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Robin R's Micro Thread

Robin RodriguezRobin Rodriguez
in Coaching Forum 🧢

Hi! Wanted to get some feedback on how to best restructure this coming week.

I am in Week 13 of the HIM Intermediate Plan, 8 weeks out from Boulder 70.3

This week is scheduled as a Bike Focus Week with 4 hr and 3 hr rides this weekend. I am going to be out of town this weekend Thursday PM - Sunday PM and without my bike. 

I can run, spin bike in hotel gym, and possibly squeeze in swimming. 2 hours is realistically my max per session time Friday, Saturday, and Sunday with 3.5 hours available for training max each day. 

I do have Monday, Tuesday, Wednesday fairly free so squeeze biking in if that makes sense, and push my Thursday long run day (70 min + 45 min) to later in the week.

Thanks!

Comments

  • Coach PatrickCoach Patrick
    Robin, yes, go bigger on the bike early this week...and do the long run on Saturday, with a short swim/bike session on Sunday to loosen up. I hope you got this in time!!!
  • Robin RodriguezRobin Rodriguez
    Thank you! got to me in plenty of time.
  • Robin RodriguezRobin Rodriguez
    Next Question up:

    I have Boulder 70.3 on June 11th with my final RR 2 weeks prior on 5/28 which is the Memorial Day weekend, I have some extra time that weekend (and the holiday Monday) is there anything else I could/should do that weekend? Is 2 weeks out from an A race too close to do a "Camp Weekend" block?

    Thanks!
  • Coach PatrickCoach Patrick
    Robin, great to hear from you. That 2 weeks out is your last chance for such a block.

    Tuesday = Wednesday Bike/Run
    Wed = Tuesday Run + Swim
    Thu = Repeat of the FTP ride, no need to Run.
    Fri = Long Swim Day
    Sat = Bike + Run as RR.
    Sun = Long Bike in Z2, last 30' in Z3.
    Monday = Long Bike all Z2, Short run (15')
    Tuesday = OFF

    Long bikes are anywhere from 2 to 3.5 hours, not hard just steady with good fueling and good position.

  • Robin RodriguezRobin Rodriguez

    Awesome thanks!

  • Robin RodriguezRobin Rodriguez
    Coaches, on Saturday I did Boulder 70.3, I am feeling good (completely recovered) and have only done light running since the race.

    I'd like to do Muncie 70.3 on 7/9, what plan/schedule should I get on? Just restart the HIM Int to end on race day again?

    Thanks
  • Coach PatrickCoach Patrick
    Robin -

    It's really up to you. You can certainly follow the same plan back into your race. But given that you just raced, and successfully at that, you certainly have flexibility in your schedule.

    For example, you don't need to do a ton of running because your unfitness is already there. You may want to spend a little more time sharpening the bike or doing race specific bike intervals (I believe that race is flat, so more TT time in a bigger gear?).

    I'm happy to work with you in any way you want, you just let me know how detailed you want to be!

    For the short term you can actually get out this weekend and ride long both days or at least ride long one day and run long (say up to an hour) the next.
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