@Jon Bergmann - if it works for your schedule, please keep it as planned. I think that will work just fine. You may need to factor in some additional recovery after camp week, but we can talk then. Please make sure you were tracking all of your workouts so we can make the most informed decisions!
Coach: I made an executive decision to move the camp week to next week. My crazy life needed me to be working today (though it has been very frustrating--technical issues--argh). So I am doing week 16 this week and will do camp week 15 next week. Recovering from the Race Rehearsal took more time than I thought. I don't seem to recover as fast as I used to. That said and I had a great race rehearsal. Swam 2.2 miles open water under 1 hr, biked for 6:15 with quite a bit of admin (I anticipate a 5:40-5:45 split on race day) and then 6 miles at easy pace. I could have kept on running so I was well pleased.
The other reason for the switch due to the time away from my wife. I had been traveling and then I was going to travel again. away for that as I went up to WI. Thus it was better for my wife. As you say: Spousal approval units are most important.
Any modifications to the camp week since I postponed it one week?
@Jon Bergmann - Thanks for the detail, sounds to me like you made the right decision!
I'm pleased to hear that your rehearsal went well… The fact that you needed a little more recovery is totally normal. After all this is sort of the first excursion into longer volume this year. Do yourself a favor and review the nutrition to make sure you were pleased with how that played out.
With camp week a week later, my only suggestion maybe to keep it to just two long rides versus three (at least I think there are three rides although that might be the advanced plan).
You can also keep these on easier courses… Flat is fine we just want time in the saddle eating and drinking at a steady heart rate and then running off the bike. Cap that with a long run on day three and you are a rockstar!
In the intermediate plan there is only 2 long bike rides. I can't imagine doing 3. This weekend was hard enough with a Thursday 14 mile run, light Friday, then 75 mi bike plus 6 run Saturday and 56 mile bike with 8 mile run on Sunday (today). Now to rest up for camp weekend. I skipped the race rehearsal Swim because Lake Michigan had 5 foot swells. My regular pool was closed for repairs. But I'm not worried about the swim ad I am a sub 1 hr swimmer.
Coach: I am looking ahead and next week is week 17 has one more long weekend. Friday Race Rehearsal and Saturday 112 bike + 3 run. The problem is that I am traveling at the end of the week. Wed-Fri. I get home around 1pm. I know I could push to Sat-Sunday but Sunday I have a meeting at church and a going away party for friends (at our house).
So here is what I am thinking... 1. Friday: Get in 56 miles-- 2. Saturday: Swim 2.4, Bike 130 miles (Or some other crazy number), Run 6--I could also swim in the Friday evening and make the bike workout longer... 3. Sunday off
@Jon Bergmann - thank you for checking in. I don't want to go to crazy with your Friday since I don't want to overload you with training. To make room for the weekend I suggest you plan on taking Thursday off or really keeping it to the short run in the morning so you are rested by Friday afternoon.
I vote that you bike the 56 and then do a brick run of about 30 minutes afterwards. Then do the same plan on Saturday that you have outlined, anything over 112 miles will be great. Just don't kill yourself. Then enjoy your Sunday off, you will have earned it!
Coach: The weekend generally worked good. Friday: 42 mile bike and then nap. I had woken up at 3am, then flight, etc. Then presenation into Japan at 8pm that night for work.
Saturday: Got to the pool at 5:30am and it was closed. So 130 mi bike (longest of my life) and 6 mile run. Sunday off.
But..the drama that is my life. I leave tomorrow (Monday) evening for Sao Paulo Brazil Tue-Thu. The big question (Probably too late to ask) is what do I do tomorrow? Week 19 call for a swim. But I won't be taking a bike to Brazil. Should I ride? Also not too sure about swimming down there. I will see what I can find. I'm staying in an upscale hotel so there is some hope. Recall that I am a sub 1 hour swimmer so I am not worried. I will be home Friday morning so I could do some things then.
@Jon Bergmann - congratulations on the bike ride, that goes right into the mental strength bank so you can use it on race day!
I don't care what you do this week while you're in Brazil, let's plan I getting you back on track or the weekend with two good bikes. How are you divide them up it's up to you, but we do want to make sure that your rested at the end of this trip. Going from Japan to home to Brazil and back can be insanely taxing on your overall health.
Coach: I got sick coming home from Brazil. I spent the day in bed on Sunday and Monday. Today I worked (from home) but with low energy. Obviously no workouts. Any thoughts as I slowly get back with IMWI on Sunday. I think I will be fine sickness wise, but any thoughts on strategies to start feeling fresh again and in top form for Sunday. I won't work out unless I really feel well, but once I do--assuming it is before Saturday??
@Jon Bergmann - yikes, what A total pain. Your best bet is to get hydrated and rest now. This means excellent sleep. Plan on being horizontal for 10 hours a day even if you aren't sleeping. Your body needs to fight this and it has to use all the resources at its disposal.
I'm not sure what time you're leaving for the race but a nice spin will help you feel sane again...that's really it. All the work is done...focus on the mental pieces and have fun!!
Comments
The other reason for the switch due to the time away from my wife. I had been traveling and then I was going to travel again. away for that as I went up to WI. Thus it was better for my wife. As you say: Spousal approval units are most important.
Any modifications to the camp week since I postponed it one week?
You can also keep these on easier courses… Flat is fine we just want time in the saddle eating and drinking at a steady heart rate and then running off the bike. Cap that with a long run on day three and you are a rockstar!
So here is what I am thinking...
1. Friday: Get in 56 miles--
2. Saturday: Swim 2.4, Bike 130 miles (Or some other crazy number), Run 6--I could also swim in the Friday evening and make the bike workout longer...
3. Sunday off
Thoughts?
Friday: 42 mile bike and then nap. I had woken up at 3am, then flight, etc. Then presenation into Japan at 8pm that night for work.
Saturday: Got to the pool at 5:30am and it was closed. So 130 mi bike (longest of my life) and 6 mile run.
Sunday off.
But..the drama that is my life. I leave tomorrow (Monday) evening for Sao Paulo Brazil Tue-Thu. The big question (Probably too late to ask) is what do I do tomorrow? Week 19 call for a swim. But I won't be taking a bike to Brazil. Should I ride? Also not too sure about swimming down there. I will see what I can find. I'm staying in an upscale hotel so there is some hope. Recall that I am a sub 1 hour swimmer so I am not worried. I will be home Friday morning so I could do some things then.
Your thoughts?
Jon
If you need to take a day, do it!