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6 weeks to get faster..what's the best plan to use?

Lori AhoLori Aho
in Coaching Forum 🧢
Hey guys,

Just did Racine 70.3 yesterday and I made some serious mistakes on the bike.. went out too hard (zones 4 and 5 the whole race) 
Good news is: I wanted to quit on the run and didn't!  I was upset with myself for messing up the race execution (I know better!!)
Spent 99% of my run dialed in on zone 3, the pace just wasn't what I was trained for...MY fault. :-(  So..lessons learned!!
Now I've got 6 weeks til Maine 70.3 and I'm wondering what plan to use to help me get faster, especially on the run?  Any suggestions would be so helpful!! 
Thanks!! :smile:

Comments

  • Lori AhoLori Aho
    https://connect.garmin.com/modern/activity/1858944032/3    -Bike (Racine 70.3)
    https://connect.garmin.com/modern/activity/1858944032/5    -Run  (Racine 70.3) 
    https://connect.garmin.com/modern/activity/1852877432       -Swim (Pool) 
    https://connect.garmin.com/modern/activity/1845132273       -Swim (Open water)

    Coach P,

    Here's some garmin data from Racine 70.3, and also a recent pool swim and open water swim...struggling to swim well in the open water.  Have been working on sighting like an alligator and swimming like a fish, that's definitely helping but I feel like something else needs tweaked.  Hoping maybe you can see something on the garmin data.

    I want to crush it in Maine the end of August so please let me know your thoughts on pacing and which plan to follow until then..  Thanks a ton! 




  • Lori AhoLori Aho
    Also..forgot to tell you that I had a mechanical thing with my bike and I couldn't shift into my small front sprocket. This definitely made me use more energy going up some of the hills.... 
  • Coach PatrickCoach Patrick
    edited July 20, 2017 12:46AM
    @Lori Aho - thank you for those links, unfortunately you did not make them public so I can't see them. Instead, I would rather use Strava. I just requested to follow you, and if you can please make your training log public then I can view everything. Instructions on how to do that are here.

    Just bump me here when you are done!

    ~ Coach P

  • Lori AhoLori Aho
    All set...thanks! 
  • Lori AhoLori Aho
    @Coach Patrick all set!! Thank you
  • Coach PatrickCoach Patrick
    @Lori Aho - I checked it out. Just looking at your run file made me exhausted. Updside, you now know how hard you can go. Downside, you suffered big time. 

    Here's a comparison of a training ride where the HR builds vs Race Day where the HR takes 44 miles to reach it's bottom point (vs the first 10 miles). 



    Crazily enough you were FASTER at lower watts...and lower HR. 

    I say there's upside as you did PR almost every distance on your run..so you gutted it out, but it wasn't pretty. 

    I don't know what else to say other than PLEASE FOLLOW YOUR ZONES. :smile:  Even just 10 miles to get your HR down will set you up for success over the rest of the day. 

    You job, in addition to ^that^ is to make sure that you still dig just as deeply even if you aren't in the hurt locker at mile 1!   :#

    ~ Coach P
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