Home› Coaching Forum 🧢

Charlie B. Micro Forum Thread

cblackburn@naaccr.orgcblackburn@naaccr.org
in Coaching Forum 🧢

Coach.  I will be traveling Tuesday, Wednesday, and Thursday next week.  I will have 45 min - 1hr to run.  No bike time.  How should I adjust? for that week? (Week 3 of ADV Run Durability OS Plan).  I should have time Tuesday to bike but total time Tuesday will be 1 hr before I leave.Thanks   

Comments

  • Coach PatrickCoach Patrick
    Charlie, I say you do the following:

    Mon - Rest
    Tues - Bike Only
    Wed - Normal run.
    Thu - Friday Run
    Fri - Thu VO2 Ride
    Sat - Sunday Run
    Sun - Saturday bike (run optional).

    Travel safely!
  • cblackburn@naaccr.orgcblackburn@naaccr.org

    Coach, I just finished week 3 of my OS plan.  I completed the Run Durability 3 plan prior.  Everything is rolling well.  However, this week I notice a little something different on this Monday compared to past Monday rest days.  I feel good but just a smidge of soreness and a smidge of fatigue.  Did not feel this in prior weeks.  I see week 3 OS is a little different than week 1 and 2.  Is this normal for this week or should I keep a closer eye out for illness or do anything different?  Again.  I feel pretty good overall but just notice this being different this week.  Thanks

  • Coach PatrickCoach Patrick
    Charlie, I love your attention to detail; it's a prerequisite for longevity (and eventual awesomeness and world domination)!

    You are seeing the cumulative fatigue (from Run Durability) as compounded by the real hard work of the OS. If you aren't already, I'd make sure Monday is an off day for recovery (1 day can do wonders)...if that doesn't do the trick to make you feel better, let me know and we'll dig deeper!
  • cblackburn@naaccr.orgcblackburn@naaccr.org

    Coach or Anyone...I should say this in advance.  I am rather new to power training.  When I do the 4X 110% rides I see that when I ramp to to full speed/power it impacts my average power by a few ticks during the average across the 4 minutes.  It can impact the average anywhere between 5-8 watts average. This throws off my goal watts across the duration of the interval. According to the Kickr data, the first 15-20 seconds or so as I ramp up seem to be the impact.  This makes sense.  The remaining say 3:40 will be more in line with what I am seeing on the dial and = closer to my goal watts. Ex.  Overall interval 288 watts 4 min.  Average from 20 sec - 4:00 is 294 watts. How should I look at this?  Do I need to blast out of it faster when the bell rings or can I focus on that 3:40/3:45 as me hitting my goal? Am I cheating myself by looking at the average of that 3:40/3:45 power average?  Hitting watt goals is important so I need to ask for input here. Thanks in advance. Charlie

  • Coach PatrickCoach Patrick
    Charlie....more watts is better. It's natural to go harder at the outset, just look at any of your teammate's files (including mine!). If you feel anything like I do over the last 30 seconds of that interval, as time slows to a complete stop, those early watts are ABSOLUTELY counted.

    Your goal is to move those numbers up each week...I add them all up and avg. So last week my 4 x 3' average was 285w, this week the average was 289w, etc. Always a bit harder on the bike if you can...
Sign In or Register to comment.