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2017 Robert Boisvert Micro Thread

Coach PatrickCoach Patrick
in Coaching Forum 🧢
@robert boisvert - Great to chat and catch up with you the other day...and even better to have you back on the Team! :smile:

Based on our call, I think you are pretty darn self sufficient...and your attention to detail will be a real asset as you "train up" a five-year older body for another Ironman. I am excited you can get to Louisville, but remember we have our resource page for you here as well.

I know you are on the INT Half Plan through 7/23, and then into the EN*Full plan through Lou. If you aren't that into Steelhead though, as we discussed, then I would suggest you do the following:

  • On 5/29 Load the Run Durability Plan #1, All Levels (2wks) to end on 6/25/2017
  • On 6/26 Load the Run Durability Plan #2, All Levels (2wks) to end on 7/23/2017
  • On 7/10 Load the Intermediate 2017 EN*Full to end on 10/15/2017 
While you are on the Run Durability Plan, it's baseline run work to help get the weight off. You can go longer on the bike on the weekends, to prepare for the final 12 week push.

Please review what Training Plan Central says about the Run Durability Plan and if you want to undertake the challenge...otherwise you and I can hatch another plan!

Best,

~ Coach P

Comments

  • robert boisvertrobert boisvert
    Will do...thanks
  • Coach PatrickCoach Patrick
     ;) 
  • robert boisvertrobert boisvert

    Patrick,

    I have completed an 8 week block of training.  I’m very pleased with my progress.  I am progressively improving on all fronts.  

    However, I do have an area of concern.   My bike comfort and bike power coming out of the swim.  My legs ache and I struggle to get to target race pace.  Not to mention im very uncomfortable getting into aero.    

    It takes over an hour (just riding along) to get close to race power and I never get cozy and my legs never stop hurting.   This happens in both races and in practice.

    There is a significant difference starting out riding or run and then ride.  This is a “Swim” thing. 

    Any thoughts or advice would be appreciated.

  • Coach PatrickCoach Patrick
    @robert boisvert-  that is very observant of you. Dealing with that issue is typically more of an elite concern as top age of athletes need to get to race power as soon as possible.

     I'm happy to offer some advice, but I'm curious to know if you can better describe the discomfort you feel coming out of the swim. Is it tightness in her lower back/hamstrings? Or is it just overall aerobic fatigue/Diaphragm discomfort?

     And regardless of my advice, the best option for you is to stack as many swim bikes together as possible to improve your adaptation at this phase of the race.

    My first inclination is to suggest that you really focus on not kicking in the swim. It's very likely that you are doing additional work beyond what is required in the water. So one option is to work on improving the entire swim, the other more immediate option might be to have you "shutdown" your swim in the last 5/10/15 minutes to see if that improves your adaptation.

    Remember the first 15 to 30 minutes of the bike is just getting your heart rate down and settling in, it's the next 30 minutes that I'm worried about. Any thoughts?
  • robert boisvertrobert boisvert

    Bike/swim workouts-Agreed.  im adding a 30 min continuous swim before long bike  on Saturdays.

    As far as Kicking...I do not kick.  I drag my legs during wetsuit races.  which lends me to think the lack of blood in the legs may be causing the discomfort.  

    Either way.  Swim fitness and practice seem to be the remedy.

    Thanks for the input.




  • Coach PatrickCoach Patrick
    Keep me posted!

    ~ Coach P 
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