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IM Training Plan with no Bike over Christmas - Help

Leslie SedlakLeslie Sedlak
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Hey Coach,

We are traveling (flying) out of state for Christmas, 12/22 (late pm)-12/28 (Early am).  I wasn't planning on taking my bike; 1. Michigan will have snow :) 2. I don't have a bike trainer at my folks house in MI.  I will be in week IM10 preparing for IM NZ and the ultra cool, super duper, ultimate January Training Camp and I just started to get nervous that it will be too many days off the bike.  I'll be able to run - outside.  And I think I can swim at the comm college pool - on the days they are open over the holiday.....We aren't leaving until evening on 12/22 and we will be home before lunch on 12/28.  Any good ideas for how to move around my work-outs to not lose too much fitness?

Thanks!

Leslie

Comments

  • Coach PatrickCoach Patrick
    Leslie, don't freak as you have the JVC to "catch up" on the bike later. I would suggest riding 4x in week 11, by riding FTP session on Tuesday, do the long run on Wed, then an ABP ride of 90' on Thursday (you lose the Tuesday FTP run but that's okay) then swim friday, and ride your regular weekend.

    When you are on the road, 12/22 is off and 12/28 can be an easy PM spin if you are settled back home (think 60 to 120 minutes)..and back on training schedule for the 29th. While you are gone, you have a long run and your FTP run as well as the "make up" FTP run from the week prior. Each run needs a day between so you could do FTP Tues, FTP Thurs, Long run Sat. The "other days" are swim if you can or a short easy run of 45' in Zone 1 to Zone 2.

    How does that sound?
  • Leslie SedlakLeslie Sedlak
    So....Week 9 happens before Week 10 right?- so did you mean riding 4x in week 9 (Before I am out of town)? Or did you mean pick up the biking when I get return home?
  • Coach PatrickCoach Patrick
    4x when you get back!!! image
  • Leslie SedlakLeslie Sedlak
    ok, so going with the minimalist plan - here's what I'm thinking.
    This week - wk 1 of minimalist plan - execute as written
    -Mon: Swim long
    -Tues: FTP Bike, Z2/Z3 Run
    -Wed: Threshold Run; 100s swim
    -Thurs: Vo2 Bike; incline Run
    -Friday: Ladder swim; optional strides Run
    -Saturday: Threshold Run, Long Ride+indoor sweat test
    -Sunday: Long Run

    Week 2 (traveling to MI 12/22 - 12/28 and will have no bike - might be able to find a stationary - running will be outdoors,weather permitting, or can find a treadmill at local gym . Still looking into pools that are open during our stay)
    -Monday: Long Swim, add Ride(from Tuesday) (would make a long day maybe?) or Run(from tuesday)? We don't fly out until 8 PM, so I will have a good chunk of the day to get workouts in.
    -Tuesday: Threshold Run (From Wednesday)
    -Wednesday: swim if can? otherwise core/stretch?
    -Thursday: FTP Run (From Saturday)
    -Friday:swim if can? otherwise core/stretch?
    -Saturday: Long Run (From Sunday)
    -Sunday: Long RPP Ride (From Saturday) [We return home at 08AM, so I'll have most of the day to get any workouts done.]

    Week 3: mostly execute as written but add a bike? - wasn't sure where to add that and also confused on a few other details noted below.
    -Monday: Long Swim
    -Tuesday:FTP Ride; Z2/Z3 Run
    -Wednesday: Long Run?? 45 min Threshold written; 100s Swim
    -Thursday:APB ride (90')? VO2 Bike as written; Incline Run
    -Friday:Swim? Note is optional Run
    -Saturday:Big Day
    -Sunday: Long Zone 1 pace run

    So sorry for the ridiculous detail - but begin that I started IM training today - getting even more real and freaked out - so I want to make sure I do this right image

    thanks,
    Les
  • Coach PatrickCoach Patrick
    Les, I think the minimalist plan is perfect and your current week is great! As for the travel week, I think that you should plan on running daily while there, don't sweat chasing gyms, etc. So run 45' a day, minimum. Default is easy Z1-Z2 with some strides at the end. These runs go around the FTP run and long run. Exception is sunday when you get home and can "make up" the Saturday ride (just no run needed after that week of running.

    Week 3 is good to get back on track. I suggest you add Bike #4 into Sunday, and make it a 2-3 hour session, mostly Zone 2 / Steady State, shifting gears as needed to stay engaged. Run 30' to 45' off the bike at the end to just keep the running alive!
  • Leslie SedlakLeslie Sedlak
    Alright - sounds like a plan - Now I need to look forward to the first two weeks in jan to see what i need to do to be ready for JVC!!
  • Coach PatrickCoach Patrick
    Woohoo!
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