Bike Test

ezellrh

Hello Coach,

    I live on the East End of Long Island and will be working this week at Texas AM..I am in my last week of Get fast prior to IM training program for IM  Maryland.. I will be able to run and swim this week while away. My ability to bike will begin on Friday morning.

My question: this week has a bike and run test and I go into a Sprint on Sunday..How should I stack the week? Can I do the Bike test outdoors (please say yes)...

My first bike test with Power was with Todd a month ago...

Thank You ...Kevin  

Coach Patrick

Kevin outside testing is fine...but you can use the sprint as the ultimate test as those numbers should be fairly close (and more race specific!).

Kevin Foote

Coach Patrick,
This question is regarding my third bike test (week 9 beginner IM ) IMMD
. I spent 2 hours on the bike (out doors) and wanted to see if I am to cut the weight loss in half as well as the fluid..Yes, a simple question but I am suffering from " paralysis through analysis"..
Two scenario's
197.1 beginning weight
195.3 after 2 hrs (hot humid overcast)
1.8lbs total weight loss for 2 HOURS!!!!!!
1.8 lb x 16=28.8 + 32 0z (fluid consumed in 1hr)=60.8 cooler days
1.8lb x 24=43.2 + 320z =( fluid consumed in 1hr) 75.2 hotter days.
OR
.75lbs x 16=12 + 320z= 44 oz cooler days per hour
.75lbs x 24=18+ 320z =50 oz hotter days per hour

Coach Patrick

KF - I hear you! I think your math gets fuzzy above b/c your two your loss and one hour loss are both being off-set by your 1 hour input of fluids (32-oz)...I don't think that can stay constant.

I say you cut the 2 hours in half, and assume a .9 lb fluid loss ....so that is 14.5 oz + the 32 oz you consumed for 46 oz. Two bike bottles is 48 oz, so I say we go with that for summer days...I prefer folks train nutrition for hot scenarios...you can always back down if IMMD is "cool" for some reason.

Right now you consume 1 1/3 bottles per hour....so work on getting it up to two (what I consume) and we'll see how it goes!!!

Kevin Foote

Coach Patrick,

   I don't know if I am using the correct forum. On a side note I will be with Todd on Tuesday from 9:30-1:30 if you are in the area.. On beginner IMMD week 18 is the Race Rehearsal on Saturday. Can I do the RR on thursday instead of Saturday? 

Kevin

Coach Patrick

KEvin, this is the right forum to reach me! I was not in town for Tuesday, but I hope you had a great session with Todd...he's the BEST!

Yes, you can move the RR to Thursday, but that means the following:

Mon - As planned
Tues - do the Wed bike/run here.
Wed - Do the friday swim here.
Thu - Do the RR workout.
Fri - OFF
Sat - Do the Thursday run here, optional swim.
Sun - Easy 2 to 3 hour bike, practice position, nutrition, IM pacing, etc.