Laura Searle Macro Thread

Coach Rich

Hi Laura,

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!

Laura Searle

Thank you! I have a phone conversation scheduled with Patrick tomorrow, so I will review this with him. In case I forget to ask him, I'm wondering now about which triathlon to do. I was worried that some of the bigger events might be bad for a beginner, but I noticed two that the EN team will be attending- the one on Mont Tremont Quebec (I absolutely LOVE Quebec) and Chattanooga. Would it be better for me to do one that is listed on EN? Also, would it make more sense to do a half tri first? I really just want to go for the IM- I am motivated, active, and as crazy as it sounds, I think the longer distance will slow me down in a good way. I was a sprinter and can never seen to pace well. Thanks for any advice you can give. I'm looking forward to being part of this community!

Coach Rich

Posted By Laura Searle on 02 Jan 2017 04:54 PM


Thank you! I have a phone conversation scheduled with Patrick tomorrow, so I will review this with him. In case I forget to ask him, I'm wondering now about which triathlon to do. I was worried that some of the bigger events might be bad for a beginner, but I noticed two that the EN team will be attending- the one on Mont Tremont Quebec (I absolutely LOVE Quebec) and Chattanooga. Would it be better for me to do one that is listed on EN? Also, would it make more sense to do a half tri first? I really just want to go for the IM- I am motivated, active, and as crazy as it sounds, I think the longer distance will slow me down in a good way. I was a sprinter and can never seen to pace well. Thanks for any advice you can give. I'm looking forward to being part of this community!

Hi Laura,

If you're going to race an Ironman, and one of our key races, like IMMT or IMChat work for you, then that's a great option. We will have a LOT of athletes racing and put on a great race weekend for you for you and your family. That said, you don't "need" to do an HIM before a full, though it's generally a good idea. 

All good questions to ask Patrick on your call with him. Welcome aboard!

Laura Searle

Hi Rich- Thanks for calling and checking in. I'm sorry I missed you. I am a teacher and department head and just had a teacher resign over winter break- Ahh! Anyway, I LOVE the site so far. I spoke with Patrick on the phone, and he suggested I go with a half IM this year to get some foundation and endurance. I agree with him, especially since I have had lower back issues in the past when I increase my running. Interestingly, biking actually makes the pain go away! So I was wondering if I should change my plan for next week, or keep the OS run one. 

I was telling Patrick that I swam in high school and college and am used to coaches- I think I'm pretty coachable- so feel free to speak your mind with me My biking and running are weak, so I'm looking forward to working on those. I was a sprinter, so I have to make sure I pace correctly, etc. I like the focus on your site of some speed and then volume- that's what works best for me. I also noticed you don't emphasize swimming during OS, but sometimes I like to just stretch out my back and take an easy swim- is that OK?

Thanks again and I look forward to your advice. 

Coach Rich

Posted By Laura Searle on 04 Jan 2017 05:57 PM

Hi Rich- Thanks for calling and checking in. I'm sorry I missed you. I am a teacher and department head and just had a teacher resign over winter break- Ahh! Anyway, I LOVE the site so far. I spoke with Patrick on the phone, and he suggested I go with a half IM this year to get some foundation and endurance. I agree with him, especially since I have had lower back issues in the past when I increase my running. Interestingly, biking actually makes the pain go away! So I was wondering if I should change my plan for next week, or keep the OS run one. 

I was telling Patrick that I swam in high school and college and am used to coaches- I think I'm pretty coachable- so feel free to speak your mind with me My biking and running are weak, so I'm looking forward to working on those. I was a sprinter, so I have to make sure I pace correctly, etc. I like the focus on your site of some speed and then volume- that's what works best for me. I also noticed you don't emphasize swimming during OS, but sometimes I like to just stretch out my back and take an easy swim- is that OK? Sure thing. In the winter, and for former swimmers like you and I, it's a return on investment thing. I as a D3 distance swimmer. I've learned I can swim a ton and swim a 53-54' IM swim, or I can do the minimum and swim...a 56'. For me, NOT making that investment in the swim allows me to make bigger investments on the bike and run where the payoff is much bigger. Sounds like you likely get this and the admin cost of you swimming is likely very low so that's fine. If anything, I've found that the interval focus of swimming (at least the stuff I did in the 70's and 80's) give me a valuable perspective on the bike and run, but especially the bike. Think about how you can transfer that swimmer's comfort with interval discomfort into how to make yourself extremely uncomfortable on the bike. That's the secret to riding faster: becoming comfortable with the extreme discomfort of very hard work. 

Thanks again and I look forward to your advice. 

Laura Searle

Yes, makes sense. Thanks! I swam in the 80's too when intervals were king- so I get it! Interestingly, when I trained sprint (for the 50 exclusively) I had my best 500 time too- I'm convinced I need to do intervals and not slow and long all the time. Where did you swim? What events?

One quick question- I can't remember exactly what Patrick said, but I only have a HR monitor right now. Should I invent in something to calculate Power, or should I go with HR until I have a little more experience. The problem I have with HR is that it goes up like crazy even when I jog, but is really low when I'm exhausted on the bike....I also seem to be higher % wise than the 220-age predicts.

Coach Rich

I swam at Emory University, '86-90, did the 200, 500, 1000, 1650 freestyle and the odd 400IM now and then. Total endurance, high pain tolerance guy . 

You're fine with HR. Investing power is a big $$$ and mental investment item that can wait at this point until you're ready for it, but certainly fine for now to investigate and learn more. We have a LOT of power knowledge on the site and within the team. 

Laura Searle

I love Emory- great school. I have a lot of students that go there. I went to Michigan State and then Oakland University (Rochester MI) for grad school but had a year left of eligibility. I was exact opposite of you- 50 free with occasional 100/200 free and fly. I tend to go have a hard time reigning it in and resting when I should- I'm hoping this program will help! Once I do the bike and run test, will you be able to help me with appropriate heart rate zones?

Coach Rich

Posted By Laura Searle on 05 Jan 2017 03:29 PM

I love Emory- great school. I have a lot of students that go there. I went to Michigan State and then Oakland University (Rochester MI) for grad school but had a year left of eligibility. I was exact opposite of you- 50 free with occasional 100/200 free and fly. I tend to go have a hard time reigning it in and resting when I should- I'm hoping this program will help! Once I do the bike and run test, will you be able to help me with appropriate heart rate zones? The "Coach Notes" on those testing days will include a link to instructions for how to calculate your training zones, using our online calculator here. 

Laura Searle

OK, sorry, I'll figure it out.

Laura Searle

So my husband gets an extra week of vacation next year and want to go to Europe for two weeks in late june/early July. I'm so excited- we have never gone anywhere for more than 1 night without kids in 23 years! Anyway, the HIM I signed up for is on August 13. Do you think I should choose a race before I leave or later in August/Sept, or do you think with consistent training I can recoup any losses in 5 or 6 weeks. I have been very consistent and plan to continue. I imagine I can get a few runs in in England/Scotland (how cool would that be?) but I don't know how many or if bikes or indoor bikes will be available. Your thoughts?

Team Endurance Nation

Sounds like a great trip! 

I don't see a need to adjust your race schedule. Just run as frequently as you're able to on that trip and then just drop back into the plan when you get back. You'll likely lose some bike fitness during that trip but...it's an awesome opportunity and 5-6wks when you get back is enough time. 

Laura Searle

Hello- I just finished my off season and am loading the new stuff. You had me doing the get faster for a few weeks, but that was when I was doing a full IM. I looked at the various plans, and I would kind of like to just jump into the half IM training plan, since I'll be doing mine on August 13. The training looks similar. I'm looking to build endurance mostly. I'm also traveling for a few weeks in the beginning of July. Any thoughts? I've been sticking to the plan, and other than a recent stomach bug, things are going great. 

P.S. I've been taking my mountain bike out a few times instead of my road- I like the hills and intensity, etc. There are more mountain bike trails around here than road. Can I continue to do that once a week or so?

Team Endurance Nation

Laura,

• HIM plan: Yes, fine to make that switch
• Travel: what are your limitations during that travel block? Are you able to run frequently?
• Yes to mtn bike, though as you get closer to your races you need to be spending more and more time on your tri bike, to adapt yourself to that riding position. 

Laura Searle

HI Rich- @Coach Rich Thanks for the response. I'll be gone The first 2 weeks in July- I'll be able to run (in some beautiful places in the UK) but will probably be limited to biking- a few of our hotels have fitness centers, and I might rent one one day. My HIM race is mid-August. Patrick said I should be about 85% ready, which is OK with me! This is something my husband and I have been waiting 23 years to do. 

Team Endurance Nation

Hey Laura,

• Run as frequently as you can / want to, considering this is vacation first, training second. Would be a great way to sight-see!
• Don't worry about getting in a ride on a fitness center bike. Would rather you run.
• Likewise, not sure I'd bother to rent a bike and try to train on roads I don't know in a foreign country vs using the bike as a way to see more of the cities. That is, fine to use a bike as fun transportation but don't worry about getting in any fitness-type work.

Short answer is to just run frequently and have fun!