Sure! 5/27 - 112 mile ride (the day after 4hr ride so a bit tired) plus one hour run brick 5/20 - 18 mile run 5/17 - 5hr trainer ride (Z3 intervals though) 5/12 - 5hr trainer ride (Z3 intervals) 5/10 - 2hr run 5/6 - 6hr ride 5/4 - 6hr ride Thank you!
Sorry this took so long...no wifi on the plane!!!!!!
So, here's what I like...
Bike HR to start in low 130s (get it below 135)....and ending up with and AVG around 135-137. That assumes not a hot day, and that you cap HR on hills in low 140s (Call it 142, again, weather dependent). If it's closer to 80 degrees you could see 5bpms higher later in the day but not early on).
Watts as a secondary measure on bike around 145...so 135-140 to settle...then get to work at 145 with long climbs at 160, short steep ones MAYBE 170 (but watch HR).
So you get off the bike and run like 135 to 137 for the first 6...then you can let the HR come up to 142...you'll likely bounce between 142 and 145, depending on the day!
@Daria Matthews - what a great race, and so fun to watch you execute. Yes you are fit and strong, but honestly I think your attitude and smile are your true raced a secret weapons. :-)
We need you to take two weeks very late. So low the transition plan to end an four but only follow the first two weeks before we get back into it.
That means no running for about two weeks please. Yes, I said two weeks.
This weekend you’re free to go for a nice hike of a few hours if you like or an easy easy easy mountain bike on fire trails or spin with friends for 90 minutes to 2 hours. Next week you can add in one or two easy swims for about 30 minutes to also stretch out the upper body. Feel free to do some yoga and or get a massage to stay loose.
This recovery time is critical to make sure that you absorb the race and emerge stronger on the other side. If you cut it short now, you are only setting the stage for future problems. I hope that makes sense!
Thank you so much @Coach Patrick! I will write my race report one of these days since I'd like to know if there are things I could/should have done differently. Well, I'm actually pretty sure there will be a ton of things to work on.
Sounds good about the plan. Before I read this I already ran twice this week, but just easy stuff. I posted this in the groupme too - I don't think I can make it without running for 2 weeks. Would you be ok with me doing just some super easy 1-2 miles at a very slow pace (12:00min/mil or so) or am I really being a dumbo? I feel great and I'm not tired at all. My legs don't hurt anymore either. I almost feel like I didn't do an Ironman 5 days ago - it's weird.
Yes a few short miles is OK. I understand that you feel as though the race was forever ago. Remember that Iron Man training and racing is very similar to an iceberg. The “work“ appears to be a very small thing above the surface, but there is a mountain of fatigue under the water and being smart now make sure that your August September and October are also good. Think of it as an investment.
I’m glad you liked it. Now all you have to do is not be the Titanic!
Yes, let’s use the bike focus plan for the half. But remember that your fitness will return to form in a non-linear manner. In other words, if you happen to be struggling in a particular discipline, training session, or week, just back off.
Remember you already have an Iron Man in your back pocket so more training isn’t the solution to the fatigue problem.
Comments
5/27 - 112 mile ride (the day after 4hr ride so a bit tired) plus one hour run brick
5/20 - 18 mile run
5/17 - 5hr trainer ride (Z3 intervals though)
5/12 - 5hr trainer ride (Z3 intervals)
5/10 - 2hr run
5/6 - 6hr ride
5/4 - 6hr ride
Thank you!
So, here's what I like...
Bike HR to start in low 130s (get it below 135)....and ending up with and AVG around 135-137. That assumes not a hot day, and that you cap HR on hills in low 140s (Call it 142, again, weather dependent). If it's closer to 80 degrees you could see 5bpms higher later in the day but not early on).
Watts as a secondary measure on bike around 145...so 135-140 to settle...then get to work at 145 with long climbs at 160, short steep ones MAYBE 170 (but watch HR).
So you get off the bike and run like 135 to 137 for the first 6...then you can let the HR come up to 142...you'll likely bounce between 142 and 145, depending on the day!
Hope that helps!!!
~ Coach P
When can I get back at it? I see I need to load up the Post Ironman Plan, but when should it end? Signed up for 70.3 Boulder on Aug 4th (I think....).
It was fantastic to see you and Mariah out there! Thank you for all the mojo!!!
This recovery time is critical to make sure that you absorb the race and emerge stronger on the other side. If you cut it short now, you are only setting the stage for future problems. I hope that makes sense!
Sounds good about the plan. Before I read this I already ran twice this week, but just easy stuff. I posted this in the groupme too - I don't think I can make it without running for 2 weeks. Would you be ok with me doing just some super easy 1-2 miles at a very slow pace (12:00min/mil or so) or am I really being a dumbo? I feel great and I'm not tired at all. My legs don't hurt anymore either. I almost feel like I didn't do an Ironman 5 days ago - it's weird.
No rush on this. Enjoy your Father's Day weekend!
I'm very excited to load the Half Iron training now. Should I do the 2018 Bike focused?
Thank you!
Remember you already have an Iron Man in your back pocket so more training isn’t the solution to the fatigue problem.