Jim Helie micro

James Helie · August 25, 2016 7:35AM

Hello coach, I'm training for IM Lou and have strained my left hamstring. Can't run for a week or two. I have no pain while biking, so I was going to add bike and swim time to stay fit. How much extra biking should I do? Or what else do you think I should do?

Coach Patrick · August 26, 2016 4:38PM

Jim, go 2 x weekday bike....Tu / Thu then Sat/Su as planned. So move wed to tuesday, and on Thursday do a nice steady Zone 2 ride between 60 and 90 minutes. If you feel good you can ride up to Z3.

The tuesday run/swim is now a Wed Swim only...so swim M/W/F...

James Helie · September 19, 2016 8:56PM

Hello coach P, I'm 20 days out from IM Lou and ran my first 2 miles today after four weeks of no running. Did the two to test the hamstring and l was pain free. I want to be careful moving forward but I really need to get some run time in. I increased my bike workouts a lot to try and maintain some fitness, but it's not the same as running. Would I be ok building my run through the taper? I'm really not sure how to attack this. Would really appreciate your thoughts, thank you

Coach Patrick · September 22, 2016 6:07AM

James, It looks like from the date of your posts you have missed about month of running. Given that we have just 20 days, there's no way you'll be able to build up the run to a distance that will be suitable for you to consider yourself successful by race day. That's a fact.

the good news is that you have a high level of overall conditioning even if it's not nonspecific. I think the best way to handle this problem right now is to get you back on a frequency program to toughen up those legs.

What you might want a few aging moments, I will be happy with a few days of decent running. Remember, the last thing you want to do is to reinjure your hamstring.

Mon - 30' Run
Tue - 30' Elliptical
Wed - 30' Run
Thu - 30' Elliptical
Fri - 15' Run
Sat - 30' Run / Bike as planned / 15' Run
Sun - No Run

something along those lines above what you three hours of run like training. Let me know what you think.

James Helie · September 23, 2016 1:27PM

That sounds really good, my question now is how should I approach the bike leg in the race. Should I ride alittle harder knowing I'm probably going to be walking more.

Coach Patrick · September 26, 2016 8:48AM

James,

That's a great question. in general, we don't recommend biting any harder than you already plan to bike. Just because the walking doesn't mean that that one portion is any "easier." And biking too hard eliminates the opportunity to capture race specific data which we can learn from. If you are like a maniac all we learn from it is that next time you shouldn't ride like a maniac.

Run / walking is certainly a viable strategy if done correctly so don't throw in the towel just yet. Especially if the conditions are challenging. Just look at Chattanooga this past weekend!

~ Coach P

Coach Patrick · May 19, 2017 2:38AM

@James Helie - Great to talk with you on the phone yesterday. I am excited to help you prep for #IMWI #IMWisconsin.

First things first, I created a forum thread in the Wisco Race Forum about a Team Training weekend...you can find it here (click the star to subscribe to it).

You can review the official IM Wisconsin Race Page. We've aggregated the most important stuff there so you can find it all in one place.

The more you can get up there to ride the course, the better. When you want to review, you can watch this video to get the flavor of the race:

https://www.youtube.com/watch?v=sawUUprnqo0

Let me know how else I can help you out!

Best,

~ Coach P

James Helie · July 24, 2017 12:42AM

Hello coach,
Going into week 14 training for Wisconsin. I'm also doing boulder half aug. 5th. Coach rich had me doing my camp weekend this week instead of next. Should I adjust just the three camp days or change the whole week. Also I don't plan on doing any taper before boulder except for the fri before for travel, should I plan a long bike for Sunday after the race .
thanks, Jim

Coach Patrick · July 26, 2017 1:02PM

@James Helie - yes to doing camp week early, that's the best way to go. I want you to do days one and two as planned, but we don't need to run superlong on that Sunday. I would think doing 13 miles at Iron Man pace, super chill, is the best.

Then follow the next week, which is the post camp week recovery block. Monday is off, Tuesday is swim only, etc. This will be an unofficial taper and part of how we would normally want to handle your recovery anyway.

In other words, I don't want you to do the earlier week that doesn't have recovery in it.

this way you will be recovered from camp week and ready for Boulder. Have you developed a race plan yet? I want to make sure you crush it at the proper paces, not Iron Man effort. No need to ride again on Sunday unless that's the best use of your time with travel plans.

James Helie · July 26, 2017 8:46PM

Thank you for the info, I didn't make a race plan. Mainly want to get a lake swim with contact, a bike at 70 % ftp and was going to run my IM pace hoping to build confidence for Wisconsin. Do you feel that I should push the run alittle harder?

Coach Patrick · July 28, 2017 9:58AM

@James Helie - you don't need a raise plan to perform well, but it's nice to have some framework for how you going to approach the day. So I'm not so worried about what numbers you do as I am about how are you paste it.

Remember we want to get a hurry down at the start of the bike before we go study… And we want to run the first 3 miles at your bike heart rate before you pick things up.

Practicing that is just as important as how fast you go!

If you have some questions, head over to resources/Racing member central/race execution and you'll see stuff there for the half.

you don't need to run an Iron Man pace in order to be ready, I am more interested in you executing a good run!

Coach Patrick · February 6, 2018 2:29AM

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

Am finishing nov out season. With run emphasis.

Your Races

Ironman Boulder (2018-06-10) #IMBoulder_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 02/05/2018:

On 10/30/2017 Load the OutSeason (Run Focus) Plan, 14wks to end on 2/4/2018
On 2/5/2018 Load the Intermediate Swim Camp to end on 2/18/2018
On 2/19/2018 Load the -- Bike Focus Block, 6 Weeks to end on 4/1/2018
>> Transition Early <<
On 3/18/2018 Load the Intermediate EN*Full to end on 6/10/2018
On 6/11/2018 Load the -- Post Ironman Transition Plan, All Levels (4wks) to end on 7/8/2018

Coach Notes

Congratulations on completing the November OutSeason Plan. I'd love to hear about your progress / exit fitness numbers (bike, run, body comp) if you have any to share. This might help us to identify areas to focus on.

In the meantime, let's get you into the Swim Camp so you can recover, before you push into the INT Bike Focus plan (just four week) to get some good bike volume into your system. Then you return to being a "normal" triathlete with your build in the EN*Full Plan for Boulder.

Now is about the time to start thinking about your nutrition and locking that "training" in so you are ready for Boulder!

Let's get to work!

~ Coach P

Jim Helie micro

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