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Moving up RR#2

Hi Coach P.!   I am in week 17 of Int. IM plan for IMCHOO.   Turby is in week 15 of Adv. IM plan for Kona (like you:-)).  He is doing a big bike this weekend, and I'm thinking of doing my 2nd race rehearsal this Sat. instead of next Sat.  So it would be 3 weeks out.  I could do something else next Sat. instead.  Mostly for the convenience of riding 100+ miles when he is, but also thinking that being in the "older" category, perhaps a 3-week taper might make sense. Let me know what you think!  TX

Comments

  • Yes to the three week taper...do you track your data anywhere like Training Peaks? Curious to know some metrics if you are...

    Next weekend would be a steady ride of about 4 hours, second half at goal race efforts, etc. Short run. So you get ride time in and race quality in, but not too hard with the first 2 hours smart. image

    Of course, if you have other plans, please let me know!!!
  • Thanks Coach P.! I did the RR#2 on Sat. 110 miles @ .706 IF, a little over 6 hours. (FTP is 159, W/kg is 3.12). Did a 4-mile run after because my daughter was home with the grandbabies and I was anxious to get home:-) All went fine. Sunday (next day) I ran 20 miles at sub Zone 1 pace (mostly went by heart rate).
    Took Monday off to visit my son and other Grandbabies. So my plan for this week is something like this:
    Tuesday: swim 4,000 (done) and tempo run (later - gonna be hot!)
    Wed: 90-min bike (with maybe Z4 intervals), 3-mile run after, and maybe a little swim in the bay (Sandy Hook Hump Day)
    Thurs: long swim in a.m., long run in p.m. with hills
    Fri: hour swim - off to Mom's
    Sat: ????? Turby will be doing his double 112's again so we most likely we go back to South Jersey. We might swim a mile before the bike. Since he will be out there a while, I can probably get 5-hours in pretty easily. Still 2-weeks out from IMCHOO. You suggested 4 hours with first 2 hours "smart". What do you mean by that?? Is "smart" higher watts or lower watts than race pace?? Then a short run after.
    Sun: Maybe a couple of hours easy spinning on the bike while Turby is out running?

    Thanks again!
  • Oh - I forgot.... I do track my data on WKO and training peaks but not sure what you would like to see (or if I know how to get it to you!:-))
  • Carol, thanks for checking in with me, and WHAT A BIG WEEKEND YOU HAD. I am not going to comment on a 20 mile long run though...that's sick! image

    The cycling is great for you, it's the run you have to start dialing down as that sticks with you. So I could see two solid days on the bike:

    Sat = Swim, then ride about 4 hours...first two are pretty easy (call it .65) then remainder at .7 / race effort.

    Sun = Another nice long ride of 3.5 to 4 hours. This one should be more like 3 hours easy, then 1 hour at race effort (or if you picka different duration keep it as 75% smart/easy, and 25% race effort. Follow that up with a 30' race pace brick (using the HR guidance).

    Monday is OFF and Tuesday should be swim only...then Wed back at it...
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