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Sabra Gonzalez Official Coach Thread
Hey! Great to talk with you today. I hope you get the Stages stuff fixed quickly enough...but keep me in the loop.
In the meantime, here's your Micro Thread, as promised. As you'll see in this forum, I handle all manner of edits and changes. So post away!
I usually check in 2-3 times a week; for more urgent questions, please use the Chat Icon in the bottom right of the page!
~ Coach P
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https://www.strava.com/activities/854871212
My bike finished up at 148 FTP and 182 v02. Still learning how to train with power and anxiously awaiting getting outside! It will be soon since I'm in GA.
I will be transitioning over to the Intermediate Half Plan. I will be on vacation the week of Feb 20th. It will be an active ski vacation. Should I restart the plan at any particular week since I will miss? Also,I have a concern with the Thursday long run. I understand the order in which the wko are planned, however, with my work schedule and my husband's travel schedule those mid-week long runs will be difficult to make. Any suggestions on how to rearrange the wkos? I work from home Mon, Tues the first half of the months and then home working Mon, Tues, Friday the second half of the month.
Thanks so much!
Sabra
As for the vacation, I think it's not bad at all! You'll be back in time for 2/27 which is Week 9 in your plan (the "typical" start date")...so you won't be behind at all. I say you use the next two weeks as an opportunity to get used to some longer sessions (don't kill yourself) and the swimming.
Then you can break...and return.
While you are away, I'd like you to consider 30 minutes of good aerobic activity on any day you don't ski...or cut it short. So if you ski days 1-3, but day 4 is tubing or spa day....then run. Alternately, a day of snow shoeing or XC skiing earns you bonus points!!!
Please keep me posted!
~ Coach P
I'm back in action on week 9 of the plan. It's good to be back. The split run is interesting. I like it and the miles add up without you realizing how much you are running.
I have a couple of questions for the upcoming Sweat Test tomorrow.
- I'm assuming I do the pre-ride run, then the bike WU/MS1 first, STOP, then weigh in?
- Since I have Chatt 70.3 coming up next, do I ride in Z3 or Z2 for the hour sweat test?
Thanks so much!
Sabra
WOW, I am sooooo jelly. Next time, as your coach, I should be there to keep you on track. Totally think that's okay.
As for the Sweat Test, I would do your hour at Goal Race pace. Full instructions are here. But yes, you weight just before and after the test...and track what you drink DURING the test.
Excited to hear how it goes!!
~ Coach P
I was not wearing a HRM. I know, I know. I will the next ride. I find them so uncomfortable. Additionally, I realized that I had switched out my wheels and the cadence/speed magnet was still on the other wheel. ugh. I think I may be downshifting too soon into the start of the hill and maybe that's where I'm loosing some momentum? That and just a lack of riding skills. I will be doing this same ride again this coming weekend as part of my Big training day. I'd like to be able to compare the rides and see if I can't improve on it. Thanks so much!
So you're weighted average power was about 135 Watts. That's just above the dotted purple line through the middle. As you can see from the chart, you spend most of your time about the number… but because of all the coasting and turning you lost a lot of speed as well.
I'm not sure how technical the ride is, but you can clearly see how by not posting so much you will have more speed. Rest assured that a race course will not be so technical, and speed will live there.
Similarly you won't spike your watts so high on the hills… 353 wants on a single hill is almost triple your average!!!! I suggest that you peg your watts around 165, with uphill watts no higher than 180… and down whole lot ideally no lower then 130 if possible.
Those numbers might not be precise, but I like you to set some targets for yourself and see how the ride goes. Let me know what you choose and I'd love to see that file.
No way your FTP is 148 outdoors...was that on the trainer? You wouldn't have been able to walk after that ride. Let me know about that test!
And only go down as fast as you feel SAFE!!
The run was stiff in the beginning with the numb feet. I finally started to feel myself and my feet at around mile 4. My HR took a while to settle down. I did the 30 steps in between each mile and those came as a welcome reward. I only drank during these steps to mimic race day feeding. The last mile felt comfortable and I could have kept going. https://www.strava.com/activities/906595677
In terms of the overall execution, I see some room for you on the macro level here:
1. You went a bit too hard too early...
2. You can see how the HR is a bit low on the second half...that's because you were a bit hot early on.
3. The "decoupling" of HR and Elevation (unable to maintain steady power, as steady power would equal and increasing HR)...means you bonked. You might need better nutrition or better early pacing...
So good stuff ... And more room to grow. I hope this helps!!!
~ Coach P
Is there anything I need to change in this week's training plan?
Thanks so much, and I hope you and your family had a Happy Easter!
You can find Short Course race guidance under Resources / Racing Member Central / Race Execution Details / Short Course (here). But yes, after settling in, it's off to Zone 4 with you!
For this week, I recommend normal plan through thursday, Friday off, Saturday EASY 60' to 120' spin in Zone 1...just burn calories and stay loose.
Can't wait to hear how you do!!!
~ Coach P
Swim:https://www.strava.com/activities/955132261
Bike:https://www.strava.com/activities/955132347
Run:https://www.strava.com/activities/955132279
The swim will be what it is...non-wetsuit is the right call in those conditions...and the fact you biked so well AFTER a non-wetsuit swim means there's even MORE speed to be had in the Bike Run area.
Things are looking mighty good!
~ Coach P
Yesterday I concentrated on eating/drinking on the bike. Keeping the mantra "should not could" in the forefront. It was quite windy as well. Stayed seated for the climbs and tried to keep the watts from spiking too high. The run focused on keeping the first 3 miles under control without blowing it up. I had to scale back after that second mile and the 30 steps are good way to force that. I've printed and read, and re-read the race execution pages. Now, for race day to just get here!
RR Strava File:
Bike:https://www.strava.com/activities/973946522
Run:https://www.strava.com/activities/973801919, Full RR Run:https://www.strava.com/activities/957478538
Much better!
The bike HR is good all day an even builds a bit at the end:
And your run, a bit too hot too early, recovers and you finish well:
I am a bit concerned that your Bike HR is 134 but your run HR is 20 beats HIGHER.
Success at 70.3® and over the back half of that run course, will be built up on keeping the HR low in the first three miles...call it between 134 and 144....because the back half of that run is MURDER and you have to be ready to gut it out then!
Can't wait to see you race!!!
~ Coach P
I know you said your stretch goal is to go to sub-five at some point - and I am filing it away. Sounds "just hard enough" to be about right!
For now we need to focus on Iron Man Louisville which will be your first try at the distance. Here are the critical notes for you:
- Dial in your nutrition to make sure that's rock-solid before race day.
- You can be flexible with your training now as you don't need to start the proper IM plan until July 24th. This means you have this week of recovery, then 7 weeks to play with.
- If you want to be structured, you could do the GetFaster plan for those 7 weeks.
- If you want to be unstructured, you could do 4 weeks of Run Focus (but ride long 1x a week) and then 3 weeks of Bike focus (but run long 1x a week).
What do you think?~ Coach P
Thanks so much!
Sabra
Yes Run and Bike Focus plans in drop down... just remember they are both six weeks long each, so you need to end the run planned and then six weeks so you can do the first four of that plan. I think if you do the run focus one, we can modify it after week four. Let me know what you decide!!
~ Coach P
For July, I do have some travel planned with the family. We have a long weekend in Charlotte for the 4th of July weekend and then five days at the beach Jul 18 - 22nd. I can certainly bring the bike/trainer if necessary. School is back in session July 31st. My poor kids don't get a summer anymore.
The run fitness is the first to go. But it also comes back very quickly. It's not that your fitness is gone as much as it's your perception of the fitness is so much greater. You will need to give yourself probably two weeks of aerobic exercise before you feel "normal" on the run. That's not an issue, because you have plenty of time.
I am not really feeling the pressure for you right now regarding your vacation. Even the second trip to the beach house you returning with eight weeks left to your race. So my vote is that you do not bring your bike on either trip, but that we adjust the other days of those weeks to have more cycling. Then when you were on the road you can get an a daily run, sometimes with speed, to keep the fitness going and not interrupt your vacation. When you're ready, just reach out to me approximately a week before you leave with the current week of your training plan and the level of your training plan and I could help you adjust.
I did my first true Century ride on Saturday. Finished in about 6 hours with 4000+ elevation. Sunday I did a sprint tri and finished 1st place Masters. I so felt those miles in my legs! Overall stoked that I got that long ride in. I just kept thinking, OMG I'd still have 12 more miles to ride and then run a marathon! What am I thinking?! I changed up my nutrition on the bike and I think it was better. Still need to tweak it.
Remember, the first long ride is always the worst. Rister goes by so much faster because it everyone else out there and supersmart pacing.
I see that we shuffle you'll be around so that you can get two bikes sessions then on Tuesday and Thursday before you leave. Then put your two quality runs towards the end of the week, one on Friday maybe before you go in in the longer session while you are away.
Plan on at least one day while you're away as 100% off, otherwise we just want you to run consistently in TRP zone between 30 and 40 minutes.
maybe a little more Zwift time this week?