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Matt Thompson Micro 2016

surfnjmattsurfnjmatt
in Coaching Forum 🧢

Just wondering about training in the trp zone late in the day.

If I have a hard bike in the morning then work outside all day my HR tends to be a bit higher during my afternoon run.

Today during my afternoon run today which called for 20 min trp pace my hr was at the 2.3 hr zone.

Should I slow down to get my hr down to below 2.0 or stick with my trp pace? I was in no way laboring and normally my hr would be lower at that pace if it was an early morning run. just want to make sure I am doing it correct

 

Thanks!

Comments

  • surfnjmattsurfnjmatt
    how long does it usually take for a coach to answer questions?
  • Coach PatrickCoach Patrick
    Matt, I am here..I think you posted right after I was online! If you need a quicker answer, you can use the BlueCircle in the bottom right of the screen to reach me with your important stuff -- like race this weekend, or sudden injury, etc.

    In the case of the TRP, it's a combination of pace / HR. As long as one of the two is synchronized, I am OK with it. In your case, the pace is there but the HR is elevated (slightly) by the end of the day.

    If BOTH HR and Pace were are on the high side, that's a red flag to me (slower pace, higher HR)...you probably need to recover in a situation like that.

    In your case it's okay...just make sure your other TRP runs (weekends) are "normal" and you should be all set!

    Keep it up!

    ~ Coach P
  • surfnjmattsurfnjmatt

    Thanks Coach P,

    One more question. Why are there no swims in the out season plan? Is it ok to ad a swim per week?

  • Coach PatrickCoach Patrick
    Matt, we don't see the same ROI for swimming in the winter as we do in-season. You _can_ swim, but we don't require it. History has shown that most triathletes are "back" at peak swim fitness / speed after 6 weeks of work. Now, if you are looking for a swim breakthrough...or need swimming socially, that's something else entirely.

    Here is the OS swim supplement you can use to add swims to Monday / Friday (or where they fit): http://bit.ly/1PYLsXL

    Have a great weekend,

    ~ Coach P
  • surfnjmattsurfnjmatt
    Coach Patrick,
    I know one of the goals of the OS plan is to target a half marathon towards the end. Looking at my season plan the OS plan ends on May 8th. would a May 15th Half work as I am not familiar with the next plan I have
  • Coach PatrickCoach Patrick
    Matt, thanks for checking in. You'll be switching to the Short Course plan that week, but I don't see an issue at all. We'd simply adjust that week by having you do the full week through Friday...Saturday is OFF or a short, 60' EASY spin...then Sunday is race day...Monday is off to recover (5/16) then back on plan.

    You might "lose" that Saturday but I promise you'll run harder in the Half! image

    ~ Coach P

    Ps - Remember you can view your season any time under the My Season option under Training Plan above.
  • surfnjmattsurfnjmatt
    Coach Patrick,
    I just did my 10k test run today. After inputting my times and HR my TRP pace actually got slower.
    Was I supposed to enter my average HR or Max?
    My last times were based offa 5k which I can always run faster.
    Just want to make sure everything is set up properly leading into the full plan because I actually feel like I have been running much faster since i started the OS run plan so I feel like Ill be taking a step backwards

    Thanks
  • Coach PatrickCoach Patrick
    Matt, can you please give me some specifics? As in 5k Time = XXXX, vDOT = YYYYY but now 10k Time = ZZZZZZ and vDOT = WTFWTF?

    image
  • surfnjmattsurfnjmatt
    not sure what my vdot is but my last 5k was 21:24 max hr of 184. with the charts that made my trp pace 8:46



    I just did a 10k and it was 48:40 with an average hr of 180, that set my trp pace to 9:17 mile. My max hr was 189



    I feel way faster now then when I did the 5k, I just can't hold pace for a 10k the way I can for the 5k

    Any thoughts? I am assuming my vdot off my 5k pace was lower so I am not sure which to go off of as I transfer to the 20 week LD plans

  • surfnjmattsurfnjmatt
    also I def went out to fast, My pace was about a 7:30 average till mile 4 then I had a slow 8:08 mile
  • Team Endurance NationTeam Endurance Nation
    MAtt, got it. Please to go My Zones (under Training) and enter a 5k test with a time of 22:30....those are the best zones to transition to the long course with!!!!

    Time to start fueling and getting ready for the volume!

    Let me know what you think!

    ~ Patrick
  • surfnjmattsurfnjmatt
    Patrick,
    I am wondering if I can do one long ride on the weekend instead of 2. I will gladly do a 2nd trainer ride during the week but with work its hard to break away for 2 days on the weekends

    how would this affect me
  • Coach PatrickCoach Patrick
    Matt, that's absolutely a possibility. Can you just map out what that would look like on your end here in a post? I can then edit it and give you some feedback. Just go:

    Monday =
    Tuesday =
    Etc....

    Thanks!

    ~ Coach P
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