Home› General Training Discussions

Looking for Micro / Macro advice

charrischarris
in General Training Discussions

Background:

-IMC is A race on Aug. 29th.  GWN 1/2 IM is B race on July 4th.

-Started in November OS.

 

Mainly looking for some input/validation of the next couple of weeks.  I now really understand the "punch a 10 day hole in your IM plan" opportunity cost of an HIM and am (still) ok with that.  Also an opportunity just came up for a great short vacation just before the HIM and it's too good to pass up (high SAU) but it actually seems to fit pretty well.

 

Here's my macro plan that I put together with your help earlier in the season.  I have followed this quite closely:


 

 

Macro:

-Looking for another general sanity check on the macro level plan.

 

-One macro question is on Sunday July 25th (5 weeks out from IMC) I have the option of doing the Tour de l'Alberta - either 50km, 100km, or 185km.  Big ride with lots of support, can go as easy/hard as you want.  Thoughts on what to do that Saturday and/or Sunday?  

 

Micro:

Here's my micro plan for the week before and the week after the HIM.  Thoughts?

----

Mon Jun 21: Run, swim

Tue Jun 22: Run

Wed Jun 23: Ride + open water swim

Thurs Jun 24: Long run

Fri Jun 25: Swim

Sat Jun 26: 4 hr ride (**QUESTION** Do big day here or don't bother because of HIM next weekend?)

Sun Jun 27: 3 hr ride + brick run.

Mon Jun 28: Swim (**QUESTION** Run, or maybe get a last Bike in instead?)

Tue Jun 29: Drive to vacation - NOT bringing bike.

Wed Jun 30: Run or swim.  (**QUESTION** Do long run today instead of Thursday?)

Thu Jul 1: Run or swim.

Fri Jul 2: Run or swim.

Sat Jul 3: Drive home.

Sun Jul 4: Half IM - B race.

Mon Jul 5: Off.  Eat pizza, drink beer.

Tue Jul 6: Swim.

Wed Jul 7: Ride, swim.

Thu Jul 8: Ride, easy run.

Fri Jul 9: Drive to mountain race.

Sat Jul 10: Race 15km stage of hilly mountain race.  Drive home.

Sun Jul 11: Ride - mainly for volume.

Mon Jul 12: Back to normal.

----


 

Thanks!

Comments

  • Coach PatrickCoach Patrick
    Posted By Craig Harris on 22 Jun 2010 06:17 PM


    Background:

    -IMC is A race on Aug. 29th.  GWN 1/2 IM is B race on July 4th.

    -Started in November OS.

     

    Mainly looking for some input/validation of the next couple of weeks.  I now really understand the "punch a 10 day hole in your IM plan" opportunity cost of an HIM and am (still) ok with that.  Also an opportunity just came up for a great short vacation just before the HIM and it's too good to pass up (high SAU) but it actually seems to fit pretty well.

     

    Here's my macro plan that I put together with your help earlier in the season.  I have followed this quite closely:


     

     

    Macro:

    -Looking for another general sanity check on the macro level plan.

     

    -One macro question is on Sunday July 25th (5 weeks out from IMC) I have the option of doing the Tour de l'Alberta - either 50km, 100km, or 185km.  Big ride with lots of support, can go as easy/hard as you want.  Thoughts on what to do that Saturday and/or Sunday?  

     

    Micro:

    Here's my micro plan for the week before and the week after the HIM.  Thoughts?

    ----

    Mon Jun 21: Run, swim

    Tue Jun 22: Run

    Wed Jun 23: Ride + open water swim

    Thurs Jun 24: Long run

    Fri Jun 25: Swim

    Sat Jun 26: 4 hr ride (**QUESTION** Do big day here or don't bother because of HIM next weekend?) Do big day here.


    Sun Jun 27: 3 hr ride + brick run. OFF

    Mon Jun 28: Swim (**QUESTION** Run, or maybe get a last Bike in instead?) One last bike, soiid ABP Ride.


    Tue Jun 29: Drive to vacation - NOT bringing bike.

    Wed Jun 30: Run or swim.  (**QUESTION** Do long run today instead of Thursday?) Long Run


    Thu Jul 1: Run or swim. SWIM

    Fri Jul 2: Run or swim. 45' run with some pick ups, swim optional.

    Sat Jul 3: Drive home.

    Sun Jul 4: Half IM - B race.

    Mon Jul 5: Off.  Eat pizza, drink beer.

    Tue Jul 6: Swim.

    Wed Jul 7: Ride, swim.

    Thu Jul 8: Ride, easy run.

    Fri Jul 9: Drive to mountain race.

    Sat Jul 10: Race 15km stage of hilly mountain race.  Drive home.

    Sun Jul 11: Ride - mainly for volume.

    Mon Jul 12: Back to normal.

    ----


     

    Thanks!

     

    See red above, otherwise looks fine. I think the medium distance option for that cool epic ride option sounds about right. As long as you can back out if you feel the need to!

    Patrick

  • charrischarris

    Thanks CoachP - appreciate it - great stuff.

     

    What would you think of me doing the Big Day on Sunday the 27th instead of Saturday the 26th (and if so, take Saturday the 26th off instead?)

     

    I ask because if I do it on the Sunday, I can do an open water swim out of town (in fact, it would be at the lake where the 1/2 IM a week later is).  Come to think of it, that would essentially mean doing the 1/2 IM on the same course two weekends in a row!  Only with a slightly longer swim and ride, and slightly shorter run.

     

    If I do it on the Saturday, it's pool time, and crappier traffic in town.
  • cdntriguycdntriguy

    Good stuff Craig.  I'm keeping my big day in the same place and I guess it's kind of training through the Great White North Half; I've been doing that all year though with no real adverse affects other than having to cut out or shorten a run here and there.  If you can swim in the lake I think it would be great to swim, bike, run the course in advance; at least you'll know what your up against (ie) potholes and stuff like that).  I'm with Coach P on taking the runs over the swims as you will find it much more beneficial on race day.  I doubt you will gain much time by taking a swim over a run; just my thoughts.  Thinking back to my race last weekend, my swim time was almost identical to last year but my bike and run were far more enjoyable due to the EN style. 

Sign In or Register to comment.