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Paula Nystrom Micro

Coach PatrickCoach Patrick
in Coaching Forum 🧢

 Paula – so good to talk with you yesterday. I think overall we are making the right call and looking towards next year as a target. This will give us an opportunity to make sure that these early weeks are done right. Ultimately this will lead to a foundation from which you can be fast and successful once again ( and finally lockdown that nutrition plan)

You have several different phases in your journey right now. First, is a three-week period as you get back to general health. Then there is a six-week period as  you returned to running. Finally there'll be a regular athlete heading into the OutSeason®  as early as December, but I would also be okay with the January start.

 so first things first. Let's solve for this three  week window. As you progress we can put attention to the next phase. 

Weekly Targets: 

2 x Rides:  1 should be a longer endurance ride the other one can be shorter in order. If you want to do this one on the train that's fine totally. Along the right is ideally on the weekends and I recommend motorbike or if possible your mountain bike. We're just looking for 2 to 3 hours of aerobic time. 

3 x Hikes:  technically this is really about one good hike a sessions, to three hours in the weekend. Given work schedules. But at the very least you can get to other decent walks in. Even if that means doing it during lunch I'll still take it.  image   I am thinking two  60 minute walks during the week, and a 2 to 3 hour longer walk on the weekend (choose something epic!).

 I don't see the need for you to do any swimming. You are so far away from competition there is no direct need for that. Unless it's your go to social activity, I prefer you replace it with something like yoga or similar flexibility/strength focus.

Let me know what you think!



~ Patrick

Comments

  • Paula Nystrom Paula Nystrom

    Thanks Patrick I appreciate the advice!  

    I will definitely start working off of this plan.  I actually took Friday off and went hiking in Kenosha Pass (a 10 miler). Probably not the smartest way to start but it was so gorgeous out there I just had to do itimage  The Aspens are turning yellow and red and it was amazing.  

    I am going riding tomorrow and will be working Pilates into my schedule as well.  I will keep you posted, and thanks again!

  • Coach PatrickCoach Patrick
    Woohoo... Just keep me in the loop as to how things are going. We should plan on having a call scheduled in about four weeks, so have fun and schedule a call when ready!

    http://meetme.so/patrickmccrann (Please remember to include your phone number.)
  • Coach PatrickCoach Patrick

    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 was not able to train for an IM due to a broken toe and caring for my mom who is battling memory care issues. My last IM was Boulder in 2015. I have done some riding and running as well as hiking, snowshoeing and cross country skiing. I am ready to get back to consistent training in preparation for Lake Placid in 2018.

    I will be deciding on additional Triathlon races or a half marathon prior to Lake Placid. 

     

    Your Races

    Ironman Lake Placid (2018-07-22) #IMLP_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 -- Swim Camp to end on 4/29/2018
    • On 4/30/2018 Load the Intermediate EN*Full to end on 7/22/2018
    • On 7/23/2018 Load the -- Post Ironman Transition Plan, All Levels (4wks) to end on 8/19/2018

     

    Coach Notes

    Thanks for the update. I say we put you in the OutSeason Plan right now, but that you follow the L1 workouts until you feel good about the weekly training load. The key thing is that you get on a routine...so take the Mon / Friday off to facilitate recovery at least in the first 5 weeks of the OS. 

    I;d like you to stay active over the weekend, so feel free to sub in some fun outdoor time if you want to. Or let me know what you are thinking and I can advise!

    Excited to get you back on track and I hope your moms is okay!

    Let's get to work!

     

    ~ Coach P


    PS --- Let's update your profile picture when you get the chance…it really helps the Team to "get to know you" a lot better. 


    You can do that by following this animated GIF (below)…good luck!

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