Ralph Moore Micro 2018

Ralph Moore

OK Coach Patrick,
While I am still on the full payment plan and have access to your expertise here is the question

My Cardiologist says I can train no more than 7 hours a week total.  The issue is that when I get my HR too high, I get runs of A-fib which is not dangerous but is a performance buster because I have to stop for a minute and let my HR come down.

My question is whether you think I can train for an Olympic on a max of 7 hours per week and if so, how should I hack the training plan to do so.

I know that this is an unusual request and I AM NOT asking you to to make any recommendations that you do not feel comfortable with.  I have an implantable heart monitor that phones home to my cardiologist and he follows things closely.  I have been spending more time on the bike lately just due to the season and the weather.

Coach Patrick

 Absolutely you can, this is what I would start with:

First create a healthy lifestyle that involves lots of activity even if it is in “Exercise.“ For example you get into doing some longer hikes and perhaps even some strength training which will be complementary to what you’re doing from anaerobic standpoint.

Second I would plan on having a decent two hour ride each week on the weekend. Long enough to be fun, and good health benefits both on the intensity and endurance sides. 

 That leaves you with five 1 hour blocks during the week.  Two of those could be 45 minute bike workouts with a 15 minute run. One of those is a swim. The other two are runs. 

NAILED IT!!

Ralph Moore

Super, Thanks Coach.
Lifestyle is good, I am pretty steady on that.
I am trying to do the OS Tues and Thurs bike workouts on Zwift and will work in the other runs and swim.
See you at BRC.  I am planning to ride with you guys Thurs and maybe Friday.

Coach Patrick

Sounds perfect! Already working through the routes. Especially now the viaduct will be closed. Super bummed!