Todd Glass Micro Thread, 2 Weeks Out. Only freaking out a little bit, AAAAAHHHHHHHHHHHHHH

Todd Glass

Coach P.  Since I have had a prolonged off season, 1 year, plus another knee surgery, i am a little lost as far as zones.  I noticed the new OS plans do not test the first week.  I am assuming it is ok, to test MOn/Wed like in the old plans in order to give me a jumping off point.  I have been working out the past 2 months so it is not quite testing from zero.  Hope all is well and congrats again on your return.   --  T.

Todd Glass

I am an idiot.  I just saw on the plan where it talks about testing.  Please resume your normal activities.  :}

Coach Patrick

Great to have you back even if you are new and improved! I hope the family as well and I look forward to working with you. Happy Halloween!

Todd Glass

Patrick,

The time has come.  I need to get things started for my assault on IM WISC.  I think it is my 7th time doing the race and am hoping to continue getting a little faster.  Let's go with a little backround.  After The Jan OS I have jumped in to the get faster plan.  I am limiting my runs to 4-5 week as it is a strength and where I am most vunerable to injury.  I have not tested in a while but I would estimate my Vdot around 54-55.  I have spent a good deal of time on my bike, though my long ride has been capped at 50 miles.  My FTP hasn't been offically checked in a while, but should be about 285.  With my current weight of 165 that puts me right about 3.8 W/Kg.  I know this is where I need to focus as my limiter is likely my cycling muscular enduance.   I have been swimming a self derived plan that has not taken much time but has me starting a pink/red mist combo ( last 3 sets revert to 300's) at 1:26 pace. Two years ago I did Wisconsin with  pretty good results (10:33 1:04, 5:33, 3:48).   I have some pretty specific time goals, but I don't know if now is the time to discuss.  Maybe first, I want to make sure that I am in the right plan right now.  I didn't really ask for a season map, because I did not want to get too neurotic too early.   Let me know any initial thoughts and any information you need I will jump off from there.   I don't plan to be a pest but I am really going to try to use the whole power of EN this time around.

And, I am really jealous of all your great riding.

Todd

Todd Glass

bump, because I think it got lost...

Coach Patrick

@Todd Glass. Thanks for the bump! It wasn’t lost, this is one of those posts that I need to sit down with for half an hour and do a bunch of calendar action. Not easy for me to complete while on the phone. I will make sure I hit this today!

Coach Patrick

@Todd Glass - thanks for the time. Each athlete situation before I comment. Whenever possible, I like to

Before we dive into the season, let's take a look at your race in 2016. You averaged 165 W on the bike for a 5:3x and you an a 345. Given your FTP and your vDOT numbers, both of those should have been much much faster.

I would expect your bike Watts to be much closer to 200 (think 5:15)… and I would expect your run pace to be well under eight minutes per mile...say a 3:25 finish time. 

Looking back at your training, it seems that you only had three weeks where you exceeded 10 hours of training. So while I agree muscular endurance is a limiter, I think overall you're missing some depth of volume for your training. If you truly want to go faster, we are going to have to figure out how to working some more training time for you.

You basically have three weeks until you are 12 weeks out from erase. So the question is how to maximize the three weeks to prepare you for the final push to Ironman?

The first part of determining what your goals are for the day in terms of time. You're welcome to put them here in your thread.

The second part is getting to work on the bike. We need plenty of biking in the next three weeks to establish a good baseline and accelerate your fitness development. Here is how I would structure those weeks for training right now:

Mon - Swim, 3 mile run

Tues - 60' FTP Bike, 3 mile run

Wed - Medium distance run (60') @ TRP

Thu -  60' FTP Bike, 3 mile run

Fri - Swim, 3 mile run

Sat - Bike Long. Ideally 4 to 5 hours...no speed...just spin and eat, aerobars as able.

Sun - Bike 60' to 120' indoors, ABP work as you can.

This program will get you somewhere in the neighborhood of 10 hours a week of cycling. Completed over three weeks you will essentially have packed three months of cycling into one month. That will really freeing us up to focus more on quality bike training as the runs and swims get a little longer after June 4th.  At that time you'll load up your 2018 Full Plan, Bike Focused, and do the Level 3 workouts. 

Let me know what you think!!!

~ Coach P

Todd Glass

@CoachPatrick It is going to sound a little strange but other than the last 6 miles of my race 2 years ago I  never felt like I was really pushing.  It is good to see that you already think I should have gone a bit faster.

Also, I know the Strava looks a little light.  I don’t always record all my workouts.  And yes, i did listen to your podcast about data tracking.  I am not sure where everyone finds the time.

I feel like I am near all time fitness levels at this point.  Therefore, I have pretty lofty goals for this race.  

Swim 58:00 - 1:02

Bike 5:15 - 5:25

Run 3:20 - 3:30

I think it was Mark Allen who said that if your goal is easily attainable then there isn’t really a challenge.  There needs to be a reach.  My reach goal is just at 10:00 Hours.  Yes, I’ve put it out there.  I feel I have under performed on many of my IM races.  This is likely due to the horrible IM blow ups I had pre EN many years ago. 

I want to race the ironman not just do an ironman.

I have a lot of space almost every week to do more, just haven’t because i really tend to follow the training plans.  However, once every 5 weeks I have to take call on the weekend.  it happens to be this weekend. No way I can get out for 4-5 hours straight.  I do like the plan over all.  I am going to try to switch Friday and Saturday this weekend.  Also next weekend, Memorial Day, Weekend, will be a long bike weekend, as I plan to head to Madison to ride the course for 2 days.

Ok, thats a lot of information.  I look forward to your thoughts, i will have my TP membership by Monday so I can really start the data collection. 

As always thanks.

TG

Coach Patrick

Todd -

I agree with you 100% of the goals, go big or go home. You certainly have
the Pedigree to do it, it’s more a function of aligning your fitness and
execution in such a way that you can be a successful as you have the
potential for. And that is no small task.

At the end of the day, the race is all about the bike. We need a strong
bike to set you up to run the quality study run you can. Complementary to
this is the nutrition execution which we can easily develop early in the
year. First order of business is getting time on the bike.

Also, you don’t need to have a TrainingPeaks account to track the data. You
could just take it all to Strava that’s fine. Your Garman should log
everything all you have to do is make sure points there. Believe me, no one
is manually updating their own data the stai at the end of the day, the
race is all about the bike. We need a strong bike to set you up to run the
quality study run you can. complementary to this is the nutrition execution
which we can easily develop early in the year. First order of business is
getting time on the bike.

Also, you don’t need to have a TrainingPeaks account to track the data. You
could just take it all to Strava that’s fine. Your Garmin should log
everything all you have to do is make sure points there. Believe me, no one
is manually updating their own data these days.

~ Coach P

Todd Glass

ok a few last things for now.
1.  Run no longer than 60 min on Wed?   Sounds good to me. TRP only?  I have an out and back down then up hill so the return is always harder
2. I assume the TP metrics are beneficial, so I will ask the help of the EN tribe for guidance.
3.  How do you feel about starting a long ride on Swift and make a quick transition outside as weather and kid schedules allow?  
4.  Can I borrow some of your FTP?

Thanks again

Coach Patrick

Yesterday our run on Wednesdays and yes to using Hills for it.

The metrics are helpful, so don’t be afraid to ask!

I am 100% OK with the split long ride. I honestly end up doing most of mine inside anyway as I’m just too lazy. But 100% up to you!

Unfortunately I don’t have that’s possible, but I honestly don’t think you really need it!

Todd Glass

Coach P.

As long as weather allows I am going to head up to Madison to ride the old course again as they have gone back to the original.  Bummer b/c I really liked the new one.  My plan is to follow our week as below, but ...

Mon - Swim, 3 mile run

Tues - 60' FTP Bike, 3 mile run

Wed - Medium distance run (60') @ TRP

Thu -  60' FTP Bike, 3 mile run  

Fri - Swim, 3 mile run

Sat - Bike Long. Ideally 4 to 5 hours...no speed...just spin and eat, aerobars as able.

Sun - Bike 60' to 120' indoors, ABP work as you can


Change Thursday into a usual pink/red mist, Last one I started at 21.25 almost to my goal
Friday  - 80 - 112 as weather allows  PM 6 mile run  on the course Zone 1 to TRP
Saturday - 80-112 again as weather allows
Then I have Sunday and Monday totally open.  Any thoughts.  Don't mind baking bike miles, but wanted your opinion.

also.  I seem to have lower watts when doing a Zwift race as compared to  just riding intervals.  I think my old Cat 3 self is riding a varied VI thinking more about racing.   I was going to drop most of those at this point and move to straight intervals.  Again any thoughts.

Thanks - Todd

Coach Patrick

 I hope the weather holds up for you! Having an extra day maybe nice if there’s thunderstorms or something so if you were to do just what you said above regardless of the day, that’s a pretty good weekend.

Extra credit session would be a two hour easy bike followed by a 90 minute easy run. If you can squeeze that in on Sunday, for example to take Monday off, that would be perfect. This is a great chance to practice bike and run nutrition and check in on your heart rate/pace.

As for the racing, I know what you mean. As the season progresses it’s much harder to keep the what’s up across the board. For me it’s not just about a higher number it’s about earning TSS. I definitely earn more one racing then on my own, and it’s more fun for me. I authorize you to choose the best method that works for you!

Todd Glass

Coach P. or anyone who may read this......

Panic is setting in.  Family issues are undermining my season ending push.  I have had to change somethings for this week and will have to for next and am looking for your thoughts on my up coming week.  I know it is short but any quick reply would help.

Mon - run 5 miles, swim 3100 yards
Tues - Will do Wed bike/run workout
Wed - Tuesday Run swim workouts
Thursday - I have about 2-3 hours in the am and 3-4 in the pm.  Was thinking an ABP type ride in am and considering an afternoon swim maybe steady 4200 yards
Friday - I have from when I can get going to 12:00 then I have to sit in a car for 7 hours.  Planning on Zwift race pace bike 4-5 hours followed by 4-6 mile race pace run
Saturday 2.25 hour Run, Will not have access to ride or swim 
Sunday - will be up early and driving back 7 hours so may consider light jog/walk or spin when I get home.  

I want to maximize bike time and not miss the big run.  i will be in the great state of Mississippi so I am sure it will be hot, so I am going to work on race hydration and fueling.

I feeling an all time low and want to make the best out of my situations.  

HHHHEEEEEEEELLLLLLLLLPPPPPPPPPPP.  

Todd

Todd Glass

Bump..  Because


I can not believe I made it to page 2 in less than 24 hours.   WE are a needy team from time to time.  

and

I'm FREAKING out

that is all

Coach Patrick

@Todd Bray your plan is great. Your low now but you had your biggest week in 3 months last week so it smdies add up! Fatigue is natural...don’t punish yourself. Instead just get the time in. 

I am stalking you on Strava and don’t see the long ride there....but you were in Innsbruck this AM for 14 miles. Do what you can (long run in the heat would be a great session). If you need to yu
coyod make up for lost time with an additional Am run on Sunday, say an hour. 

Standing by...

Todd Glass

Now I’m hurt. . I was there. I knocked out an even hundred with the Asia 120k group. I added a little in the front and back. I went well. 100 miles. 4,000 ft of climbing. It should
Be up on the Strava. I averaged above 21 after a slow warm up. The pack broke apart after 2 laps and the rest was a solo mission. Run was a sweat fest, 90 degrees. Now the legs are propped up as I am
I’m the midst of a 7 hour car ride. Will run tomorrow as long as the body can handle the heat of Mississippi.

Todd.

Nice ride today.

Todd Glass

Coach P.

Last week went well.  2 hours 16 mile run in 75 degrees and 100% humidity actually went well.  Especially after a hard 100 mile trainer ride in under 5:00 hrs with over 5 feet of vert.  Nutrition is coming around.  Posted in the forum for final thoughts.   I am still freaking out as this week represents my last bit of chaos before the race.  

Simply put, I am on call from Saturday 7:00am to Monday 7:00 am.  Not to mention my usual 7-7 24 hour shift on Tuesday.  So how do you think I should break up my week.  I know we max out our run this week so I assume that is key.  I do not work on Friday so I have all day to train.  Not sure if I should follow the the long run with the long bike.  It seems like a little too much, but again that is why i am asking.  So really in the end, when should I run?  How should I best use my totally empty friday?  And are broken 2+ hour sets on the trainer better than none at all if a long ride can not be done.

I have had way too much personal and work stress these last few weeks and I feel I am destroying all this good fitness.  After this week and weekend it is all about the race.   Race plan #1 should be up  in 1 week.  

Thanks again

Todd Glass

Coach Patrick

Todd - Your feelings are normal, but is important to note that you’ve put up some really good workouts in the last few days. In other words, just because you’re training week isn’t perfectly designed and executed today, doesn’t mean that you aren’t fit or that you were losing Fitness.

There are plenty of times in our athletic lives where our mind is the enemy. This would be one of those times!

Tuesday’s work, so we deal.

Wednesday is bike intervals with a short break run.

The Thursday and Friday combination is interesting. I personally would rather have you ride along and Thursday and then run long on Friday but the rest of the day to recover on Friday. I’m not sure if you will be able to get a long ride in on Thursday or not. If not, you could squeeze the long run in on Thursday, and then followed up with a long ride on Friday regardless.  Tuesday’s work, so we deal.

Wednesday is bike intervals with a short break run.

The Thursday and Friday combination is interesting. I personally would rather have you ride along and Thursday and then run long on Friday but the rest of the day to recover on Friday. I’m not sure if you will be able to get along riding on Thursday or not. If not, you could squeeze the long run in on Thursday, and then followed up with a long ride on Friday regardless. It will be nice to have you outside in the aero bars getting a really nice long ride in as part of your progression to the race.

If you bike Thursday and Run Friday for the weekend is relatively free to get in one more ride. The other day I would do a swim to get your technique back on.

As you can see from the above, I’m not worried about swimming much at all! Let me know about the week.

Todd Glass

Patrick,

Let me know if this works. 

Wed - bike interval and short brick run
Thurs - 3 hour ride at faster than race pace.
Friday - long run, easy and i mean easy 2500 straight
SAturday - get in as much ride time capped at 6 hours in 2-3 broken rides as work allow.  Try to keep sessions at no less than 2 hours
Sunday - try to get in 3-4 hours 2 broken rides as work allows. 

Try not to panic if I don't get them in.  Work on my Race plan and focus on next week be the best, most consistent and full of sleep week I can get.

Thanks as always.  

Coach Patrick

I think the plan is great. Remember even though you may not be getting the complete benefits of a straight ride, the mental toughness to get back on your bike again and again certainly ccounts for something! You could always try and push the Sunday ride or at least the second Sunday ride closer to half Iron Man effort.

Agreed 100% on recovery and self-care.

Todd Glass

Looking for your last minute thoughts, though I do have two more weeks. Looking for a little last minuter guidance and thoughts. I have some comparisons for you.

IMWisc 2016 5:30 171NP/160Avg HR 120/144 Avg/Max Ran tired, but it was a little hot 3:43

Last 112 Zwift 198NP/196Avg HR 116/139 95 degrees when I did my brick and it went ok, kinda.

I can not stop thinking about my could have versus my should have bike. I would love to put up the fancy numbers, but when it comes down to it, my race will be made on the run. A 5:25 and 3:30 put me where I need to be. I went into my last ride targeting around 200 watts and I think it went great. Was considering dropping it to 195 given the steeper hills I will be dealing with and giving me a little left over for the run. Of course, I am 2 weeks out and can not re thinking my plan. I guess I am just looking for your thoughts. My last long run and rides have been out of this world, so I hope the best is to come.

Thanks - Todd

Coach Patrick

Todd -

i I think you are in a great place right now. Your fitness is trending upwards and you are hyper focused on having the best possible overall race.

The big thing is to not complicate it all. you are stronger so a well executed Bike will, by definition, mean you are faster overall.

With that much more watts, you can focus on pacing it and great nutrition; and still be fast then take it to folks in the run (after a first smart six miles).

~ Coach P