Mary Moore's Micro

Mary Moore · August 4, 2016 5:18PM

Hi Coach P,

I am currently finishing up week 18 of the Intermediate Half IM plan. I am doing the new 70.3 in Ohio on 8/21. I know this is not the greatest race planning (ok, probably stupid) but I am also doing USAT Nationals (both sprint and oly) on 8/13 and 8/14. I plan to do the HIM race rehearsal bike and run this Sunday 8/7 because it works best with my schedule. I will do the swim on Saturday.

I am wondering if you would recommend any modifications to the workout schedule for the next 2 weeks leading up to the half. I guess I am a little nervous about missing the long bike on the weekend of Nationals. Should I stick it somewhere else or just be confident that the bike time of the races will be enough?

Thank you!

Coach Patrick · August 6, 2016 6:26AM

Mary, thanks for checking in...and you aren't alone. It's okay...I consider a solid race at nationals to be the equivalent of a good final push weekend. Unless your long rides have been suspect / cut short in the past 6 weeks, you should be fine. If you have had issues, please let me know.

There will be quite a few folks doing Nationals...so be sure to keep your eyes open for EN!

Success in a HIM is more about pacing and nutrition...if you have those locked down, you should be fine. Happy to walk through that with you!!!

Mary Moore · August 6, 2016 12:19PM

Thanks coach! I have been lucky enough to have gotten all of my long rides in so that's not a problem. I will follow the plan as written except for the weekend. My only issue is transferring the power I can hold on the trainer to the longer outdoor rides but I'm working on it! I will keep my eyes open for other EN folks. Looking forward to eventually meeting others!

Coach Patrick · August 8, 2016 8:58PM

Mary, before you sweat the power, remember to keep that HR steady across the ride...I want to see it slowly build, left to right....if the power drops but the HR is "good" that just means your power number's a little bit high. IOW, consistency can be measured in power and HR...ideally power stays flat, HR builds...

~ Coach P

Mary Moore · August 9, 2016 5:23PM

Thanks Coach! I'll see how that goes.

Coach Patrick · January 12, 2018 3:39PM

Here's your updated Season Plan, as promised. This is where you'll return to post all your "coach" questions as responses; I'll see them and reply. This first post is my best outline of how to proceed with your races, but you can ask any / all questions you want. So post away, know that I reply here usually M/W/F each week.

Power User Tip: Click the Star icon by the Title of this thread to subscribe, and you'll get email updates when I do reply.

Your Notes

I had rotator cuff surgery last June after a fall. My shoulder has recovered well and I have been trying to regain my SBR fitness. I feel good but I have a ways to go to be back where I was! I have been swimming 2x week and that is pretty much back to normal. I have also been running around 20 miles per week with some tempo and interval work to try to get some of my speed back. That has been the slowest to come around. Also on the bike twice a week. FTP is probably about 20 watts lower than it was but improving

Your Races

Chattanooga 70.3 on May 20, 2018
Ironman Wisconsin 2017 (2018-09-09) #IMWI_18

Season Update

These are your recommended training plans, including the date you should start each one (sometimes you won’t complete a full plan but transition to another one). You can change your plans on the Training Plan page by clicking the Move / Change button. Learn more about each plan on the Training Plan Central Page.

Last updated by Coach on 01/12/2018
On 1/8/2018 Load the OutSeason (Run Focus) Plan, 14wks to end on 4/15/2018
On 4/16/2018 Load the Intermediate EN*Half Plan, to end on 5/20/2018
On 5/21/2018 Load the -- Post Half Ironman Transition Plan, All Levels (2wks) to end on 6/3/2018
On 6/4/2018 Load the Intermediate EN*Full to end on 9/9/2018
On 9/10/2018 Load the -- Post Ironman Transition Plan, All Levels (4wks) to end on 10/7/2018
On 10/8/2018 Load the -- Run Durability 1 (9 months out) -- 4 weeks to end on 11/4/2018
On 11/5/2018 Load the -- Run Durability 1 (9 months out) -- 4 weeks to end on 12/2/2018

Coach Notes

I think you are ready to jump into the OutSeason Plan It's a bit of work, but you are already on your way, so stick with the L1 run workouts, but push yourself with the L2 bikes. Eventually your run should be in L2, but don't force it. I want you to be careful of the run intensity this early...at least give it a few weeks. Remember you can swim Mon / Friday as you see fit.

I like the Bike Focus plan mid year as a boost, before the EN*Full Plan. How does that sound?

Let's get to work!

~ Coach P

Ps so pumped to hear about your recovery!!!

Mary Moore · January 13, 2018 12:06AM

Thanks coach! I did go ahead and jump into the out season starting Monday and that all looks good. I feel like I can keep up pretty well. Just have to try to build that power and speed back up!

Not sure if I missed something (I thought I added it successfully) but I am also doing Chattanooga 70.3 on May 20. Should I just leave everything the same and just hop in and do it? Or is there anything you would like to change? I will be swimming all along just to be ready for that race. No rush on this for sure!

I definitely like the idea of the bike boost! I've done IMWI before so I know how important it is to have a strong bike leg.

Thank you!

Coach Patrick · January 16, 2018 4:15PM

@Mary Moore

Got the race...so sorry I missed that. Take a look at your Season Roadmap and let me know what you think!!

~ Coach P

Mary Moore · February 6, 2018 11:31PM

Thanks coach! Took me a while to realize this was here. Notification must have gotten caught up in all the outseason notifications

Coach Patrick · February 9, 2018 4:44PM

No worries, it’s a busy time of year. Onwards!

Mary Moore's Micro

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