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
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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.
Of course, if you have other plans, please let me know!!!
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!
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...