Carolyn Piper Micro Thread
Carolyn -
I know you are crazy busy, so I thought I would just get a jumpstart here in the micro forum for you.
As we discussed, the most important that you can do is focus on consistency with your run. Because we want to be careful of your ligaments, there's just no point in pushing them on early regardless of what the training princess. So instead of following the intensity, I suggest that you followed for time and keep your efforts somewhere between Zone One and TRP pace.
As you go back and forth between busy. Senior year, I want to make sure that we're maximizing your weekends for your best possible training. You can simply ask me questions here and the micro thread, and I'll answer them to keep you on track as best as I can. If you haven't done so already, please schedule a call for about two weeks from now so we can check in see how you're doing: http://meetme.so/patrickmccrann (Please remember to include your phone number.)
Let's do this!
~ Coach P
Comments
Hope things are going well. If you would mind I think I need some guidance on managing a week in or two in June. I am not sure if I go to you or Coach Rich or post this on the forum?
I agreed to volunteer for RAAM and two weeks later I have St Andrews (half IM). During RAAM I will not be able to workout (for a minimum of 6 days) however I will be in and out of the car every 15 mins. getting bikes and pushing the riders off for 1500 miles, its about 500 to 600 exchanges.
We will be going on very little sleep and crap food my concern is fatigue recovery and how to handle the following 2 weeks leading up until St Andrews. I don't really want to taper because....you would advise me not to do this but due to peer pressure I have weakened and agreed to do MT Tremblant again. I know; but its too hard to say no. There is about 30 people on the Baystate Tri Team I train with doing it. Its not like I agreed to do drugs that's easy to say no to.
I am sure that everything will shake out just fine as long as I do not over cook myself during and following the two weeks after RAAM.
Please let me know if I need to schedule a call or post this on the forum.
1. I hope your baseline training is going well. What happens before RAAM will determine not only how you handle RAAM but recover and race afterwards. Let's make sure that's dialed in.
2. In line with #1, I'd like to make sure you get your 70.3 Race Simulation (56/6) done the weekend before RAAM so you have that in your pocket.
3. RAAM week is brutal. As you know spectating is harder...so you'll need peak nutrition and self care to the best of your ability. Don't forget you'll need plenty of stretching / yoga to avoid being a tight ball of stress when you are done. You'll likely need 24 to 48 hours of rest to regroup.
4. Since you are doing IM MT this year, I suggest you load the IM plan on the 15th of May. That gives you four weeks of IM work before RAAM. Once done with RAAM, Wed to Friday will be about just getting your tri legs back. You should be able to have a good Hit Out session that Saturday of the weekend before the race, but that's really going to be your first bit of quality. I repeat - trying to do anything meaning full in those first five days will be a mistake.
5. Once you are through St Andrews, we can refocus on the IM training.
I say yes to a call...you can set it up here: http://meetme.so/patrickmccrann (Please remember to include your phone number.)
Let me know what you think!
~ Coach P
Thank you for your response.
I started the IM training plan April 1st just to test my consistency and commitment. I also loaded it to confirm what week would land for RAAM and it is appears to be a recovery week/test week.
In addition, I did pick up a strength session 2x a week for 40 mins primarily for my arms for RAAM.
I set up a call for next Tuesday
Thank you.
Carolyn
"Where are my bike bottles?"
"They are over there...next to the beach!" (Striking biceps pose).
Sorry for the delay per request training weekend dates
July 22 & 23 I am in Lake Placid. I can ride the course on 22nd doubt if they would let me mingle with the racers on race day.
I lost the date for the training I was going to join in on but I believe it was July 29 & 30th in MT Tremblant
However, if the 29th & 30th is too late I can do the weekend of the 15th & 16th in VT.
No worries on the dates...great to connect with you today for your "tri-confessional".
So here's what I am thinking for you:
- Weekend before you go out to RAAM is for you to do you 70.3® Race Rehearsal. 56 bike / 6 run, as prep. To make this easier, I'd load the EN*Half plan on Friday 6/16 so you can see that weekend and use it as a guide during a post RAAM.
- The only edit would be on the SAT return from RAAM, or Sun if you are tired, we want a longer ride of 4 hours, but in Zone 1. Then you'd follow final week 20 of HALF plan into ST Andrews. After the race get back on the IM Plan (work with me on adjusting it) to Tremblant.
- I love the run consistency at 20 miles...really want to get that up to 25 miles for 1-2 weeks before you head out.
As for your training weekends....- July 22/23 is the end of Week 16, so the bike volume is great. You can absolutely ride the bike course in REVERSE which means a big climb into town (the way you drive in)...so you could do 112 on Sat and 56 on Sun starting at say 8am...then cheer all day/night.
- July 29/30 is Week 17, with a long run on Thursday (maybe we move to Wed)...and even though your Race Sim isn't until Week 18 I'd like you to get the full 112 in when you are out there on Day One. You could do 1 loop with a short run on Day Two...the bike is 10x more important than your run.
Remember, bike gearing we desire for Tremblant is 50/34 front, 11/28 rear.Let me know what you think!
~ Coach P
At first I all saw in this email was bumping the weekly mileage, for a non runner that seemed like a lot, than it dawned on me I only need to tack on a couple of miles, no biggie. Little here and a little there and I should hit it.
Then I saw the important stuff:
I will load the EN*Half plan on Friday 6/16 for the race prep and a guide during a post RAAM. After St Andrews I will convert back to the EN Full and work with you on adjusting it.
Once again thank you
Carolyn
~ Coach P
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
2x Ironman, currently recovering from a hit and run in Oct. So trying to gain some fitness. Fitness level is low. Currently swim 2x a week, bike 3x a week and run 2x a week All low intensities .
Your Races
Main Race: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.
Coach Notes
Carolyn, given you are 12 weeks out from Rev3Maine, it's "about that time" to put the Half plan in. The 2018 plans have ALL abilities in the Main Set, so you can choose the one you want...I recommend the Beginner Level (L1).
Alternatively, we could "hack" the first few weeks to reduce the cost of ramping up and then have you do the final 8 weeks...but it means potentially sacrificing some volume. Let me know.
That said, are their any STRUCTURAL issues that I should be aware of? Things that are limiting you right now?
Let's get to work!
~ Coach P