Pavol Blaho 2017 Micro Thread
@Pavol Blaho -
Really enjoyed your call today. We are excited to have you back, and I really like the challenges set forth for yourself. To make it work. That said, it's still a lot of work.
I have outlined a big picture look at your season based off of a call, you can find it online here.
As you will see, I recommend using some different resources such as our Minimalist Half Plan for Eagleman. Please check it out and feel free to make any notes or comments either in the document or directly here in the forum.
I noted in the big bike week in July, hopefully I got the dates right.
The keys for you across this year are simple:
Again, let me know what you think of the form.
~ Coach P
Really enjoyed your call today. We are excited to have you back, and I really like the challenges set forth for yourself. To make it work. That said, it's still a lot of work.
I have outlined a big picture look at your season based off of a call, you can find it online here.
As you will see, I recommend using some different resources such as our Minimalist Half Plan for Eagleman. Please check it out and feel free to make any notes or comments either in the document or directly here in the forum.
I noted in the big bike week in July, hopefully I got the dates right.
The keys for you across this year are simple:
- Build Run Durability - you want weekly consistency of on volume. I don't care if it's just 14 miles, you want to log your consisted miles week after week. Those runs add up to much faster than any big race push will.
- Intermittent Bike Volume - it sure would be great if you could find one Saturday a month to ride your bike for a few hours, collect 5. I'm hoping if you give your wife four weeks notice she can find a way to let you go from seven until noon once a month. Those longer, very aerobic (not hard!) Rides will really go along way to maintaining the long run fitness and mindset.
- Stay Rested - I am sure that we'll come several times during the season when you need a break. You have to be smart enough to take them, One day or two days off will not ruin your season. But ignoring your body will quickly add up. Let's not forget that while your brain remembers being awesome Longcourse stud, your body is still needs to adapt. Let's give it bandwidth!
Again, let me know what you think of the form.
~ Coach P
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Comments
Thanks for the comprehensive response. I posted few comments / questions on the googledocs link you provided.
Quick summary here:
- Curious about the choice of MinHIM from 3/27. Was this purely to address the time / volume concerns I expressed during our call, or any other reasons? (Comment around "key are long run ride, rest can be swims of < 45' aerobic run or bike" were only for the "blue" weeks, or for the entire MinHIM duration? Should I read it as swims less than 45 mins and aerobic run or bike sessions - meaning no internals / speed work?)
- I made few notes to self (and for us) when I expect to have extra time for looong rides, long runs
- Not sure how to read Week 29 - Run Focus - 70.3 Austria - Race Camp Weekeend: 112/112/112/15. Yes, that's the week of my HIM race in Austria, so not sure about the Race Camp weekend 112/112/112/15 - is that 3 x 6 hour rides plus a long run? Copy / paste typo?
- Week 31 - could I make the IM-Mary RR#1 at the end of this week (only 1 week after 70.3 Austria)
- I copy-pasted your three points above to googledocs and made some notes / commitments there.
Thanks again! Probably easiest if you responded via googledocs plan again?
Much appreciate Patrick! Pavol
So happy to help you out, and excited to have you back. I already referred someone to talk to you as it looks like they're moving to Long Island this year. So please be nice.
1. I chose the minimalist plan early on for two reasons. First because we'll ramping you back up into a full season and I want to be careful with your fatigue. Second because of your time and then need to create space for the workouts… my hope is that this approach will allow you to slowly build a wedge into your life to create more time for the training. It will also provide some diversity across your year. As always, all of my stuff is just a recommendation.
2. I added feedback into the doc, all in blue. So blue in notes and the blue in response to your questions.
3. That 112/112/112/15 is a big weekend...I left it there as a placeholder from ADV IM plan. But you are in Aus ripping it up...so that next weekend in Catskills ideally we get two long rides in.
4. See #3 above...I don't want you to RR when we COULD get in two longer rides (4-5 hours). If that's not an options, then we RR one day.
Onwards!!!
~ Coach P
1) Like the MinHIM diversity and wedge into my life approach. Let's give it a shot
2) Great - thanks again! Really appreciate this. All made sense - just one question on 23 (responding to your question)
3,4) Makes sense - thanks again!
PS: How do you feel about rowing on Concept2? Good outseason addition? Would you recommend squeezing it in even during the season? E.g. good warm for indoor bike sessions?
~ Patrick
Things progressing well on my end... following the Minimalist EN Half Advanced 12-week program as we have agreed. Couple questions:
1) On week 7 (the current week for me - en route to Eagleman on June 11th).
On Saturday I am supposed to do Swim, Bike, Run Race Rehearsals and on Sunday it reads long run - 120 mins. Is that correct, or Sunday is supposed to be a day off? I see the regular (non-Minimalist) plan has a day off.
2) Next week / week 8 I am travelling again. Mon - Thu night. Swim would be very tough, bike out of question. Mostly running and core / strength options. How do you suggest we juggle the workouts? Load up the previous and following weekends even more to make up for the 4 days w/o bike & swim?
Thanks! Pavol
1. Yes, it's meant to have that run there (as the other folks do it during the week) but I leave it up to you...if you are shelled, a rest day is best, or maybe an easy 30' shake out run will suffice. You did, for the record, pick the ADV plan!
2. Wait, if you are off the bike the next week...do this instead:
Mon - OFF
Remember, we are all on Zwift for Sunday Ams....if you are down with that.
~ Coach P
Ok, I like the change up w/ bike on Sunday. Great idea! Maybe I'll take my new road bike out and hit some local hills, as I have signed up for a 200 mile, 12.5K ft of el. ride in Europe in June.
Wasn't aware of team Zwift on Sundays. Will look into it!
Thanks again!
https://endurancenation.vanillacommunities.com/discussion/22881/sunday-zwift-abp-4-2-9am-est-updated-instructions-inside/p1
Hope you can make it!!!
~ Coach P