@Coach Patrick - Rather than update the google doc, I thought I could simplify. Note a couple of posts ^^ (August 9) where I talk about the three phases. Since I am now going away for Thanksgiving, here is my thoughts for next week 3 weeks. Swim - Monday Paddles (recommended by TC), Wednesday, Friday - all 60 to 90 minutes Bike - Tuesday XRS Zwift Race (70 - 90 min), Thursday XRS Zwift Race (45-60 min), Sunday - 3 + hour ride Run - 2 to 3 miles (almost) everyday except - Wednesday - Tempo run - Saturday - 2 hours or more
Thanksgiving will be a rest week. I will get eaten by a lion if I try to run where we are going.
Phase 2 - will be longer now, I can build easier into that higher weekly TSS. Based off what Tim did, my plan is 2 back-to-back long bike days and 2 back-to-back run days. Based off your advice - The back to back run days may be split runs during the week. The other 3 days will be long swim only and recovery runs depending on how I feel.
Also, I am going to a ultraman camp in Florida the weekend of Dec 8,9,10. Since I am not going to Capetown, I will most likely visit my parents in Florida Dec 28th to January 3rd to get more time riding outside (and visiting them) in the warm weather.
Phase 3 - I will worry more about this when I get there, but it will be similar to what I wrote in the post on August-9.
@Brian Hagan- that first phase sounds good. Sorry, I am partial to those documents because I am such a visual person. I think your biggest challenge will just be sticking to that schedule overtime to be successful. Even though the epicness of your event is looming, we are still doing building blocks right now which will set up phase 2. Patience and discipline, my friend. And lots of tenacity!
Please note, I didn't two dynamic charts...so the one on the left is an image now..and when you update the time in the table cells it will modify table two (on the right) for you...
I fixed the formulas. They were not adding. Sandwiched around the Bahamas week I have my big long run (50K) the week before and my big long ride the week after. That is why bike volume goes down the week before and the run volume drops after.
I thought about this last night and I have some short term goals between now and New Year. 1) Get the Wednesday and Thursday runs to total close to 30+ This week I did 8 and 12 (very slow). Would like to get to 20 and 10+. After that, I will run 50K in one run on the weekend before the Bahama trip. 2) Bike 5 hrs on Saturday and 5 hrs on 5 Sunday. Race on Tuesday. 3) Thoughts on running 20 to 40 minutes on non long run days?
@Brian Hagan ok...I like the new table a bit more (I assume you did edit it)!
Slow runs right now are okay...there should be NO SPEED associated with your running other than trying not to slow down at the end.
Bike Plan sounds good pre Bahamas.
I think that running SOMETHING will really help...you need a "free" workout each day. Every session can't be mega. 5 x 20' runs is 1:40 at the end of the week...it all adds up!
Comments
Swim - Monday Paddles (recommended by TC), Wednesday, Friday - all 60 to 90 minutes
Bike - Tuesday XRS Zwift Race (70 - 90 min), Thursday XRS Zwift Race (45-60 min), Sunday - 3 + hour ride
Run - 2 to 3 miles (almost) everyday except - Wednesday - Tempo run - Saturday - 2 hours or more
Thanksgiving will be a rest week. I will get eaten by a lion if I try to run where we are going.
Phase 2 - will be longer now, I can build easier into that higher weekly TSS. Based off what Tim did, my plan is 2 back-to-back long bike days and 2 back-to-back run days. Based off your advice - The back to back run days may be split runs during the week. The other 3 days will be long swim only and recovery runs depending on how I feel.
Also, I am going to a ultraman camp in Florida the weekend of Dec 8,9,10. Since I am not going to Capetown, I will most likely visit my parents in Florida Dec 28th to January 3rd to get more time riding outside (and visiting them) in the warm weather.
Phase 3 - I will worry more about this when I get there, but it will be similar to what I wrote in the post on August-9.
I will get it in TP for PMC forecast.
Also, video here: https://goo.gl/Lhq9RE
Please note, I didn't two dynamic charts...so the one on the left is an image now..and when you update the time in the table cells it will modify table two (on the right) for you...
Keep me posted!
~ Patrick
I thought about this last night and I have some short term goals between now and New Year.
1) Get the Wednesday and Thursday runs to total close to 30+ This week I did 8 and 12 (very slow). Would like to get to 20 and 10+. After that, I will run 50K in one run on the weekend before the Bahama trip.
2) Bike 5 hrs on Saturday and 5 hrs on 5 Sunday. Race on Tuesday.
3) Thoughts on running 20 to 40 minutes on non long run days?
Slow runs right now are okay...there should be NO SPEED associated with your running other than trying not to slow down at the end.
Bike Plan sounds good pre Bahamas.
I think that running SOMETHING will really help...you need a "free" workout each day. Every session can't be mega. 5 x 20' runs is 1:40 at the end of the week...it all adds up!
~ Coach P