I am training for my first IM in Maryland..I am new to the forum..I would like rich or yourself to review MY plan and tell me which or if a camp would help...budget comes after best results for me..
Kevin, we usually give you OUR plan, not vice versa. If you have a plan you want to share with us, you could post that to coach rich in the Macro forum -- he's the season planning guy so you could post it there as an attachment if you have it digitally or you can schedule a call with him (Support / Staff page has his link).
We don't review your actual test, but you can enter your test data into the EN Calculators (under Training).
The only time I'd look at a test file is if there some kind of outlier / issue that is affecting interpretation. In that case most folks post the link to their Garmin Connect or Strava file so I can check it out.
Patrick- thank you for your response I THINK..!!!! i was looking for an opinion (YOURS) and answering YOUR question to me...".What IM, What budget for the camp..." I can only assume since you didn't respond to the answers you requested that you cannot assist me...
Patrick- thank you for your response I THINK..!!!!
i was looking for an opinion (YOURS) and answering YOUR question to me...".What IM, What budget for the camp..."
I can only assume since you didn't respond to the answers you requested that you cannot assist me...
Sincerely Confused
Kevin
Hi Kevin,
As you're racing IMMD, my IMChattanooga camp would work best with your schedule, as it's in wk13 of your training plan. You'll learn a ton about race execution at the camp, practice that on a hilly bike course via a very beefy training weekend, and then have an opportunity to do additional race rehearsals in wk15 and wk18.
The IMChat and IMMD courses are quite different, but the lessons you learn at the Chat camp will still translate well to MD and any other IM's you do in the future. These camps are like IM Execution Graduate School, and doing them on hilly bike and run courses makes them even more effective.
And Kevin,'sorry for the confusion. You asked me to review your plan, but since Rich builds your plan for you that's probably best reserved for him in the Macro thread...glad he was able to help here!!
Patrick- Thanks for your time today..I would like to confirm my understanding on the following.. 1. Bike Hr is not to exceed 140..Correct 2. Run Hr in not to exceed 150? Thats my confusion..is that just for the first hour or two or the entire race?
Additional Questions: 1. What wheels do you want me to rent for IMMD..I have a Trek Speed Concept 7.0 with original wheels 2. Nutrition- 2 stinger wafer plus 2-24oz gatorade per hour on the bike or adjust on first or second half? Base salt every 5 miles . 3. I am now in week 17 with 2-Camp weeks behind me. Do you want me to stick to the weeks or adjust? Taper? 4. Lots of discomfort in my shoulders on the bike..loose hands and bike fit 2x (Todd)..any thoughts Thank you again.. Kevin
Patrick, Read this last..Per your instruction I focused on HR of no more than 150...I was crawling..flat but super humid..Please review and give me feedback..Was the 150 only for a period of time..You can see on the last hour or so I had to stop to reset the HR to keep it near 150..very slow and didn't feel successful...but I could have kept going... https://connect.garmin.com/modern/activity/894512432 Kevin
Great to hear from you! Yes, bike HR is capped at 140, Run HR at 150…the run has been SICK HOT last two weeks, so your experience is somewhat atypical….the good news is your run was sustainable and on race day, it would have been very successful.
Remember, inside Endurance Nation the definition of a good run is NOT SLOWING DOWN.
I would go to Race Day Wheels (or whoever) to see what they have). Ideally you run a disc rear with either Zipp 404s (60 mm) or 808s (90mm) up front. Make sure they know your cassette, etc…ideally you have these before the race for a bit of practice!
You might want something with caffeine in the second half of the bike (esp if you enjoy 1-3 cups a day), otherwise, nutrition is good!
I think you can just follow the plan…it’s about to start you tapering down anyway!!!
As for the shoulders, could be from an increase in swimming yardage in the last month? Not sure if you mean shoulder blades or front of shoulders….if the blades, you can use a lacrosse / baseball against a wall and roll up against it around your shoulder blades. If your traps, same ball but stand next to a doorway (no trim), your head in the doorway, ball in your shoulder/trap area against the wall, same massage motion.
Might also be your pads are a bit close together…if adjusting them is easy I suggest you move them apart a bit…thoughts?
Great...One final question on the Thursday run..https://connect.garmin.com/modern/activity/894512432 If it was race day...would you have wanted me to walk and reset the Hr .( see the last 40 minutes)the last hour of the run? to keep it at or below 15o? or am I being too ANALytical.. thanks Kevin
Kevin, yes if 15o is the cap then when you hit it, you need to dial the pace back overall...as in slow down, not just walk to reset.
You do walk a short bit at every aid station (that does the reset thing as you eat), but in addition to reining in the pace you could also get wet to keep your HR down (from heat) and make sure you do a great job (a) hydrating on the bike and (b) not running too fast in the first 3 miles (HIM) or 6 miles (IM).
Comments
Patrick,
I am training for my first IM in Maryland..I am new to the forum..I would like rich or yourself to review MY plan and tell me which or if a camp would help...budget comes after best results for me..
Kevin
We don't review your actual test, but you can enter your test data into the EN Calculators (under Training).
The only time I'd look at a test file is if there some kind of outlier / issue that is affecting interpretation. In that case most folks post the link to their Garmin Connect or Strava file so I can check it out.
i was looking for an opinion (YOURS) and answering YOUR question to me...".What IM, What budget for the camp..."
I can only assume since you didn't respond to the answers you requested that you cannot assist me...
Sincerely Confused
Kevin
Hi Kevin,
As you're racing IMMD, my IMChattanooga camp would work best with your schedule, as it's in wk13 of your training plan. You'll learn a ton about race execution at the camp, practice that on a hilly bike course via a very beefy training weekend, and then have an opportunity to do additional race rehearsals in wk15 and wk18.
The IMChat and IMMD courses are quite different, but the lessons you learn at the Chat camp will still translate well to MD and any other IM's you do in the future. These camps are like IM Execution Graduate School, and doing them on hilly bike and run courses makes them even more effective.
Registration is under the Camps tab above.
1. Bike Hr is not to exceed 140..Correct
2. Run Hr in not to exceed 150? Thats my confusion..is that just for the first hour or two or the entire race?
Additional Questions:
1. What wheels do you want me to rent for IMMD..I have a Trek Speed Concept 7.0 with original wheels
2. Nutrition- 2 stinger wafer plus 2-24oz gatorade per hour on the bike or adjust on first or second half? Base salt every 5 miles .
3. I am now in week 17 with 2-Camp weeks behind me. Do you want me to stick to the weeks or adjust? Taper?
4. Lots of discomfort in my shoulders on the bike..loose hands and bike fit 2x (Todd)..any thoughts
Thank you again..
Kevin
Read this last..Per your instruction I focused on HR of no more than 150...I was crawling..flat but super humid..Please review and give me feedback..Was the 150 only for a period of time..You can see on the last hour or so I had to stop to reset the HR to keep it near 150..very slow and didn't feel successful...but I could have kept going...
https://connect.garmin.com/modern/activity/894512432
Kevin
Great to hear from you! Yes, bike HR is capped at 140, Run HR at 150…the run has been SICK HOT last two weeks, so your experience is somewhat atypical….the good news is your run was sustainable and on race day, it would have been very successful.
Remember, inside Endurance Nation the definition of a good run is NOT SLOWING DOWN.
I would go to Race Day Wheels (or whoever) to see what they have). Ideally you run a disc rear with either Zipp 404s (60 mm) or 808s (90mm) up front. Make sure they know your cassette, etc…ideally you have these before the race for a bit of practice!
You might want something with caffeine in the second half of the bike (esp if you enjoy 1-3 cups a day), otherwise, nutrition is good!
I think you can just follow the plan…it’s about to start you tapering down anyway!!!
As for the shoulders, could be from an increase in swimming yardage in the last month? Not sure if you mean shoulder blades or front of shoulders….if the blades, you can use a lacrosse / baseball against a wall and roll up against it around your shoulder blades. If your traps, same ball but stand next to a doorway (no trim), your head in the doorway, ball in your shoulder/trap area against the wall, same massage motion.
Might also be your pads are a bit close together…if adjusting them is easy I suggest you move them apart a bit…thoughts?
If it was race day...would you have wanted me to walk and reset the Hr .( see the last 40 minutes)the last hour of the run? to keep it at or below 15o? or am I being too ANALytical..
thanks
Kevin
You do walk a short bit at every aid station (that does the reset thing as you eat), but in addition to reining in the pace you could also get wet to keep your HR down (from heat) and make sure you do a great job (a) hydrating on the bike and (b) not running too fast in the first 3 miles (HIM) or 6 miles (IM).
So yes to walking, but only in a last resort!