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Rory Gumina Micro Thread...
@Rory Gumina -
Good to connect with you today. As you explore the Team, there's a lot to do, so I hope I can keep you focused:
Looking forward to working with you,
~ Coach P
Good to connect with you today. As you explore the Team, there's a lot to do, so I hope I can keep you focused:
- We need to work in a day of rest for you. Regardless of the plan, there has to be an off or at least light/optional day where if you aren't feeling it, you can rest. Future you will thank present day you.
- I suggest you head over to the Boomer forum and say hi. Some are in your AG but there's years of incredible knowledge there...and good friends as well.
- You asked about the member map..it's updated 1x a month, but it's over here under Community / Member Map.
Looking forward to working with you,
~ Coach P
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Comments
Let me know ... Thx!
Sundays thru mid-June hard swim practice (4K-5K yds)
Hey, just saw this! Here's the skinny:
- I don't need to see daily workouts, but please use the red chat button on the EN site to send me your TP username and login so I can peek in there when we do talk.
- The Big Day is more about "A day of endurance" than it is about Swim/Bike/Run. So run, and ride later, that's fine. I honestly think it will be more challenging your way, so you earn bonus points!!!!!
Based off your current training week, I think this will work for you while you are in your EN*HALF plan:~ Coach P
Followed by 3 hr Computrainer ride ... same course twice, plus wu/cd.
First loop prob too hard: Only 27% zone 3 or below, 49% zone 4, 24% 5+
2nd loop: zone 1,2: 25%, zone 3: 60%, zone 4+: 15%
1:32 T-pace for 1,000 today
Training Peaks login: just sent via red chat button
Will follow your plan advice above
Thanks Coach!
That's actually not so bad for your first attempt! It's always hard to get that pacing right the first time, but I think you understand what we're trying to achieve here. I am curious to know how you felt on the bike positionally as well as how your nutrition work all day.
Those are two important early indicators that help us determine if we need to make any early focus changes in your training. Let me know!
Bike positioning seemed ok ... it's a new bike* so still tweaking a bit ... spent maybe 75% in aero, 20% base bar, 5% standing to move blood around ... no chafing or discomfort ... right toes just a little tingly when I dismounted.
Nutrition: 1 packet of Choc. UCAN (in two soft flasks) after ~1.5hrs ... just water to hydrate (~16 oz).
Another packet of Choc. UCAN (in water) post-ride.
*Trek Speed Concept 9.9 ... Red 22 Etap Groupset ... only excuse remaining is the engine! ... ;-)
And your bike is literally a human missile machine.. Definitely no excuses. Curious to hear how you like the eTap!!
Finally can you help me clarify your nutrition. I understand how you can't works but I'm not sure how you're taking it. I do recommend that you start eating within the first 15 minutes of being on the bike. So when you say "1 packet of Choc. UCAN (in two soft flasks) after ~1.5hrs" does that mean you waited an hour and a half to start eating?
Thanks!
~ Coach P
Coach Patrick,
I have two "events" in upcoming weeks that I'm seeking your Training Plan input on:
Apr 11-17 (HIM trng plan wk 13): Family vacation in Bermuda ... can get a few runs in, and maybe a swim (open water) ... biking not likely (prob not for lack of bike availability, but for time required away from Fam)
Apr 30 (HIM trng plan wk 15): Rochester Half Marathon, 730am start (had registered prior to joining Team EN) ... Training Plan has Apr 29 as 1st race rehearsal so not sure how best to handle?
Let me know what you think, thanks Coach P!
April 11 to 17th (Tues to Monday):
- I say you plan to bike fairly "big" on the 8th/ 9th to compensate for your time off the bike...say 3 hours each day? Sat as planned, Sunday for time in Zones 1 to 2.
- Then let's do this:
- Mon - Swim
- Tue - OFF
- Wed - FRP Run, total 45'.
- Thu - Long Run as planned.
- Fri - OFF
- Sat - 45' run with some strides.
- Sun - Long run #2, same time as Wed run, but a bit easier pace.
As for that second session, I say we bump the RR itself to the following weekend (wk 16) and instead do your week as planned with these changes:Does that do it?
~ Coach P
Bonus question: am targeting 1st IM for Placid in 2018 ... how nuts would it be to sign up for Lake Placid Camp this year? ... eg. overkill?, too much recon?, get a life?
YES, TRP. Sorry about that! I see you signed up...totally worth it to recon the area; the group is fun and the course is amenable to modifying distances as needed on the bike. Going to be epic!
~ Coach P
Following my IMMT race, I'm thinking to load up IM Transition Plan (to end 9/17) and just do Week 1.
Then load up 2017 Short Course Advanced and have it end Sept. 10 (so would get the final 2 weeks of that plan).
What do you think?
@Rory Gumina -
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 Notes
Started RDP 1 mid-Sept, then transitioned to Run 100 days Straight challenge in early Oct. ... also have 2 Xcntry races 10/29 (7:09/mile for 6K, strong for me) ... and 11/12
1-2 days per week Zwift riding (ABP when can, otherwise FTP test or Workouts ... but did do first Zwift race Oct. 30) ... looking to ramp this up
Swimming just once a week ... 2K+ @ 1:35/100 yds ... per Coach P. suggestion
Your Races
Main Race:
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
Rory, time to dive into the December OutSeason Plan, go run focused so you can keep the challenge up. The key change here will be to add a bit more focus to the bike week while you continue to run. You'll leave yearly and move to the EN*Half Plan to get ready for the big day.
Let me know what you think and let's get to work!
~ Coach P
I ended up starting Bike-Focused Nov OS after I submitted my season plan (set to end Feb. 4). Am also maintaining 100 day run streak (ends early Jan) ... going easy with any runs not on OS plan. Saw bike power increase in first few weeks, now has plateaued ... run metrics (pace, power, hr) all maintaining.
Plus one swim a week, and two functional strength workouts per week (all muscle groups ... Les Mills Body Pump).
Per your note, I will start EN HIM plan after OS, to end April 8 for IM FL 70.3.
2018 IM goal is under 11 hours ... 1hr S, <6hr B, <4hr R ... I'm feeling like my run fitness & performance can support that goal IF I can achieve bike power improvement to deliver the target and plenty in the tank for the run. Haven't quantified what FTP that is yet ... would BBS help me with that?
Let me know what you realistically think about this, and any other comments. Thx as always!
FTP divided by Current Weight in Kgs = W/kg. Ideally you are in the 3.0 to 3.5 range, the higher on that scale you are, the better off you'll be (unless you are less than 60kgs, in which case you might not have enough baseline watts to push the flats).
To keep it simpler, the STRONGER YOU CAN GET NOW in the Winter, the better off you'll be.
So maybe we adjust some of the runs so you can do more work on the Bike? For example...
I like the rhythm of the week you laid out ... and the Bike focus ... have begun to dial that in ... will intermix with Sat. Computrainer rides with local group every other week or so (foregoing Sat. MGCC or ABP).
Last thing, am currently in for 4/8 FL 70.3, then IMLP mid-July ... do I want to hop into IMTX at end of April? The lure of 80 Kona spots, and desire to get another bite of the IM apple is the draw ... tho' this year there were 4 under 11 hrs, so would expect more next year esp. given NA Champs. Training time shouldn't be an issue, now that I can get huge challenge via Zwift ... but it would cost a bunch of $$$ (general entry is closed) and would be self-defeating if I couldn't be ready to do well there, and if it would then screw up IMLP.
What do you think ... straight-up no sugar-coating ... thx!
- earlier you suggested targeting upper end of 3-3.5 W/kg
- at current 74kg that's FTP 222-259 watts
- so, if we see increase to >240 watts by early Jan. I think that would give me confidence (that's +10% from today ... assuming no kg change)
What do you think?
* 5 wks out - Europe business trip (no workouts)
* 4 wks out - Flu (no workouts)
* 3 wks out - Hosting overseas visitors ("distracted" workouts)
Hindsight, both Race Rehearsal rides were below watt targets and runs were fine ... duh.
Will share data in upcoming race report, but knowing you're prepping for Mallorca wanted to fire this off.
https://endurancenation.vanillacommunities.com/discussion/24658/rory-gumina-im-fl-70-3-race-report#latest
~ Coach P
@Coach Patrick the podcast was fun yesterday! Thx for suggesting it!
z5 recovery provides lots of time on my hands, and I've been thinking about what's next ... when you get the chance, pls. review below and comment ... thx Coach!
Sep-Dec: Events: XCntry season w/Run Club; Trng: RDP w/Bike Focus, continue run streak, swim 1x/wk
Jan-early Apr: Events: Rattler Ultra run (C / "fun"), Boston Mary (B/fun); Trng: Marathon/Ultra(?) plan, run streak, wkly swim
Mid Apr-early June: Events: Eagleman 70.3; Trng: HIM plan, run streak
June: RECOVER ... HARD!
July-Sept: Event IM Maryland (A); IM plan w/informal on-course Camp wknd if possible, run streak
2019 Season Goals:
Fitness progression to enable #1 above will be to become significantly stronger on Bike ... plan is to accomplish that via copious Zwift racing.
Getting quality run intensity and volume through the winter will be a challenge ... adequate opportunities (indoor track w/run club 2x wkly, home treadmill, outside) but will require mental focus.