Last week was tuff on the body, slept less than 10 hours in 4 days..out of town gotta love being a M&A dude. Really felt the fatigue on my Saturday ride and over-reacted on the dashboard
Sunday was alot better and hit all vo2 intervals.
Was pumped this morning to go swim and learn that the 2 pools near my house are closed until September 26 for annual cleaning, which will be during my 3rd week of the hard bike focus. What should i be replacing those 2 swim days ? What do you think of doing a SLR and have one total rest day ? what do you think?
I think the SLR and rest day are perfect. The rest day is a good investment at this point. I am wondering if you can use your work travel to get swim time? Aggressive, but right now it's your only option, right?
Should I do a FTP test before exiting this program ? next week is the last week in the hard bike focus.
If yes, I will do the 20' inside on the trainer.
Starting to feel a bit of fatigue (those 60' are tuff) but looking at my PMC, I am at a higher CTL now than I was at week 12 in my IMMT build.. (week 12 was post 70.3MT )
I honestly don't think you need to test. The data itself shows that you have improved and that you are stronger. I would simply start to run with a higher number in your training from now on. Simply do the math in your head and guesstimate. I would vastly prefer that over an additional hard test given your CTL at this point.
If you're eager to get back to your training, that means that we've done the right thing! Not to mention the higher numbers for you on the FTP. The most important thing you can do is reengage your training with an open mind. It will be very tempting to go out and try and crush your first few rides… Keep the expectations low and focus on executing well, the speed will come.
Thanks - will do for sure, dont wanna build useless fatigue, I need on what we had done in the last 4 weeks.
Yesterday I cheated a little and went a little longer.. wanted to go over 100km since I had enuff time before getting back home. AVG speed laps on the section where I go (Formula 1 race track and seapath - 1lap = 33km) there are no cars, no lights, just bike. Was able to maintain 35-36km/h with an avg HR of 135BPM. Since a month when I am training outside I get there, its flat and a bit of elevation (around 50m per laps and the climb back to the city via the bridge is 200m) I think is a good place to prepare for IMAZ.
Surprisely, during that bike focus I was able to build back my run to an avg of 35mph with a peak week of 44m. Went to the pool only 3 times but was able to swim an avg of 3500 in 60'.
Will probably take this Monday off and jump back on the IM train.
Alot happier with that ride than the one I did during camp weeks for IMMT, dunno if its related to being more fit or weather is easier now compare to July. Nutrition was almost the same, made small adjustments and was able to ride at 0.7IF and 303TSS. Speed was at an avg of 34.5KM/H before entering cities with a lot of stop, lights etc.. but I love the road cuz the road quality.
I had difficulties to increase heart rate which I think is due to cold weather.. it started ramping up at KM80, that might explain that I could easily hold power & pace.
The 30' run just after went perfect, I hydrated directly off the bike, didnt change clothes cuz didnt want have time to cool down and wanted to do a tuff brick. Love how I was able to increase my HRM thru the run, the small drops are lights and it was rush hour so couldnt cross on red lights
Swim : Got bummed by seeing the pool was only open for 50' compare to the summer hours which have the pool open for 120' !! I was pissed LOL. Decided to get the full 3800 in 50', I knew it was impossible and stupid by decided to push. I didnt feel I burned matches but knew it could hurt the run at the end of the day.
The 2nd day on those camps is always tuff mentaly, because you know what you did the day before and you wonder if you could do the same. My avg speed was 28,9 VS 29,3 yesterday. IF was 0,62 compare to 0,7 which I think is normal on the 2nd day.
I rode back & forth I dont know how many time the sea way path, Its a 32km bike path with no lights, no cars, its a road that was built in case the bridge near collapses and its now only open to bike only. I cant just do it anymore this year hah. overally happy, considering it was cold outside I had diffuclties to raise HR.
run
That 6M brick run is always hard, I remembered the last one where I had to talk walking breaks a few times. I really hoped to run at that pace during IMMT but that didnt work.
Tomorrow is the 2hours long run, I will do it in the afternoon as I have a few clients meeting in the morning. I will also add a day 4 to the camp. Friday will be a 90' swim all out like this morning, I know its not in the plan but I think It will be a good addition since I will be out of town this week end and will not be able to train and didnt want to have 3 consecutive rest days.
Had a Champagne tasting last night.. and didnt take long to start feeling it, we tasted 11 bottles, that was awesome!!
Did a 50' beat the clock swim this morning.. I know it wasnt in the plan but I added it. I did a little bit slower than my RR but quite happy considering the fatigue load I am carrying. Taking off tomorrow, going out of town with my wife without kids, I am in need of SUA!!
Thanks for the update! At what point time do you dial things into your trainer? I know you're tired of the bike path, we can certainly use the trainer to do more quality than just volume, and save those longer sessions for the weekend days when you can ride in the middle of the day when it's warmer.
I always do the intervals/vo2 on the trainer even during summer time, its more efficient and safer.
I will probably need to do week 18 on the trainer, thats why I went outside this week but it was so cold.
Bike path is a place I like to go cuz of safety.
For the weeks left I'll probably still go on this path, IMO, its still better than being on the trainer and I try push as far as I could to be force to stay on the trainer which I think will happen on week 18.
We could exchange here in 2 weeks to see how I should approach week 18 and make few changes if needed.
Patrick, planning week 18 (already! time flies so fast !)
Have a few questions on how to approach, but here a few things :
1) Swim is actually sitting since 2-3 weeks at an avg pace of 1:30/100M, did 3X RR and was able to go sub 60' once (last week) - will keep training at that speed and hope to excute the same at IMAZ. - Been swimming 2-3X/week.
2) CTL is actually at 159.5, TSB is -25.5, was at 142 entering week 18 of the IMMT build, I feel a bit of fatigue but not as much as I thought, I've been thinking of that 2nd race almost all year long on how hard the training will be hard etc.. maybe that was a good approach and explains on how I feel today. I can honestly say that I feel more fit than I was 4 weeks before IMMT.
3) 2lbs to loose to get to my race weight target
4) Been running an avg of 40m a week since 6 weeks with 2 peak weeks of 45M - with the cold temperature its hard to actually raise HR, it tends to stay in the low z2 when running at 4:35-4:40/km.. I am a bit wondering if that could be an issue for IMAZ and the temperature we will have on race day. I dont expect to run at temperature higher than 10C until race day except the ones during race week which we will done in AZ.
5) With cold temperature, I dont ride anymore outside, started last week only doing trainer wkouts and its not that boring (Thanks to neflix!!) logistic is easier to refill bottles, no stops etc.. so its almost 100% work time, when riding outside, 6hrs rides turn to be more 7hrs time.. so time gain here !
What do you suggest for week 18 ? Everything except run will be done indoor. Should I go and stick to the plan ? or change anything ? open to any suggestion, my first feeling is to stick to the plan but wants your valuable input
I don't know yet if my days will be Thursday, Friday and Saturday of next week or next Monday, Tuesday and Wednesday, will depend on work schedule.
FP that's a lot of info!! Thank you for keeping me in the loop. You're on my thoughts, in no particular order:
1) the swim is perfect and you can ask from work. Any free session you have should be focused on this swim at this point. Just want to make it a given that you can move your arms and circles for an hour. :-) Even if you don't have open water let's do our best to hit all the sessions from here on out.
2) I feel like that level of fatigue is to be expected considering it's her second race of the year. Another words, the branding effect of your training is relentless… The more work you do, the more it increases. I am okay with those numbers.
3) 2 pounds isn't much to lose right now, but it's a bitch to keep off over the final few weeks. Do your best to get that done and then lock it down until Race Day. Whatever it takes.
4) IMAZ is actually surprisingly cool. You will not be overheating out there unless there's some sort of weather phenomenon that I'm not aware of. It is warmer for two hours between 1 and 3 o'clock, but otherwise it ends up being fairly cool. I don't see your heart rate as being a limiter out there by any means. In fact Tim Cronk dropped out last year precisely because it was so cold on the bike.
5) indoor cycling is EXCELLENT IMAZ prep..so ride it out. I would plan on at least 100 miles on both days (last 12 not an issue)...in fact set a goal for the last hour...if you can ride .75 then you've earned the time off the rest of the bike. Feel free to break it up with some standing, etc. Otherwise I'd like Day 1 = 100/6, Day 2 = 100, Day 3 = last long run.
As you can see, I splitted my 3 hours into 3 laps to which I tried to increase the speed through the laps, which I was to do (5:03 for the first hour, 5:01 for the 2nd and 4:57 for the last) Kept HR really steady, I love the HR graphs, its a nice flat line and started to raise at KM30.
Started pushing hard with speed at KM 28 where you can see pace droping at 4:38/km up to the last climb and up the climb I came back at 4:50.
Again, I think the cold temperature these days is perfect for running, but I'll still take it !
Hey Patrick, touching base as serious training resumes next Monday with the JANOS.
Was nice meeting you in AZ.
Looking fwd to this year as I wanna take all this to another level and reach my goal.
1) Keep improving my run 2) try to figure why my pool swim can be transfer to OWS, will also probably cut my time at the pool, this year I almost double my time at the pool and it only improved my time by 3' - might take that time on the bike. 3) work harder on the bike and put more time on the trainer, I've seen good results in IMAZ.
Thanks and looking fwd for your smart guidance during 2017 and really hope to see you back on the training train !!
Thanks for the goals...I think they are all manageable and I agree with your reallocation of effort. We can likely work in some swim strength stuff to offset any decreased actual pool time. I am noting these on our end to keep you honest!
Comments
I am done with my questions until after IMAZ
Thanks !!
Last week was tuff on the body, slept less than 10 hours in 4 days..out of town gotta love being a M&A dude. Really felt the fatigue on my Saturday ride and over-reacted on the dashboard
Sunday was alot better and hit all vo2 intervals.
Was pumped this morning to go swim and learn that the 2 pools near my house are closed until September 26 for annual cleaning, which will be during my 3rd week of the hard bike focus. What should i be replacing those 2 swim days ? What do you think of doing a SLR and have one total rest day ? what do you think?
This morning I replaced my swim by an interval run of 5X 3' : https://www.strava.com/activities/709585399/laps
Really happy how I managed the intervals.
~ Coach P
Just came back from a ride that I've been doing since 3 years. I did get a PR on the 20KM TT section, now in the top 30 out of about 500.
Even got a top 10KOM on one of the hardest segment in that section by reaching 47km/h.
And you know what ? it was tuff but not much as it used to be !
I wonder if its because of the fitness, the disc or new bike fit that gives me more power, but hey, things are coming!
https://www.strava.com/activities/714428932
If yes, I will do the 20' inside on the trainer.
Starting to feel a bit of fatigue (those 60' are tuff) but looking at my PMC, I am at a higher CTL now than I was at week 12 in my IMMT build.. (week 12 was post 70.3MT )
Happy to jump to IM plan next week.. almost miss the pool (joking)
Yesterday I cheated a little and went a little longer.. wanted to go over 100km since I had enuff time before getting back home. AVG speed laps on the section where I go (Formula 1 race track and seapath - 1lap = 33km) there are no cars, no lights, just bike. Was able to maintain 35-36km/h with an avg HR of 135BPM. Since a month when I am training outside I get there, its flat and a bit of elevation (around 50m per laps and the climb back to the city via the bridge is 200m) I think is a good place to prepare for IMAZ.
Surprisely, during that bike focus I was able to build back my run to an avg of 35mph with a peak week of 44m. Went to the pool only 3 times but was able to swim an avg of 3500 in 60'.
Will probably take this Monday off and jump back on the IM train.
Thanks & enjoy Kona !
IMAZ Camp week - day 1
Day 1 is in the book (I inverse day 1 and day 2 cuz of pool hours)
Did the bike early after dropping the girls to school : https://www.strava.com/activities/741757186
Alot happier with that ride than the one I did during camp weeks for IMMT, dunno if its related to being more fit or weather is easier now compare to July. Nutrition was almost the same, made small adjustments and was able to ride at 0.7IF and 303TSS. Speed was at an avg of 34.5KM/H before entering cities with a lot of stop, lights etc.. but I love the road cuz the road quality.
I had difficulties to increase heart rate which I think is due to cold weather.. it started ramping up at KM80, that might explain that I could easily hold power & pace.
The 30' run just after went perfect, I hydrated directly off the bike, didnt change clothes cuz didnt want have time to cool down and wanted to do a tuff brick. Love how I was able to increase my HRM thru the run, the small drops are lights and it was rush hour so couldnt cross on red lights
https://www.strava.com/activities/741793605
Looking fwd for tomorrow full RR #1. Will write feedbacks here.
Thursday LR will be ugly, already anticipated it LOL
Swim : Got bummed by seeing the pool was only open for 50' compare to the summer hours which have the pool open for 120' !! I was pissed LOL. Decided to get the full 3800 in 50', I knew it was impossible and stupid by decided to push. I didnt feel I burned matches but knew it could hurt the run at the end of the day.
https://www.strava.com/activities/742347468
Bike
The 2nd day on those camps is always tuff mentaly, because you know what you did the day before and you wonder if you could do the same. My avg speed was 28,9 VS 29,3 yesterday. IF was 0,62 compare to 0,7 which I think is normal on the 2nd day.
https://www.strava.com/activities/742812003
I rode back & forth I dont know how many time the sea way path, Its a 32km bike path with no lights, no cars, its a road that was built in case the bridge near collapses and its now only open to bike only. I cant just do it anymore this year hah. overally happy, considering it was cold outside I had diffuclties to raise HR.
run
That 6M brick run is always hard, I remembered the last one where I had to talk walking breaks a few times. I really hoped to run at that pace during IMMT but that didnt work.
https://www.strava.com/activities/742874883
Tomorrow is the 2hours long run, I will do it in the afternoon as I have a few clients meeting in the morning. I will also add a day 4 to the camp. Friday will be a 90' swim all out like this morning, I know its not in the plan but I think It will be a good addition since I will be out of town this week end and will not be able to train and didnt want to have 3 consecutive rest days.
Day #3 in the book ! https://www.strava.com/activities/743790006
Was cold and raining (LOL IMMT flashbacks!!)
Wanted to go with an avg of sub 5m/km, made it, went 5:14/km week 15 of IMMT.
Drank 2 bottles, 1 gel, HR stayed low, but I guess its more related to cold temperature.
tomorrow is the last day with a tentative 4k swim before work, after that I am off hah.
Had a Champagne tasting last night.. and didnt take long to start feeling it, we tasted 11 bottles, that was awesome!!
Did a 50' beat the clock swim this morning.. I know it wasnt in the plan but I added it. I did a little bit slower than my RR but quite happy considering the fatigue load I am carrying. Taking off tomorrow, going out of town with my wife without kids, I am in need of SUA!!
https://www.strava.com/activities/744244927
overall some really good work!
Impressed,
~ Coach P
I will probably need to do week 18 on the trainer, thats why I went outside this week but it was so cold.
Bike path is a place I like to go cuz of safety.
For the weeks left I'll probably still go on this path, IMO, its still better than being on the trainer
We could exchange here in 2 weeks to see how I should approach week 18 and make few changes if needed.
Thanks !
Have a few questions on how to approach, but here a few things :
1) Swim is actually sitting since 2-3 weeks at an avg pace of 1:30/100M, did 3X RR and was able to go sub 60' once (last week) - will keep training at that speed and hope to excute the same at IMAZ. - Been swimming 2-3X/week.
2) CTL is actually at 159.5, TSB is -25.5, was at 142 entering week 18 of the IMMT build, I feel a bit of fatigue but not as much as I thought, I've been thinking of that 2nd race almost all year long on how hard the training will be hard etc.. maybe that was a good approach and explains on how I feel today. I can honestly say that I feel more fit than I was 4 weeks before IMMT.
3) 2lbs to loose to get to my race weight target
4) Been running an avg of 40m a week since 6 weeks with 2 peak weeks of 45M - with the cold temperature its hard to actually raise HR, it tends to stay in the low z2 when running at 4:35-4:40/km.. I am a bit wondering if that could be an issue for IMAZ and the temperature we will have on race day. I dont expect to run at temperature higher than 10C until race day except the ones during race week which we will done in AZ.
5) With cold temperature, I dont ride anymore outside, started last week only doing trainer wkouts and its not that boring (Thanks to neflix!!) logistic is easier to refill bottles, no stops etc.. so its almost 100% work time, when riding outside, 6hrs rides turn to be more 7hrs time.. so time gain here !
What do you suggest for week 18 ? Everything except run will be done indoor. Should I go and stick to the plan ? or change anything ? open to any suggestion, my first feeling is to stick to the plan but wants your valuable input
I don't know yet if my days will be Thursday, Friday and Saturday of next week or next Monday, Tuesday and Wednesday, will depend on work schedule.
Thanks !
1) the swim is perfect and you can ask from work. Any free session you have should be focused on this swim at this point. Just want to make it a given that you can move your arms and circles for an hour. :-) Even if you don't have open water let's do our best to hit all the sessions from here on out.
2) I feel like that level of fatigue is to be expected considering it's her second race of the year. Another words, the branding effect of your training is relentless… The more work you do, the more it increases. I am okay with those numbers.
3) 2 pounds isn't much to lose right now, but it's a bitch to keep off over the final few weeks. Do your best to get that done and then lock it down until Race Day. Whatever it takes.
4) IMAZ is actually surprisingly cool. You will not be overheating out there unless there's some sort of weather phenomenon that I'm not aware of. It is warmer for two hours between 1 and 3 o'clock, but otherwise it ends up being fairly cool. I don't see your heart rate as being a limiter out there by any means. In fact Tim Cronk dropped out last year precisely because it was so cold on the bike.
5) indoor cycling is EXCELLENT IMAZ prep..so ride it out. I would plan on at least 100 miles on both days (last 12 not an issue)...in fact set a goal for the last hour...if you can ride .75 then you've earned the time off the rest of the bike. Feel free to break it up with some standing, etc. Otherwise I'd like Day 1 = 100/6, Day 2 = 100, Day 3 = last long run.
Let me know what you think!
~ Patrick
on week 18 - day 3 isnt a bike ride up to 4hours ? there is already a 2hrs run during that week 18.
https://www.strava.com/activities/755547381/laps
As you can see, I splitted my 3 hours into 3 laps to which I tried to increase the speed through the laps, which I was to do (5:03 for the first hour, 5:01 for the 2nd and 4:57 for the last) Kept HR really steady, I love the HR graphs, its a nice flat line and started to raise at KM30.
Started pushing hard with speed at KM 28 where you can see pace droping at 4:38/km up to the last climb and up the climb I came back at 4:50.
Again, I think the cold temperature these days is perfect for running, but I'll still take it !
Thanks
Was nice meeting you in AZ.
Looking fwd to this year as I wanna take all this to another level and reach my goal.
1) Keep improving my run
2) try to figure why my pool swim can be transfer to OWS, will also probably cut my time at the pool, this year I almost double my time at the pool and it only improved my time by 3' - might take that time on the bike.
3) work harder on the bike and put more time on the trainer, I've seen good results in IMAZ.
Thanks and looking fwd for your smart guidance during 2017 and really hope to see you back on the training train !!
~ Coach P
Starting next Monday I will out of town for 2 weeks excepting on week end.
Was thinking on making these changes for 2 weeks :
Monday: 30' run
Tuesday: weekly long run
Wednesday: TRP run
Thursday : 45' hill run
Friday : 30's run
Saturday : weekly long bike
Sunday : FTP ride
What do you think ? The hotel has a gym but I wanna have a backup plan in case stationnary bikes are not available.
I'd like some VO2 on Sunday (Sat has FTP already). And we need a day off, especially with travel...let me know!
~ Coach~ Coach P