Kevin's IMAZ Training Plan
Hey Coach Rich it's great to be back. Thanks for the set up. I need a refresher course on how to modify my plan to drop Sunday Training. I work on Sundays and will I not be able to train. I will be able to train long on Mondays. How should I make the switches? Last time I just doubled up and did a bunch of bricks....I'm guessing that's probably not the best solution.
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The way I've found to best work this is for you to post here your proposed changes to our weekly training plan template. That is "plan says to do X, Y, and Z, and I plan to change things around to make it A, B, and C."
Post ^that^ and I'll give you my recommendations.
First Week Plan Revision - The Plan says to do my 30 minute run on Saturday (MS: Run, as HMP/Z3/Mod-Hard out and back), but my plan is to move it to Friday. This allows me to move my Sunday run to Saturday (MS: 2 x 1 mile @ TP/Z4/Hard with 5' recoveries in EP/Z1/Easy. Remainder of run is to build from recovery effort to HMP/Z3/Mod-Hard pace to simulate the end of your run. Make this transition as you see fit; don't force it!)
Sorry for the late reply!
Yes, that move is fine. I generally find that a 30-40' run before a ride has almost no impact on the ride, as long as I leave enough time between the end of the run and start of the ride to eat, and then make fueling during the ride a priority. For example, I'll wake up at 5:30, run from ~6-6:45, eat and then start my ride at about 7:30-8a. That's a little be later than I would normally like to start my weekend rides but very, very valuable to get in a good pace run on relatively fresh legs during cool morning temps.
Eight Week "Big Day" Revelations (1 hour open water swim, 4 hour bike, 1 hour run)
1. Stay Nimble - Plans Change
Swim 1:13 hundreds felt great.
2. Playing is fun but comes with a price
Danced with my son-in-law (half my age and top ten age grouper) and pelotons of cyclists. lots of fun, but took me to spikes of 170+ in heart rate. (Stages Power Meter failed again.) There would be a price to pay for this playing.
3. Plan. Then follow the plan. (then stay nimble)
Back to the plan on the 3rd hour until a pass one of my training partners who crashed into a parked police car on the shoulder of the road. shattered the back window and bounced off (I have pictures). After he bled a bit, refused the ambulance, got bandaged up a bit, we finished the workout at a more moderate pace. (after the workout he visited urgent care and got glued up.)
4. Lessons Learned
Be ready for changes to your plan, but stick with the plan instead of being wild-ass-crazy, who knows what might happen.