Post HIM plan this week?
Hello Patrick, hope you are well.
Looking for some quick advise as to what I should be doing this week, after the HIM yesterday. I am in week 11 of the IM plan now. If I go to wiki and use the template it doesn't seem to reflect the changes to the programs of 2016. (Ie, Thursday's are split run and in template it doesn't talk about that.) Saturday is supposed to be a big day, 1 HR swim, 4hr bike, 1 HR run.
What is your advise for this week?
Also, could use your advise on how we may want to tweak my plan (potentially). The run yesterday got the better of me. I don't do well in the heat (mid 90's guessing, no shade) but I don't want to "blame" that. My TRP is 8.45 however I averaged 10/mile on the day. Most of my running was at 9.20 ish but I ended up walking a lot through aid stations to get cool, take ice, and lost a lot of time. Not sure I "really" needed it?
Is there something I should be doing now to get some fitness back? MT feels closer than I want it to be!!
Thanks.
Looking for some quick advise as to what I should be doing this week, after the HIM yesterday. I am in week 11 of the IM plan now. If I go to wiki and use the template it doesn't seem to reflect the changes to the programs of 2016. (Ie, Thursday's are split run and in template it doesn't talk about that.) Saturday is supposed to be a big day, 1 HR swim, 4hr bike, 1 HR run.
What is your advise for this week?
Also, could use your advise on how we may want to tweak my plan (potentially). The run yesterday got the better of me. I don't do well in the heat (mid 90's guessing, no shade) but I don't want to "blame" that. My TRP is 8.45 however I averaged 10/mile on the day. Most of my running was at 9.20 ish but I ended up walking a lot through aid stations to get cool, take ice, and lost a lot of time. Not sure I "really" needed it?
Is there something I should be doing now to get some fitness back? MT feels closer than I want it to be!!
Thanks.
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Comments
I am sure Coach P is going to provide his usual golden guidance. I just wanted to comment that your Heat Adjusted TRP under those conditions is likely much different from the 8:45 TRP most likely recorded from a run TT under cooler temps......Think about that, cut yourself some slack and realize you kicked some ass out there Sunday chica!
Think you have a good point about heat adjusted TRP. The 2 full IMs I have done have been in cool temps so think yesterday's race just freaked me out a bit...ie, what if MT has this heat? I need a more robust heat race plan to prepare for it mentally and physically. Good news is I am thinking about that now with some time to figure things out by end of August. ;-)
Remember, the most overlooked fact about racing in the heat is that EVERYONE IS RACING IN THE HEAT.
Everyone suffers. Everyone slows down. And, just like we say for a normal race...she who slows down least wins.
So my guess is that your slower pace put you closer to your normal TRP heart rate. It's your body's way of making sure you are safe and finish vs DNF.
Moving forward you CAN plan for hotter temps, specifically:
1. Learn to drink fluids like it's hot in training. I do 2 bottles per hour on the bike and if it's it a hot race can easily go to 3 in the first hour.
2. Learn to back off the bike by riding down hill fast / and uphills smart to minimize early cost.
3. Consider arm coolers and salt on the bike to keep system happy and prepared for run.
4. Have a run heat plan in place -- clothing, drinking, pace to keep you in control. How will you work the aid stations? How about nutrition? Etc...
These are all great questions for the team as well!!!
On the second question....what do you recommend for this weeks plan to get back to IM training? The template on wiki follows the old programs and I wonder if this should change?
Please let me know.
Thanks.
Don't worry about it. For some strange reason, I am always excited when I find opportunities for free speed. Better nutrition execution will certainly give that to you. And given your Ironman is in Tremblant, there's no telling what the race weather will do.
While I haven't looked directly at the wiki, but I don't think the guidance changes that much. Your goal this week is something to get back on track by the weekend workouts. Ideally you can do's 1 to 2 days off. That's followed by a light bike and run session and a light one session just for timeout intensity. Friday swim should be on point and then you've got the weekend rides with brick runs. Don't hold yourself to high standards on these rides -- I'm more interested in you getting the time done. Or at least it getting as much of that time as you possibly can.
Remember this is an excellent time for you to practice your new nutrition strategy or at least to start hashing it out.