Jon Bergmann Micro Thread
Coach
I start the outseason run endurance plan this week and I am traveling Monday through Thursday (Texas and Vegas)
In am trying to hack the plan and here are my thoughts.
| Monday FTP Test | Do at home on KICKR on Sunday |
| 5K test | Do this on Wednesday in Vegas--It is flat. I can find a track.. (I live in Chicago and a 5K test would not be any fun in the cold) |
| Thursday Bike | Do it on Friday at home in the KICKR |
So the week would look like...
| Sunday | Bike FTP test |
| Monday | Early flight to Texas and not much time to do anything except for a strenghth WO? Off (Not much time) |
| Tuesday | I have some time in the afternoon for something but am catching a 7pm flight to Vegas |
| Wedensday | I have much of the day so Run 5K test day |
| Thursday | Off or stretch/weights? |
| Friday | Ride scheduled for Thursday in the plan here |
| Saturday | Stick with the plan |
| Sunday | Stick with the plan. |
Your thoughts
0
Comments
Mon - TEST
Tue - REST
Wed - TEST
Thu - Stretch / Weights
Fri - Thursday Ride
Sat - As Planned
Sun - As Planned
Just be careful with your hydration in Vegas because you'll be in a different climate. I would suggest prehydrating so that you know you're 100% ready to go. Good luck!
Strava shows you sufficiently murdalized yourself..please put it in the Heads / Tails doc so I can come up with targets for you: http://bit.ly/2gnNNT9
~ Coach P
I leave on Friday for a wedding in San Fran over the weekend and then my wife and I are going to go to San Diego to escape the cold Chicago winter. We are staying in Escondido. It is a working vacation and I plan to bring my bike with the design of getting away from the trainer for a week.
I'm in the Jan OS: So this will impact week 4-5
Week 4: I am guessing that I keep on track for all workouts Mon-Friday:
Weekend Schedule
- Friday: arrive San Fran and do wedding stuff. Since this is a legs day off--probably stay off
- Saturday: I have the morning: Long run? I'm not sure I want to put the bike together due to the quick turnaround. Then Wedding
- Sunday: relatively early flight to John Wayne Airport--I could get something done in the PM. My gut says this is another day off and replaces the Monday legs day off
Week 5 (Mon-Thu in Escondido)- I could probably eek out 2x long bike rides here. I will be working, but part of this is also vacation/workout time. Thoughts?
- I fly out back home to Chicago early on Friday morning.
- I assume the week 5 weekend would be the same--just looking for direction Mon-Thu...
ThanksWeek 4:
Your thoughts?
For your actual question it's not bad...it just means you are prioritizing the bike over the run. Usually we are putting bike first...so you might notice that the bike numbers drop more to 90% vs 95%...not the end of the world at all.
My only advice would be:
Schedule Now
Next Week My schedule--Should I bring a bike?
Monday: I am home and can work out (Note that I have shifted my days so that my Monday is actually a Sunday)
Tuesday: Early Flight to Mexico--I could probably get in a run in the afternoon
Wednesday: I am speaking a conference and will try and get some time in
Thursday: A good amount of time in the morning to run in Mexico
Friday: LA all day. Staying with my biz partner. I can get out for a couple of hours this day
Saturday: Conference in LA (probably could get some time
Sunday: Conference in LA (I can make some time)
Monday: Conference in LA (I could make time)
Tuesday: Lots of time in the morning before an afternoon flight home
Wednesday: home
Right now we want to get you dialed in on the run and run consistency.
So target runs while you are out there:
- Weekly Wednesday Run
- Weekly Sunday Run
Every other day is a casual run....if you want to get the bike in, I'd suggest one or two spin classes (bike shorts!) to get that lined up.I'd rather have you run only and then we double down on the bike when you get back...
Thoughts?
~ Coach P
I agree, let's wrap your OutSeason® and have you do your half. It seems to make sense of the schedule perspective, and an"energy" perspective. I would keep a running short and sweet this week, with a few strides to stay sharp.
You should also take a minute and drive out your race pacing plan for the half. Getting those first 3 miles at the right pace or critical see you can sustain your effort for the rest of the run. Let me know if you need some help!
This is the direct link.
Let me know what you think!
~ Coach P
your thoughts?
FYI: This will be week 10 of HIM Intermediate plan
Bonus of having your tri fitness is you can do the conga line in Zone Two for HOURS.
Have a great trip!
~ Coach P
I leave next Friday (June 9th) for:
- 1 week in New Zealand (work and pleasure) and then a trip to San Antonio and then Denver
- I have an Iron Hen House so I could bring my road bike, and I am feeling like it would be great to ride around Wellington.
- To complicate things--I just now switched from Half IM Intermediate to Full IM Intermediate. My A race is IMWI and B race is Door County Half on July 16
Schedule- Friday 6/16--I am planning on doing the Saturday workout before my flight as it is not until 4pm
- Saturday 6/17 --I will miss this day with crossing the International Date Line
- Sunday 6/18 -- Open
- Monday 6/19 - Open
- Tuesday 6/20 --Open
- Wednesday 6/21 - Busy work day
- Thursday 6/22 - Evening Events
- Friday 6/23 - Very busy at conference
- Saturday 6/24 - Very Busy at Conf ( I might organize an easy 5K for participants)
- Sunday 6/25 - Flight home is at 4:45pm
- Monday 6/26 --Arrive into San Antonio at 5am -- Conference but some time for a short workout
- Tuesday 6/27 - Busy with flight to Denver
- Wednesday 6/28 -- A good amount of time in Denver
- Thursday 6/29 -- Possibly sometime in the morning--Fly home that afternoon
Sorry for my crazy life...For all of those open days, you will want to ride for all of the days you're busy, say 20 to 30 minutes. If you were able to do that would include For good rides several short runs. I really think bringing the bike is a good idea because the exploration/cool factor is so high.
Once you are back at home, we can put you back on the plan for those final two weeks into door County.
Here is the strava file: https://www.strava.com/activities/1047998649?utm_content=705318&utm_medium=referral&utm_source=twitter
Anyways--real question is that I am on IM intermediate plan and I have 1/2 Door county coming up on July 16th (week 11). IN terms of my goals for Door County--Not sure--true A race is IMWI--I could treat it as a C race or a B race.
I see that next week my Saturday is 1 hour swim, 4 hour bike and 1 hour run. Should I switch Week 11 with week 12? Week 12 has the test in it.
And another thing. I just got off the phone with my daughter who lives 1 hour from Madison and I will be going up to spend July 3rd with her. She has to work on the 4th so I was thinking of staying over at her place and doing the IMWI course that day.
And one more thing: I have not done an FTP or 5K test in a long while--things came up.
sorry for the complex life I live.
Your thoughts?
So yes, today, get out and do the IM Course..if you can run 20 to 30 minutes off that ride, then I say "that's your big day done right there!!" and we are all set.
Stay on the IM Plan, but for week 11 you can follow the guidance here: Insert a HIM into Your IM Season.
Once you are through the race, this puts you into Week 12 which is REST And TEST week.
Ps - loved the ride!
Question: I travel next week Mon-Thu to New Orleans. It will be week 14 of IMWI training plan. it is a run emphasis week so that works. I am looking at the Wednesday bike-run. your thoughts. I could take my bike but it would be a big hassle (and I do have some time). Do I just add another longish run? Then next weekend is the Wisconson Brick Adventure: Friday night swim, Saturday Swim and then do the IMWI course--Sunday long run (one loop of the course) (I may skip this and come home to Chicago as I travel too much.
Your thoughts?
Jon
while you are gone, easy runs on Monday and Wednesday of about 45 minutes with strides, Tuesday interval run, Thursday longer run.