IMMD 2.0 plan

steve Beyer · September 30, 2015 9:38PM

Coach, at this point I'm pretty sure I'm going to do an Oct. 17th race, whether it's IMMD or B2B. Sooooo, how would you recommend to train the next two weeks?

An additional factor for you is that three weeks from original IMMD race date I got a head cold and made the decision to skip the last 100 mile long ride instead of digging myself into a deep hole. Felt pretty much back on track following Mon., nailed the last RR 2 weeks out from race date, but did it in cold/rainy conditions and ever since been having a nagging "tickle"/slight cough. Followed taper scheduled wko's until Tue. This week when decided to take Wed.-Sat(race date) totally off to try and lick this persistent chest thing.

So at this point I'm thinking take 2-3 days off to ensure complete recovery, get in a good week next week(but what would that consist of?), and follow a normal last week of taper the week after that......What do you think, and what specifically next week?

steve Beyer · October 1, 2015 7:34AM

Just saw coach P's post about slow response time due to his travel to, and schedule while in Kona, so all responses welcome even though this is in the micro......Thanks!!

Nate Parady · October 1, 2015 8:31AM

Steve,
If you are battling sickness, I would recommend that your main goal is to take care of that. Sleep and eat like a champ. I posted the below in a thread that Nemo posted in the race execution forum: this is where my head is at right now. Again, if you think you are about to get sick, I would lean towards rest over extra work at this point. You are fit...a few weeks won't matter that much.
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"Yah, so one of the initial problems with ramping the training back up is its raining cats and dogs here. So off to the treadmill I go. haven't done that in months.
I'm betting on "Green" i.e. the race will be a go for the 17th. If we get notified on Tues that the race is cancelled, my season is over.

Here is what I'm thinking about doing pending anyone else giving me a better idea or reasons as to why this would be a bad idea. I'm open to suggestions at this point. Overall I feel the majority of the impact of this is mental. You don't lose your fitness overnight but I do feel that I need a long bike and longish run this weekend.
No Hero sessions. be aware that I'm tapered and feeling pretty good. stay inside your zones.
Thursday (today) 45 minute run
Friday: Maybe swim (weather dependent). If no swim, go for a run.
Saturday 4 hour ride (yep, indoors, that's ok, I love misery and my youtube videos, been doing it all season). Take the race tire off and trainer tire back on ...ugh.
Sunday: get a 80 to 90 minute easy paced run in. fingers crossed for outdoors. Looks like there may be a window of no rain on sunday.

Next week:
Run frequency (4-5 times) up to 60 minutes, nothing crazy, maybe run 25-30 miles.
Swim at least 2 times. My issue is the lake I swim in is getting cold.
Bike 3 times with 1 session being around 2 hours.
Race week:
usual protocol."

Robert Sabo · October 1, 2015 9:23AM

If I was feeling better by the weekend, I would do a 4-5 hour Race pace plus ride on sunday and reset the plan to week 19 for next week. If you are in rainy hurricane territory and had to ride indoors I would do a 3 hour ABP on sunday.