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Turby's Micro
Hey Coach P!
After 13 months this hamstring injury is finally feeling better! For the past 4-5 months I've been doing almost all easy aerobic zone 1 stuff to get it to heal. The past month or so I've been ramping up the intensity gradually to where I'm getting some solid workouts in. All the easy stuff has gotten my heart rate "engine" in great shape to the point where my Sunday ride included an hour in mid zone 3 that felt more like upper z3 to low z4 with my HR at 105 (should be more like 115-120). My legs and RPE are screaming "this is hard" while my heart is yawning and ready to take a nap. Not all negative but my question is what workouts are best to get my legs to catch up to HR (1-2 min z5?) and how to incorporate them into my plan for 70.3 Steelhead August 13th. Hope you are healthy and all are great!! Thanks!!
After 13 months this hamstring injury is finally feeling better! For the past 4-5 months I've been doing almost all easy aerobic zone 1 stuff to get it to heal. The past month or so I've been ramping up the intensity gradually to where I'm getting some solid workouts in. All the easy stuff has gotten my heart rate "engine" in great shape to the point where my Sunday ride included an hour in mid zone 3 that felt more like upper z3 to low z4 with my HR at 105 (should be more like 115-120). My legs and RPE are screaming "this is hard" while my heart is yawning and ready to take a nap. Not all negative but my question is what workouts are best to get my legs to catch up to HR (1-2 min z5?) and how to incorporate them into my plan for 70.3 Steelhead August 13th. Hope you are healthy and all are great!! Thanks!!
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[Side question, was there a specific event or action that caused you to injure it?]
I really want to be careful with the running. So I'd rather you do the "heavy lifting" on the bike, and keep the run not flashy.
So if you are doing 3 bikes a week per the plan, you already have FTP during the week...I would keep sunday at ABP effort...but Saturday I would make work the shorter harder stuff. Say you have a 2.5 hour ride..warm up with an hour steady, and some standing, etc. Then do some 1 to 2 minute intervals with 10 minutes of rest as steady riding. Build these up (each interval a bit harder). This "harder" work will recruit bigger motor units, and that work will translate to the leg strength.
Week One is like 10 of these...then we can build a bit. The rest between is critical for best effort on the interval. Think weights on a bike. Do these sitting up if you can so your hammy isn't under terrible stress.
As for the run, I'd pick some rolling terrain to make the run more challenging without running too hard. No harder than Zone 3 please regardless. And every 3 weeks with running harder, you'll need one week of just all aerobic to be safe.
Let me know what you think!
~ Patrick
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 Monday & Friday each week.
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Coach Notes
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Your Notes
Eagleman 2019 in 5:15 (2nd) with bad hamstring, IM Maryland 2019 in 11:40 (1st) with hamstring and achilles injury. Took a few very easy weeks after Maryland.Since Nov 1st 2 :45 min swims, 3 1hr-11/2 hr bikes, 4-5 runs for 15-20 mile total, 2 strength sessions. Goal is to get the run back and get and stay healthy! Both injuries are better!
Let's get to work!
~ Coach P
Great stuff P. Thanks!! I'll keep you posted.
How's it going Turby? Four weeks on and I see the WKOs rolling in...let me know!
~ Coach P
Hey Coach, thanks for checking! Feeling good and gearing up for the OS. I've been swimming 2 x week, Zwifting 3 x week usually 1 VO2 workout, Friday Freight Train and Saturday ride, running 5 x week 15-20 miles per week. Also 2 strength workouts. Hamstring is 100% good. The Achilles is still there but after about 1/2 mile running it goes away. I ran a holiday 5k just for fun and held 7:05 pace and felt good. I was happy and surprised with that considering low mileage and all slow training (8:30-9:15). My good friend/podiatrist who got me through IM Maryland with shock wave treatments wants me to start coming again a couple of times a month so I think I'll do that,
Best
That’s great news. I know it’s going to be challenging for you, but please work to keep that run mileage in a very reasonable space.
I have zero data that suggests running 30 or 40 miles a week in January for an October 8 is more is better than just running 20 miles. You can get all the stimulation you need and build tons of fitness center 20 miles a week range.
We want to put you in a place for you can stay fit and healthy, not just fast. I think 20 miles a week is that sweet spot for you.
Well it's always something! I tore my meniscus again. I had it done about ten years ago and I'll be back on the table Feb 11th. I should be back on the bike a few days after and some light running a week or so after. In the meantime I've been getting in good bike, swim and strength work. I guess it's a good time of year for it to happen!
Oh my God! What the heck are you talking about? Please tell me you were doing something exciting when it happened. And more importantly, does Carol need any emotional support when you are recovering?
Nothing exciting, just wear and tear on a 65 yo body that's been running for 45 years! I'll be fine. Carol is fine and sends her love! She's busy getting the house organized. We're moving out near the grandkids (Wayne, Pa. area) sometime in the spring. I'll keep you posted. Thanks!!
@Turby Wright oh, I see. You just don't wanna have to carry any of those heavy boxes! 🤣Sounds like you already know what you are in store for, but I'm certainly here to help you as need be. Don't hesitate to reach out as you enter the rehab phase!
Hey P, I'm a week out from surgery and all went well. Started back on the bike 3 days after and am about back up to the intensity from before so that's good. No running yet, I'm going back to the Doc tomorrow for follow up. I think your original idea of keeping run volume low is right on and even more so now. I'm hoping to start some 2 mile runs soon. Certainly my goal is to get to Kona with enough run volume in me to have a decent run there. I have Eagleman in June but not too concerned about performance there. Want to save the running for Kona. I'd like to keep upping the bike work (according to what you think) and do the run minimum to get by until it's time to go for October. What are your thoughts on bike volume/structure (my short high end stuff is my weakness) and run volume enough to get through Eagleman? Thanks!!
Turby - glad to hear things are going well post surgery. It will be a process; we need to balance your drove with where your fitness is right now. With 16 weeks to Eagleman I say that you can do 3 more weeks of re entry riding. Then we can do 4 weeks of shorter harder riding and the use the last 9 weeks into Eagleman (we will need to build some endurance).
Those 4 weeks should be:
Tue: 110% FTP 4’ (4’) intervals.....building from 3 to 5. Remainder of ride time at Z2.
Thu: VO2 work of 30” on / 30” off, starting at 2 x 6’ and building 2x8’, 2x10’, 2x12’. Remainder of ride time at Z3.
Sat: just easy stuff at Zone 2...you can Do one sprint per 30 minutes...like up a hill or whatever. But that’s it.
let me know what you think!
patrick
It looks great to me! The doctor said to start some jogging in another week so assuming it feels ok I'm going to keep it to 2-3 miles for a while and just build up some frequency. I'll keep you posted. Thanks!!