Hey Patrick; Looks like your having Camp fun!...Questions - Next week is Week 1 of IMLP 12 week plan...First of all - its a test week but I'm traveling t-th so I don't plan on testing - it will be a run focus week with Mon/Fri Swims....so wondering if I should modify the weekend from above plan (which I have followed) and do two rides before leaving rather than Long Sat and Run Sunday...Second; is the first weekend really supposed to be a 1-4-1 big day?...(I'll eat it up...but have indigestion I'm sure...LOL) - UPDATE: I rode both days this weekend 4hrs/2hrs...nice. so my only real question is next weekend...
GREAT WORK this past weekend...so next weekend, yes...we need to see what your "positional" fitness is, as well as your nutrition execution, so that workout helps us to cover a lot of learning ground in one fell swoop.
Quick Questions on Weekly adjustments....I occasionally end up traveling T-Th...turning them into Run only Days...question about sequential cycling days...if I come back on a week like this (run only t-th)...what are your thoughts about putting the T interval bike on Friday and backing that up with the long ride on Saturday and ABP on Sunday...Ok? Too Much?...with adjustment?...Also...similar question....so this week I had this situation as noted above...and on Friday...I did Swim only...today Saturday weather is decent I will go 4/1 bike:run....Tomorrow looks to be a rainout....and I'm deciding between Swim/Run inside or Bike inside....I'm guessing your preference would be Bike Inside? Thanks. - UPDATE: Chose to ride outside in the rain...was great....but curious you answer to first part...Interval/Long/ABP rides over weekend?
@Joseph Lombardi - I am glad you got the Sunday ride in! That's the most important session.
Regarding up Weekly set up, I don't think you can get a lot out of three consecutive rides. My preferred set up for you would be as follows:
Mon - FTP Ride
Tue - Run
Wed - Run Long
Thu - Run
Fri - ABP Ride
Sat - Endurance Ride Zone 2, no intervals, etc, brick okay.
Sun - Swim only / off.
This setup gives you Sunday as a "swing" day. In the space you can choose whether or not you need to move a day because of weather. But if you're feeling fatigue, it also gives the option of just taking some downtime.
Hello Patrick; Question - I will be in NH Mountains next week for 3-4 days- Thur-Sunday...and bringing bike with time to ride....mostly on Thursday & Friday ...some Saturday possible...but no swim available....thoughts on how to make the best of it....
I thought:
Mon- Swim/Run Tues - Long Run Wed - Swim Run Thurs- Long Ride 4-6hrs/Run? Fri- Long Ride 4-6hrs/ Run? Saturday Ride/Run Sunday- Off?
So jealous my friend! I send you good weather...here's what I say. I prefer you ride longer on Thurs/Fri vs run also. No need yet. You can save it for Sat. Only exception would be if weather doesn't play nice and running is more inviting that a longer (nasty) bike.
So the week didn't pan out perfectly but pretty pleased...Mon-Wed went as noted above...Thursday did 101mile Three Notches Century Ride rode steady felt good 6hrs/5,500ft/175NP/138avg hr...Friday I was going to back that up with 75miles up Pinkham Notch to Gorham and back but I got a late start due to tire issue...made it up and over the notch and down to Mt. Washington Auto Road and weather started to turn...so I pulled plug and headed back...finished 3hr/50miles/2600ft/135 hr/172NP also hit my fastest mph 42 on the descent..lol....I didn't have a chance to ride on Saturday but ran 45minutes...legs felt like toast....so I took Sunday off.....I'll stick to the plan this week.....BTW do you know anyone that can do Wet Suit Zipper repair? Thanks,
@Joseph Lombardi - given the nature of the geography and the weather up there, it's always better to be safe than sorry. I think that some great writing for you, and the fact that your legs are toast is a great indicator of just how hard you worked.
Now all you have to do is give that a few days to sink into the legs!!
as for the wetsuit repair, unfortunately I don't. There has to be someone around you were given this is a "maritime" community!
Maybe drop by TTBike to see if they have a name for you?
Hey Patrick - Hope all is well- I continue to work the schedule as best possible and build TSS...so far so good. This past week Had solid long run on Thursday...I had to travel on Friday...Saturday I did a Big Day 1-4-1 and Sunday I did another long swim and the scheduled 90min Ride- My questions re schedule over next few weeks....This week is supposed to be a Camp week...and I'm going to try for a Friday Saturday Sunday... but I'm uncertain I can pull of Friday....If i can't make Friday work...how best to structure the weekend? ..... Second question has to do with final RR...I will be in Lake Placid the weekend of the scheduled RR....Thursday, Friday, Saturday returning on Sunday....Only issue is I don't think/Saturday I can't do much...I'm supporting Lara who is doing the Whiteface Mountain vertical ascent run....also not sure about swimming ...is the lake open?......thoughts on how to make the most of Thursday/Friday/Sunday Morning....I may be able to do long run on Saturday afternoon...but not sure....If I'm able to do Thursday/Friday/Saturday...would I then take Sunday off?...Thanks....any chance of scheduling coffee discussion next week?
@Joseph Lombardi - Great to hear from you! If you can't do Friday Saturday Sunday, then I recommend that you move the long run to Thursday, or recover/Off/swim on Friday, then double long ride on the weekend. That way we get a long run and the long rides done.
For the following weekend, I recommend you run easy before you leave on Thursday, swim one lap of the lake Thursday night when you get there. Friday do your 2.4 swim in the lake with two loops of the bike, done. Saturday is supporting all day like a beast. Sunday is backing that up with a decent run, maybe one loop?
Yes people are already swimming in the lake!
As for a coffee chat, please text me. Next week is a big set of meetings for me and the last week of school for Emma with plenty of events so a little wacky.
What is your TXT? Not sure how to connect with you...
Had a RR weekend ...turned out fine...took friday off....got a little rain soaked but solid swim/bike/run..followed that with 65 on Saturday...I got a late start and really would not have had a problem going longer...road slightly harder and steady + run....Sunday long hot 2hrs...slow steady HR....my biggest TSS week with 2 days off for travel LOL...and despite being tired my body feels good no aches or soreness...and enjoying this monday off...
Have you been swimming in the bay/beach yet? I plan on getting some open water in this week....
@Joseph Lombardi - my cell is 6175133830. Sounds like your rehearsal was great, and that we can was epic. You will likely need until Thursday to actually feel normal in a training session, so continue to be patient. Maybe your work schedule actually be advantageous!
People usually open water swim on Monday night at 5 o'clock if you want to join them. I believe there's a fairly active swimmer group that goes in the morning on Wednesdays and Sundays, but I'm not 100% sure. That Fuelbelt race team webpage sounds like your rehearsal was great, and that we can was epic. You will likely need until Thursday to actually feel normal in a training session, so continue to be patient. Maybe your work schedule actually be advantageous!
People usually open water swim on Monday night at 5 o'clock if you want to join them. I believe there's a fairly active swimmer group that goes in the morning on Wednesdays and Sundays, but I'm not 100% sure. That Fuelbelt race team webpage on the meetup.com website might have more info.
Hey Patrick - Hope all is well...up in Placid...did RR ride/run on Thursday and single loop ride yesterday....rain out today...tomorrow morning hoping for swim in the lake...I did and RR swim at the beach on Wed. before leaving...
Issue/question - work interrupting again this coming week....I will be at meeting Mon-Thursday...no bike or pool access - I know its two weeks out and really just tapering in...but what do you suggest I do for workouts...I have time in mornings for up to 90 min. of running...
@Joseph Lombardi - I can't think of a better place to Tabor then on the race course itself! That's some great work. I hope you feel as ready as you appear. :-)
This week is always tough, as I Deleigh swimming is the best thing you could do. Not sure if you have the ability to find a pool, but my first recommendation is to just swim every single day.
If there's no swimming possibility, but I am OK with you running about 45 minutes each day. On two of the days, you can do pick ups of about three minutes each at half marathon pace with three minutes of recovery. About four maybe five of those and you should be all set (total of 12' to 15' of work).
once you are back into the pool, and one more good outdoor ride. You can do between three and four hours but it has to be superduper easy just like to the aero bars following all of the right nutrition. This should be done and complete race set up etc.
Thanks....I'm in a weird place fitness wise...I have put in some good work...but I have been unable to shed as much weight as I would have liked/expected. 2 years ago I was 152-154...at this point...I'm about 158-162 now...and my running pace has suffered due to some biomechanics in my feet...I think endurance is their but pace is way off...... Unfortunately no pool near work....so it will be running for three days...but when I get back I will be at the beach swimming Friday/Sat/Sun/Mon/Tues if possible....and a good ride as per above over the weekend.
Also curious- do you supplement with Salt Tabs at all? SCaps...? I didn't race IM last year...but recall discussion on what to do with tingling sensations in hands during IM Marathon...recall this was electrolytes....I don't think I'm getting enough Sodium (I'm big sweater and have hard time getting down enough fluids...like Perform ...) so think I should supplement with SCaps- I used them 2 IM's ago (in Texas) but can't recall how...any thoughts...
@Joseph Lombardi - I agree you have definitely done the work! Sometimes the body composition can be challenging if you're training is in super consistent. In other words, your body needs like 21 to 28 consecutive days to really get the engine is burning. Stop and go to training camp at the work that was efforts.
But, keep in mind the work is done! Hopefully you have some good footwear in place to keep those feet as happy as possible!
Yes to supplementing with us caps. In addition to drinking the Gatorade endurance which has plenty of sodium, I usually have between one and two as caps an hour. I usually choose the ones that have a little bit of caffeine in them as well because you know I live on coffee!
The standard protocol is one per hour and if it's going to be crazy hot I bump it up to two… Or if my gut starts to get slushy I will also go to two.
More often than not, the tingling us in your fingers is a sign of low potassium. This is something you can fix with a banana. Most of the time we recommend that people eat a banana in the second transition as it's easier to eat then versus when you are actually running. But that should be your go to for that situation. Looking for to seeing your race plan soon!
Hey Patrick; Just looking for suggested plan framework. Hoping you had a chance to consider. Right now I'm choosing between Short Course, Get Faster, or some flavor of Run Focus or Durability...your thoughts appreciated.
rode route 1 to Stonington Ct last weekend hilly...not bad once you get out of warwick....
@Joseph Lombardi - that's a solid ride but we can find you better roads next time!!! Maybe give me a heads up...that Four Bridges Ride on 9/17 is also pretty fun, check that out.
I would like you to use the Run Durability program for the run frequency. We can soup it up with interval time on your Wednesday ant Saturday rides.
- Wednesdays: 5' intervals at 110% FTP with 5' to 10' rest. You should be able to find a safe place for these...even Sowams should cut it, or if not, you could definitely do these on Providence Street. Start off with just 3 and build up to 6 of these...epic and ball busting...a good alternative to "just" Threshold work.
- Saturdays: Should be mostly ABP riding, but would be fun to set some rules like you have to stand and climb the hills. No more than 2 hours here...if you have a road bike, maybe join the dudes riding from Ace Hardware at 6am one day....and any time you are going long just do it and be steady. Have fun with it.
Since the RDP is four weeks long, let's check in on your stats at the end of each cycle:
- Total runs for the month - Average Weekly run volume - Estimated FTP (or average of the 110% intervals)
Run durability it is then! I've been fiddling with some homemade orthotics and foot plant and have found a significant improvement in form and foot function...not perfect but right direction and encouraging; let's see how it plays out in this first block;
re: bike intervals I love the hampden meadowa sowams loop for this stuff - Washington Middle highway are goood too
Chip - Patrick asked some of us to check in on the Coach threads while he is busy leading and racing @ Mt Tremblant this weekend...
There is a Saturday ride in the Run Durability plans, 75-120 minutes. Sounds like he's suggesting you add an interval bike ride on Wed, the day of the shortest run, and keep Mondays as a mandatory day off (except for strength work).
Hope your race prep is coming along well!....finished up 4 weeks of Run Durability I and plugged in Run Durability II(?)...Feeling really good...
- Total runs for the month - 17 ( longest was 9 @ 8:29) - Average Weekly run volume (25) (5-6x3 + 8-9) - Estimated FTP (or average of the 110% intervals) est. FTP is 230 but avg of Intervals was higher 245-250... * I rode 2-2:15 on Saturdays (4xABP) and had 2x Wed. 1hr. interval rides...ONly 2x swims due to travel and pool closure.
Weight down ~5-6 pounds. from Placid. Feel really good.
Any chance you be around for coffee later this week Thursday or Friday?
Nice work!!! Friday is my long ride day, so that's out. Thursday, tomorrow, is Rosh Hashanah and so the kids don't have school. I might be able to do a coffee in the afternoon you should text me.
Patrick...congrats on your Kona experience....hope to hear more about it.
I'm signed up for IMTX next year...and currently finishing the final weeks of Run Durability #3...with plans to start OS in November....Would like to set up some time to discuss that...Would you have some time available for a meet up in Barrington over the next two weeks? Next week Monday or Tuesday or the following week M-T-W?
I would love to meet up, but scheduling it with me in the I would love to meet up, but scheduling it with me in the forums is a terrible idea! Please start texting me, I have your new number, and we can go from there.
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 Races
4/28/18 Ironman Texas
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.
Last updated by Coach on 11/08/2017
On 10/30/2017 Load the Intermediate OutSeason (Run Focus) Plan, 14wks to end on 2/4/2018
On 2/5/2018 Load the -- Swim Camp to end on 2/18/2018
On 2/19/2018 Load the Intermediate EN*Full to end on 4/29/2018
On 4/30/2018 Load the -- Post Ironman Transition Plan, All Levels (4wks) to end on 5/13/2018
Coach Notes
Great to meet up with you the other day. Thanks for making it happen...and for the coffee!!!!
I think you are on the right path with what we discussed, and you've already made some good strides getting into a healthy rhythm. If you want more detailed input, put it up here for me!!
Help! sorta....Well OS has been going well....I've been hacking the OS rides outside...ie. like substituting Hill Repeats for VO2 sets ...ranging from 30 secs. to 1:30..and the running has been consistent/improving....UNTIL last Friday....I was doing a "test" on the TM and about 1.25 in my Achilles got really sore...I pulled up and walked a bit...jogged a bit...than ran another hard 1.25...and pulled the plug......iced,stretched...rested...took two good rides over the weekend..no runs...Monday swim/strength...no run...Tuesday great Hill repeats sets with some standing to stretch the Achilles...felt great....so tried to run yesterday...was definitely better but still sore...SO...I won't run again until it feels better....(stretching,toes raises,icing...riding)...the problem is I am flying to Amsterdam on Sunday....back on Friday...I was planning on making this a run focus week ....what would you suggest if I can't run? Not sure what I will have access too...I know it won't kill me to not run....but....guess just looking for wisdom, ideas, support?
I think we need to take out those hill repeats! It could be too much stress giving you running. Let’s get the running back to boring and flat… Even if that means the treadmill. The safer you are the better.
I am glad you took a little time off to allow it to recover. While you were on the road you can use the hotel gym to lift some weights to burn some calories. Hopefully you’ll be able to get in a 30 to 40 minute walk every day when you’re there. If you’re lucky, you might be able to run by the end of the week but only flat stuff please.
This kind of the situation is usually brought on by a change in trading volume or terrain. Sounds like it’s the latter given how diligent you train. Let’s keep up our focus so we can get over this is quickly as possible and get back to regular training.
Comments
Sorry man...we had 34 campers, I was overwhelmed!
GREAT WORK this past weekend...so next weekend, yes...we need to see what your "positional" fitness is, as well as your nutrition execution, so that workout helps us to cover a lot of learning ground in one fell swoop.
You can do it!!!
~ Coach P
Regarding up Weekly set up, I don't think you can get a lot out of three consecutive rides. My preferred set up for you would be as follows:
This setup gives you Sunday as a "swing" day. In the space you can choose whether or not you need to move a day because of weather. But if you're feeling fatigue, it also gives the option of just taking some downtime.
I thought:
Mon- Swim/Run
Tues - Long Run
Wed - Swim Run
Thurs- Long Ride 4-6hrs/Run?
Fri- Long Ride 4-6hrs/ Run?
Saturday Ride/Run
Sunday- Off?
So jealous my friend! I send you good weather...here's what I say. I prefer you ride longer on Thurs/Fri vs run also. No need yet. You can save it for Sat. Only exception would be if weather doesn't play nice and running is more inviting that a longer (nasty) bike.
- Mon- Swim Long / Run 30'
- Tues - Long Run Only
- Wed - Swim Pull to Recover / Run 30'
- Thurs- Long Ride 4-6hrs
- Fri - Long Ride 4-6hrs
- Saturday Ride Tempo + 30' Run
- Sunday- OFF
I look forward to following you on Strava!!!~ Coach P
as for the wetsuit repair, unfortunately I don't. There has to be someone around you were given this is a "maritime" community!
Maybe drop by TTBike to see if they have a name for you?
Second question has to do with final RR...I will be in Lake Placid the weekend of the scheduled RR....Thursday, Friday, Saturday returning on Sunday....Only issue is I don't think/Saturday I can't do much...I'm supporting Lara who is doing the Whiteface Mountain vertical ascent run....also not sure about swimming ...is the lake open?......thoughts on how to make the most of Thursday/Friday/Sunday Morning....I may be able to do long run on Saturday afternoon...but not sure....If I'm able to do Thursday/Friday/Saturday...would I then take Sunday off?...Thanks....any chance of scheduling coffee discussion next week?
As for a coffee chat, please text me. Next week is a big set of meetings for me and the last week of school for Emma with plenty of events so a little wacky.
Had a RR weekend ...turned out fine...took friday off....got a little rain soaked but solid swim/bike/run..followed that with 65 on Saturday...I got a late start and really would not have had a problem going longer...road slightly harder and steady + run....Sunday long hot 2hrs...slow steady HR....my biggest TSS week with 2 days off for travel LOL...and despite being tired my body feels good no aches or soreness...and enjoying this monday off...
Have you been swimming in the bay/beach yet? I plan on getting some open water in this week....
I am still not open water swimming yet!
Issue/question - work interrupting again this coming week....I will be at meeting Mon-Thursday...no bike or pool access - I know its two weeks out and really just tapering in...but what do you suggest I do for workouts...I have time in mornings for up to 90 min. of running...
Thanks!
This week is always tough, as I Deleigh swimming is the best thing you could do. Not sure if you have the ability to find a pool, but my first recommendation is to just swim every single day.
If there's no swimming possibility, but I am OK with you running about 45 minutes each day. On two of the days, you can do pick ups of about three minutes each at half marathon pace with three minutes of recovery. About four maybe five of those and you should be all set (total of 12' to 15' of work).
once you are back into the pool, and one more good outdoor ride. You can do between three and four hours but it has to be superduper easy just like to the aero bars following all of the right nutrition. This should be done and complete race set up etc.
Unfortunately no pool near work....so it will be running for three days...but when I get back I will be at the beach swimming Friday/Sat/Sun/Mon/Tues if possible....and a good ride as per above over the weekend.
Also curious- do you supplement with Salt Tabs at all? SCaps...? I didn't race IM last year...but recall discussion on what to do with tingling sensations in hands during IM Marathon...recall this was electrolytes....I don't think I'm getting enough Sodium (I'm big sweater and have hard time getting down enough fluids...like Perform ...) so think I should supplement with SCaps- I used them 2 IM's ago (in Texas) but can't recall how...any thoughts...
Thanks,
The standard protocol is one per hour and if it's going to be crazy hot I bump it up to two… Or if my gut starts to get slushy I will also go to two.
rode route 1 to Stonington Ct last weekend hilly...not bad once you get out of warwick....
I would like you to use the Run Durability program for the run frequency. We can soup it up with interval time on your Wednesday ant Saturday rides.
- Wednesdays: 5' intervals at 110% FTP with 5' to 10' rest. You should be able to find a safe place for these...even Sowams should cut it, or if not, you could definitely do these on Providence Street. Start off with just 3 and build up to 6 of these...epic and ball busting...a good alternative to "just" Threshold work.
- Saturdays: Should be mostly ABP riding, but would be fun to set some rules like you have to stand and climb the hills. No more than 2 hours here...if you have a road bike, maybe join the dudes riding from Ace Hardware at 6am one day....and any time you are going long just do it and be steady. Have fun with it.
Since the RDP is four weeks long, let's check in on your stats at the end of each cycle:
- Total runs for the month
- Average Weekly run volume
- Estimated FTP (or average of the 110% intervals)
Onwards!
~ Coach P
re: bike intervals I love the hampden meadowa sowams loop for this stuff - Washington Middle highway are goood too
ok I'm ready to rock
There is a Saturday ride in the Run Durability plans, 75-120 minutes. Sounds like he's suggesting you add an interval bike ride on Wed, the day of the shortest run, and keep Mondays as a mandatory day off (except for strength work).
Hope your race prep is coming along well!....finished up 4 weeks of Run Durability I and plugged in Run Durability II(?)...Feeling really good...
- Total runs for the month - 17 ( longest was 9 @ 8:29)
- Average Weekly run volume (25) (5-6x3 + 8-9)
- Estimated FTP (or average of the 110% intervals) est. FTP is 230 but avg of Intervals was higher 245-250...
* I rode 2-2:15 on Saturdays (4xABP) and had 2x Wed. 1hr. interval rides...ONly 2x swims due to travel and pool closure.
Weight down ~5-6 pounds. from Placid. Feel really good.
Any chance you be around for coffee later this week Thursday or Friday?
I'm signed up for IMTX next year...and currently finishing the final weeks of Run Durability #3...with plans to start OS in November....Would like to set up some time to discuss that...Would you have some time available for a meet up in Barrington over the next two weeks? Next week Monday or Tuesday or the following week M-T-W?
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 Races
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
Great to meet up with you the other day. Thanks for making it happen...and for the coffee!!!!
I think you are on the right path with what we discussed, and you've already made some good strides getting into a healthy rhythm. If you want more detailed input, put it up here for me!!
Let's get to work!
~ Coach P
Thanks,