Rachel's 2016 Micro!

rlh2000

Hi Coach P, 

First, awesome job in Kona!  Second, thought it was time to start a new thread for 2016, despite it being 2015 still.  I originally had a half marathon on the schedule for early November, but realized I needed some major down time (really just translates to being at work all the time) and the race was stressing me out more than motivating me.  I plan to be ready to go for the start of the Outseason in a couple weeks.  

My main Outseason goal is to get to JVC ready to stay with the pack!  What sort of bike hacks do you recommend me add to the OS to be ready to kick ass in Clermont?  I think last year I added an extra easy spin before my long run on Sundays, and extended the Saturday ride out to 2.5 hrs.  Should I do the same this year?  Thanks!

Coach Patrick

Rachel, before I answer...what is your goals for 2016 beyond JVC? I don't see them in your forum signature...hint hint...

rlh2000

Ok, I'll update that signature soon. This year my main goal is to finish my dissertation, get a post-doc position, sell my condo, move, etc. So yeah, triathlon is going to take a back seat... I'll be doing the Flying Pig Marathon in May, goal to BQ, then doing short-course tris for the summer. Not ruling out a HIM if my life is under control, but we'll see. I know JVC is a bit silly since I'll be switching to a run focus, but too much fun to pass up, especially when it's freezing in Chicago! I also see the bike as my weakness, so even though this year will be a step down from IM, I'd love to work the bike as much as life allows.

Coach Patrick

Those "other" goals are okay to share...it's about accountability, not outcomes. I personally really like the bike as a part of the marathon build (see our balanced marathon plans) and believe its just a smart long term investment in your health.

So..... NOv OS to JVC...then we close out the OS and switch to a marathon focus. That gives you 11.5 weeks...not too shabby! Here are my thoughts:

+ Add a fourth bike to the week, on Sundays, as the early AM start to your run. Nothing special here...just a 45' to 60' steady effort...then clean up and change as the sun will be out / slightly warmer, and you can get your run in.

+ On Saturdays, build that bike up to a 2.5 hour effort....regular workout for the first hour (incl intervals), and then switch to steady effort...you can work in some big gear work as you go. Think 5' intervals where you do something like this:

++ 5' as 4' normal cadence, 1' @ 75 rpms
++ 5' as 3' normal cadence, 2' @ 75 rpms
++ 5' as 2' normal cadence, 3' @ 75 rpms
++ 5' as 3' normal cadence, 2' @ 75 rpms
++ 5' as 4' normal cadence, 1' @ 75 rpms
++ 5' all normal, to close out the 30 minutes...

Eventually you can work to some of the bigger gear work as standing. As a goal, I'd like you to be able to do 60' of total big gear work, 50% of it standing, by the first week of January! (remember, I am not talking 40 rpms, just lower than usual....only low enough you feel it and you can stand!).

That's really it...what say you?

rlh2000

Sounds great! I'm excited! Thanks P!

rlh2000

So I've had a rough couple of months (pretty much since the OS started) of medical issues. My health seems back on track now, knock on wood, but my fitness is no where to be found. I've gotten in very sporadic workouts, a few bikes here, a few runs there, but nothing consistent due to procedures with activity limitations and then feeling like crap. And now I look at the calendar and JVC is 6 weeks out. Uh oh. Assuming my body stays together, how should one "cram" for this? Where I'm at now is I forced myself through an 8 mile run last weekend. I didn't self-combust (yay!) but the pace was horrific. I'm going to try to not worry about pace and just get the miles in. I did a FTP ride the other day and 6 min FTP segments (at a pretty low FTP) felt killer. Again, thinking consistency is best now? I'm also realizing that despite my best efforts from now till JVC, it might just not be possible, but I want to try my darnedest to get in shape. Gotta get good use out of my body while it behaves!

Coach Patrick

Rachel, remember you are recovering from last year as much as you are "building up" for this year. Don't underestimate what you achieved, and the cost of that work.

I don't really care about FTP work, or high intensity running either. I just want that consistency. JVC isn't about flash, it's about getting time in...so take a second to sketch out a tentative week you can execute and I'll lock it in for you!

Have a great weekend!

rlh2000

Ok, time for a plan. Really feel I'm starting over completely so not sure what to expect. I'm kinda lost for how to even set up a week right now. I am feeling decent this week, just low energy. Timewise, work is settling down a bit, so the bigger struggle is what I can handle, not what I can fit in.

I'm thinking for the remainder of this week to just get out there and see what I'm starting with. I'm thinking running daily 3-4 miles, maybe pushing to 7-8 miles as a "long" run this weekend. Biking- kinda lost there. Should I just try to get on there and pedal as much as I can? Any intervals? Or more Z2/3 stuff? Swimming, I think I'll aim for 4x/wk from here on out, swimming a bit longer each time?

Sorry, I obviously have no real plan. Help please! Argh- don't like starting over, but good reminder to never take health for granted!

Coach Patrick

Here's a stab at a layout. You don't have to run longer each time...let's nail one week first...and then you can move the needle a bit. If you want a "long" run, you can run longer on Thu and move that swim to an optional Sunday one based on how you feel.

Mon - Run 3 + Swim
Tues - Run 3 + Swim
Wed - Bike
Thu - Run 3 + Swim
Fri - Swim Only
Sat - Bike+Run
Sun - Bike

No matter how low the numbers seem, it's not about any individual workout -- it's about "creating that week" via training. Once you "build" that, you can then move on to the next level.

rlh2000

Thanks Coach, sounds good! What should those bike workouts look like?

Coach Patrick

Mostly steady work...I would add in some big gear intervals or standing intervals for strength...if you are "capped" for time and need to 60' or less, then pick the effort up from Z2/Steady to more ABP work in the second half. So for me this is:

+ 20' warm up , get loose...
+ 3 x 10' at 5' steady (slightly harder than warm up) with 5' harder gear....repeating
+ 5' at ABP
+ 5' cool down...

IF you have longer , like 80 or 90 minutes, then extend the "steady" part of each repeating interval...feel free to map it out and I can advise!

rlh2000

Wanted to update you Coach! Getting stronger every day. Really focused on consistency right now and feel great to be back in the groove. Paces/power are slow and endurance is sluggish, but I'm seeing improvement. Running seems to be coming back the fastest, maybe because it's my strongest. Did 8 miles the other night and felt good, fatigue came in the last mile but generally a happy "yay" run. I've been working on a bit of FTP in addition to steady work and up to 2x10' at the (itty bitty) FTP I was at at the start of the OS. Bike endurance is at 1hr 30 min, but honestly I havne't really pushed it. Going to try to get some 2+ hr rides in the later part of this week. Swimming is a struggle, arms feel like they are going to fall off during the warm up and stay that way. And weight is down 3 lbs (I was put on 60 mg of prednisone, now tapering, but damn that did not help body composition). Anyways, just going to keep chiseling away at this fitness return and have fun at JVC in a couple weeks. No specific questions, just wanted to update. Yay progress!

P.S. Officially moving to Calgary next fall. My flat biking days are over- must learn to climb or the bears will eat me!

Coach Patrick

CALGARY? GO FLAMES? WHAT?!?!? Very cool...

I am pumped with your update....you are RIGHT on target...the swim is the hardest to get right...don't worry about the swim. Focus on the fundamentals -- rolling, reaching, relaxation...it's hard right now as you are fighting the water, it'll come with time!

Can't wait to see you in FL.

rlh2000

Um Coach, have you lost your mind? 100 miles, then 120 miles, then the double Sugarloaf? Oh dear... I think I'll be taking lots of shortcuts!

Coach Patrick

Rachel...repeat after me.... I DO COOL SHIT WITH MY FITNESS. I DO COOL SHIT WITH MY FITNESS.

There is actually fewer hills this time around (day two is mostly bike path / group riding) and you don't have to climb it. It's going to be a blast. You have to earn your peach cobbler!!!

rlh2000

I DO COOL S HIT WITH MY FITNESS! I'm all about that, its the lack of fitness that is the issue, but I'll give it my best shot! I've got my eye on the prize- Cuban food!!! I'm psyched, just scared :-) See you in a week Coach!