do's, but nothing big. I can get in, easily, a few3-4 hrs wko per day and I can squeeze in 2x 4-5 hour days (1 in the M-F stretch and 1 on Sat). And, that will still allow me to be present for the fam (school stuff, dinner stuff, yard stuff).
You're giving me the green light for 2x ABP rides in the RD plan for April until that vacay week when we'll bust some doors down.
correct me if I'm wrong.
More deets for the vacay week....
Workout Windows of Time: 8:30 to 3:30 M thru F, Sat and Sun 6:30a to 12 or 1pm.
Resources:
Bike - Plenty of good riding (pain cave, and rolling hills around here, also N Ga mountains 1 hr away and I do expect to go up there at least 1x that vacay week)
Run- Rolling hills in suburbia, also a 1.2mi loop that's pretty flat down in our hood's meadow, and a great high school track that would be open in the evenings or Sat or Sun.
Swim - Lifetime Fitness 25m pool open 24/7. And OWS in Lake Lanier which should be wetsuit tolerable by late April (I'm pretty sure)
I'll still have a few errands to take care of, but I don't see anything huge on the radar. If anything does pop up, I'll just let you know.
Thanks, Patrick. Really appreciate the extra thought going into this.
After listening to the videocast on the BBW, it sounds like you want me to throw some ideas out there and you can make sure I don't do anything stupid.
I did look at the training plan for the BBW, also. I don't see any reason that I can't follow that for most of the week. I have a 33-35mi out/back that I've been known to do multiple laps on in the past. These laps work well as I can reload bottles, chamois cream, etc.
I was going to try to hit the mountains twice, any day but the recovery day, but this will be weather permitting. Forecast is for a bunch of rain that week. Riding in the rain around here will be admirable. Riding the descents up there would be foolish. My idea is to plug a mountain ride in on Mon/Wed/Fri and/or Sat.
There's a Tues and Thurs group ride that I frequent when opportunity arises. about 35-40mi each.
Tues ride is pretty tame. The end is fast but 90% of the ride is zn1-2. Was thinking about 2 rides that day. 60mi solo, then the group ride later in the evening.
Thurs is faster. That is recovery day in BBW. Should I avoid this one since it will have a good bit of redlining?
Sat has a group ride that I'll prob mesh into my long BBW Sat ride. The group is solid but won't hurt if I just sit in and take short pulls. I like finding some social on the long bike days.
Can I keep some run frequency? Short runs, just cadence. No pace concerns.
I plan on keeping 3x swims, these are short and drill focus stuff. These are usually 45' long. Drill 50 / swim 50 kind of stuff. Not adding any fitness right now, all technique. Unless you say add longer sets. I just don't see alot of time to do long swims if I'm biking 3-4 hrs/day.
BBW going well. Nothing scenic but I'm just here to punch the clock this week.
I expect that I'll finish up on Saturday. Take Sunday off. Light activity (swim only probably) on Mon and Tues. Wed may be my 'back to it' day but I'll make that call on that Wed.
That puts us with an OS and a BBW in the books by late April.
Only official races I'm eyeing are an OLY June 28 and the HIM Oct 10 (?).
I may drop in 1-2 sprints just for kicks along the way. But, those would be last second signups due to work and life responsibilities.
So, with about 9 weeks until that OLY in Chattanooga, what plan do you recommend?
Well is an understatement. You are crushing it!! I say that you might need a bit more time...or rather, there's no rush to be on it by Wed of next week. ABSORB.
I'd go ShortCourse plan...last 8 weeks, etc. Sound good?
I know, accept, that I've overdone it. But, the challenge has been fun. I'll make sure I'm in a good place mentally and physically before I start the 'work' (Short Course) again.
What a week! Massive. You won't even see short term gains for abt 2 weeks, long term gains all year. Nicely done...for now, swim and roll and stretch it out!!
did my midseason Oly (Chattanooga, SE Regionals) this past Sunday.
PR (by 20+ minutes) despite feeling like dog crap for the 3 weeks leading into it. Didn't feel anything good in the legs until Wed before the race. Triaged everything in those 3 weeks.
Swim was best ever, not a time thing but a feel thing. Better sighting, stronger front quad swimming and legs long and narrow in a 'narrow' tube. (I don't mention the time as a PR since it was a downstream swim. My Oct HIM will be a better judge of time improvement.)
Bike was blind b/c of dead battery in stages coming out of T1. Rode steady hard but didn't go for the top bike split (AG) like I used to do here. Saved some for the run, just didn't know where I stood due to dead PM. Still had a very good bike split with relatively low cost.
Run was the biggest win. I had little confidence heading into this race that I would have any legs. Expected my usual post bike run fade. To keep it short, I saw on the first mile that my pace was right on the slow end of my zn4 window. Kept waiting for that fade and it never happened. Got stronger and held up fine. There was a big hill/stair section on the first and last mile but, correcting for that, solid neg splits and reasonably low RPEs. Usually run this 10k with 9's and ended up averaging 7:45's. Best oly 10k for me, by far.
This race is pretty solid with studs and studettes so I'm very happy with finishing 16/90 in my AG. I think I left a bit on the table out there but I wanted to make sure I gave myself a chance at a decent run.
So, a midseason thanks to you & Rich and the rest of the team.
Moving forward... I allowed myself 8 weeks of HIM plan leading into that Oct 10 race. From now until then (7 weeks worth), I loaded up the Get Faster plan.
Chris, nice work! Lots of great lessons here for you and, as you have noted, opportunity as well.
1. PM battery always changed in final 4 weeks pre-race. Always.
2. The fastest bike isn't always the "hardest" bike. Riding smooth and smart gets you speed without the cost.
3. A good bike is what sets up the run and leads to the ultimate race. 6 * 1:15/mi on the run is a 7.5' improvement on a 10k. And more importantly, an improvement that is a quality one...super pumped for you!
I like the get fast plan, but don't be afraid to put in one more volume push between now and start of the HIM plan (a bigger weekend, for example, with B2B rides) if the schedule permits. Note I said Weekend and not "a ten day mega sufferfest" or whatever.
Re: [I like the get fast plan, but don't be afraid to put in one more volume push between now and start of the HIM plan (a bigger weekend, for example, with B2B rides) if the schedule permits. Note I said Weekend and not "a ten day mega sufferfest" or whatever. ]
I have a few days off at the end of the month, July 28-Aug 2. That's about 10 weeks out from the HIM. Should I do a volume pop then? If so, what do you recommend? A couple of big rides and 1-2 big runs with low intensity and plenty of recovery after?
If not recommended, I was just going to stick to the plans for the next 15 weeks and extend the weekend ride time on Saturdays and add some riding on the Sunday run day.
Yes to volume! I'd mix it up given your bike week earlier this year. A daily 30' run into 3 hour bike followed by a 30' run sounds really good to me! That adds up quickly...
Unless your current race has 4 hour power, you don't need 4 hour power...you can look back on your big bike week from this year, for some baseline...when it's time to go long you can start to focus on it as you build up the miles, etc...but since when you do get to that point your fitness will be different than it is now, I don't see the upside on you going out of your way to ride long enough to get that data that (A) won't help you now and (B) will only be used next year...
Comments
I'm about 2-3 bad workouts away from panicking. I went Legs Off for 3 days. Tried to do the Saturday bike today. Felt horrible. All the power is gone. Held .96 for the first 15' interval and bailed 7' into the second, dropped into an ez spin for the rest of the 1hr session. UGGGGGHHHHHH.
Did an ez zn1 run on the treadmill later in the day and that felt better than I thought it would.
I'm ready to get back on track. What happened? (rhetorical)
Thoughts & Questions....
I've taken a couple of days needed to recover from beating myself down. Should I expect it to take a couple of workouts to 'wake' the legs back up?
It wasn't the #of watts that got me, it was that I became 'blah' after 5-10' into the intervals. Would now be a good time to try the shorter sets like 4,5,6x 5' (5') @ 110%? [Edit: I just saw that next week has this 110% 5' intervals on Thursday already]
Right now, there is 3 hard bike wko's in the week. Would I still improve if I dropped that to 2 hard sessions and 1 ez or 1 ABP session? If you were to say 'yes' to that, should that be 2 FTP sessions or 1 FTP & 1 VO2 or 2 VO2 sessions?
I guess I could ask that ^ same question for the runs.
This problem has happened before. About this time of year. I usually grind my way out of it but I have to endure a few weeks of Tried & Failed threshold sessions. That's always a bit demoralizing. If there was any thing I could try to avoid this, I'd be a happy camper.
I know it's a bit vague, but it is what it is.
Any ideas would be GREATLY appreciated.
Thanks,
C
Or...is this just totally mental?
Yesterday, Saturday, I tried the 2x 15' (5') and 1x 6' and had to pull the plug due to empty tank (physically OR mentally) early.
Today, yes back to back, I did much better. .97, .97, .98. No zn3 since I didn't want to overcook anything that might sound like 'coming back'. Then did a 30 zn1 -5sec on the treadmill and felt relatively light & quick. Not fresh by any means, but legs were turning over much better.
Thoughts?
Yes, there's an injury history. Yes, this rigor mortis has set in before. But, maybe I'm just more vocal about it, letting it keep me at this plateau. I've taken a few days off. Started back with a little bit of tired legs. Did the VO2 run session today. It took a conscious effort to keep the legs turning over quickly. Legs were heavy & tight but I managed the workout just fine.
So, is this just how it is? After all of these years, have I been pulling the chute every time my legs put up some resistance, thus preventing me from taking it to the next level?
Now, that I've taken a few days of stand down, I can't wait until I feel brand new fresh, right? That's like the guy who waits until the weather is 72 & sunny & no breeze, otherwise, every other day is too cold, too windy, too hot, too early, too late.....
So, my legs don't feel fresh. They aren't going to, from here on out, right? This is when I tell them when it's time to stop and when it's time to go.
Mental wall to break through?
3x 15'(4') @ .97, .97, .96.
Hard but nothing to whine about. Purposefully, stayed closer to .95 than 1.0. Purposefully, kept some blue (TrainerRoad) above my yellow line. Never felt like I couldn't finish any of the intervals.
Then went out for a conservative zn1 brick. Legs were lighter than they have been. They were tired but I'm pretty sure that was because of 45' @ .96 of FTP rather than the burnout I might have been working on. (That's just a guess on my part, though.)
Don't worry. I won't keep posting every workout to you. I'm just trying to give you a bit of a timeline you can kick around so that your feedback on this is informed. Promise. I'm not the attention ho' this probably feels like by now.
One more question....might be going to the N Ga mountains this weekend (Saturday) for a 3-3.5hr ride. ~6k climbing. Planning on just working .95 or so on the climbs and chillin' on the flats and rollers. If this is a bad idea, please let me know.
Thanks for the time!
And it's good you rested... You'll need a few days to get loose again...but you'll be happier in a few weeks for sure. Don't be afraid to do it again if needed.
As for the run you need to find that sweet spot of work that is ok. You don't need to hit every run session at Z5 to improve...and the cost of that fast runningr is 10x the cost of a similar bike workout. So you gotta be smart. Lots of quality running with great form, cadence and some strides really works. I'd consider 1x fast run per week as your go to session -- say 4-6 x 3' @ 5k pace or faster, 2' recoveries....
What's next?
Finishing up OS. Very successful. I'll jot some notes down about it soon.
In the mock macro you suggested a few months ago, April -> Endurance Mode and May -> Bike Focus.
The Bike Focus Block plan looks like it's 6 weeks. Should I transition straight from OS (mid April end) into the Bike Focus for the remainder of April + May?
Note that my legs feel ok right now. Not sure that I need any legs off time after OS, especially with these run taper workouts right at the end of the OS.
Been swimming 3x week, low volume, stroke specific. But, I am in the water so I'm not in a situation where I need a few weeks to get to know the water again.
Whatchya think?
Thanks!
So run frequency with 1 hard run a week, etc. Maybe the 28 day run challenge to keep pushing your limits. You can still swim 2-3 x if you want, and bike 1-2x...maybe load one of the Run Durability plans and let me know what you think?
I'd rather save the Bike Focus for May if you don't want to do the volume...
Actually, I'm itching to start adding volume.
In addition, I forgot to mention that I have the last week of April off from work. Big Something Week?
However, I'll stick to whatever you advise and if Run Durability is best for my long term then I'm all in.
Just let me know and I'll knock it out.
second week -regular, tues is short work hours, Fri is short work hours, ON CALL Sat and Sunday ('get what you can' training)
third week -Short work hrs Mon and Wed, following weekend is free.
fourth week (20th to 24th) - Vacay, no work (as of right now, sometimes they take a vacay day away due to need but it would only be one day, if any)
fifth week - regular week, shorter work hours on Wed and Fri., following weekend is free.
And, should I finish OS (2 more weeks) before RD2 or go ahead and load RD2 now?
Thanks in advance!
I'll load up RD2. [EDIT: Please let me bike 1-2x during the week, to keep my sanity. The RD2 plan only has one sat bike in it. If you say no, I will do as coached. But, if there is any room in the big picture to let me bike a bit more in this plan, I'd love to hear you say "All clear, go for it."]
That vacay week is local. Typical honey do's, but nothing big. I can get in, easily, a few3-4 hrs wko per day and I can squeeze in 2x 4-5 hour days (1 in the M-F stretch and 1 on Sat). And, that will still allow me to be present for the fam (school stuff, dinner stuff, yard stuff).
Vaycay week...so we could do a long day on Wed and Sat. What's your pool access like? I feel it coming together!
You're giving me the green light for 2x ABP rides in the RD plan for April until that vacay week when we'll bust some doors down.
correct me if I'm wrong.
More deets for the vacay week....
Workout Windows of Time: 8:30 to 3:30 M thru F, Sat and Sun 6:30a to 12 or 1pm.
Resources:
Bike - Plenty of good riding (pain cave, and rolling hills around here, also N Ga mountains 1 hr away and I do expect to go up there at least 1x that vacay week)
Run- Rolling hills in suburbia, also a 1.2mi loop that's pretty flat down in our hood's meadow, and a great high school track that would be open in the evenings or Sat or Sun.Swim - Lifetime Fitness 25m pool open 24/7. And OWS in Lake Lanier which should be wetsuit tolerable by late April (I'm pretty sure)
I'll still have a few errands to take care of, but I don't see anything huge on the radar. If anything does pop up, I'll just let you know.
Thanks, Patrick. Really appreciate the extra thought going into this.
pretty good group rides Tues / Thurs evenings
these provide 35-40mi.
I'll prob get to at least one of those.
if coach permits.
I did look at the training plan for the BBW, also. I don't see any reason that I can't follow that for most of the week. I have a 33-35mi out/back that I've been known to do multiple laps on in the past. These laps work well as I can reload bottles, chamois cream, etc.
I was going to try to hit the mountains twice, any day but the recovery day, but this will be weather permitting. Forecast is for a bunch of rain that week. Riding in the rain around here will be admirable. Riding the descents up there would be foolish. My idea is to plug a mountain ride in on Mon/Wed/Fri and/or Sat.
There's a Tues and Thurs group ride that I frequent when opportunity arises. about 35-40mi each.
Tues ride is pretty tame. The end is fast but 90% of the ride is zn1-2. Was thinking about 2 rides that day. 60mi solo, then the group ride later in the evening.
Thurs is faster. That is recovery day in BBW. Should I avoid this one since it will have a good bit of redlining?
Sat has a group ride that I'll prob mesh into my long BBW Sat ride. The group is solid but won't hurt if I just sit in and take short pulls. I like finding some social on the long bike days.
Can I keep some run frequency? Short runs, just cadence. No pace concerns.
I plan on keeping 3x swims, these are short and drill focus stuff. These are usually 45' long. Drill 50 / swim 50 kind of stuff. Not adding any fitness right now, all technique. Unless you say add longer sets. I just don't see alot of time to do long swims if I'm biking 3-4 hrs/day.
Biggest thing will be fueling properly and good sleep so you can execute each day!!
I expect that I'll finish up on Saturday. Take Sunday off. Light activity (swim only probably) on Mon and Tues. Wed may be my 'back to it' day but I'll make that call on that Wed.
That puts us with an OS and a BBW in the books by late April.
Only official races I'm eyeing are an OLY June 28 and the HIM Oct 10 (?).
I may drop in 1-2 sprints just for kicks along the way. But, those would be last second signups due to work and life responsibilities.
So, with about 9 weeks until that OLY in Chattanooga, what plan do you recommend?
thanks, in advance.
I'd go ShortCourse plan...last 8 weeks, etc. Sound good?
I know, accept, that I've overdone it. But, the challenge has been fun. I'll make sure I'm in a good place mentally and physically before I start the 'work' (Short Course) again.
Thanks.
did my midseason Oly (Chattanooga, SE Regionals) this past Sunday.
PR (by 20+ minutes) despite feeling like dog crap for the 3 weeks leading into it. Didn't feel anything good in the legs until Wed before the race. Triaged everything in those 3 weeks.
Swim was best ever, not a time thing but a feel thing. Better sighting, stronger front quad swimming and legs long and narrow in a 'narrow' tube. (I don't mention the time as a PR since it was a downstream swim. My Oct HIM will be a better judge of time improvement.)
Bike was blind b/c of dead battery in stages coming out of T1. Rode steady hard but didn't go for the top bike split (AG) like I used to do here. Saved some for the run, just didn't know where I stood due to dead PM. Still had a very good bike split with relatively low cost.
Run was the biggest win. I had little confidence heading into this race that I would have any legs. Expected my usual post bike run fade. To keep it short, I saw on the first mile that my pace was right on the slow end of my zn4 window. Kept waiting for that fade and it never happened. Got stronger and held up fine. There was a big hill/stair section on the first and last mile but, correcting for that, solid neg splits and reasonably low RPEs. Usually run this 10k with 9's and ended up averaging 7:45's. Best oly 10k for me, by far.
This race is pretty solid with studs and studettes so I'm very happy with finishing 16/90 in my AG. I think I left a bit on the table out there but I wanted to make sure I gave myself a chance at a decent run.
So, a midseason thanks to you & Rich and the rest of the team.
Moving forward... I allowed myself 8 weeks of HIM plan leading into that Oct 10 race. From now until then (7 weeks worth), I loaded up the Get Faster plan.
Any reason to change this layout up?
1. PM battery always changed in final 4 weeks pre-race. Always.
2. The fastest bike isn't always the "hardest" bike. Riding smooth and smart gets you speed without the cost.
3. A good bike is what sets up the run and leads to the ultimate race. 6 * 1:15/mi on the run is a 7.5' improvement on a 10k. And more importantly, an improvement that is a quality one...super pumped for you!
I like the get fast plan, but don't be afraid to put in one more volume push between now and start of the HIM plan (a bigger weekend, for example, with B2B rides) if the schedule permits. Note I said Weekend and not "a ten day mega sufferfest" or whatever.
Re: [I like the get fast plan, but don't be afraid to put in one more volume push between now and start of the HIM plan (a bigger weekend, for example, with B2B rides) if the schedule permits. Note I said Weekend and not "a ten day mega sufferfest" or whatever. ]
I have a few days off at the end of the month, July 28-Aug 2. That's about 10 weeks out from the HIM. Should I do a volume pop then? If so, what do you recommend? A couple of big rides and 1-2 big runs with low intensity and plenty of recovery after?
If not recommended, I was just going to stick to the plans for the next 15 weeks and extend the weekend ride time on Saturdays and add some riding on the Sunday run day.
Thoughts?
train hard, be safe, & have fun on the kona journey.
I want in on this 4hr & 5hr power thing that's running in Matt A's thread.
I was thinking it would be valuable down the road.
Can I use the Saturday's from here until taper time (HIM is Oct 10th) to collect 4hr power and 5hr power ride data?
Is this an attack that may prove beneficial both on race day AND down the road?
How can I do this without sabotaging my race?
M-F mostly GF type stuff
S/S would be LongHardRide with short brick run on Sat and ? for Sunday.
What do you think?
Convince me otherwise...