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DW Micro

thekidduxcthekidduxc
in Coaching Forum 🧢

Coach P - I would greatly appreciate it if you could kindly provide guidance for me concerning the rest of this week given the dynamics below. How should I structure my week?

Background: 

  • I am in week 12 of the IM Full Intermediate program.
  • Living in the Middle East our weekends are Friday/Saturday and the first work/school day is Sunday - so I shift the workouts one day ahead
  • Last Friday I finished my long day (5 hours of cycling /1 hour of running on Saturday) and was pretty sore so I took Sunday off and swam only Mon/Tue
  • Tomorrow is Wednesday and I plan on splitting my long run 70 am / 60 pm
  • I have been invited to a cycling club's (Emirates Airways) individual 16KM time trial on Friday. I would love not to have to run before this all out 16KM ride (if possible). After the 16KM time trail I may have a bit of time to get in some additional milage - however there will be a breakfast after where I hope to be invited to join this club (it is a very popular and coveted invite only club. The kits are awesome )
  • I have Friday afternoon available to ride
  • I have all day Saturday to ride

- Onward

DW

Comments

  • Coach PatrickCoach Patrick
    DW, so far, so good. Your execution is good and the numbers are there. I say for this week:

    - Long run on Wednesday if you can (Friday is FTP ride).
    - Thursday is a short spin to get loose and a tempo (not FTP) run (more z3 , not z4).
    - Friday is 16km TT and food...then PM spin of 2 hours to burn that off.
    - Saturday is the true long ride of the weekend (pre ride brick if you can).

    Please keep me posted on the TT!

    ~ Coach P

    ps if no long run on Wed then FTP Wed and do the Long run on Thursday as split.

    )
  • thekidduxcthekidduxc
    Coach Patrick thank you for your input!! Unfortunately, I did not get to the TT, but I raced in an Aussie Pursuit (handicapped) race last week(48KM/~70'). Came out with a 287NP for the full effort, my VI was 1.05 so I'm abit sceptical of using it as an FTP, but was an awesome workout (my intent was the workout and not results).

    This week is a mess for me and I would love to get your guidance again this week please.

    Given my travel schedule on Wednesday and two rides I committed to on Sunday/Monday, do you mind fleshing out my week? I am in week 14. I toned down the running volume last week as I experienced calf tightness which led to some ankle pain. But I am on the mend image.

    Current schedule and am completely open to adding anything you suggest to the days listed and the days not listed. (Kindly do not forget my weekends are Friday/Saturday for long rides).

    Sunday - 70K evening ride
    Monday - FTP workout / 16KM TT Race
    Tuesday - Long Run
    Wednesday - Swim
  • Coach PatrickCoach Patrick
    DW, nice job on that ride! I think that this week could work for you...plan on two good swims and a third optional one. Continue to split that long run to keep your ankle / calf happy please!

    Sunday - 70K evening ride
    Monday - FTP workout / 16KM TT Race
    Tuesday - Long Run
    Wednesday - Swim (Long)
    Thursday - FTP Run (Optional Drill Swim Day)
    Friday - Swim (Long)
    Saturday - Long Ride + Run
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