Davis Dinkins Year One Coach Thread
@Davis Dinkins - thanks so much for reaching out!
Sounds like since you didn't twist your knee that you likely have a little bit of patella tension or tightness. Icing after your run can help and really work on foam rolling and stretching those quads As they can putt lot of tension on the patella tendon. I have also have some success using rock and tape, but you can Google as another option. For now let's be deliberate and take care of it post run. You are still in the gradual buildup to our race preparation phase which begins in a week Nine.
For the short term, I suggest you adjust your training week to have the following sessions:
For the short term, I suggest you adjust your training week to have the following sessions:
* Monday: swim only
*Tuesday: to the interval bike from Wednesday here, short run if you think it is OK.
*Wednesday: some flavor of run or cross training such as the elliptical to compensate. This coming from the Thursday session.
*Thursday: 60 to 90 minutes zone three bike. The first 30 minutes is warming up and then the remainder of time is in upper zone two to low Zone three.
* Friday: Swim only.
*Sat: long bike, short run if you are ok?
*Sunday: the ABP bike only.
That will keep you plenty fit while giving you a break from the run. Ideally this is just a two week adjustment. Let me know what you think!
~ Coach P
ps - anytime you want to talk with me, you can just reply to this conversation!
* Friday: Swim only.
*Sat: long bike, short run if you are ok?
*Sunday: the ABP bike only.
That will keep you plenty fit while giving you a break from the run. Ideally this is just a two week adjustment. Let me know what you think!
~ Coach P
ps - anytime you want to talk with me, you can just reply to this conversation!
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Comments
Is there a milage goal for the split long runs or is there a total milage goal if they are combined into the am session? Lastly is it o.k. to split as an 1.5 hour morning then 0.5 hour evening, or you prefer an even split?
For the split long runs I'm just looking for total time spent running. You will have a specific race rehearsal run that has a target distance later in your plan, but for now we're just building up the run time.
Swam starting at 6:00 AM in a 50M pool for an hour. I started the 4 hour ride at about 8:15 (travel time to bike trail). Went very easy, stayed aero when possible, and drinking 2 bottles an hour (1 Infinite, and the other water). After about 3 hours I felt the beginning of a head ache and seems like my sweat rate slowed - so I drank what I had left and store stopped ASAP to get 4 more bottles (took a 5 min break and took some salt). Started feeling better - continued easy. Ended with a little slower pace and lower HR than normal training long rides - and about 10-11 bottles fluid (4 infinite and the rest water).
Started the "run", really more of a jog/walk to keep my HR down. Took a bottle with me and it was about 20-30 min of VERY slow jog/walk to get my HR from rising so that I could jog continuous staying aerobic. Had to cut it about 15 min short for time. It was hot and humid here in FL Friday.
Overall I felt surprisingly good starting the run, but had questions:
- Simple hydration issue on the bike, or could it be nutrition/salts needed because of the extra water (infinite mix has almost 300 cal and about 500 mg Na - also had a cliff bar plus the 3 additional endurolight salts at store stop)?
- Elevated HR during the beginning of the jog attributed to #1 or is it lacking run fitness?
Thank you and hope you have a good week.Is it possible for you to divide your one bottle of infinIT into two bottles? This way you're getting in your calories for the hour but every step you take her some sodium and calories and it versus just water. As you know, just water in your gut is no good on race day. It is 100% inert and better used externally.
Of course if you do that, I'm not sure how you will handle those calories on race day. We strongly encourage Our athletes to use the nutrition that's on the course unless they have a physical reaction with it or a problem. It just makes life a lot easier without needing to stop to mix powder or have multiple bottles.
Option 1: continue with one bottle infinIT, one bottle water and hour. Alternate drinking to extend effect of infinIT. Include one salt stick pill per hour on the 60 minute work to keep got happy. Endurolyte pills are useless.
Option 2: divide infinite into two bottles, slightly diluted. Try that in your next long ride and also add the salt stick pill. On the hour.
As the elevated heart rate on the run, that is due to dehydration. Remember that we want you to run at the beginning using the heart rate you exited the bike with. So we forever to read over the last hour of the bike was 145, then the first 30 minutes of your run should also be at 145.
Once you have settled in the started eating and drinking, you can then begin to pick up the effort which will see an increase in our right to your normal zones.
Here's your personal Coach Thread, 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 here to guide you through your first year on EN, so you can always come back here.
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Your Notes
I am a 41 year old male. My most recent race of significance was the Gulf Coast 70.3 on May 13, 2017. I finished under 6 hours but they canceled the swim (so I anticipate it would have been a little over the 6:30 mark. Last year in October I did the Beach to Battleship 70.3 in NC. Handful of other sprints and an Olympic distance.
I have been following the 20 week beginner IM training plan I purchased from you all and am on week 12.
Enjoy the swimming and cycling, not so much the running.
Your Races
09/24/2017 - Ironman Chattanooga (A)
Your Season Update
These are your recommended training plans, including the date you should start each one (sometimes you won’t complete a full plan but transition to another one). You can change your plans on the Training Plan page by clicking the Move / Change button.
Learn more about each plan on the Training Plan Central Page.
Coach Notes
With your race about six weeks away, there's plenty of work to do. Our priority is getting in the long bikes to make sure you have the foundation you will need for race day. Around that we will need lots of little runs. I understand that running isn't your favorite, especially with your knee. So let's be cautious around that but diligent as well. Even if you need to break the runs up into smaller chunks, I will take it.
It's about time that you start thinking how are you are going to execute on race day. This dictates a lot of our training paces in nutrition. If you haven't done so already, please set over to our Resources/Race Execution Page so you can learn more. I would plan to sit down for about an hour of reading and learning. You can also ask your teammates in the Chattanooga forum for more information.
Let's get to work!
~ Coach P
- Let me know what your plans are for Labor Day weekend and I can help you out!
Best,~ Coach P
Gearing on bike is currently 11/23 with what I believe is a 55 front. I do have a 12/28 cassette I could swap?
There is an open water swim organized for Sat 8/19. I would like to move camp weekend start to that day - which pushes the second/third day back too. What can I miss or combine the following week to get back on schedule?
For Labor day - I can squeeze in a morning run or maybe a swim on Friday the 1st, but after that no training for 3 days until Tuesday morning the 5th. Work schedule is flexible so I can move the long ride(s) I will miss - I would like to keep that longest run of the plan to before that weekend. What should I adjust?
Lastly, there is an olympic distance close by on August 27th… Too much between camp weekend and the 3rd rehearsal weekend? Or is it something we can work into being a benefit?
Thank you for the help.
1) Yes, you should swap in the 12/28. You'll be much happier in those intermediary gears where you don't have to skip very much, and you don't lose a lot on the upper end with that beastly front ring.
2) Yes to that swim....very cool! So you'll do the long run on Monday...so you'll have to skip the monday, take Tuesday off, and get back on track for Wednesday with the bike/run (but just be steady, no intervals, as you'll be tired). Then consider dialing back the planned Thursday long run to 75% or 80% of the written workout, as you'll have just done a long run on Monday.
3) I like you doing the long run on the Thursday before you leave, then just shut it down to "recover" while you "relax" on your weekend.
I say that you return to a normal Tuesday workout, but make your Wed ride a long one from the past Saturday. This lets you hit work and be good moving forward. Then back on track for Thursday and beyond as planned.
4) The race sounds fun...besides you'll need a break after all these long workouts!!!! So normal week through Friday, Saturday is an easy early ride of 2 to 3 hours, with a short brick run. Barely sweating...then Sunday race!!!
Finished IM Chattanooga last Sunday. Great day! Learned a lot and really enjoyed it.
I think I am going shorter for a little while with maybe the FL 70.3 in April. I need a break from the long days but do want to improve my running.
I can swim almost any day of the week, and prefer bike days of Tues/Thurs/Sat. What plan is good (after a couple weeks off)?
I would also love to hear what your lessons learned we’re out of Chattanooga. What would you do differently regarding nutrition, or pacing?
Have a great weekend,
~ Coach P