Chris Woz - macro thread
Coach Rich,
Due to family logistics, I won't be able to do Vineman 70.3 in July as planned ahead of IM Boulder. I will likely try to fill in with one or two Olympics here in CO in June, largely just to get in the racing groove (at least one will be at the Boulder Rez, same as IM Boulder).
Can you advise on how I should reload the season roadmap to adjust for the change?
Thanks,
Woz
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No changes needed. We'll just use those weeks of the EN*Half plan as a good transition from the OS to the start of the EN*Full training plan. Good luck!
I'd like to get a look ahead before loading up the swim camp & then the 1/2 and full plans into my training plan - so I can get a sense of workload & potential calendar conflicts with the rest of life. Can't seem to find the links to those plans without actually loading them up. Is there a place to grab those plans before loading them? Thanks.
No, sorry. You'll need to load them up to check them out, and then reload whatever you're supposed to have in there "for real."
No worries, just wanted to make sure I wasn't missing something / somewhere to find them. Will load & reload. Thanks!
I've reviewed all of the race execution info related to HR vs. pace and have a question I don't see speicfically clarified in those sections / forums:
Question: You seem to use TRP and Z1 interchangeably in the workouts, though they're about 30 seconds per mile apart based on the calculated zones. Which "zone 1" are you referring to in race execution? E.g.,this week's long run is: "Entire Run: 60' or 6 miles (whichever first) @ TRP, 45' @ Zone 2, 15' final push at best possible effort. Coach Notes: Progressive Pace Run • We start at Zone 1, which is your goal pace on race day (get used to it!). This is 6 miles for a Full, then we build into Zone 2 for the main part of the workout..."
***Should I base long run AHR just on the TRP portion of the run as my "race cap" HR? Should I also expect my pace to settle into my TRP or my "zone 1 / easy" pace? Since my workouts always prescribe X amount of time starting at TRP (I'm almost never at truly Z1/easy as listed per the zones calculator except in warmup), I'm assuming TRP is indeed the magic pace for AHR.
Thanks!
Woz
To answer your questions....
* Should I base long run AHR just on the TRP portion of the run as my "race cap" HR? *
Yes, that's the idea!
* Should I also expect my pace to settle into my TRP or my "zone 1 / easy" pace? *
You just start at TRP and go from there. On Race Day, however, you'd be following HR and the pace will go where it's supposed to.
* Since my workouts always prescribe X amount of time starting at TRP (I'm almost never at truly Z1/easy as listed per the zones calculator except in warmup), I'm assuming TRP is indeed the magic pace for AHR. *
YES!!!
Again, thanks for your help!
Thanks, Patrick, for the reply & for updating the training plan wording - much clearer now!
Had a solid 120 minute run today per plan with first 60 @ TRP (then 45 @ z2 and last 15 at best effort) and got the AHR for the TRP segment as directed. Bonus: got a good sweat rate indicator for what will likely be race conditions - been training in the heat in the middle of the day when possible since Boulder will no doubt be toasty. Fortunately being in Denver there will be more time spent on course, too.
Woz