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Rachel's 2016 Micro

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in Coaching Forum 🧢

Long time no talk coach!  I've been working my ass off for the past few months.... but not at all in triathlon.  Snapshot of my fitness- haven't biked AT ALL since JVC.  Maybe I swam once or twice?  Running has had good weeks and bad weeks, but I survived a very hilly half marathon a couple weeks ago.  Snapshot of my life- working a lot including weekends, with a lot of unpredictability in there.  I had been toying with doing the Door County Half in July, but realizing I just don't have the time for long rides on a consistent basis with working weekends.  So all that is on my calendar right now is the Ragnar Ultra that Sue Chapman talked me into in about a month.  I think I can figure out how to build run mileage over the next month to be ready.  My bigger question is how to have some sort of training structure when I am having an unstructured triathlon summer.  With no plan, I'm doing very little (or nothing at all).  

My main goal for the summer is to get back to consistent training in some form or another, and be in shape enough to do fun things with my fitness. I want to be able to jump into long weekend rides when I have the time, and do some of my bucket list Chicago races as it's my last summer here.  Basically I'm looking for some sort of structured training week that I will be able to execute consistently but need a lot of flexilbility as well.  What do you recommend for someone training for nothing?  

 

Comments

  • Coach PatrickCoach Patrick
    We can do it for sure...and I know exactly what you mean. It's train to a plan OR don't train at all.

    Can you tell me what your resources look like and/or your schedule so I can line something up?
  • rlh2000rlh2000
    The problem is my resources/schedule are kind of unpredictable, generally know about a week out but that too can change. I'd say I can probably spend 8 hrs a week consistently, and the weeks I can spend more time I can get in a longer ride or something. I don't usually have a day off during the week, but do have enough flexibility that I can generally get a morning off at least for longer sessions.
  • Coach PatrickCoach Patrick

    Rachel...I think the easiest thing to do is create a LIST of workouts that you can check off as you go...  The run should be an easy go to exercise, but keep the bike handy as it's nice to stay some what balanced. 

    In addition to the basic list below (throw it out if you have chance for a nice 2.5 hour ride, etc!), you could work on the core / functional strength stuff that also matter...let me know what you decide!



    Swim:

    • One swim a week as active recovery / active meditation. 

    Run:

    • 4 x 30' runs @ TRP
    • 1 x FTP run (goal is 1 to 2 miles at FTP) call it 45'. 
    • 1 x Steady Run of 60' @ TRP.

    Bike:

    • 1 x FTP ride on the trainer (time savings) of 2 x 10', 2 x 12' or 2 x 15' all with 5' rest.
    • 1 x Ride outside. 
  • rlh2000rlh2000
    Sounds good and feasible! Back on track!
  • Coach PatrickCoach Patrick
    Great! Side note, I think it's time to update your profile address to Canukistan! Here's help if you need it: http://bit.ly/1TuptA1
  • rlh2000rlh2000
    Still in Chicago- will head north and change my profile in September!
  • Coach PatrickCoach Patrick
    International Woman of Mystery
  • rlh2000rlh2000
    When TrainingPeaks emails you that it has been a long time since you logged workouts, there is no denying! Zero exercise in over a month now... but I am a DOCTOR (x2). PhD is DONE! 18 hr workdays- DONE! Happy dance- DONE (and ongoing, but don't do it in the shower or you'll kick the faucet and think you broke your foot- all healed).

    Anyways, time to get back in shape. Caveat is that I am moving in 2 weeks so I'm replacing some craziness of finishing the damn PhD with packing and moving to a new country, but I also think my restarting workouts will be measly and not take much time. Definitely want to go in hard for next year, but since I don't know what my life is going to be like exactly, not sure if I'm thinking 70.3s or the full deal. Either way, I want to try training with a more sane work schedule and see how that goes! I also am moving to a city where I know no one, so planning to join a tri club to make friends ("Hi, I'm Rachel, my favorite Gu is chocolate outrage, what's yours") so I need to get in shape to not embarrass myself in front of my new friends.

    Ok, your turn- how do I restart?
  • Coach PatrickCoach Patrick
    There is no type a in PhD, but you are putting it in there!

    Given your trip and packing, my guess if you have limited time right now (besides, stuff gets packed quickly). My quick thoughts:

    #1 you need to get in a goodbye ride this weekend...find a route you love and dial it in one more time because you can.

    #2 we need consistency. Just 30' a day of running or jogging. Just time moving to stay sane and loose. Outside of any rides you can get in, I say that you plan on a 30; run each day.

    What do you think your schedule will be up there. And any winter events?
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