@Coach Patrick - stalking is highly encouraged since there are only 13 more weeks until Boulder Half, woohoo! I do have to show you my Tuesday's bike ride since I really like the numbers: https://www.strava.com/activities/968129338
Hi @Coach Patrick! I think I had a solid weekend - bike on Sat felt great and the run on Sunday as well - except I was feeling a little sick (stomach flu is going around in CO) so walked for a few minutes after my 3 TRP miles while I was debating if I should suck it up or not. And it turned out to be a pretty strong run.
@Daria Matthews - that's a great weekend!! Way to get it done! You are really in a groove right now!
I say you Map out a 10k and get it done. Nothing says Mother's Day like running so hard you might want to throw up. Or cramp. But don't cramp then throw up because you'll likely puke on yourself.
hahahahaha @Coach Patrick - now it will be hard to visualize my test run without puking. Thanks for that! So I'm not doing 36 miles of running this week, correct? Just follow whatever the plan says for this week?
Hi @Coach Patrick - did my 10K test today. I felt so awesome the first 3 miles - I thought my Garmin was wrong since I felt so slow even though my pace was 8:20 the first mile and I told myself that I need to slow down. So I did mile 2 at 8:25 and then 8:30. I still felt great, legs were just going on their own. And then the wind came - of course, why not show up at mile 6 let's hit Daria at mile 4! It was that kind of wind where it knocks the wind out of you and I even had to stop once to turn my face away so I could take a breath. Anyway, yes, I started to slow down and it was driving me nuts since I felt like I was not moving, but I think I slowed down way more than if there was no wind. So my pacing looks absolutely terrible so please, don't fire me as the worst pacer ever. I feel that I do want to adjust my running zones though or I can retest again in the near future. https://www.strava.com/activities/985009538
And here is my bike 20min test: https://www.strava.com/activities/981714036 I'm happy with this one, but while I was warming up I got the message "power meter battery low" so I skipped the VO2 test since I really wanted to get the FTP part done.
@Daria Matthews - next time turn around and run with it!! It's a solid test and I'll take it...you can "fudge" data a bit to offset the wind cost.
As for the bike test, really solid but a dip in the 10-14 min range...so maybe dial back the effort a bit on the earlier side so that you can build from 10' mark onwards. Maybe cost you a 2W...I am just being picky.
@Coach Patrick - I was on the track, lol! Ok, I'll fudge the data a bit and update the tails/heads sheet. After the SC - am I going to keep the run approach you provided earlier (a few messages above) to work on my running target pace or stick to the Adv EN*Half? If I'm thinking way ahead just feel free to stop me.
The bike test comments - yes, the dip was ugly and I do appreciate the feedback! I would rather for you to be picky than just pat me on my back for nothing. Now I'm mad at myself when you say it cost me 2W, argh!
2. The dip takes time to know and improve. It's part of what you learn when you've tested too much. I look forward to seeing those numbers go up even more!
3. I like the idea of continuing to hack your run...but let's see where you are at when we get there!
Hi @Coach Patrick! I really don't have any major update for you for this week Thank you for the above answers. I just wanted to check in. I moved my sessions left and right this week since I'll be yet at another swim meet Sat/Sun morning. I'm feeling great and really having too much energy with this low volume, but I know it's needed these 2 weeks during SC.
@Daria Matthews - Great work... You will really appreciate these shorter volume weeks want me return to your normal training estimation point and you're August and September self will thank you as well.
@Coach Patrick- just checking in. This week is going well so far. I'm feeling strong on the bike and run. Swimming is slowly getting there. I'm excited and nervous about the Big day this weekend - may have to do it Sunday depending on family schedule and kids' activities. Should I aim for the same bike elevation gain on my ride or does it not really matter? I'd like to make it race realistic as much as possible. Swimming - I love open water swim and I'm hoping Boulder half will be wetsuit legal since it helps me with my body position (I'll take any help I can get) so is it ok to substitute some workouts for OWS? I know speed training is important so maybe I can find the right balance here. Bike - any Z4 work - can I just hit some hills and get it done that way on some rides since the weather is awesome in CO now or should I stick to the trainer to control the interval times etc?
Also, if you see anything in my Strava that you want to address I'm all ears.
@Daria Matthews - yes you can get Reese specific with the terrain, but you're not trying to get ready specific with the effort. That will eventually come with a raise rehearsal. The big day is just meant to get you out there for the duration to see how your body holds up positionally and nutritionally.
if usually very eye-opening for at least to see just how hungry they are at the start of the bike and how quickly they need to get on the nutrition plan. Of course, how you feel towards the end of the bike also encourages you to be better about early by placing as well. :-)
I am 100% OK with you getting outside and doing your hard work on the open road. Hills are a perfect place to train your FTP. Every bike ride should have a TSS score, so you can see exactly what you need to earn; you can earn up in whatever fashion you see fit. The poor man's shortcut is adding up all the FTP time in your workout, and making sure you accumulate _that_ during your ride. If the workout is 2 x 17 minutes, and you're goal is to get 34 minutes of zone four done in your session, regardless of how you structure the intervals!
I will take a peek at your Strava later this week, good luck over the weekend.
Hi @Coach Patrick - below is my bike/run from Sat. https://www.strava.com/activities/1019531998 https://www.strava.com/activities/1019532334 I didn't get to do the swim, but I'll complete the workout today. I felt great on the bike, but I had some discomfort after 2hrs on my new saddle (my old one is a little torn, but I may just go with it instead since it works for me). I had a bike fit done with the new saddle so will go see the specialist to put my old saddle back on. I used your Excel sheet to calculate my nutrition and I did good with hydration, but I had to force myself to eat all the calories since I didn't feel the need at all. When I jumped on the treadmill I felt great and 9:14 felt very easy so I just kept increasing the speed every mile just to see what felt good.
Do I need to do the testing again next week since I see it in my plan?
@Daria Matthews - that is a fantastic weekend of training! I'm not sure I have seen you ride that route before on the bike, but I really like how you settled in on your heart rate after that first half hour. That is exactly what you're going to need to do on Wednesday. I couldn't help but notice that your ride was chock-full of PR's and second and third best times, did you just feel stronger or was it a good wind day?
The run performance totally sealed the deal for me on your nutrition. While the weather might've been conducive to you consuming a lot, we can see the value of you eating properly and pacing well on the bike as displayed in that run. That is just a phenomenal session. Knowing you have that level of fitness in reserve should be a big confidence builder for you.
The only reason why you would need to test is if you think you zones have fundamentally changed and you're not sure how to adjust things. For me, you are exactly where you should be and there's no need to test. I would rather you focus on getting in consistency and quality sessions at this point. Every time you can practice that Nutrition will be important.
@Coach Patrick - thank you! Yes, I was very pleased with that session. I believe I have ridden a part of that course before, but yes, I just felt good. There was no wind except at the end I actually had some headwind, but nothing too bad. I actually had to keep telling myself to stay in Zone 3 sine I'm terrible about having to pass people. I think forcing myself to eat according to the plan actually did really help me and I was honestly surprised how great I felt at the beginning of my run. I will definitely practice this nutrition as often as I can.
So for this week I won't test. Unless you suggest something else I will kinda copy the previous week and maybe throw some extra stuff in there based on how I feel.
@Daria Matthews - I see you have already started your Zen master training in preparation for us today! This is most excellent!
Yes to doing last week basically keeping things rolling without tests. This is perfect we're just staying loose and fit until the next build in your plan.
@Coach Patrick - thank you for the above! I did copy the previous week, except I didn't get to meet my swim target for the week. Crazy busy with work and family. So this week my number 1 goal is to pick up my swimming. Bike/run went well last week again so that's exciting. It's getting pretty hot in CO so would you recommend to "get used" to the heat and do a portion of my workouts in the heat or focus more on the quality of the workouts indoors (bike/run)? I think it's really going to have an impact on recovery so that's why I'm asking.
I see 240min bike ride planned for Sat - I think in one of the micros here I read that it may be an error. Would you please let me know if it's truly 240 or not? I love my bike so no issues there whatsoever, but I want to confirm.
As always - if you see anything crazy in my Strava please let me know. Thank you!
@Daria Matthews - I agree with you getting your son back on, that should definitely be the first thing to go when required. That said, I do find the swim, even in high-volume weeks, helpful to facilitate recovery.
I don't want you doing all of your workouts outside, but as things start to heat up just putting your runs there, even the short ones, can help facilitates an adaptation. It takes about 7 to 10 days for your body to adjust so these efforts will help. Even the long/steady part of your weekend ride can help.
Think time in heat NOT intensity in heat.
I can help you with that we can ride duration, can you tell me what week and what level plan you are in?
@Coach Patrick- thank you for the quick response! Everything you said makes sense so I'll go with it I'm in week 13 of the Adv EN Half plan this week so please, let me know about that Sat bike ride. Thank you!
@Daria Matthews - here is what it should look like at 210...plse confirm or deny.
Bike: Long Total Work:TSS 273; IF 0.83 WU: 20' to 30' @ Zone 1. MS1: 8' (3') @ Zone 4. 10' (3') @ Zone 4. 12' (3') @ Zone 4. 12' (4') @ Zone 4. 10' (4') @ Zone 4. MS2: 4 x 12' (2') @ Zone 3; for each interval include 2' standing WITHOUT spiking watts or effort, ie, standing for position change only. MS3: Remainder @ Zone 2 to Zone 3, in the aerobars, practicing steady riding: no surges, constant power, etc. WD: 10' Easy spin.
Swimming is the biggest challenge for me. I feel like my form falls apart too soon (not that I really have much of a good form, but I'm trying). I think in my case frequency is the key so I will try and swim more often and maybe take longer breaks when form goes to hell. 7 more weeks!
@Daria Matthews - those are all great training sessions. With the exception of that split run, which can get challenging during the workday. I suggest you step back and take a look at your nutrition and make sure that you are fueled well with a mid afternoon snack and a gel pre-run.
I agree 100% with your frequency statement. I suggest you also identified your top three skill cues for your swim… And then refer back to those as your swing breaks down. For example, if your forms for us to fall apart you can think "hi elbows" and focus on that for a few strokes. That takes you away from that general feeling of "this sucks" and put you in a position where you are actively improving your form and getting distracted from the work you're doing. Good luck!
Roger that @Coach Patrick! Thank you for the swim advice. I will give it a shot and yes, I just need to somehow push through "this sucks ballzzzzzz" feeling. It's so much easier for me to push through the pain on the bike/run, but swim is totally different since eventually I feel like I'm drowning/sinking For this week I am a bit nervous about the 120mins long run with the heat that we have here in CO these days. 95 is a normal thing, ugh! I may do treadmill or get it done when it's cooler. Bike question - when I raced 70.3 Boulder in 2014 the course was still fast, but I think the last couple of years the bike course is a bit different (even faster, I believe). Anyway, my bike has 52/36 on the front and 10/28 in the back, which seemed to work pretty well for me including the unfortunate flat tire, lol! Do you think I should be good with this again this year? Wetsuit - my Xterra is from 2012 and still seems to be in a good shape, but the weirdest thing is that I'm slower in OWS now than in the pool. That has never ever been the case. I did some research on the lifespan of the wetsuits, but I haven't found anything stating that the quality decreases. Let me know your thoughts on this....since my bday is coming up this Sunday I may throw the idea of a new wetsuit out there for my fam Thank you!
@Daria Matthews - I hear you. But remember getting better at swimming is an about just working harder, it's working smarter. So it's pushing through, but it's more about how to stay better focused mentally and muscularly then with effort.
Remember in that heat, if it's over 80° you should go by heart rate and not just pace.
That cassette that you have should be fine, it's very all purpose!
Yes, wetsuit tldo deteriorate but a bigger fatter than the material is how much swimming you're doing it open water. Before you buy anything please go check out the discounts tab on the website to see what kind of deals we have!
Hi @Coach Patrick - very tired today I may do a rest day or try and do my Monday swim this evening. Quick question about this week - your video for this week talks about camp week. I'm a bit confused since the plan is not structured that way for this week (Sunday shows as rest day). It's my RR week so do I just ignore the camp week video?
I've been trying to do more OWS and I believe it's getting a bit better. Bike - I feel good. Run - long run was a pain. Legs heavy and tired right from the start so I just tried my best.
@Daria Matthews -it is a camp with video just a little ahead of schedule so you're ready for it. I can see how you're tired, and the Monday rest day is the best way to solve that issue, feel free to go a little bit easier on Tuesday as well if required.
remember these weeks were you adapt to a higher Training load are the hardest!
Hi @Coach Patrick - just checking in. I did my RR last week on 6/29 since that was my only chance to get it in and even then I had to cut the bike/run by a few miles. I was still a little tired from the previous day swim/bike/run, but I'm ok with that. As of now I have no idea what my pace is in OWS since my 920XT is not accurate and according to what I read it loses signal under water. I am tempting to put it under my cap one of these days to see what I get, but I'm scared I may lose my watch, lol. Quick question for this week: I was going to do an easy run yesterday and I just kept running since it felt good and I ended up with 11 miles (my HRM has been messing up too so my last rides/runs have some really odd HR data). Should I still do my 2hr planned run this week or somehow modify it? Thank you!
Comments
~ Coach P
https://www.strava.com/activities/968129338
And here is my Tuesday's long run on TM - I did mile 2 and 9 at the new target pace. I hope I'm doing this right
https://www.strava.com/activities/970016285
Thanks again for all your help and patience so far!
~ Coach P
https://www.strava.com/activities/974091589
https://www.strava.com/activities/976125587
Also, there is no half mary on Sat/Sun here in CO. Should I just do 10K or 10mil race or just run on my own since it's Mother's Day?
Enjoying the rest day today for sure!
I say you Map out a 10k and get it done. Nothing says Mother's Day like running so hard you might want to throw up. Or cramp. But don't cramp then throw up because you'll likely puke on yourself.
~ Coach P
https://www.strava.com/activities/985009538
And here is my bike 20min test:
https://www.strava.com/activities/981714036
I'm happy with this one, but while I was warming up I got the message "power meter battery low" so I skipped the VO2 test since I really wanted to get the FTP part done.
Excited for swim camp!
As for the bike test, really solid but a dip in the 10-14 min range...so maybe dial back the effort a bit on the earlier side so that you can build from 10' mark onwards. Maybe cost you a 2W...I am just being picky.
Nice Work!!!
The bike test comments - yes, the dip was ugly and I do appreciate the feedback! I would rather for you to be picky than just pat me on my back for nothing. Now I'm mad at myself when you say it cost me 2W, argh!
Sweat test - ok to do anytime during my SC?
Thanks as always!
1. Yes to Sweat Test anytime!!!
2. The dip takes time to know and improve. It's part of what you learn when you've tested too much. I look forward to seeing those numbers go up even more!
3. I like the idea of continuing to hack your run...but let's see where you are at when we get there!
~ Coach P
Below is my "Sunday" run and "Monday" swim (due to time limitations I'm having to split my swims in 2 so at least I get to do the warm up twice, ha! I may have to do that a lot):
https://www.strava.com/activities/992330317
https://www.strava.com/activities/992781939
https://www.strava.com/activities/993434547
Have a nice weekend!
Have a good week!
~ Coach P
Also, if you see anything in my Strava that you want to address I'm all ears.
Thank you!
if usually very eye-opening for at least to see just how hungry they are at the start of the bike and how quickly they need to get on the nutrition plan. Of course, how you feel towards the end of the bike also encourages you to be better about early by placing as well. :-)
I am 100% OK with you getting outside and doing your hard work on the open road. Hills are a perfect place to train your FTP. Every bike ride should have a TSS score, so you can see exactly what you need to earn; you can earn up in whatever fashion you see fit. The poor man's shortcut is adding up all the FTP time in your workout, and making sure you accumulate _that_ during your ride. If the workout is 2 x 17 minutes, and you're goal is to get 34 minutes of zone four done in your session, regardless of how you structure the intervals!
I will take a peek at your Strava later this week, good luck over the weekend.
https://www.strava.com/activities/1019531998
https://www.strava.com/activities/1019532334
I didn't get to do the swim, but I'll complete the workout today. I felt great on the bike, but I had some discomfort after 2hrs on my new saddle (my old one is a little torn, but I may just go with it instead since it works for me). I had a bike fit done with the new saddle so will go see the specialist to put my old saddle back on. I used your Excel sheet to calculate my nutrition and I did good with hydration, but I had to force myself to eat all the calories since I didn't feel the need at all. When I jumped on the treadmill I felt great and 9:14 felt very easy so I just kept increasing the speed every mile just to see what felt good.
Do I need to do the testing again next week since I see it in my plan?
Thank you!
The run performance totally sealed the deal for me on your nutrition. While the weather might've been conducive to you consuming a lot, we can see the value of you eating properly and pacing well on the bike as displayed in that run. That is just a phenomenal session. Knowing you have that level of fitness in reserve should be a big confidence builder for you.
The only reason why you would need to test is if you think you zones have fundamentally changed and you're not sure how to adjust things. For me, you are exactly where you should be and there's no need to test. I would rather you focus on getting in consistency and quality sessions at this point. Every time you can practice that Nutrition will be important.
So for this week I won't test. Unless you suggest something else I will kinda copy the previous week and maybe throw some extra stuff in there based on how I feel.
Thanks again for all your help!
Onwards!
I see 240min bike ride planned for Sat - I think in one of the micros here I read that it may be an error. Would you please let me know if it's truly 240 or not? I love my bike so no issues there whatsoever, but I want to confirm.
As always - if you see anything crazy in my Strava please let me know. Thank you!
Think time in heat NOT intensity in heat.
I'm in week 13 of the Adv EN Half plan this week so please, let me know about that Sat bike ride.
Thank you!
Bike: Long
Total Work: TSS 273; IF 0.83
WU: 20' to 30' @ Zone 1.
MS1: 8' (3') @ Zone 4. 10' (3') @ Zone 4. 12' (3') @ Zone 4. 12' (4') @ Zone 4. 10' (4') @ Zone 4.
MS2: 4 x 12' (2') @ Zone 3; for each interval include 2' standing WITHOUT spiking watts or effort, ie, standing for position change only.
MS3: Remainder @ Zone 2 to Zone 3, in the aerobars, practicing steady riding: no surges, constant power, etc.
WD: 10' Easy spin.
https://www.strava.com/activities/1041506551
Sunday's ABP was cut short to 2 hrs from 3 since I didn't have enough of SAU on Father's Day
https://www.strava.com/activities/1043563522
My split run 2 was terrible. I felt crappy right after work, but just had to get it done. Walked a few times as well:
https://www.strava.com/activities/1038651164
Swimming is the biggest challenge for me. I feel like my form falls apart too soon (not that I really have much of a good form, but I'm trying). I think in my case frequency is the key so I will try and swim more often and maybe take longer breaks when form goes to hell.
7 more weeks!
I agree 100% with your frequency statement. I suggest you also identified your top three skill cues for your swim… And then refer back to those as your swing breaks down. For example, if your forms for us to fall apart you can think "hi elbows" and focus on that for a few strokes. That takes you away from that general feeling of "this sucks" and put you in a position where you are actively improving your form and getting distracted from the work you're doing. Good luck!
For this week I am a bit nervous about the 120mins long run with the heat that we have here in CO these days. 95 is a normal thing, ugh! I may do treadmill or get it done when it's cooler.
Bike question - when I raced 70.3 Boulder in 2014 the course was still fast, but I think the last couple of years the bike course is a bit different (even faster, I believe). Anyway, my bike has 52/36 on the front and 10/28 in the back, which seemed to work pretty well for me including the unfortunate flat tire, lol! Do you think I should be good with this again this year?
Wetsuit - my Xterra is from 2012 and still seems to be in a good shape, but the weirdest thing is that I'm slower in OWS now than in the pool. That has never ever been the case. I did some research on the lifespan of the wetsuits, but I haven't found anything stating that the quality decreases. Let me know your thoughts on this....since my bday is coming up this Sunday I may throw the idea of a new wetsuit out there for my fam
Thank you!
That cassette that you have should be fine, it's very all purpose!
I've been trying to do more OWS and I believe it's getting a bit better.
Bike - I feel good. Run - long run was a pain. Legs heavy and tired right from the start so I just tried my best.
Strava link so you can look at the whole week: https://www.strava.com/athletes/418328
Thank you!
remember these weeks were you adapt to a higher Training load are the hardest!
Quick question for this week: I was going to do an easy run yesterday and I just kept running since it felt good and I ended up with 11 miles (my HRM has been messing up too so my last rides/runs have some really odd HR data). Should I still do my 2hr planned run this week or somehow modify it?
Thank you!