Cindy's Macro Thread

cindygilbertson@gmail.com

Hi Coach, 

I need some help with my trial plan.  I was given a 30 day trial membership, but I only have a week long trial training plan.  I can't find any info about the 30 day trial.  Please let me know what I need to do for this.

Thanks 

Cindy

Coach Rich

Hi Cindy,

Please see the Triathlon Season Roadmap I created for you here:

http://members.endurancenation.us/TrainingPlan/TriathlonSeasonRoadmap.aspx

^That^ should give you complete "what now" instructions.

Welcome aboard!

Julie Pfeifle

Cindy, feel free to contact me with any "how to get around the site" questions. I'd be happy to show you!

Coach Rich

Cindy,
The system should have sent you an email when I completed this for you, linking you back to that page. Let me know if you didn't receive the email. Please also check your spam filters.

cindygilbertson@gmail.com

Coach,
I did my bike and run tests in order to determine my heart rate zones. But when I entered the info. into the zone calculator they seemed way off! It says my zone 5 should top out at 144! Thats way too low, I know from the past that it's around 170. What should I do about this? Is there another way to calculate?
Thanks
Cindy

Coach Rich

Posted By Cindy Gilbertson on 09 Jan 2015 09:00 PM


Coach,

I did my bike and run tests in order to determine my heart rate zones. But when I entered the info. into the zone calculator they seemed way off! It says my zone 5 should top out at 144! Thats way too low, I know from the past that it's around 170. What should I do about this? Is there another way to calculate?

Thanks

Cindy

What was your average HR for the bike test? For the run test? And when I say average, I mean for the actual time trial, going hard, don't include the warm up part of the tests. 

 

cindygilbertson@gmail.com

For the bike it was 141
run was 156

I had a few issues on the bike where I had to stop (ie traffic lights, etc.) so it may be slightly lower then it normally would.

Coach Rich

Posted By Cindy Gilbertson on 10 Jan 2015 11:10 AM


For the bike it was 141

run was 156



I had a few issues on the bike where I had to stop (ie traffic lights, etc.) so it may be slightly lower then it normally would.

Hi Cindy,

Ok, I'm a little confused. You say in your post above that you expect your Zone 4(?) to be about 170bpm but you averaged 141bpm for your test. 

• What method/test did you use to determine your zones before, that yielded that 170?
• Just how much did stop lights, etc affect your HR. Is it possible for you find an uninterrupted area for your next test

I guess I'm confused by the large discrepancy between your 170 and 141 numbers above. I don't think it's worth having your retest right now, just wait until the next test rolls around in your training plan. In the meantime, I recommend you use your historical training zones and the RPE guidance in the workout. That is, Z4 should feel "Hard."

Good luck and let me know if you have any questions.

cindygilbertson@gmail.com

Hi Coach,

Just wanted to check in real quick regarding my race season schedule. It's almost time to be done with my outseason plan and move on. I'm scheduled to start my short course plan soon which I'm supposed to do until my Olympic race.  Then I'm supposed to do the long course plan until my 70.3. I just wanted to make sure this was the right way to go since the 70.3 is my "A" race.  The olympic is not that important, it's more of a warm up.  So my question is, why don't I do the long course plan right away?  

Thanks!

Cindy

Coach Rich

Posted By Cindy Gilbertson on 15 Mar 2015 09:53 PM


Hi Coach,

Just wanted to check in real quick regarding my race season schedule. It's almost time to be done with my outseason plan and move on. I'm scheduled to start my short course plan soon which I'm supposed to do until my Olympic race.  Then I'm supposed to do the long course plan until my 70.3. I just wanted to make sure this was the right way to go since the 70.3 is my "A" race.  The olympic is not that important, it's more of a warm up.  So my question is, why don't I do the long course plan right away?  

Thanks!

Cindy

Hey Cindy,

A few notes for you:

• There's enough distance between the Oly and the HIM that there's no reason why the Oly shouldn't be it's own A-race. 
• Doing the SC vs the HIM keeps that OS, make-me-faster flavor of work rolling, but via a multisport vs OS plan. 
• After having completed the OS, those weeks of the SC plan are a better fit for your fitness than those earlier weeks of the HIM plan.

Basically, the TSR I created for you is a better plan for making you faster and head out of space where you think you're training months and months for an HIM. Today is March 16th and simply don't need to be training "for" an HIM in July. I don't want your head in that space until after you crush your Oly in May. 

Good luck at WF! Joanne and I were married in the campground after my HIM there in 2006 so it's a special event for me. 

cindygilbertson@gmail.com

Hi Coach,
I have a question about my program. I was originally planning on doing Wildflower, but then opted out because of the low lake situation! Anyways, I don't have anything planned until Vineman.
First of all, I'm worried about my distance running. I don't think I have a lot of endurance and I haven't been working on it in the training plans. What plan should I be doing? And do you think I should add some races between now and Vineman? I think I could use the open water practice. Any recommendations for race distances and when I should be doing them?
thanks!
Cindy

cindygilbertson@gmail.com

Also, I'm wondering if I should do the swim camp plan.

Coach Rich

Posted By Cindy Gilbertson on 29 Apr 2015 11:10 AM


Hi Coach,

I have a question about my program. I was originally planning on doing Wildflower, but then opted out because of the low lake situation! Anyways, I don't have anything planned until Vineman.

First of all, I'm worried about my distance running. I don't think I have a lot of endurance and I haven't been working on it in the training plans. What plan should I be doing? And do you think I should add some races between now and Vineman? I think I could use the open water practice. Any recommendations for race distances and when I should be doing them?

thanks!

Cindy

Hi Cindy,

I hear you on the lake. Sucks all around. Please submit this to me via the Triathlon Season Roadmap tool, under Training above, so I can plan this out more formally for you. Thanks. 

cindygilbertson@gmail.com

Hi coach,
I am planning to do Vineman 70.3 on July 12th. I spoke to you a few weeks ago about adding in a practice race before Vineman and we both thought it was a good idea. I have an opportunity to race this weekend at a race that is close to home. Two questions...
1. There is a choice between sprint and Olympic, which do you think would be best?
2. Do I need to add the race to my training plan? Or do I just consider it my workout for Sunday?
Thanks
Cindy

Coach Rich

Posted By Cindy Gilbertson on 22 Jun 2015 01:00 PM


Hi coach,

I am planning to do Vineman 70.3 on July 12th. I spoke to you a few weeks ago about adding in a practice race before Vineman and we both thought it was a good idea. I have an opportunity to race this weekend at a race that is close to home. Two questions...

1. There is a choice between sprint and Olympic, which do you think would be best?

2. Do I need to add the race to my training plan? Or do I just consider it my workout for Sunday?

Thanks

Cindy

Is this weekend your final race rehearsal? Getting that in should take priority over your race. If yes, then:

• Do the RR as planned on Saturday
• Do the Olympic on Sunday. It will be a big weekend but you'll be fine. Maybe mail in the last ~3mi of the run?

If the above sounds too spicy, then do the sprint instead. But, regardless, that RR needs to happen.