Chris Chapman Official Coach Thread
Hi guys -
Here's my very first micro thread question! (actually 2 questions).
I'm in week 15 of the HIM plan.
First question: Due to family commitments this coming weekend, I am planning on switching the Saturday and Sunday rides so that the shorter 2 hour ride is on Saturday. Seems simple enough, agree?
Second question: 2 weeks out from my HIM there is a race rehearsal scheduled. I have a 160km cycling event C race that day. Do you recommend I do a race rehearsal on another weekend, or skip it. I do feel fairly confident in my race plan and nutrition plan, so am leaning towards sticking to the training plan and simply doing the C race instead of the race rehearsal workout.
Hear from you soon!
Chris
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Comments
As for the second part, that's really up to you. Only you know how comfortable you are with your race plan. Maybe you seek out a middle ground and use part of that race as an opportunity to test your pacing? Or at least benchmark your fitness and use that information as you map out your race owns? At the very least, just be safe! :-)
I raced a HIM this weekend and am now dropping into week 9 of the IM plan in prep for ironman on March 7th.
It has just been announced that my home town 70.3 will be discontinued after the next race on Jan 18th, so I am very tempted to enter before this race disappears.
So the question is, how dangerous is it for me to slot a 70.3 into the end of week 13 of the IM.
I've read some of the advice warning against this, but can it be safely managed with 2 days off prior and then easing back into week 14, with the big camp at the end of week 15.
Cheers
Chris
BTW here is my result from this weekend.
http://www.racetecresults.com/MyResults.aspx?CId=16529&RId=17&EId=1&AId=20983
Now, the 70.3 falls at the end of week 13 of the IM plan. I know I can't treat this like an A race, but maybe something like B+. How should I adjust week 13 for a mini taper?
And for the recovery week, I will be able to run while away from home, but swim and bike won't be possible until I get back on the Friday.
C
Check that out and then let's discuss!!!
Ok - 2 weeks out from my 70.3 and here is how I intend to adjust my IM plan...
Starting Wednesday this week I will move my plan forward one day (i.e do the Thursday workout on Wednesday etc) and continue this way until middle of next week. My last workout will be the Thursday long run which will be done on Wednesday. I will then have Thu/Fri/Sat to recover for my Sunday HIM. My only concern here is whether to shorten that last long run. I'm leaning towards doing the full 120min but at a very easy zone 1-2 pace without progression.
Now onto the recovery week. I know from experience that I can train ok the following weekend but will hurt until then. So I will focus on the swim workouts and make sure those are good quality. Then focus on the Thursday long run, completing the 120mins and run very slowly if necessary. The remaining workouts that week will all be done as easy/recovery - back to normal for the weekend.
The weekend after that (2 weeks post race) is camp weekend - can't wait!
How does that all sound?!
Chris
Recovery plans sound good (on paper)...every race is different, so we'll have to see how this one plays out!
Here's your updated Season Plan, as promised. This is where you'll return to post all your "coach" questions as responses; I'll see them and reply. This first post is my best outline of how to proceed with your races, but you can ask any / all questions you want. So post away, know that I reply here usually M/W/F each week.
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Your Notes
I've continued training and racing olympic and 70.3 distances over the past 2 seasons. Last Jan I managed a sub 5hr 70.3 (flat course). Since July I have been doing similar to the outseason and stepped it up over the past 4 weeks. I've now loaded up the Intermediate 70.3 program and am in week 12 leading up to Ironman 70.3 Taupo. This is my first A race this coming season. My second A race is 20 January and is a longer race similar to ITU long distance. I have six weeks between races and am unsure what training regime to use during the period between races given the unusual distance for the second race.
Your Races
Season Update
These are your recommended training plans, including the date you should start each one (sometimes you won’t complete a full plan but transition to another one). You can change your plans on the Training Plan page by clicking the Move / Change button. Learn more about each plan on the Training Plan Central Page.
Coach Notes
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~ Coach P