Barb Spitler Official Coach Thread

Coach Patrick

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

I have not been doing triathlons or marathons, due to lower back issues, and now, plantar faciaitis I'm addressing those issues, and have signed up for IMLOU, since I have unfinished business from 2010! 

  

Your Races

• Ironman Louisville (2018-10-14) #IMLou_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 12/04/2017
• On 12/4/2017 Load the -- Run Durability 2 (8 months out) -- 4 weeks to end on 12/31/2017
• On 1/1/2018 Load the -- Run Durability 2 (8 months out) -- 4 weeks to end on 1/28/2018
• On 1/8/2018 Load the Beginner OutSeason (Bike Focus) Plan, 14wks to end on 4/15/2018
• On 4/16/2018 Load the Swim Camp to end on 4/29/2018
• On 4/30/2018 Load the Intermediate Bike Focus Block, 6 Weeks to end on 6/10/2018
• On 6/11/2018 Load the Intermediate EN*Full to end on 10/14/2018
• On 10/15/2018 Load the Intermediate Post Ironman Transition Plan, All Levels (4wks) to end on 11/11/2018
• On 11/12/2018 Load the -- Run Durability 1 (9 months out) -- 4 weeks to end on 12/9/2018

Coach Notes

Barb...great to hear from you..I am really excited to get to work with you....but first you have to be healthy!  I have outlined what I'd LIKE for you to do, but I want to understand what's the best path forward for you. So please review what we say for the OutSeason Plan and the the Bike Focus plan. 

If you can't do the Run Durability Program then you can I can use the "Return to Run" progression from the Run Wiki.

Keep me posted...let's get to work!

 

~ Coach P

Barbara Spitler

Hi Patrick.  I have to start from scratch.  Had medical issues and haven't been training on bike and swim.  Just got back to running. Hitting bike and pool next week.  Stupid question, I'm certain, but is there anyway I can get ready for LOU?

Coach Patrick

Of course you can... but these next six weeks are the hardest. Can you give me more details on what you mean by “scratch?“ Have you been doing nothing or are you coming back from an injury that’s really impacted your run, or your bike?

The big thing is to make sure these next six weeks you are consistent but you’re not trying to hard.  You can still load the bike focus plan for Monday, but I suggest you make it the beginner level and really just focus on implementation of recounts versus intensity.

Please take a look at the plan and then let me know about my questions above! We can do this! 

Barbara Spitler

I have had plantar's faciatis for approx. 12 months, and haven't been running, until recently.  My run has been sporadic, but usually once per week, for approx. 60 minutes.  Haven't been biking.  I have however, for the past 6 months, been strength training with a personal trainer, building overall strength, but particularly leg strength.  I periodically have issues with right piraformis/ham, but I have lower back issues, and this happens.  I won't let it stop me.

I had mentally 'checked out' of Ironman, but am thinking that I could do this with your assistance and approval that I can indeed.  I have gained quite a bit of weight, but have recently joined Weight Watchers, and am losing weight, while eating clean. I have the hotel, and paid for the race, so I figure I will train and as I get closer to the race, I'll know if I have what it requires, or if I should shelve it.  I won't know until I try, right?

I'll load the bike focus plan, beginner, and focus on implementation rather than intensity.  Once I complete that, you can let me know what to load next. 

Thanks Patrick. 

Barbara Spitler

Forgot to mention that I'm going on a bike tour through Portugal from June 16-24th  This bike plan will help me prep for that.  After that, I leave for Salamanca, Spain.  Don't know what access I'll have to bike or pool....

Coach Patrick

@Barb Spitler - Other but you’re not letting any of this stuff you have! I think the best approach is to follow that plan, but really ignore the runs. With a 60 minute run once per week, you could easily handle for 15 minute runs during the week as well, which is what I would recommend. The run frequency is super important so it’s much of that is you can get in the better.

The first part of this running is just getting the neuromuscular stuff up. There will be a time for Run Fitness later, for right now we just need to get your body used to running often. Frequent short doses are the right Rx. 

 Adding the bike and the run back and will really help, especially as you dial down a little bit of the strength training. I don’t want you to eliminate it altogether, but maybe reduce it a bit? What do you think a basically could look like for you? 

Barbara Spitler

Bike training, with short runs during the week...  Sounds good!  How does strength training once per week sound?
Sorry, but your first sentence didn't make sense so I can't answer to any question you might have had. Lol. 
I'm super excited to work on this and see how it goes!!  Feels good to have made the decision to tri!  

Coach Patrick

@Barb Spitler -  I meant to say how excited I was that you’re moving forward with your athletic life and making the most of every day. Lots of adventures this year!

I love the idea of strength training once per week. It doesn’t have to be too much, so don’t join any kind of P 90 X 90 minute sufferfest class.  We are looking for a string session that complements the work you’re doing aerobically vs inhibitimg it. 

Barbara Spitler

Thanks Patrick!  Was on the road this weekend for work, clear down to NC, so missed bike/run session.  Will not miss any this week.  I have a certified personal trainer for my strength training.  No P90X for me! LOL!
Do you recommend I train with HR or invest in Power?

Coach Patrick

We race with heart rate so at the end of the day you would be OK with it, but if you were trying to improve the bike power is the way to go. You can see such granular data for each session that improvement is practically inevitable. And having a power meter on race day for the early miles and critical Hills is kind of like cheating.

Feel free to ask the team for their recommendations in the power and pace forums!

Barbara Spitler

Thanks Patrick. I’ll get recommendations from the team. I’m very illiterate in power meters! Do you think that I can add Steelhead into the mix, on August 12th? Will I be ready? Haven’t hit the pool yet.

Coach Patrick

I think the team will be your best bet, as they can help you walk through which one will be best for your level of ability/technology understanding as well as your bike set up.

Yes we can add steelhead but it might become more of an Arco bike play demonstrate a half. We need to be very mindful of your plantar fasciitis and keep you healthy. As long as you’re willing to stand down a bit on that race day if needed, I’m all for it. Let me know!

Barbara Spitler

Still haven’t decided on Steelhead. I’m a ways away from having mileage for that. What do I load next, when my bike focus is done? Legs are cooked but  doing my time. My bike guy is settling me up with power, next week. Looking at options based on my level and need. 

Coach Patrick

 That is very exciting news about getting power!

Next steps is hard to say. Once you’re beyond the bike focus plan you have a lot of flexibility. You could, for example go over to do the run durability program again and we work together to put some bikes in there. It might be nice for you to have a decent baseline in the running game while you recover from the training load and refocus yourself. Thoughts? 

Barbara Spitler

My hamstrings hurt at connection to glutes,  and legs feel dead. Had to cut short my bike workout yesterday to 48 minutes. I did the reps but didn’t have it to keep going. I’m foam rolling and looking for a massage therapist. 
I still have 3 weeks for bike strength, and will be biking for 8 consecutive days on my trip. Run Durability sounds very doable, since I probably won’t find hotel workout rooms in Portugal and Spain. Easier to find places to run. I’m accustomed to running Galloway Method. It’s what works for me. I have a Galloway group I run with. Is that okay?

Barbara Spitler

What do you say about my legs being dead?  Typical for this particular workout?

Coach Patrick

 Yes, Galloway is 100% OK. I personally like the structure it gives updates on race day and how it makes Training very manageable. I agree that run their ability on the road should not be a problem which will hopefully come any type a tendencies! :-)

Rather than look at an individual work out, I recommend people look what set up the fatigue. Did you rest the day before? Did you get an a good warm-up before you started the intervals? Those are two of the bigger issues that usually Occur. 

 If those don’t ring any bells, then we take a look at your cadence for this particular work out. Were you able to hold a sustainable RPM or were you pushing a really low number that caused the fatigue? 

Barbara Spitler

I leave June 14 for Portugal.  On June 15, I begin an 8 day bike tour through Portugal.  When that ends, I head to Spain, where I plan to run. Still thinking about Steelhead, but concerned about ability to pull it off.  Can get back to pool and get my swim going on. Just wondering if I have time to build distances for bike and run.

Coach Patrick

@Barb Spitler - I think you'll be okay.

• Swim isn't a worry. 
• The run needs to be up to 4 hours a week of consistent run/walk miles (at best) by end of July...this can include hiking time in there. 
• Ideally a long run in the 90' range, again by mid-July with this so you can hit a few weeks. 
• The bike will grow in Portugal (fun!!!) and we can ramp it up when you get back. Maybe block off a weekend for some more tri-bike time when you return (the fourth?). 
• Let me know!
  

~ Coach P

Barbara Spitler

Hello Patrick!  Back from Portugal and Spain!  Our bikes were Specialized RockHoppers!  5 days of biking, with some serious hills and heat! I did pretty well, but was at the back most of the ride. Bikes were heavy as hell, and no clip ins. No running in Spain.  Very, very hot.  However, I walked an average of 4-5 miles per day, on cobblestones. Running has not been happening, but plan to go out tomorrow, and see how my run/walk works for a 4 miler.  Plan is to ride my bike as well.  Did 20 miles yesterday, with a friend.  We melted in the heat. Getting together with my bike guy now that I"m back from Europe, to get Power. Given this info., where shall I go from here?  I think Steelhead is a no go for me. Don't think I can be ready for it.  

Coach Patrick

 I agree that still have sounds pretty far-fetched at this point. I prefer that you get back into the rhythm of training especially considering just how hot it is out right now. It will be a bit of a stretch to have you come back and try and get race ready in short order. 

 Even though those bikes weren’t perfect, sounds like it was a fantastic workout! And the fact you were in Spain just makes me jealous. :-) 

Let’s get you back on a regular schedule and training with Power and we can go from there.

Barbara Spitler

Hi Patrick.  Well, since I came back from my European trip, I had to wear a walking boot on my left foot/ankle for a week.  My ankle and foot swelled up terribly.  Was supposed to wear it for 2 weeks, but I stopped as it was back to normal and seems to be pain free now. I haven't been running, and just got back on the bike for the first time since July 4th.  Just did 19.5 miles.  Have been in the pool, but nothing is anywhere ready for an IM on October 14th.  
I don't know if IM will let me roll it over to next year, or perhaps roll to another race in Nov. or Dec. On a good note, I'm getting power pedals.  Bummed out right now. Will keep swimming to get my distance going on, and will keep getting on the bike, but I'm realistic as well....

Barbara Spitler

Will continue to bike and swim, and will run this week. Doing a sprint tri a week from Saturday.  Increasing swim distance as well.  Let me know what you suggest at this point.

Coach Patrick

 I think the best bet is to find out what your options are from IRONMAN first, before we make any decisions about your training.

Do you know what the onset of the issue was? Was it travel or something you did over there or running itself? I am unclear about that. We can certainly push you back onto return to running program, but The first order of business is establishing some consistency on the bike and in the pool. My initial recommendation would be to follow the bike and swim workouts of the plan without the run just to see how you feel. The majority of the work on race day happens on the bike which makes Fitness they’re pretty nonnegotiable.

Is that something you can start with?