Behler Micro Thread

JeremyBehler

I'm feeling a lot of fatigue...I focused on getting more rest this past weekend but still not able to hit all my numbers and also had to bad on the second half of yesterday's split long run.  I want to make sure I'm best prepared for the last 8 weeks leading up to IMWI with a few big weeks starting next week with IMWI camp where I'll do 250+ miles on the bike and 20ish running miles.  Should I do anything different this week to ratchet things back?  I've been at this for five years now and admittedly I'm working harder than ever but also haven't had this type of fatigue.

Coach Patrick

Can you get me some weekly totals to review? That would be helpful for me to see a bit...also, what day do you feel it the most? If it's easier, go to multisport training log and get me a screengrab from Strava, etc. Remember you have to upload image by using the blue "Add Reply" button, etc.

IIRC, you are resting with a swim only Monday...is that working for you or not? Let's get this squared away!

When you are in camp week..that's a big bike week so run should be low, like just 20 (vs 40). Following camp week run can be higher (45) while bike is low (like 120-ish).

JeremyBehler

P - see screenshot below. It's just a general fatigue...not worse on any specific day. I'm not necessarily taking Mondays as a swim only day...I've been moving things up occasionally so my long ride is Friday afternoon and Sunday is my 'easy' day. But those light days often get filled with family/honey do items so not true 'rest'

Coach Patrick

I hear you on the Honey Do / Not A Day Off deal...I think that dropping that swim only day, and having that be on a workday, might be best. As in that day can't get filled with other stuff... There's an adaptation period to get "ramped up" and you are right in the middle of it.

Also, note the temps have gone up so if your run HR is steady at the numbers from June, you will probably be running 15 to 25" slower per mile right now...don't murder yourself on the runs, it's all about being steady!

JeremyBehler

P - feeling really good right now...with three weeks out until the race. Per our previous discussions I wanted to outline my plans for the next few weeks to get your input. I've been pushing pretty hard lately and the fatigue is certainly setting in by my CTL is up to 136.7 and I feel like I've really dialed in my running HR and started to get better on the long rides (I wasn't getting in nearly enough calories early on).

So...this week is my last week of real hard work (week 18) and have a few work constraints. Here's what I have planned which is based roughly on your outline with Scott G. (note today I did 17.5 mile long run and did 120 mile bike yesterday). Note that bike volume is a bit soft at just under 200 miles but it will be hard to work much more in.

Mon - double swim...3K/4K
Tue - Bike 50ish (split via AM and PM commute to work)....hardish..not quite FTP but more than ABP. Brick run after PM ride
Wed - 10 mile Z3 run. Wed PM Swim if work dinner ends early enough
Thu -12 mile run at IM HR. 3-4K swim in PM.
Fri - 30 mile bike ABP
Saturday - Full Bike RR and 6 mile brick
Sunday - OFF

Then next week (week 19)...again a few work contraints here.

Mon - Swim 3K and 8 mile run with 2 x 1 mile at Z4
Tue - Bike 50 (again..split AM and PM commute). FTP 20 minutes each way. 2.5K swim
Wed -8 mile LRP run (not much flexibility this day)
Thur - 10 mile tempo run
Fri - 50 mile bike with 4 mile brick (Lots of flexibility if needed)
Saturday - 3K swim
Sunday - 30 mile bike 3 mile brick

Coach Patrick

JB, you are in a great place right now…so balancing training / work stress is critical. If in doubt, just drop the session (post work dinner swim) and we’ll deal. Seriously.

My only edits to this week are can we get you do brick 5-6 miles on Friday after ABP 30 miler..then have Sat /Sun be rides? This gets you monday ofF of the following week. If SAUs are the issue, then extend Sat to get in the miles vs running (120 again?) and do an early, trainer, 2-3 hour “watch a movie session”….mentally tough, but really, this is it…

As for week 19, let’s keep that run volume closer to 20 miles vs 30…so Monday FTP run is 6 miles, Wed LRP run is 6, Thurs can be 10 miles, but I want it at Goal Race HR - that means probably a bit fast at start then settle in.

Hydration and full race set up now..get your wheel cover on, deep front wheel, race tires with latex tubes, the full monty…

And remember, head in the present. No bike crashes. No landscaping rocks dropped on your foot, etc.

Eyes on the prize baby!

JeremyBehler

Got it...I should be able to accommodate those changes. So you are saying no RR on Saturday? That's what you originally had spelled out for me.

NP on week 19 changes...easy peasy.

Coach Patrick

JB, that's right...no RR, just ride time baby. Last chance bike volume. You can do it in race set up / gear / nutrition plan...but TIME. IN. SADDLE.

JeremyBehler

I'm heading into week 11 of IM ADV plan enroute to Kona in October.  

I'm signed up to race Steelhead 70.3 two weeks from today.  I am going to stick to the plan this week but wondering how to adapt next week so I'm ready to race and hopefully complete for 70.3 worlds spot.   I don't want to do anything that will crater my Kona training, but I have a solid base in this year and am looking to balance both by not coming into Steelhead too cooked to compete, but not sacrificing the solid Kona build by taking too long to recover.   

What should I do for week 12 (lead up to Steelhead) and week 13 (recovery week after).  If Steelhead is similar to Racine a few weeks ago my legs didn't feel 'normal' on the run for a solid 5 days.

Coach Patrick

JB, I don't think that this race will crater anything for Kona. If anything, racing heart in the heat is great prep as many of the elite athletes have shown over the years. We 12 is normally a test and rest week until the weekend, so it sounds like the optimal week to me.

You can test the bike and the run that week but the rest of the workout should be fairly light, I would put a priority on getting lots of swimming in. I say you go all in with a short taper like this and then try to rip the race up.

Bring your a game to manage the heat and the second half of that run. Take a good look at your bike nutrition plan to make sure that spot on. Every race/long ride is a chance for you to improve upon that. This is critical as there are no second chances after the bike in Kona.

Once you get thru the race, I wouldn't plan on running until the following Thursday, but you can go:

+ Monday off
+ Tuesday swim only
+ Wednesday bike for time versus intensity.

Feel free to map out something more specifics, I am happy to go through with you.