BK, per the sweat trial instructions page here (http://j.mp/185F9na) you should get off the Saturday bike with about an hour to go, weigh in, ride the steady state and go from there. So this weekend's Saturday right might be a little bit longer than usual!
Please be sure to stay hydrated during the FTP portion of your workout so the math is right.
I have been trying to up my run cadence from 82 to 90. Before JOS I was running outside and increased cadence to 86 by adding a few beats per week. Also as per your guidance, at the end of each run I do 6 x 30 strides to help with the higher cadence.
Now that I am treadmill bound, i have been increasing the MPH each week by 0.2 mph per week for each zone. However what I have noticed is that while I am running faster my cadence remains the same. What's more, to get to 90 bpm I really have to crank the MPH up.
The logical and absurd conclusion of this strategy is that come race day I will be sprinting!
I can sustain 90 bpm at a lower speed but it feels like I am taking very small steps...so the question is are the smaller quicker strides better? or should I focus on speed?
Brian -- you want to identify your comfortable training cadence, the default turnover you always seem to end up..then we tweak from there. That said, I too have found it really hard to work on cadence on the Mill. In fact my cadence stays so consistent that even when running at a faster speed my Garmin watch accelerometer will still read a slower pace due to my cadence "stability."
My suggestion is to find a good target to reinforce on the Mill; once you get to the open road we can adjust strategies accordingly. Rest assure you will not be forced to sprint for your entire race!!!
Brian, very cool!!!! You can train right through Thursday, then Friday off...Sat is a short run to get loose (30 minutes?) then Sunday is race day. When you get back, monday is off as always and your Tues / Wed workouts might stink from a numbers perspective until you recover.
If you want to set a PR, you might cut back on the Wed run workout so you aren't so tired...but the biking should be fine. What do you think?
Thanks for the help - since this is my first Half marathon ever, I am guaranteed to set a PR . The plan is to finish around 2:10, apparently the New York Road Runners have pacing groups throughout the race start, so that should help keep me on track.
I think I will train through Thursday since I tend to go a little stir crazy without activity. Thanks P
Brian, sure! My info is always on the site under Support / Staff. You can also book a call...or just try me. My schedule is online here: http://meetme.so/patrickmccrann -- Please remember to include your phone number. Or you can try me here: (617) 513-3830 Cell Phone (EST Time)
Note I am on the road for Placid camp this weekend, so my time is a bit jumbled...if you could link your RR here that would be great!
As per your instructions I have counted the teeth on my rear cassette - i have an 11-28. It looks like I can buy an 11-30 or an 11-32...would either of those help in the hills or for Timberman?
Coach P - need a little help hacking together the HIM plan while traveling
For the last month I have been following the beginner HIM plan in anticipation of doing Timberman in August - however due to work travel I will not be able to do the race. Nonetheless I still want to stay on the HIM to help me lose weight.
Background: I just signed up for IMLP in 2016 - this will be my first IM. I finished Quassy 70.3 this year as part of my 2 year plan to get into IM shape.
Current Weight: 240lbs. Race weight for IMLP is 190lbs. I am following the Core Diet and have lost 30lbs since January.
Travel - Wed thru Friday I travel for work, I have access to running and hotel gym with spin bike.
I need your help adjusting the HIM plan to fit my travel schedule - so far I have been doing Swim WED morning before I fly out; Long Run Thursday (10 miles) and run/spin bike Friday. I get my long rides in on the weekend.
Upcoming Races: Aug 9: 42 mile bike race; Aug 22: 1 mile swim race; Oct: Half Marathon...and possibly a few Oly's in September.
BK, great to hear from you! I say that you keep up the HIM plan through your OWS race...then we can talk about moving to a Balanced Half Marathon plan. Your modifications are great, I have no issues with them right now...do you need to get in more running, or do you have a specific question for me?
How do I adjust the workouts on the HIM for the days when i don't have access to a pool or bike.
For example - this week Wed is a bike day, but I am traveling so I planned to run. But Thursday is usually my long run day...then Friday is a swim day, but I am still trebling and no access to pool
BK, best is to message me on the monday (or week prior) and say, "I am in HIM Wk 14 and next week I will be on the road no bike/pool for Tuesday thru Friday" -- and then I do the heavy lifting for you.
Failing that, run is the default...so if in advance, I would have biked Tuesday, interval run on Wed, Thursday is long run, Friday if off omigod-my-legz-are-cooked!, Saturday and Sunday as planned. No real need to make up swims....how does that sound?
Ps for day of advice, just text me (617) 513-3830 Cell Phone (EST Time) or use the blue chat icon bottom right.
I asked Coach Rich this question too - not sure who is best answer it...
I am transitioning from the Beginner Get Faster Plan to the Beg Half IM Plan this week. My roadmap calls for doing week 12-15 of the HIM plan.
I have 2 questions:
1.) Last week (the final week of Get Faster) was a test week. Week 12 of the HIM plan is also a test week. What/how should I substitute for the Test workouts this week?
2.) As I look through the HIM plan there are some days with 2 runs listed. Is it correct to assume these are meant to be morning and evening runs?
Here are some instructions on how you can handle the double testing the problem: http://bit.ly/1q0gUQ1
yes those two runs are meant to be split. Ideally you are either doing morning and evening or you are doing morning and lunch. Worst-case scenario you didn't together simply because that's all the time that you have but hopefully you can split them up. You can learn more about the new plans and how we designed them in our podcast here: http://bit.ly/25GKyuA
I am in week 15 of the Half Plan - this week is RR week. I would like to do the race rehearsal on Friday rather than Saturday - should I flip the Friday Swim until Saturday? and it is ok to do the Thursday long run?
Hope you are dried out from IMTX! I need a little help determining pace/timing for Quassy 70.3. Last year was my first time doing that distance, Quassy was my first HIM ever. This year I am doing Quassy as a warm up for IMLP.
Here are my splits from last year:
Swim: 39 minutes 2:02/100yd
Bike: 4:03
Run: 2:52
When I came out of the water I was burnt and that snowballed into the bike and finally the run which I had to walk for a bit. My goal this year is to be able to run the entire run. I am lighter, faster and stronger this year and I will be better fueled and hydrated (I definitely did not hydrate enough on the bike last year).
As well, this is the first year I have been training with power and cadence. I have focused on making sure my cadence is between 85-90. In race rehearsals I was able to do the bike in 3:30 (although the course was not as hilly as Quassy).
So, my plan is this:
Go slower on the swim; maybe 2:10 pace?
Bike: I am not sure how to pace the bike so that I don't bonk on the run.
Run: TRP is 11:30, I have been able to do 10:30 in race rehearsals. But of course race day will get hard, so i am fine with the 11:30 target - i think it is a good goal pace.
BK, returning to Quassy makes life a lot better (not easier, just better). I would re-read your race report to see what you missed last year — not just what you think you missed.
Swim. Actually get in and warm up this time. For like 15 minutes. Get loose and comfortable, with drills. Then swim THAT effort DESPITE the noise…better swim = faster swim, bar none…so don’t worry about a PACE, dial in the EFFORT.
Bike. Number one plan is hydration. Front bottle that you crush in the first 10 miles. Then you refill on that first downhill area (15-20?) and drink again as you climb that beast…you need fluids. Bike pacing is easy in three steps.
Step 1 = Get T1 HR down over the first 15 minutes….so spin pretty easy until you get it as low as you can.
Step 2 = Ride your steady number in all places you can (your 80-85% number).
Step 3 = Determine a Power Cap that you SHALL NOT exceed on the bike. I call it 90% for long hills, 95% for short steep ones. Pick one and stick it.
Run isn’t about TRP, it’s about your long run HR, or rather, caring your Bike AHR over through the run. Your TRP is a training tool, not a racing tool. Please see Resources / Racing Central for details!!!
And please set your Race Plan to the Team for advice!
I need some help restructuring my training plan for this week. I am in week 16 beginner IM, training for IMLP. Last week I was supposed to do Camp Week with a Race Rehearsal on Friday. Unfortunately, everything that could go wrong did go wrong last week. Sadly my 16 year old nephew lost his battle with cancer and passed away on Tuesday - as you can imagine this through me off track. I had still planned to do my Race rehearsal on Friday as I needed that time and exercise to deal with the emotional stress. However, when I went to check my bike on Wednesday the derailleur was not working. I took it to my LBS but they could not repair it until Friday, which meant no race rehearsal on Friday.
Bottom line - I got a few crappy runs in last week. One bike. And no swims.
I am back on track this week and need your help on what to do - should I just repeat camp week this week?
Also, next week I will be flying to Denver for my nephew's funeral. This means I will not have my bike and will be training at altitude. I am going to try and rent a bike for the week that I am there.
I am so sorry to hear of your loss. Our thoughts and prayers are with you and your family. Incredibly sad.
While I feel helpless here on the East Coast, I can certainly give some advice on the training at the very least. Yes I agree that you should move camp week ahead and just consider last week a week of rest. At least from a physical standpoint. That will let you get in most of the work you need to get done and what happens next week will matter less because of it.
First because camp week is a week later, but also because you'll be at altitude so any work you do there will certainly be magnified in terms of cost. I'm not confident you need to rent a bike, you might be able to get away with a good gym and some spin classes if that's safer/easier. But I'll leave that 100% up to you. If you need additional help this week making sure that camping fits, please use the blue icon on the bottom of the website to make sure I get it right away.
Am I crazy to do a Sprint on the Saturday before IMLP?
IMLP will be my first full IM - there is a sprint triathlon in Nantucket on Saturday and I was thinking it might be a good mentally to go through the motions...sort of a micro race rehearsal.
Brian, normally I'd say it's crazy, but...you live on ACK so you must be crazy already.
KIDDING!!!! LOL.
You won't really be doing much that weekend. You live on ACK so not many races. It's fun to show up to a sprint with IM fitness. Your tri peeps will be there and it will be good to chill with them and have fun, both pre and post race.
I say yes, just be safe. No leaping off of 8' sea walls or riding hot into wet corners.....promise?!
Comments
Please be sure to stay hydrated during the FTP portion of your workout so the math is right.
Good luck!
Cadence Confusion -
I have been trying to up my run cadence from 82 to 90. Before JOS I was running outside and increased cadence to 86 by adding a few beats per week. Also as per your guidance, at the end of each run I do 6 x 30 strides to help with the higher cadence.
Now that I am treadmill bound, i have been increasing the MPH each week by 0.2 mph per week for each zone. However what I have noticed is that while I am running faster my cadence remains the same. What's more, to get to 90 bpm I really have to crank the MPH up.
The logical and absurd conclusion of this strategy is that come race day I will be sprinting!
I can sustain 90 bpm at a lower speed but it feels like I am taking very small steps...so the question is are the smaller quicker strides better? or should I focus on speed?
Thanks for your thoughts!
My suggestion is to find a good target to reinforce on the Mill; once you get to the open road we can adjust strategies accordingly. Rest assure you will not be forced to sprint for your entire race!!!
P -
I am running the NYC half marathon on March 15th...a few questions:
1) Do I need to change anything in the JOS?
2) Any suggestions on how to pace?
thanks,
BK
If you want to set a PR, you might cut back on the Wed run workout so you aren't so tired...but the biking should be fine. What do you think?
Thanks for the help - since this is my first Half marathon ever, I am guaranteed to set a PR
. The plan is to finish around 2:10, apparently the New York Road Runners have pacing groups throughout the race start, so that should help keep me on track.
I think I will train through Thursday since I tend to go a little stir crazy without activity. Thanks P
Coach P - I just wrote a race report for Quassy, I would like to chat with about it...can we set up a time
Note I am on the road for Placid camp this weekend, so my time is a bit jumbled...if you could link your RR here that would be great!
also email RR to you
coach p -
As per your instructions I have counted the teeth on my rear cassette - i have an 11-28. It looks like I can buy an 11-30 or an 11-32...would either of those help in the hills or for Timberman?
BK
Coach P - need a little help hacking together the HIM plan while traveling
For the last month I have been following the beginner HIM plan in anticipation of doing Timberman in August - however due to work travel I will not be able to do the race. Nonetheless I still want to stay on the HIM to help me lose weight.
Background: I just signed up for IMLP in 2016 - this will be my first IM. I finished Quassy 70.3 this year as part of my 2 year plan to get into IM shape.
Current Weight: 240lbs. Race weight for IMLP is 190lbs. I am following the Core Diet and have lost 30lbs since January.
Travel - Wed thru Friday I travel for work, I have access to running and hotel gym with spin bike.
I need your help adjusting the HIM plan to fit my travel schedule - so far I have been doing Swim WED morning before I fly out; Long Run Thursday (10 miles) and run/spin bike Friday. I get my long rides in on the weekend.
Upcoming Races: Aug 9: 42 mile bike race; Aug 22: 1 mile swim race; Oct: Half Marathon...and possibly a few Oly's in September.
Thnaks,
BK
the specific question is:
How do I adjust the workouts on the HIM for the days when i don't have access to a pool or bike.
For example - this week Wed is a bike day, but I am traveling so I planned to run. But Thursday is usually my long run day...then Friday is a swim day, but I am still trebling and no access to pool
Failing that, run is the default...so if in advance, I would have biked Tuesday, interval run on Wed, Thursday is long run, Friday if off omigod-my-legz-are-cooked!, Saturday and Sunday as planned. No real need to make up swims....how does that sound?
Ps for day of advice, just text me (617) 513-3830 Cell Phone (EST Time) or use the blue chat icon bottom right.
Hi Coach P -
I asked Coach Rich this question too - not sure who is best answer it...
I am transitioning from the Beginner Get Faster Plan to the Beg Half IM Plan this week. My roadmap calls for doing week 12-15 of the HIM plan.
I have 2 questions:
1.) Last week (the final week of Get Faster) was a test week. Week 12 of the HIM plan is also a test week. What/how should I substitute for the Test workouts this week?
2.) As I look through the HIM plan there are some days with 2 runs listed. Is it correct to assume these are meant to be morning and evening runs?
Thanks,
BK
Here are some instructions on how you can handle the double testing the problem: http://bit.ly/1q0gUQ1
yes those two runs are meant to be split. Ideally you are either doing morning and evening or you are doing morning and lunch. Worst-case scenario you didn't together simply because that's all the time that you have but hopefully you can split them up. You can learn more about the new plans and how we designed them in our podcast here: http://bit.ly/25GKyuA
Gracias coach - I did not see those resources before.
Hey Coach -
I am in week 15 of the Half Plan - this week is RR week. I would like to do the race rehearsal on Friday rather than Saturday - should I flip the Friday Swim until Saturday? and it is ok to do the Thursday long run?
thanks,
BK
+ Swim Thursday
+ RR Friday
+ Long Run Saturday
+ Sunday OFF
If required, you could push the long run to Sunday for a rest day on Saturday....totally up to you!
Please keep me posted,
~ Coach P
Hey Coach -
Hope you are dried out from IMTX! I need a little help determining pace/timing for Quassy 70.3. Last year was my first time doing that distance, Quassy was my first HIM ever. This year I am doing Quassy as a warm up for IMLP.
Here are my splits from last year:
Swim: 39 minutes 2:02/100yd
Bike: 4:03
Run: 2:52
When I came out of the water I was burnt and that snowballed into the bike and finally the run which I had to walk for a bit. My goal this year is to be able to run the entire run. I am lighter, faster and stronger this year and I will be better fueled and hydrated (I definitely did not hydrate enough on the bike last year).
As well, this is the first year I have been training with power and cadence. I have focused on making sure my cadence is between 85-90. In race rehearsals I was able to do the bike in 3:30 (although the course was not as hilly as Quassy).
So, my plan is this:
Go slower on the swim; maybe 2:10 pace?
Bike: I am not sure how to pace the bike so that I don't bonk on the run.
Run: TRP is 11:30, I have been able to do 10:30 in race rehearsals. But of course race day will get hard, so i am fine with the 11:30 target - i think it is a good goal pace.
Thoughts?
Thanks in advance,
BK
Swim. Actually get in and warm up this time. For like 15 minutes. Get loose and comfortable, with drills. Then swim THAT effort DESPITE the noise…better swim = faster swim, bar none…so don’t worry about a PACE, dial in the EFFORT.
Bike. Number one plan is hydration. Front bottle that you crush in the first 10 miles. Then you refill on that first downhill area (15-20?) and drink again as you climb that beast…you need fluids. Bike pacing is easy in three steps.
Step 1 = Get T1 HR down over the first 15 minutes….so spin pretty easy until you get it as low as you can.
Step 2 = Ride your steady number in all places you can (your 80-85% number).
Step 3 = Determine a Power Cap that you SHALL NOT exceed on the bike. I call it 90% for long hills, 95% for short steep ones. Pick one and stick it.
Run isn’t about TRP, it’s about your long run HR, or rather, caring your Bike AHR over through the run. Your TRP is a training tool, not a racing tool. Please see Resources / Racing Central for details!!!
And please set your Race Plan to the Team for advice!
~ Coach P
Hi Coach P -
I need some help restructuring my training plan for this week. I am in week 16 beginner IM, training for IMLP. Last week I was supposed to do Camp Week with a Race Rehearsal on Friday. Unfortunately, everything that could go wrong did go wrong last week. Sadly my 16 year old nephew lost his battle with cancer and passed away on Tuesday - as you can imagine this through me off track. I had still planned to do my Race rehearsal on Friday as I needed that time and exercise to deal with the emotional stress. However, when I went to check my bike on Wednesday the derailleur was not working. I took it to my LBS but they could not repair it until Friday, which meant no race rehearsal on Friday.
Bottom line - I got a few crappy runs in last week. One bike. And no swims.
I am back on track this week and need your help on what to do - should I just repeat camp week this week?
Also, next week I will be flying to Denver for my nephew's funeral. This means I will not have my bike and will be training at altitude. I am going to try and rent a bike for the week that I am there.
Thanks for your help,
BK
I am so sorry to hear of your loss. Our thoughts and prayers are with you and your family. Incredibly sad.
While I feel helpless here on the East Coast, I can certainly give some advice on the training at the very least. Yes I agree that you should move camp week ahead and just consider last week a week of rest. At least from a physical standpoint. That will let you get in most of the work you need to get done and what happens next week will matter less because of it.
First because camp week is a week later, but also because you'll be at altitude so any work you do there will certainly be magnified in terms of cost. I'm not confident you need to rent a bike, you might be able to get away with a good gym and some spin classes if that's safer/easier. But I'll leave that 100% up to you. If you need additional help this week making sure that camping fits, please use the blue icon on the bottom of the website to make sure I get it right away.
Hope you are feeling better!
-BK
"whathappensinboulderstaysinboulder
Am I crazy to do a Sprint on the Saturday before IMLP?
IMLP will be my first full IM - there is a sprint triathlon in Nantucket on Saturday and I was thinking it might be a good mentally to go through the motions...sort of a micro race rehearsal.
Is this crazy?
KIDDING!!!! LOL.
You won't really be doing much that weekend. You live on ACK so not many races. It's fun to show up to a sprint with IM fitness. Your tri peeps will be there and it will be good to chill with them and have fun, both pre and post race.
I say yes, just be safe. No leaping off of 8' sea walls or riding hot into wet corners.....promise?!