Brett Tatum's Micro
Coach P,
First post here on the Micro thread. I've been with EN for about 2 months now and am excited about the improvements I've seen so far.
I looked through the resources on Power but couldn't find an answer on Normalized Power v. Average Power. For training and/or racing which is best to base my target power on?
-Brett
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So if your goal on race day is 200w, you are looking to hit that normalized. And you'd set your computer to AutoLap every 5 miles, trying to need the "Average NP per Lap" as close to 200 as possible!!!
I did my long run from week 11 of the half ironman program last night. I'm really struggling pot pick up the pace in the z3 and 'best effort' intervals. I'm able to hold my z2 pace for the 70', but I would say the effort is more than easy.
Any recommendations for the last part of the run? Is it better to slow down and maintain a jog, or try to hit pace goals for spurts and then take walking breaks?
As the fatigue builds across your year it's hard to sustain those higher end efforts. When it comes to great running at the end of a long session, I'd prefer better FORM than PACE.
I see a few ways to handle this:
(1) Make sure there's no over achieving earlier in the week (bike or run).
(2) Make sure you are getting enough sleep across the week (it matters!).
(3) Make sure you are actually fueling your long run. All my runs involve gels at 10/40 minutes and gatorade endurance, even the 40 minute ones. No Bonking!
(4) Finally, you could implement a 30" walking break at every mile....I find that lets me run faster while I fuel up in between miles...but try the other stuff first!
On another note, I did my Bike Test tonight. Under the exact same conditions, I was 9w less than 4 weeks ago (205 v 214). this test more or less proved what I'd been feeling over the last week. I couldn't hit my numbers for the threshold ride last week, less than stellar long run and then my big day on Saturday where I really had to push and was about 8w below where I expected to be.
Last week was my third week of the Half Plan so I'm assuming the fatigue is my body adjusting. Do you typically see athletes bounce back off a dip like this? I'd been seeing solid gains each week prior.
Also, should I use my new LT to set my zones or leave them at the previous levels?
-Brett
-Brett
Example -- If your run is solid, we can reduce intensity (or drop) Monday run to free up more recovery, etc.
That said, if rather get you a rest day (and maybe a light day or two) so you can absorb all this work. Is that in the cards for you?
I'd like to keep my focus on running so my plan is to prioritize the long Thursday run and back off the weekend rides if I need to.
Any thoughts?
-Brett
I'll touch base after my appointment and hopefully we can put together a modified plan based on his recommendations.
FINGERS CROSSED
Been a while since I've touched base. I'm in the final push up to IMWI (advanced plan), and feeling good. I had a tough stretch coming off a 70.3 in late April that resulted in a strained calf. However, since late May, I've been able to train consistently pain free.
Looking at the schedule, I have camp week set for Aug 3-9, but have a conflict that weekend. I am going to do it Aug 10-16. How would you structure the next few weeks of training? Should I do week 14 this week and next, week 15 (camp week), week 16, and then eliminate week 17?
Real important focus now is on nutrition and hydration...so let's lock that in!
And keep an eye on that calf.