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Ian Kurth 2017 Season Micro

Coach PatrickCoach Patrick
in Coaching Forum 🧢

Ian, great talk yesterday! As I noted, impressed with not only your 2016 race at IMWI, but how consistent you have been at the distance. I can't overstate the importance of stacking such good work from year to year. 

So....on to 2017. Mont Tremblant is on tap, as well as a few half IMs beforehand, plus annual trip to Blue Ridge Camp. Another busy season!

OutSeason Thoughts for You:

  • Run Durability is where it's at. Don't feel like you have to do more / harder / bigger in '17. If you just do 17 like you did 16, that's double what you already have. 
  • Bike gains will be hard to come by; I recommend Road Bike on the trainer for variety.
  • Question - what can we add to Mon / Fri to make you better? Some core? Flexibility?

Bike Volume Thoughts for You: 

  • You hit this really well each year....so nothing really new here. Just keep it up!
  • Weeks 15 and 18 pre race biking will be key, so plan ahead as best you can to make that happen in 17.

Race Specific Thoughts for You:

  • Improved gearing as we discussed for MT course.
  • Race Pace Plus intervals on the bike putting you closer to .75 for repeat intervals, with 5 to 10 minute rest, to get you accustomed to that level of effort. 
  • Let's test this with higher HIM race goals re pacing (VI) and effort (IF targets). 
  • Last 6 weeks try to miracle swim time before your bike...as in 1 hour swim, then 3 hour bike @ ABP. While we aren't targeting your swim for improvement, I do like getting you better used to the Swim / Bike transition!

Let me know what you think!

~ Coach P

Comments

  • Ian KurthIan Kurth
    Thanks again for your time Patrick... I always appreciate your insights.

    I will work these thoughts and suggestions into my 2017 season sketch.

    One point of clarification... I have a mid-compact 52/36 currently on my TT bike. What gear set up did you recommend again??? I think I heard 53 or 54 +/- osymetric/q-rng up front with a 39 (or was it mixed with a 36), and a 10-25/27 in the back on an 11 speed set up?

    Thanks,
    Ian
  • Coach PatrickCoach Patrick
    hard to believe there was actual coaching advice in the middle of all those dumb jokes. :-)

    I think you can keep the same fronts amid compact set up, but I recommend you go to a 10/27 in the back so we can seek to maximize the down hills and the flats for you. we must continue in the quest for bike speed!
  • Ian KurthIan Kurth
    Ok. Thanks.

    Not to beat a dead horse, but I have never heard of a 10/27 cassette. My quick google was not helpful, as I only see combos into the 11/* range. If there is such a 10/27 - do you know where I can buy?? If not, just tell me to google more seriously, and I will...

    Thanks,
    Ian
  • Coach PatrickCoach Patrick
    Hmmm....classic Coach P bike ignorance. 11 is as low as you can go w/out going custom machined cassette at this point. Your 11/X is good....as is the mid compact...if you have DI2 you might be able to roll with a 53 front and your 36 back (That's what Jeremy has here) to get that extra gear.

    Coach Dead Horse
  • Ian KurthIan Kurth
    Hah!

    Got it. Thanks!
  • Coach PatrickCoach Patrick
    Had a good laugh about my ignorance with Jenn Edwards on the flight back from Hawaii. Keep us posted on how you upgrade your rig.
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