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Alan Brown Official Coach Thread

Coach PatrickCoach Patrick
in Coaching Forum 🧢
@Alan Brown I updated your forum thread to here, in the new Coach Forum...so be sure to follow this one (via the star). 
Great call yesterday..here are my thoughts for you:
  • Know how to pace early bike at IMLou -- Go back to your long rides and find that early HR so you know...I think it's 110 - 120 ish. Call it 120. 
  • Know how to pace the first six miles of the run at IMLou.  Go back to your long runs...you'll see the HR Average of them, which is your ultimate goal. But first, you run the HR you get off the bike with (be sure to check in those last few miles into T2) and then you can eat and drink. Once through those six miles, you can build it up to the Run HR you are used to seeing. 
  • Really spin up the hills -- You need to just Sit Up and Spin when the road goes up. Don't fight it!
  • Gearing homework -- Tell me what your front outer ring and your biggest ring in the back are for gearing.
Keep up the good work!!!

~ Coach P

Comments

  • Alan BrownAlan Brown
    Gearing is 50x34t and 28.  Let me know your thoughts!  Thanks Patrick!!!
  • Coach PatrickCoach Patrick
    @Alan Brown -  that gearing is perfect. You have zero excuses for not being able to spend up those hills!

    I bet if you go and look at your cassette the bigger rings closer to the spokes in the back probably look brand new because you never use them! Just like the small chain ring on the front! :D

    You might want to take a minute and adjust the main screen of your bike computer to show cadence. This way when you drop below 80 you can start making changes to mitigate the cost of climbing. I swear that making even the subtle change will have huge downstream impacts to you or run, we just need you to get used to it now in your final training.

    Keep me posted! 
  • Alan BrownAlan Brown
    What about training for now up to Lou?  HR seems to have returned to normal (for me).  I have done 2 6 mi runs and a couple of 3 mi runs, several 1 hr bikes, a 4 1/2 bike last Sunday and several 3500m swims.  Mostly looking for your recommendation on bike and run up to Lou.   Thanks!!!
  • Coach PatrickCoach Patrick
    @Alan Brown - You can go long on the bike this weekend according to the plan. Next Thursday is your final long run, it will be nice to have you in the 90 minute range there. Other than that, you can go crazy with the swimming. Everything else is kind a gravy. 

    You may want to keep on the run frequency going to stay sharp… You can make a difference in terms of staying on this and confident in your run. And it helps to keep the calories off. By this I mean on the days you’re not scheduled to run out again at 2 to 3 mile short run at target race pace.

    Next weeks long ride is really only on Saturday with Sunday off.At that point, getting logistics done, like final shopping and setting up your ride for the race, become significantly more important.

    If you want to go ahead and take a look at the plan and off for an adjusted schedule, I can also give you feedback on that as well.
  • Coach PatrickCoach Patrick

    @Alan Brown - 

    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 M/W/F each week.


    Power User Tip: Click the Star icon by the Title of this thread to subscribe, and you'll get email updates when I do reply.

     

    Your Notes

    Since Oct primarily focused on run durability with some bike work. No swimming. Will take the month of Feb skiing with some, minimal running. 

     

    Your Races

    • 06/03/2018 Legend Half Triathlon 
    • 07/28/2018 Route 66 Half Triathlon
    • Ironman Wisconsin 2017 (2018-09-09) #IMWI_18

     

    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.

    • Last updated by Coach on 02/07/2018
    • On 2/5/2018 Load the -- Run Durability 3 (7 months out) -- 4 weeks to end on 3/4/2018
    • On 3/5/2018 Load the -- Bike Focus Block, 6 Weeks to end on 04/15/2018
    • On 4/16/2018 Load the EN*Half to end on 6/3/2018
    • On 6/4/2018 Load the Post Half Transition Plan, All Levels (2wks) to end on 6/17/2018
    • On 6/18/2018 Load the EN*Full to end on 9/9/2018
    • On 9/10/2018 Load the -- Post Ironman Transition Plan, All Levels (4wks) to end on 10/7/2018
    • On 10/11/2018 Load the -- Run Durability 1 (9 months out) -- 4 weeks to end on 11/7/2018
    • On 11/8/2018 Load the -- Run Durability 1 (9 months out) -- 4 weeks to end on 12/5/2018

     

    Coach Notes

    Great to hear from you!!! I think you should keep up the RDP work for Feb with the skiing. Just try to do daily / frequent short runs and get the weekly mileage close to 18 to 20 miles per week (1 day no running is fine).  When you come back, I'd like to see you do the Bike focus plan to get stronger there to set the tone for your year, then a short EN*Half Plan build into the first Half (just about 7 weeks). Recover and then the EN*Full Plan right through your half and into Wisconsin!

    Let's get to work!

     

    ~ Coach P

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