Ron, thanks for the poke. I think you have two options...what Rich has said there or more of the IM Revenge Protocol from the wiki. Based on the second option, that means you have about 8 weeks of good IM training....but you have 7 weeks right now until Calgary. So I say do this:
1) Count on your IMTX + Boston fitness and don't sweat miles.
2) Do Get Fast though the Calgary half, except modify the weekends. Saturday is a "long ride" of about 3 to 4 hours (OUTSIDE BABY) and Sunday is a "long run" of about 60 to 90 minutes. Think 3 hour ride now, 60' run now...add a bit as you go each week. The ride is 2 hours steady in Zone 1-2 (just under / at IM Watts), then the remainder is half standing, half work. Standing is 15' cycles as 5' big gear seated like 70 rpms, then 5' standing in a big gear (Shift so you can keep standing), then 5' spin easy to recover. Repeat as needed to = 1/2 the remaining time. The last part is HIM effort, aero, etc. 80-85%.
The run is just steady, nothing sexy...it might have to be easy now but build it up to being your target pace for IMT. Do me a favor and send a video in or post a link to one of you running, I have some feedback there.
Once you get through Calgary we can talk more IM specifics.
Only modification to the above is if you can get a weekend to do two longer ride, both borign and steady, but 2 x 100-ish...hillier the better, let me know.
Hey coach, thx. I will modify weekend as you suggest, however not sure how many out door rides. With the hard winter freeze and thaw a lot of the roads are gravel/potholes still. I will ask around maybe I can drive out to some spots?? As well, the back to back long rides are not a problem SAU's are good. Can you suggest at spot in schedule to put in.
Ron, do you have an alternate bike to ride? Might be worthwhile to get really fat tires (28mm?) on a road frame that you could pound out the hours and stay sane. At least you could alternate with trainer rides. At this point even a cross bike would be ok. I want you fit and sharp, but not TOO sharp if you know what I mean.
As for the long weekend of riding, I'd say about 21 days out...so count back to three weekends before race weekend! Of course, this can flex as need be....just keep me updated on what you do!
The most important stuff after the gearing we talked about for you bike are:
+ warm weather gear for the bike. As in booties / toe caps if needed. Proper riding gloves. A skull cap for under your helmet if needed. Arm warmers. A snug bike vest. Knee warmers if required. I’d rather you take a minute or two extra in T1 if it means staying warmer.
+ nutrition that will work…that aero bottle straw might freeze if it’s cold, so have room for at least 2 other bottles on your bike with bite valves you can open / close and you can get more GE from the aid stations.
+ You might have to tape nutrition to bike or put in a hip pouch if you are going to put a vest on…or a bento box…whatever you do, have a way to access your food, etc.
For your training between now and Lake Tahoe, there’s no real miracle formula. I would like you to focus on the following:
+ Sustained climbing of 30 to 45’ (do you have mountains?) within your long weekend rides. Do the math on the time it will take you to climb that 3 mile / 8% grade and then do it in your long ride..aka it takes 90’ to get there on race day your long ride is 90’ in Z2 then 40’ in Z2 but at a lower cadence (60-70 rpm)…then continue pedaling and repeat as needed later in your ride.
+ Really aero on the descents / flat. That’s free speed and will get you back into a competitive zone without costing you heartbeats.
+ Know your long bike and long run HR zones…when you get out of T1, you want to get you HR down as quickly as possible to as close to that long ride early HR..then it builds all day…and the run, you’ve already got that!
+ Really focus on run fueling…read our documents on that and practice baby practice.
Keep posting to Strava and let’s check in again in a few weeks!
Ps on the half marathon run it well, but I still want your long ride the day before (you can ride 90' ABP that thursday in place of long run), then on HM race day warm up 3', run 13.1 well (3/7/3 pacing, see run section of wiki) and you should be all set. Monday off to recover!
Comments
1) Count on your IMTX + Boston fitness and don't sweat miles.
2) Do Get Fast though the Calgary half, except modify the weekends. Saturday is a "long ride" of about 3 to 4 hours (OUTSIDE BABY) and Sunday is a "long run" of about 60 to 90 minutes. Think 3 hour ride now, 60' run now...add a bit as you go each week. The ride is 2 hours steady in Zone 1-2 (just under / at IM Watts), then the remainder is half standing, half work. Standing is 15' cycles as 5' big gear seated like 70 rpms, then 5' standing in a big gear (Shift so you can keep standing), then 5' spin easy to recover. Repeat as needed to = 1/2 the remaining time. The last part is HIM effort, aero, etc. 80-85%.
The run is just steady, nothing sexy...it might have to be easy now but build it up to being your target pace for IMT. Do me a favor and send a video in or post a link to one of you running, I have some feedback there.
Once you get through Calgary we can talk more IM specifics.
Only modification to the above is if you can get a weekend to do two longer ride, both borign and steady, but 2 x 100-ish...hillier the better, let me know.
I will modify weekend as you suggest, however not sure how many out door rides. With the hard winter freeze and thaw a lot of the roads are gravel/potholes still. I will ask around maybe I can drive out to some spots?? As well, the back to back long rides are not a problem SAU's are good. Can you suggest at spot in schedule to put in.
As for the long weekend of riding, I'd say about 21 days out...so count back to three weekends before race weekend! Of course, this can flex as need be....just keep me updated on what you do!
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The most important stuff after the gearing we talked about for you bike are:
+ warm weather gear for the bike. As in booties / toe caps if needed. Proper riding gloves. A skull cap for under your helmet if needed. Arm warmers. A snug bike vest. Knee warmers if required. I’d rather you take a minute or two extra in T1 if it means staying warmer.
+ nutrition that will work…that aero bottle straw might freeze if it’s cold, so have room for at least 2 other bottles on your bike with bite valves you can open / close and you can get more GE from the aid stations.
+ You might have to tape nutrition to bike or put in a hip pouch if you are going to put a vest on…or a bento box…whatever you do, have a way to access your food, etc.
For your training between now and Lake Tahoe, there’s no real miracle formula. I would like you to focus on the following:
+ Sustained climbing of 30 to 45’ (do you have mountains?) within your long weekend rides. Do the math on the time it will take you to climb that 3 mile / 8% grade and then do it in your long ride..aka it takes 90’ to get there on race day your long ride is 90’ in Z2 then 40’ in Z2 but at a lower cadence (60-70 rpm)…then continue pedaling and repeat as needed later in your ride.
+ Really aero on the descents / flat. That’s free speed and will get you back into a competitive zone without costing you heartbeats.
+ Know your long bike and long run HR zones…when you get out of T1, you want to get you HR down as quickly as possible to as close to that long ride early HR..then it builds all day…and the run, you’ve already got that!
+ Really focus on run fueling…read our documents on that and practice baby practice.
Keep posting to Strava and let’s check in again in a few weeks!
Ps on the half marathon run it well, but I still want your long ride the day before (you can ride 90' ABP that thursday in place of long run), then on HM race day warm up 3', run 13.1 well (3/7/3 pacing, see run section of wiki) and you should be all set. Monday off to recover!