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Dave Smith Micro

dsmith1031dsmith1031
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Hi Coach- First Post, second week in.  Saturday I have a 75 minute bike planned with 1 or 2 MS at Best Effort, but no zone guidance/ recommendations.  Should I approach this as an FTP style workout going hard as I can but at a consistent sustainable effort or something different?

Thanks

Comments

  • Coach PatrickCoach Patrick
    Dave, totally. We replaced Z4 with Best Effort as your Type A Triathlete friends were beating themselves up for doing 92% effort, considering it a failure. image

    We put this in week 1 of the OS, so maybe you missed it, under coach notes:

    "Coach Notes: By the time you get to Saturday you'll likely be tired, especially given the run frequency of the OS plan. So the "Best Effort" portion is just that: ride at your best effort, for what you have that day, with no "penalty" for not being able to ride at Z4/Hard effort. Next, we have no volume requirement for these Saturday rides. Ride for the time you have availble. Fine to ride less, or more, than the time prescribed, depending on your personal circumstances."
  • dsmith1031dsmith1031

    Gotcha! And thanks for the quick reply.

  • Coach PatrickCoach Patrick
    David, you got it....great to chat with you today!
  • dsmith1031dsmith1031
    Coach Patrick- I need some suggestions on my plan over the next two weeks. I will be traveling Tuesday 3/1 through late friday 3/4 and then again Sunday 3/6 -Thursday 3/10. I will have limited access to my bike but should be able to run most/ every day.

    Let me know if I should add any strength/ core work or something else to make up for the bike work. Or just do the runs.
  • Coach PatrickCoach Patrick
    Dave, if you can hit a gym for a spin class (Orange Theory any one?!) then do it. Otherwise do your OS runs and alternate days of an OS run with a short easy TRP / easy run. Days off on Travel days to keep you healthy.



    Feel free to post to the Team re your destination if they can help you!

    Goal will be to have you "test" like Week 8 when you get back..that will give you new baseline values and we continue the OS from there!

  • Coach PatrickCoach Patrick
    Dave -

    Good to chat today. I think that when you reflect back on this year, you’ll come to appreciate this decision. It’s never easy to walk away from a big goal, but you are right as things aren’t lining up right now.

    So, onwards!

    We discussed staying fit during the week and then biking on the weekends. You can this type of basic week through September 12th…so 3 months essentially. I say we handle this by dropping you into the Run Durability Program #1 (9 months out)…this is a four week plan after which you can load RDP #2, then RDP #3.

    These plans will do a great job of laying the foundation for you AND reducing the need to overthink your week.

    Basically your job will be to put all the runs during the week (Swims are optional, but there in case you can), and then ride as planned on Sat and as you feel on Sunday.

    The big edit is moving the Sunday run during the week, and I would put in on Thursday. So a week is:

    Mon - Off / Core as planned.
    Tue - Run as planned.
    Wed - Run as planned.
    Thu - Long run here (From Sunday)
    Fri - Run + Core as planned.
    Sat - Bike as planned.
    Sun - Additional Bike.

    You are free to take any of those run days off if needed, but I think we are starting “light” enough with the run that it’s not an issue to go back to back.

    What do you think?

    ~ Coach P
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