Natalie Pilon's Micro thread
Hi Coach Patrick,
With IMMT complete my attention now shifts to Lake Placid 70.3 on Sept 10th.
My TSR and screen cast from Coach Rich ended Aug 20th with the comment we would address the remainder of my season after Tremblant.
Any guidance you could provide for Post race recovery and 70.3 prep would be greatly appreciated.
Thanks,
Natalie
With IMMT complete my attention now shifts to Lake Placid 70.3 on Sept 10th.
My TSR and screen cast from Coach Rich ended Aug 20th with the comment we would address the remainder of my season after Tremblant.
Any guidance you could provide for Post race recovery and 70.3 prep would be greatly appreciated.
Thanks,
Natalie
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Chiming in here until Coach P- gets back on the grid. First of all, Congrats on IMMT!!!
Sept 10th is really less than 3 weeks away, so essentially you will not be "training" in between... You're goal in the next week or so is to simply get your legs to feel somewhat "normal" again. For me that means swimming several times if logistics allow, a few longer walks, and maybe getting on your bike to do an EASY spin or 2. And I mean STUPID EASY. It's just to get your legs moving and flush out some of the bad stuff. In an ideal world you will be setting yourself up to get in a ~2 hour or so ride in this weekend at something a little less than IM effort. Then next week will be a couple of normal-ish workouts, like a couple of easy "IM paced" runs with a few pickups if your legs feel good. And maybe some shorter 5-7 min 85% intervals on your bike and more swimming. The week before your 70.3 should normally be taper, but for me that Saturday a full week before your race would be your one "Solid" workout... Think ~2hr ride at goal HIM pace, then a 2-3 mile run at HIM run pace +15-30 seconds/mi. Then follow essentially a normal 70.3 "Taper Week" after that by loading a 70.3 plan ending on your race date and just do what it tells you.
Natalie
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
Ok, from scratch it is...you are fit, it's just hidden right now. I saw your fake twin sister in Kona this year...Mariah and I were like OMG IT'S NATALIE! So funny...anywho...I have you doing Run Durability Program for now to get a baseline before we roll into next year. See the notes below...
Your Races
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.
Your Notes
Current fitness is in the negative digits. All training fell by the wayside this year. Completed a 5km swim across the St. Lawrence at King Wolfe Swim then IMLP 70.3 in September with zero training. A bike course which I have completed countless time in just over 3hrs took me nearly 4!
I have registered for IMMT 70.3 June 2019, the 5km King Wolfe Swim in July and IMLP70.3 in September for next season.
My hope is rebuild my fitness to where I know it should and needs to be.starting from scratch!
Let's get to work!
~ Coach P
Thanks Coach P!
Time for me to get to work.
Natalie
😎