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Jorge Duque Macro Thread

Hi Jorge,

This is your very own “Macro Thread” where you and I can discuss any questions you may have about the Triathlon Season Roadmap (TSR) that I created for you here. This is also a space where we can discuss any big picture, season planning, race schedule and other related issues you may have going forward.

Welcome aboard!

Comments

  • Thanks Coach,

    I moved my OS to January so I am on week 2. So far so good. My only question is regarding running. TRP for me is 124-135 and this makes me run between 10:45 - 12:00 minute miles depending on the terrain. My half marathon pace is around 9:17 per mile (just a half marathon, no swim, no bike - with avg HR of 160) so sometimes it feels like going backwards. I have read in many places that you need to go slower to get faster. When can I expect to see some of that speed back?
  • Jorge,

    Is that half marathon pace from a recent half or historical half? In other words, are you comparing "right now" HM pace to "right now" TRP? 
  • That's just the average of last year
  • First, I'm assuming you did the tests in Wk1 of the OS and have reset your training zones to match the results of that test rather than using old training zones which sound like they may be based on a higher level of fitness?

    Second, an aerobic run is just that: comfortable and aerobic. For me, when I'm not in great fitness, I run at an effort that feels comfortable and aerobic, observing heart rate and pace. In a few weeks heart rate and RPE (rate of perceived exertion) begin to match and my pace begins to come down.

    Hope this helps, let me know if you need anything else!

  • Hi Coach,

    Yes I did the tests in Wk1, and you are also correct that it feels very comfortable - I could run for hours at that pace.

    I will continue to follow the program and look forward to the next round of tests to see the improvements.

    Thanks
  • I guess what I'm saying is that no harm in running a little faster than you "should," as long as you're paying attention to your body, are smart, etc. I know what it's like to have a big disconnect between HR, pace, and RPE. The key is to just be smart.
  • Hi Coach,

    Quick question. I changed my OS from December to January. I am on week 14 of the JanOS. How does this modifies the TSR and what would be the next training plan to load for next week?

    Thanks
  • Jorge:
    • Next week load up the Swim Camp plan to end on 4/30.
    • Then on 5/1 load up the EN*Full plan to end on 7/30.
    Good luck!
  • Jorge,

    sorry to hack your Macro, but I see you are progressing nicely. How did your first OS go? Excited to see the post OS Jorge!
  • Hi Doug, I was out of town and just check the computer. 

    Thanks for the message. I am glad the OS is over. It's going really good. The bike and run numbers sucked in week one but they are back to what I expected. I have gained one minute per mile on the run (still a lot of work to do) and I am finally running consistently under 10 min/mile. The bike has also been great with a lot of improvement.

    Still getting used to the long trainer sessions and the bike rides without a coffee stop.

    How is your season going?
  • @Coach Patrick and @Coach Rich

    Change of plans - I am writing to both of you to help me come up with a new strategy. I just finished the Jan OS and was feeling stronger and faster than ever. The improvement both on the bike and the run are spectacular. 

    As I was ready to switch to swim camp life had different plans and I landed at the E.R. on Sunday night with severe abdominal pain. As a result I had yesterday two surgeries: gallbladder removed and a small hernia fixed.

    Needless to say, this is going to sideline me for some time. The doctors believe that a best case scenario will be two to three weeks of no  activity (just walking - and not lifting anything beyond 15 lbs) and worst case would be about 6 weeks out. 

    I have talked to the doctors and they will help me to get back on track ASAP so I don't loose the fitness gained during the OS. They believe that the first activity I can do is swimming followed by stationary bike and last will be running.

    I will need your advice on how to reschedule my training to work around this situation. As I reminder I am planning on doing IM Canada in July and IMAZ in November. Canada will be my first full IM. At this point my concern is to recover correctly from the surgery and avoid further complications. I know that this comes at a really bad time but I think there is enough time to be ready for Canada. My goal is to finish the race (even if it takes 17 hours). I am not trying to achieve any records, there will be time for that later, just want to be able to cross that finish line.

    Would love to hear your thoughts on this.

    Thanks,
    JD
  • Hi JD,

    Sorry to hear about your unplanned friction it sounds like you've had a good outcome. In my experience, it's not worth thinking too much about your training at this point. You should 100% be listening to and following the advice of your doctors, and then we can have that conversation when you exit that recovery process. 

    That said, the sooner you can walk (hilly?), and ride a stationary bike, that would be ideal. That is, walking could retain some leg durability and stationary cycling could help you maintain some of the aerobic fitness that would be the engine beneath your eventual comeback to running.

    But...we're just knucklehead triathlon coaches :-) Please follow the advice of your doc and be patient, leaving IMCA completely off the table for now until you're fully recovered and can reassess. 
  • Thanks Coach,

    I will keep you posted. As soon as I get clearance from the Doctor we can come up with a plan.
  • Hi Coach,

    Just had my post-op appointment yesterday and things are looking pretty good. Here is where I stand now: I can start cycling today and I can swim and run starting next week.

    The only restriction I have is no weight lifting (15lbs or more) or core exercises for two more weeks. Dr. advised to get back to training quickly to avoid loosing much of the gained fitness. I showed her what a regular week would look like (week 9 of 2017 EN*Full, Beginner) and her advice was to slowly get back to it, basically to build up to it instead of just jumping at it.

    For the past week I have been walking between 3-5 miles every day at a 15 min per mile pace.

    What's the plan now?

    Thanks,
    JD
  • Hey Jorge,
    • Load up the IM plan next Monday, per your TSR
    • Pick up the cycling but really listen to your body with regards to intensity and volume. Be prepared to turn both down if required. 
    • With regards to run and swim, see how your body does with the frequency (ie, number of runs and swims per week) but have no volume and intensity goals for your sessions. Just listen to your body and run / swim short and easy if that's what feels right. 
    • You'll likely need to do ^this^ for a couple weeks and then I think you'll be good to do the plan per the schedule. 
    In short, it sounds like you'll be able to get back on track with the cycling very quickly (that's a very good thing) but you'll need to listen to your body on the run and swim for a few weeks long. 

    Let me know if you have any other questions. 
  • Hi Coach,

    Quick update. Its been 6 weeks after surgery (gallbladder and hernia) and I am back to regular schedule (I have Dr's approval for it). I have been on regular schedule for 2 weeks now. Here is what I have noticed:

    Swim: I am not a strong swimmer so it sucked that I had to miss the swim camp. I have been swimming according to the program and have joined some master swim groups and I have gained some speed. (3,200 in 1:10:00). I am planing on continuing with regular training on the water.

    Bike: I am happy with the bike performance. I will be testing today to compare with the end of the OS. I don't expect any gains but don't expect significant losses either. I just did a century on Sunday at race execution pace and it felt good. I felt like I could go for a run afterwards. The only downside on the bike is that most of the miles have been logged in my road bike and not the tri-bike (Dr's recommendation to avoid extra abdominal pressure). I will start riding the tri-bike this weekend at an Olympic distance race and see how it feels. 

    Run: Lost some speed on the run but didn't lost endurance; I can still do long runs without feeling maxed out or having a super high HR, but have to do them at a slower pace (I was at 8:50 and now I am at 9:40 per mile). 

    Overall I am feeling good. The good news is that I know I will be able to finish IMCA. I have accepted that it's going to take more time than I thought initially but I am fine with that.

    Thoughts or advise at this point?

    Thanks
  • Hey Jorge,

    It sounds like you emerge from your Training Jail in a pretty good place! You're plugging yourself into good resources for the swim, the cycling fitness will come along, as will the running fitness. Please follow your doctors orders with regards to getting back on the tri bike. 

    I don't really have any else for you other than to be smart and realize that your continued recovery is driving how fast you can ramp your training and your fitness back up. Just listen to your body and, above all else, do whatever you can to preserve your ability to run.

    Good luck!
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