We haven't had the chance to scheduled out initial call. My first week in EN has been crazy with things at work. But maybe this week we can scheduled something.
One question about the training, if I have in the same day Bike and Run, does it matter in which order I do them? Can I do Bike then Run or the other way around?
Andres - track me down here: http://meetme.so/patrickmccrann -- or just call me: 6175133830. No need to stick to any order right now...as we get closer to race day, then we are more specific!
Finally was able to make the Run test. Not so bad after the holidays.
I been trying to do the bike test, but had a lot of traveling and then a cold . This week I am feeling fine.. so will do the bike testfor sure.
Question: I train during the week at home using my KickR and in the weekends I go outside (since I live in Miami I can do this all year long). Where should I test in the KickR our outside?
If you are in the OS, then the Kickr (as you'll have 2x workouts indoors). If you are in a Half or Full plan, then I would go with an outdoor test as you'll be riding outside Sat/Sun!
Coach P Next week I will be traveling to London, where I will only have access to a spinning bike and a treadmill for my training. My guess is for the bike part to use heart rate as a guideline and for the running the pace plus 2% inclination, no? Thanks Andres
Hi Coach, The training is going well. I feel that both in the running and biking I am getting faster. The next three weeks are going to be difficult. I am going tomorrow to Moscow, Russia until end of next week and then I am going for a week of skiing. In Moscow I will have access to a good gym, with pool, running and spinning bikes, in Colorado, there is mini gym with running machines.
Andres, I had no idea you were friends with Edward Snowden!!!
I think that you should be able to follow the OS pretty closely using the indoor resources there...so do your best.
As for skiing, I usually tell folks to run like 30' a day, every OTHER day, just to keep things going...and to SKI YOUR BUTT OFF because that's a great workout too. As long as you don't eat and drink a ton you should be okay!!!
We can focus on re-integration when you get back...
Back from Russia and holidays. Eduard sends his regards... he liked your pictures
I was able to basically followed the full trainig of the running part, but the bike suffered as I didnt have access to a proper bike.
As a result now that I am back I am strugling a little to follow the training plans in bike, have to stop a few times during an interval or decrease to 90 or 95% ..but improving fast.
This Sunday I have a 10K run, I have never run a 10K race before, so not sure how to plan the pace there, can you help me?
AD welcome back! It's ok to adjust the bike / run intervals down a bit (or rest a bit kore) as you adapt it your normal training!
As for Olympic planning, the swim is still "as fast as you can maintain form" the bike is 90% FTP once settled in and the run is 1 mile to get into it then best effort ( usually Zone 3-ish, some Z4 at the end). Good luck!!
1) is there anyway to more or less predict from average Watts to average speed in a Bike?
2) in a 1/2 ironman what zones of your run and bike would be the average page and average watts you would be aiming at ?
The reason I ask is that it has always help me to aim for a finish time at a race and then translate that to the pace, power, speed... I would need . Then translate that to the challenge I would have each day at training to get to that point.
Andres...thanks for checking in. I think bestbikesplit.com might be able to help you out; it's very hard to predict you, and your watts, on a time on a course you haven't ridden given conditions, fatigue, competition, terrain, etc. Now, if you have ridden a half at 200W Normalized Power, and it gave you a 2:44, and you were doing the same course...or a simliar course, you could reasonably extrapolate that 210W NP, or 215W NP would yield a better time...so I try to aim for "that" better number in my longer rides, particularly in the second half, etc.
As for the Zones, we have a complete Race Execution Section of the site (under Resources above) that has MASSIVE DETAIL on this. Generally we recommend between 80-85% of your FTP on the bike (Z3 basically) and then Zone 2 / MP for the run...but there are special instructions at the start of each leg to make sure you are setting yourself up for a good run.
Please take the time to dig around for HIM Race Execution stuff...sometimes a faster race has nothing to do with your fitness...just better nutrition, pacing, etc!
Hi Coach, Getting closer to the 1/2 Miami at the end of October. Currently in week 15 of 2015 HIM Int. Training is going well, but now I have to travel for a few weeks back and for to Brazil, usually departing Sunday night arriving Monday morning and back home Friday early morning. Some friends I have there have invite me to bike ride on Tuesdays or Thursday and I already got access to a pool in there. Also, coming back home, I don't have enough points with my wife and kids to spend the weekend our riding after spending the week away.
So..I was thinking to move my training plan one day back. So my bike training on Wednesday I will do it on Tuesday and my Saturday ride will do it on Friday. Will that work?
Next week is even more complicated... I will be traveling to Brazil and on Friday I will go with my wife to Chicago, she is going to participate in the 1/2 marathon. I was thinking of instead of doing my long run on Thursday do the 1/2 marathon at the training pace I supposed to and move my long bike rides for during the week?
Andres...let the juggling begin! I think your adjusting of your week back by a day is great (that's what I do!)...as for the 1/2, I am okay with your plan UNLESS it's your wife's first 1/2. If so, then you need to be there to cheer and just suck up missing that weekend as it's for her....always thinking long-term here!!!!!
Hi Coach, Thank you for the reply. Now in Brazil trying to get a swimming and all the details done.. but looks doable. About the wife... it is her second 1/2 marathon .. first one I run with her and she is still grateful for that. In this second one, she is been insinuating how good it would be to run together .. 11 min per mile ... arggg Not sure what will happen... may have to go with her
MS:Spend as much time @ 80-85%/Zone3/Mod-Hard as possible. Take short recoveries as needed (eat, drink, etc), otherwise it's time to work!
WD: 10' Easy spin.
In Brazil.Tuesday and Thursday access to a real bike and the possibility to join a good group of riders in Sao Paulo Brazil
Fri 25 Sep
run
120
MS: 90' z3/HMP/ModHard, 10' final push at best possible effort.
Progressive Pace Run -- We start at Z2/MP/Steady, which is your goal pace on race day (get used to it!). Then we build into z3/HMP/ModHard to raise the effort level as things will get hard on race day. We finish with an optional final push -- no higher than z4/TP/Hard -- to simulate the final push to the line. If you are fatigued, you can insert some 30" walking breaks every 2 miles. Nutrition executed as you plan on race day
Flying from Brazil to Chicago.
Sat 26 Sep
bike
60
will try to get access to a spinning bike or something
Chicago
Sun 27 Sep
run
120
Chicago 1/2 marathon at my wife pace11:00 minutes per mile:-(
MS1: 2 x 15' (5') @ 95-100%/Zone4/Hard, then 10' Easy.
MS2: 2 x 30' (2') @ 80-85%/Zone3/Mod-Hard.
MS3: Remainder @ 70-75%/Zone2/Steady.
WD: 10' Easy spin.
These long rides are a combination of 3 elements:
Zone 4: a continuation of the interval work you're doing during the week, to make you faster. This work is your 1st priority...do your best to get these in.
Zone 3: HIM race-specific intensity, to make you "better" at the intensity that you'll be racing at. 2nd priority, fine to adjust the length of the Z3 work, according to how you feel. See the Sunday workout notes for additional guidance.
Zone 2: additional endurance work. 3rd priority, totally bonus, the first to go if you're pressed for time. That said, if you're just not feeling the Z3 love, Z2 is fine instead.
MS:Spend as much time @ 80-85%/Zone3/Mod-Hard as possible. Take short recoveries as needed (eat, drink, etc), otherwise it's time to work!
WD: 10' Easy spin.
While this is an ABP ride (Always Be Pushing), perfectly fine to turn that up/down as you feel from week to week. Anything from 70-75%/Zone2/Steady to 80-85%/Zone3/Mod-Hard is good. Exercise your best judgement and ask yourself "how is what I'm doing today going to affect my downstream workouts?"
moving Sunday session to Saturday
Sun 4 Oct
swim
60
WU: 200.
MS1: 20 x 100 (20"), as 50 Sprint, 50 Easy. Take an extra easy 50 after every 5th 100, as active recovery. Set Total: 2200.
MS2: 8 x 50 (20") as 25 Sprint, 25 Easy. Set Total: 400.
CD: 200 easy
moving Mondaysession to Sunday
I am also concern on week 17 2015 HIM Int, about the bike test... will I be in a representative form to make a valid test?
AD, that's a great plan! Good luck to you and your wife on Sunday!
My only "warning" to you is watch fatigue around the travel...if you need an extra day off, just take it and we'll deal!
As for the week 17 test on the bike, don't worry about it right now. You don't _have to_ test; really only if you think your numbers are currently no longer good OR if you don't have sufficient data from which to draw some power conclusions.
Two weeks ago I had to stop running, I had a strong pain in my left knee. Went to the doctor and he found that I have Crondomalacia, which basically is that the kneecap, the patella, creates friction with the femur while the leg bends . Nothing too serious, anti inflammatory and some exercises did the trick and the pain is gone.
The question I have is how to get back into my training.
I am in week 13 of 14 in the Outseason run duarability plan. In 4/10 I am scheduled to load the Bike Focus plan.
Even while I had the Crondomalacia, I was able to do the bike training. My question is if I should start right now with the Bike focus plan or finish the OS plan, gradually bringing the run up?
Yes to finishing the bike for sure. As for the run, lets start off easily. There's no rush here with an impending race...how much can you run right now?
I am running 30 mins at moderate pace with no pain at all. I want to increase the intensity, but not sure if it is better first to put extra time or keep it short but increase the pace?
Andres, I typically recommend that you build to goal time of the run plan with just easy running...before we start thinking intensity when on the comeback trail. Unless there is a serious limiter.
I say you build to 35'....then 40'...and when you can run several 45' sessions pain-free...we can talk. Deal?
Hi coach, long time not talking. I am a month away from my 70.3 in Cartagena and the last few days I am feeling really tired. I start each training already tires. Should I take a day or two off? Just keep going? Thanks
Hi Coach, Long time not talking. I am a month away from 70.3 Cartagena and the last week every time I start my training I a tired from the beginning and usually cant complete the scheduled training. Should a take a couple of days of? Or have some extra massages more sleep and wait until I bounce back?
Also, not sure I am taking full advantage of EN, I follow the training, see the the latest messages on key Topics (although they are becoming more and more repetitive) but was wondering what else can EN offer me? for example I have tons of information from my Garmins... power, bounce, VOmax, cadence,... how can I get help analyzing that?
That definitely sounds like some serious fatigue. It is worth resting for a few days in a row and your weekend sessions. For example this week you could relax Wednesday Thursday Friday and just get in Saturday Sunday.
Also try to shifted two getting 7 to 8 hours of sleep a night… Sometimes that can be a problem.The only other issue that could be out there is nutrition? I have found that athletes who significantly cut their daily carbs favor of proteins and fats can struggle at the outset. Have you made any significant dietary changes in the last two weeks?
The weekly messages are meant to be just a guide, the real value of the team is inside the forums and using the resources that we have here. We don't send them all to you. In your case,
If you want input on all of those metrics you have from your training, the Power and Pace forums are great place to start. Your teammates can give you some good advice on what metrics to pay attention to both in training and racing.
You're also welcome to schedule a call at me when we can talk about some of this information. As a member you have the option to do several phone calls year -- My schedule is online here: http://meetme.so/patrickmccrann -- Please remember to include your phone number.
I hope that's helpful. Please keep me posted on your recovery!
I have been restricting (more like counting) the carbs to see if I can lose some weight (and it is working). Should I increase the carbs, wait until the body accommodates and/or take the break? I have been sleeping for at least 8 hours the last couple of nights and that is helping.
I will definetly scheduled a call to talk about my coming race, will prepare some information so that I can send it to you in advance, what is the best way to send you a file?
There's a balance between weight lost and fitness strength...especially as your race is looming. Best time to lose weight (meaningfully) is early in your season. I would try to improve your pre-workout and in workout calories, but you can continue tracking your non-exercise calories.
For example, if you have a Saturday long ride, you might have a proper breakfast (with carbs) and your workout food. But upon your return, you go back to your lighter fare.
The best way to get me a file is via the red chat circle in the bottom right!
Comments
Hi Coach,
We haven't had the chance to scheduled out initial call. My first week in EN has been crazy with things at work. But maybe this week we can scheduled something.
One question about the training, if I have in the same day Bike and Run, does it matter in which order I do them? Can I do Bike then Run or the other way around?
Thanks
Andres Duarte
Finally was able to make the Run test. Not so bad after the holidays.
I been trying to do the bike test, but had a lot of traveling and then a cold
Question: I train during the week at home using my KickR and in the weekends I go outside (since I live in Miami I can do this all year long). Where should I test in the KickR our outside?
Thanks!
Jealous of all your outside time!
Next week I will be traveling to London, where I will only have access to a spinning bike and a treadmill for my training. My guess is for the bike part to use heart rate as a guideline and for the running the pace plus 2% inclination, no?
Thanks
Andres
The training is going well. I feel that both in the running and biking I am getting faster. The next three weeks are going to be difficult. I am going tomorrow to Moscow, Russia until end of next week and then I am going for a week of skiing.
In Moscow I will have access to a good gym, with pool, running and spinning bikes, in Colorado, there is mini gym with running machines.
How should I adjust my training?
I think that you should be able to follow the OS pretty closely using the indoor resources there...so do your best.
As for skiing, I usually tell folks to run like 30' a day, every OTHER day, just to keep things going...and to SKI YOUR BUTT OFF because that's a great workout too. As long as you don't eat and drink a ton you should be okay!!!
We can focus on re-integration when you get back...
Hi Coach,
Back from Russia and holidays. Eduard sends his regards... he liked your pictures
I was able to basically followed the full trainig of the running part, but the bike suffered as I didnt have access to a proper bike.
As a result now that I am back I am strugling a little to follow the training plans in bike, have to stop a few times during an interval or decrease to 90 or 95% ..but improving fast.
This Sunday I have a 10K run, I have never run a 10K race before, so not sure how to plan the pace there, can you help me?
Thanks,
Andres
New weekend I have an Olympic distance Triathlon.
Any suggestions on how to set the difference paces? targets? etc?
Thanks,
AD
As for Olympic planning, the swim is still "as fast as you can maintain form" the bike is 90% FTP once settled in and the run is 1 mile to get into it then best effort ( usually Zone 3-ish, some Z4 at the end). Good luck!!
Coach P
I have two questions
1) is there anyway to more or less predict from average Watts to average speed in a Bike?
2) in a 1/2 ironman what zones of your run and bike would be the average page and average watts you would be aiming at ?
The reason I ask is that it has always help me to aim for a finish time at a race and then translate that to the pace, power, speed... I would need . Then translate that to the challenge I would have each day at training to get to that point.
Thanks
Andres
As for the Zones, we have a complete Race Execution Section of the site (under Resources above) that has MASSIVE DETAIL on this. Generally we recommend between 80-85% of your FTP on the bike (Z3 basically) and then Zone 2 / MP for the run...but there are special instructions at the start of each leg to make sure you are setting yourself up for a good run.
Please take the time to dig around for HIM Race Execution stuff...sometimes a faster race has nothing to do with your fitness...just better nutrition, pacing, etc!
Getting closer to the 1/2 Miami at the end of October. Currently in week 15 of 2015 HIM Int.
Training is going well, but now I have to travel for a few weeks back and for to Brazil, usually departing Sunday night arriving Monday morning and back home Friday early morning.
Some friends I have there have invite me to bike ride on Tuesdays or Thursday and I already got access to a pool in there. Also, coming back home, I don't have enough points with my wife and kids to spend the weekend our riding after spending the week away.
So..I was thinking to move my training plan one day back. So my bike training on Wednesday I will do it on Tuesday and my Saturday ride will do it on Friday.
Will that work?
Next week is even more complicated... I will be traveling to Brazil and on Friday I will go with my wife to Chicago, she is going to participate in the 1/2 marathon. I was thinking of instead of doing my long run on Thursday do the 1/2 marathon at the training pace I supposed to and move my long bike rides for during the week?
Thoughts?
Thanks
Thank you for the reply. Now in Brazil trying to get a swimming and all the details done.. but looks doable.
About the wife... it is her second 1/2 marathon .. first one I run with her and she is still grateful for that. In this second one, she is been insinuating how good it would be to run together .. 11 min per mile ... arggg Not sure what will happen... may have to go with her
Yes, you are right... is that with all this traveling and complications and just a month away from Miami 70.3 is difficult to get perspective.
This is the plan I was thinking I can do. Would really appreciate some feedback.
MS1: 8 x 100 (15"), as 50 Sprint, 50 Easy. Set Total 800
MS2: 4 x 200 (20"), Negative split. Set Total: 800
MS3: 2 x 300 (30") Last 100 of each is @ T-pace minus 2-4". Set
total: 600
CD: 300 easy.
to pool
30" strides (30" rest after each repeat).
MS:2 x 1 mile (2') @ z4/TP/Hard.
WD: 5' easy.
MS:Spend as much time @ 80-85%/Zone3/Mod-Hard as possible. Take short
recoveries as needed (eat, drink, etc), otherwise it's time to work!
WD: 10' Easy spin.
and the possibility to join a good group of riders in Sao Paulo Brazil
z3/HMP/ModHard, 10' final push at best possible effort.
Progressive Pace Run -- We start at Z2/MP/Steady, which is your goal pace
on race day (get used to it!). Then we build into z3/HMP/ModHard to raise the
effort level as things will get hard on race day. We finish with an optional
final push -- no higher than z4/TP/Hard -- to simulate the final push to the
line. If you are fatigued, you can insert some 30" walking breaks every
2 miles. Nutrition executed as you plan on race day
Chicago.
spinning bike or something
pace 11:00 minutes per mile :-(
investment
MS:Spend as much time @ 80-85%/Zone3/Mod-Hard as possible. Take short
recoveries as needed (eat, drink, etc), otherwise it's time to work!
WD: 10' Easy spin.
and the possibility to join a good group of riders in Sao Paulo Brazil
MS1: 6 x 500 (30") @ your RR pace minus 2-3". Set Total: 3000.
CD: 100 Easy.
Total: ~3300
swim
MS1: 16 x 100 (20"), as 50 Sprint, 50 Easy. Set Total: 1600.
MS2: 16 x 50 (20") as 25 Sprint, 25 Easy. Set Total: 800.
CD: 200 easy.
Total: ~2600
z4/TP/Hard. Remainder of time @ z3/HMP/ModHard.
Ideally done before your long ride. If after, you might have to drop the
Threshold Mile (not ideal) for just z3/HMP/ModHard running.
Friday
MS1: 2 x 15' (5') @ 95-100%/Zone4/Hard, then 10' Easy.
MS2: 2 x 30' (2') @ 80-85%/Zone3/Mod-Hard.
MS3: Remainder @ 70-75%/Zone2/Steady.
WD: 10' Easy spin.
These long rides are a combination of 3 elements:
Zone 4: a continuation of the interval work you're doing during the week,
to make you faster. This work is your 1st priority...do your best to get
these in.
Zone 3: HIM race-specific intensity, to make you "better" at the
intensity that you'll be racing at. 2nd priority, fine to adjust the length
of the Z3 work, according to how you feel. See the Sunday workout notes for
additional guidance.
Zone 2: additional endurance work. 3rd priority, totally bonus, the first
to go if you're pressed for time. That said, if you're just not feeling the
Z3 love, Z2 is fine instead.
Friday
Z2/MP/Steady back.
Ideally done before your long ride
Saturday
MS:Spend as much time @ 80-85%/Zone3/Mod-Hard as possible. Take short
recoveries as needed (eat, drink, etc), otherwise it's time to work!
WD: 10' Easy spin.
While this is an ABP ride (Always Be Pushing), perfectly fine to turn that
up/down as you feel from week to week. Anything from 70-75%/Zone2/Steady to
80-85%/Zone3/Mod-Hard is good. Exercise your best judgement and ask yourself
"how is what I'm doing today going to affect my downstream workouts?"
Saturday
MS1: 20 x 100 (20"), as 50 Sprint, 50 Easy. Take an extra easy 50
after every 5th 100, as active recovery. Set Total: 2200.
MS2: 8 x 50 (20") as 25 Sprint, 25 Easy. Set Total: 400.
CD: 200 easy
I am also concern on week 17 2015 HIM Int, about the bike test... will I be in a representative form to make a valid test?
Thanks!!
My only "warning" to you is watch fatigue around the travel...if you need an extra day off, just take it and we'll deal!
As for the week 17 test on the bike, don't worry about it right now. You don't _have to_ test; really only if you think your numbers are currently no longer good OR if you don't have sufficient data from which to draw some power conclusions.
I almost always use the data vs testing.
Hi Coach,
Two weeks ago I had to stop running, I had a strong pain in my left knee. Went to the doctor and he found that I have Crondomalacia, which basically is that the kneecap, the patella, creates friction with the femur while the leg bends . Nothing too serious, anti inflammatory and some exercises did the trick and the pain is gone.
The question I have is how to get back into my training.
I am in week 13 of 14 in the Outseason run duarability plan. In 4/10 I am scheduled to load the Bike Focus plan.
Even while I had the Crondomalacia, I was able to do the bike training. My question is if I should start right now with the Bike focus plan or finish the OS plan, gradually bringing the run up?
Thanks
Andres
I am running 30 mins at moderate pace with no pain at all. I want to increase the intensity, but not sure if it is better first to put extra time or keep it short but increase the pace?
As per you email, I will change to the bike plan.
Thanks!!
I say you build to 35'....then 40'...and when you can run several 45' sessions pain-free...we can talk. Deal?
Long time not talking.
I am a month away from 70.3 Cartagena and the last week every time I start my training I a tired from the beginning and usually cant complete the scheduled training. Should a take a couple of days of? Or have some extra massages more sleep and wait until I bounce back?
Also, not sure I am taking full advantage of EN, I follow the training, see the the latest messages on key Topics (although they are becoming more and more repetitive) but was wondering what else can EN offer me? for example I have tons of information from my Garmins... power, bounce, VOmax, cadence,... how can I get help analyzing that?
Thanks
That definitely sounds like some serious fatigue. It is worth resting for a few days in a row and your weekend sessions. For example this week you could relax Wednesday Thursday Friday and just get in Saturday Sunday.
Also try to shifted two getting 7 to 8 hours of sleep a night… Sometimes that can be a problem.The only other issue that could be out there is nutrition? I have found that athletes who significantly cut their daily carbs favor of proteins and fats can struggle at the outset. Have you made any significant dietary changes in the last two weeks?
The weekly messages are meant to be just a guide, the real value of the team is inside the forums and using the resources that we have here. We don't send them all to you.
In your case,
If you want input on all of those metrics you have from your training, the Power and Pace forums are great place to start. Your teammates can give you some good advice on what metrics to pay attention to both in training and racing.
You're also welcome to schedule a call at me when we can talk about some of this information. As a member you have the option to do several phone calls year -- My schedule is online here: http://meetme.so/patrickmccrann -- Please remember to include your phone number.
I hope that's helpful. Please keep me posted on your recovery!
I have been restricting (more like counting) the carbs to see if I can lose some weight (and it is working). Should I increase the carbs, wait until the body accommodates and/or take the break? I have been sleeping for at least 8 hours the last couple of nights and that is helping.
I will definetly scheduled a call to talk about my coming race, will prepare some information so that I can send it to you in advance, what is the best way to send you a file?
Thank you
Andres
For example, if you have a Saturday long ride, you might have a proper breakfast (with carbs) and your workout food. But upon your return, you go back to your lighter fare.
The best way to get me a file is via the red chat circle in the bottom right!
Looking forward to it,
~ Coach P