Tommy Bonds Micro Thread...

Coach Patrick

Hey! 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

Tommy Bonds

Thanks for the Thread. I am looking forward to participating in Team EN in 2017. 2017 will be my first full IM starting with Louisville Oct 15. I am doing Chatt 70.3 May 21 with my son who will be 18 by then and this was what he wanted to do post graduation on May 18. It took some hard talking to his mom to get her to agree so hopefully all goes well. I did Chatt in 2015 so I am familiar with the course. With any luck we can stay together in the swim then I'm not real concerned with the bike and run portion. I have found in the past when trying to swim with him I struggle with neck pain from constantly looking for him so with practice I hope we are able to get our pacing down and then we can just put our heads down and go and not have to wait on 1 another in T1. He turned into a good Olympic and below racer qualifying for Nationals in 2016. I qualified in 2015 & 16 but chose not to go bc I don't feel I am to that level of competition just yet. I do better on the longer distance bc I am slow in the water but able to make up ground on bike and run to make my overall race good. Plan to focus on swim drills to reset the stroke this winter and improve efficiency using TI as a guide. You have my roadmap and so far I only see 1 change which will take place in June. The tri I normally do will not happen this year so I will find another to do in its place. The race director decided numbers were down so much that it would loose money this year and pulled the plug this past week. It was a very hilly challenging course but one my son and I raced well each year. Thank you again for the info so fay and looking forward to working with you.

Coach Patrick

Tommy, thanks for the update! If you haven't already, please head over to our Swim Resource area. There's a technique book at the top, and right below a speed book (for later). I say start with the technique one (you need to open with Adobe Reader so play videos). If there's anything we can help you with on the swim front, please let us know.

For now, it's time to get some good consistency in this winter!

~ Coach P

Tommy Bonds

Thank you for the comment in another forum recently. As noted there I had anterior cervical discectomy fusion surgery Jan 19 & have a 70.3 scheduled May 21 & full Oct 15 & cant run until late April or first of May. I just jumped back on the bike & did Dec OS week 10 bike workout pretty easy on road bike to keep from stressing neck just yet. I also swam w snorkel easy 35min. I hate walking but doing it anyway. My feet & hips are not liking it. I plan to start some core work this week just 3wks post surgery. 
Question. Would you suggest changing my Os plan any or just stay w it & walk in place of run?  I'm Dec OS Intermediate Run focused & Rich has me changing Mar 13 to Half IM plan. I plan to compete the swim & bike but run portion will likely just be complete the 70.3. Do you have any advise for me?

Coach Patrick

@Tommy Bonds - you got it! I think you are right to consider alternatives. Right now I think the best thing you can do is bike / swim like a beast through the end of the OS and capture your bike fitness. We can go from there. 

The "runs" should be walks...you need to stay active to facilitate recovery. I download / listen to podcasts; really makes the time go by for me!

Let's check back in before you go whole hog on the Half plan, okay?!

~ Coach P

Tommy Bonds

@Coach Patrick @CoachR - Not sure if this would be considered a micro or macro or little of both question. I just uploaded the 70.3 Intermediate Plan as directed by the TSR on 2/27.  I actually had printed a TSR that originally showed to change with a swim focus on 3/13 for 2 weeks then load the 70.3 plan but when I looked again it had changed.  Anywho, I had previously mentioned a setback to some extent that I am having to deal with.  I had a few disc removed in my neck 1/19 and was not able to complete the OS run focus plan as designed.  I had to modify it some and was not able to bike or run for 3 weeks.  I am back on the bike trainer now and doing well but still only allowed to walk (no run) for a few more weeks at least.  Dr said no running until May 9 when I see him again but I also understand 3 months is about the norm which would be April 19.  If I continue to do well and fell as well as I do now I may try a slow easy run around 4/19 and see how that feels.  I still plan to do Chatt 70.3 with my son on May 21 if all goes well.  At least complete the swim and bike and maybe run/walk the run portion.  I guess the question I have is do you have any advice before jumping into the HIM plan?  Obviously I cannot do the runs just yet but should be able to walk that required time.  My focus will not be on the ZONES as defined in the plan as I cannot get my HR above a Z2 with just a walk and that is hard to even hit Z2 without some major hills. I am walking at 4.2-4.3mph 14min pace but can't make my hips carry me faster without breaking into a stride and creating some bounce which I am trying to avoid.  Would you suggest just focusing on the bike and swim for now and then incorporate the run by easing in when cleared and just survive the 70.3 with no real goals?  I have also decided since the surgery to not do much if any racing across the summer and focus on the get faster plan with what time I have then load up the Full IM plan as directed to complete IM Lou 10/15.

Any advice you may have is appreciated.

Coach Patrick

@Tommy Bonds - this is a pretty unique situation. As you have suggested, we need to be super careful with your neck. Only you know how much work is safe, so I defer 100% to your decisions. Please check in consistently to make sure you're asking yourself whether or not the workout you're doing is still okay.

I think you are fine on the bike, although being an aero position might prove challenging. You may very well need to do it in the road set up, or sitting up. Only time will tell.

While you're thinking about the run, I am concerned about the swim. Many athletes strain or overuse their next when breathing and rotating in the water. If you fall into that camp, it's quite possible you may do some damage and delay your recovery. I'm not sure what type of authorization you have to swim, but I want to make sure you're 100% ready before you give it a shot. At the very least, let's plan on not doing any intensity until you are 100% comfortable in the water. At this point swimming is more about calorie burning than technique or speed.

So for now I'm okay with you loading up the half plan at the beginner level. You can follow Blue swims and the bikes with the modification looking something like this:

Mon - Swim or OFF

Tue - Wed Bike

Wed - Swim

Thu - VO2 Ride -- think 4 x 3' (3') @ 110% FTP (or Zone 5)

Fri - Swim

Sat - Long bike.

Sun - Aerobic bike to burn calories (call it an hour) followed by a brisk walk.

I would also be okay with you walking it work, even at lunchtime. I think any level of activity (within reason) will continue to help you strengthen and gain competency with your neck.

~ Coach P

Tommy Bonds

@Coach Patrick thank you for the reply.  I was cleared to swim easy without intensity at my last visit.  I did use a snorkel the first 2 swims but since I have been able to swim without the snorkel at an easy pace focusing on good rotation.  My times are slow at ~2:10/100 but I am swimming at least.  Swims are a challenge bc the nearest pool is 65mi away so twice a week is about all that we can manage time for.  I signed my son and myself up for a TI swim clinic weekend March 25-26 to hopefully improve body positioning and balance, something we have both needed since beginning triathlon.
I did my first outside ride since surgery yesterday and did so on the road bike.  You are correct that the aero position is challenging at this point bc of the neck strain.  I managed 2hrs and did the OS 2x15' (5'), 2x10' (5') without any issues.  My wife was not happy that I chose to ride outside bc doc said trainer rides only until he sees me again May 9.  I think it is bc of the risk of wrecking more than anything.  If I do not get time on my Shiv before May then the Tarmac will be my bike of choice for Chatt 70.3 since I will not be competing anyway and it will be more about comfort.
I am modifying the workouts so far to fit my schedule and trial and error based on what I can tolerate and resting as needed regardless of what the scheduled workout is.  This is something I have learned over the years.  Only I know when I need rest and I don't push thru it like some or like I did in the past.  I have found that weights are my biggest enemy.  I have to remember to take it easy bc it is so easy to overdo.  I have come to terms that this year will be a rebuilding year and likely not be a competitive year.
Thank you for the modified schedule guidance. 

Coach Patrick

@Tommy Bonds - I am glad you got out, but I totally hear where your wife is coming from. Skeeery stuff. She only gets one Mr Bonds, after all.

I think your modifications are good, and sitting up is fine. To reach the finish at this point (you can use the snorkel on race day if you want!) would be a huge achievement. Let's have you do this week of rides and then try some shiv time (on the trainer) starting next week. How does that sound?

As for weights, you don't need massive weights. Bands and cords are great tools. Wondering if you've ever considered a Vasa Trainer (www.vasatrainer.com). We just lined them up as a sponsor and they are a great tool to fill in the gaps of non swimming with the best possible alternative. 

Keep me posted on your progress!

~ Coach P