Brian Smith Micro Thread...
Brian, great to talk last week...I really enjoyed catching up with you and look forward to the challenge of helping you be your best this season despite your schedule!
You biggest step forward will be locking in some type of decent swim form while we get consistent on the run. The bike is easily built on the weekends (when home) but you can definitely get in regular runs on the road...as you travel, post those travel dates here (as well as what plan you are on) and I can help you adjust
In the meantime, please check out our swim resource page here. You'll want that top resource (open with Adobe to see the videos) and we can go from there.
Talk soon!
~ Coach P
You biggest step forward will be locking in some type of decent swim form while we get consistent on the run. The bike is easily built on the weekends (when home) but you can definitely get in regular runs on the road...as you travel, post those travel dates here (as well as what plan you are on) and I can help you adjust
In the meantime, please check out our swim resource page here. You'll want that top resource (open with Adobe to see the videos) and we can go from there.
Talk soon!
~ Coach P
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~ Coach P
Based on our chat a while back about heart rate zones, I wanted to check back with you on a topic. I was given the opportunity to do a free, yes I said free, VO2 max treadmill test at a local gym. I know I did the test about two weeks back and put my numbers into the EN system, but since the test is free I wanted to do that as well, just to see what comes from it to see if my zones that I calculated in my test were close. Thoughts? Let me know.
Thanks.
Brian
Why not! Be sure to find out the protocols...those tests are usually very variable..what you eat, how rested you are, etc, can all affect your O2 and therefore the readings.
Let me know if you need help adjusting the training week to make it happen, and please share the experience!
~ Coach P
Also, was able to run outside today for the first time, 65 degrees here, but I tweeted my right knee a bit, thinking I am going to move Sunday's work out to Monday and take Monday's day off for tomorrow...
Your minor adjustment is fine...how does the knee feel now that it's Tuesday?
~ Coach P
Odd thing is that this is my "good" knee, no surgeries on this one like the two on the other knee...
So, I think you need to check out the OutSeason® Run Jail page. That will outline how you should approach adding a fourth bike and turning off the run.
But FIRST I suggest you turn things off through the weekend....you can swim, or lift upper body, but otherwise ICE and if you agree, some NSAIDs to reduce inflammation.
~ Coach P
Good call today. So as I look at your plan, you are in the OutSeason®. In case you missed it, I sent you the OutSeason® Run Jail page a little while back. What it does, basically, is add a Sunday ride, so your key workouts are:
- Tuesday FTP ride
- Thursday VO2 ride
- Saturday FTP ride
- Sunday Steady ride
The schedule is on that page via the link ^above^.The other days are swim or core. If you swim, use a pull buoy to alleviate pressure on your knee.
But for now, good luck tomorrow and text me what your primary thinks!!! 617-513-3830
~ Coach P
- 3 days of 30'
- 3 days of 45'
- Ideally back up to an Hour.
I am curious to hear what the swim feels like, but don't want you to push the bike until the pain is gone. So all that work in bullets is different than your plan, as it's just "burning calories" time. Once you get through that, we can talk about being more intentional with your effort. Until then, we need to be safe!.Stay strong, you're making the right decisions!
~ Coach P
I think rest days (not bike and swim) should be nice easy walks. Nothing more. Remember the rest days are when you consolidate and rebound.
Right now I can't get into TP.com with the original USER / PASS you gave me...can you email the updated one to me here?
Thanks!
~ Coach P
- Week 1: D1 = Swim, D2 = Bike 60, D3 = Walk 20
- Week 2: D1 = Swim, D2 = Bike 60 + Walk 15, D3 = Walk 30.
Then check in!~ Coach P
I am about done with the regiment you set up above, and have the flu unfortunately at the moment so I did not get to exercise last night and likely will only walk today, still have the flu type symptoms. Please let me know next steps. I have about a week left, as per the doctor, before I have to check in with him on the knee. Let me know if you want me to continue on the 3 day plan or adapt it. Thanks. Brian
PS: Got in a zone on the swim as you can see on my TP, I just felt good and since it was no impact I just keep going until I got a cramp in my calf, now that wasn't fun!
Yes to 3 day plan as best you can..just getting time to stay loose matters. My only edit would be back away from pool if you are truly sick.
Fingers crossed for you DR visit!
~ Coach P
I have to see him later next week so I will let you know what he says at that point...thanks again...
Good to hear you are recovering and that your DR says you can get back into the running...this is what I recommend as you wrap up the OS plan...
1. Continue with your bikes (3 per week)...but it's ideally 4 unless you are finding more pool time. As I mentioned ^above^ the preferred template is Tu / Th / Sa / Su for the rides...(assuming life cooperates).
2. The run build up should be pretty fixed for the first four weeks like I mentioned. By the end you are running an hour across that week.
Let me know what you think!!!
~ Coach P
So to confirm I am on the same page: (Days may change on when I do them based on schedule.)
- 1 hour per day on the bike 3-4 times per week.
- Swim if and when I can 1-2 times per week (may substitute a ride for a swim?)
- Walk/Run Program: 1 time per week (or more?) you mention up to one hour per week by week 4, which would mean the workout time in the chart would change, unless I am reading it incorrectly.
Let me know.
Thanks.
Brian
PS: Once my accountant tells me the pain I will feel with taxes the bike will be next... :-)