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Pavol's 2015 Macro

Pavol BlahoPavol Blaho
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Hello Rich - thanks a lot for the season roadmap. I am currently in the process of planning / banking my annual leave, and was hoping you could advise me which 2 / 3 weeks would be crucial from volum / focus perspective towards my June 20th(?) event. When do you recommend I'll take few weeks off to focus on training if possible?

Thanks in advance,

Pavol

Comments

  • Coach RichCoach Rich

    Posted By Pavol Blaho on 01 Feb 2015 10:04 PM


    Hello Rich - thanks a lot for the season roadmap. I am currently in the process of planning / banking my annual leave, and was hoping you could advise me which 2 / 3 weeks would be crucial from volum / focus perspective towards my June 20th(?) event. When do you recommend I'll take few weeks off to focus on training if possible?



    Thanks in advance,



    Pavol

    Best would be anything up to 2wks out. In other words, you final RR will be in wk 18 of your plan. So anything before then (ie, wk16-17) would be ideal

  • Pavol BlahoPavol Blaho

    Thanks Rich.  Another question: I decided to take some time off, and will be spending two weeks in FL (3/8 - 3/22).  I am supposed to be on my OS weeks 10 and 11 during this time, but I really want to take advantage of the weather and extra time I will have on my hands.  How would you recommend I utilize this time?

    Due to the NY weather, I am really behind on my running and have done absolutely no swimming since October.  I will have my road bike in FL, but riding a trainer is mostly what I have done in this OS.  What's your recommendation? If this is more of a micro-forum question, please let me know and I'll hit up Patrick.

  • Coach RichCoach Rich

    Posted By Pavol Blaho on 02 Mar 2015 08:27 AM

    Thanks Rich.  Another question: I decided to take some time off, and will be spending two weeks in FL (3/8 - 3/22).  I am supposed to be on my OS weeks 10 and 11 during this time, but I really want to take advantage of the weather and extra time I will have on my hands.  How would you recommend I utilize this time?

    Due to the NY weather, I am really behind on my running and have done absolutely no swimming since October.  I will have my road bike in FL, but riding a trainer is mostly what I have done in this OS.  What's your recommendation? If this is more of a micro-forum question, please let me know and I'll hit up Patrick.

    Continue with the scheduled OS workout but add cycling time to the written OS workouts, as your schedule allows. For example, adding 60' to the scheduled Saturday OS ride and/or 30-45' to the weekday interval rides will be a non-issue

  • Pavol BlahoPavol Blaho
    Thanks again Rich.  So taking advantage of the nice weather and starting to swim or add some runnig is not recommended?  More ROI on the longer bike despite that's that I have been doing mostly during this OS?
  • Coach RichCoach Rich

    Posted By Pavol Blaho on 02 Mar 2015 12:28 PM


    Thanks again Rich.  So taking advantage of the nice weather and starting to swim or add some runnig is not recommended?  More ROI on the longer bike despite that's that I have been doing mostly during this OS?

    Sorry, I was thinking more of the contrast between indoor and outdoor training, which is more a function of the bike than the run. Do this:

    • Add time to the OS rides per my guidance above.
    • We've already got you running 4-5x/wk in the OS plan so not sure if adding a run(s) is realistic. However, would be and easy matter to add time to the existing runs and maybe do a 1:20-30 long run, depending how big of a jump this is from the long run you've been doing currently.
    • Then swim as you like within ^this^ guidance and the limitations of logistics, etc. 

    The short answer is to just "do more of what you have schedule and add swimming," as a function of probably more time on your hands and being outdoors vs indoors. Good luck!

  • Pavol BlahoPavol Blaho
    Hello Rich,

    I will be on week 18 next week for my Syracuse 70.3 race (HIM Advance plan). That weekend, and the next Mon - Tue (that's already week 19) I will have a great opportunity to ride and run big, as we are going away (not as much to swim). The current plan tells me to do 56 miles RR on Saturday, following by a 60 min transition run, and then rest on Sunday, followed by a swim on Monday and swim and short run on Tuesday. Given I won't be able to swim much, but could ride and run a lot, how would you recommend I adjust the schedule? Would I get a lot from riding long on both days, possibly even Monday? Thinking of the same bump-ups recommended in the IM plan during the last few weeks.

    Thanks,

    Pavol
  • Coach RichCoach Rich

    Posted By Pavol Blaho on 29 May 2015 08:44 AM


    Hello Rich,



    I will be on week 18 next week for my Syracuse 70.3 race (HIM Advance plan). That weekend, and the next Mon - Tue (that's already week 19) I will have a great opportunity to ride and run big, as we are going away (not as much to swim). The current plan tells me to do 56 miles RR on Saturday, following by a 60 min transition run, and then rest on Sunday, followed by a swim on Monday and swim and short run on Tuesday. Given I won't be able to swim much, but could ride and run a lot, how would you recommend I adjust the schedule? Would I get a lot from riding long on both days, possibly even Monday? Thinking of the same bump-ups recommended in the IM plan during the last few weeks.



    Thanks,



    Pavol

    I recommend you do another long ride on Sunday vs the scheduled day off. You'd be fine to do the same on Monday as well. Good luck1

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