70.3 Wk 19/20 Workouts - confusing - thoughts?
Racing Boulder 70.3 next Sat - So adjusted this last week of training back a day to reflect a Sat race. Just learning Final Surge, so maybe I screwed something up, but did my ride/run yesterday and the notes said today (Sunday) was a day off. But the workout today shows 1:00 run AND day off. Then Monday I show a swim (scheduled for Mon) and moved the bike and run to Monday as well. Will skip the Swim and do the bike/run. But then the run on Tuesday is the exact same run. I am unable to just look back at the 'old' view in my EN training plan to see what I screwed up. And not sure if I adjust it in Final Surge (reload my plan) if I'll look all my recorded workouts?
Thoughts on how to do that, or what the wk 19/20 workouts are supposed to be for 70.3 taper? More importantly, do I run today or rest?? We are driving all day on Wed MN to CO, then quick ride/run on Thursday, and recon swim Friday. Just need to figure out the best plan until Wednesday. I do like my rest taper
Thoughts on how to do that, or what the wk 19/20 workouts are supposed to be for 70.3 taper? More importantly, do I run today or rest?? We are driving all day on Wed MN to CO, then quick ride/run on Thursday, and recon swim Friday. Just need to figure out the best plan until Wednesday. I do like my rest taper
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I can copy and paste what the week 20 plan is in the older, non-final surge view (see below). But it also shows the replicate run on Tuesday and Wednesday. I assume this is a typo ( @Coach Patrick )? My guess would be to swim and bike as the "Tuesday" workout (Monday/today for you), and do the run as "Wednesday" (Tuesday for you).
In my view of week 19/20, there is NOT a 1 hour run on Sunday or Monday. I would discourage you from doing a 1 hour run in week 20.
In general, it is better to over-rest than under rest in week 20.
Monday of week 20 70.3 (this is not adjusted for Saturday race, but you can adjust accordingly):
Coach Notes:
Do your best to follow the workouts as listed, but REMEMBER your focus is on getting to your race rested and ready, these last few workouts are just to keep you sane.
Choose Your Ability Level:
- Level 1: OPTIONAL SWIM
- Level 2: Get To Work!
- Level 3: Get To Work!
Swim: TaperChoose Your Ability Level:
- Level 1 & Level 2: Entire Swim
- Level 3: Option to add yards to hit your weekly swim goals.
WU: 300, include Swim Golf.MS1: 10 x 150 (30") as 100 @ race pace, counting strokes and focused on form, 50 easy.
Total: 2000
Coach Notes:
The goal here is to stay sharp. If another day of rest is required, then drop this session. L3 athletes can add more swim time here if needed.
Tuesday:
All Abilities:
WU: 500, include Swim Golf.
MS1: 10 x 100 (20") as 100 @ race pace, counting strokes and focused on form, 50 easy.
MS2: 8 x 25 (15") as odds Sprint, evens Easy.
CD: 200.
Total: 1900
Coach Notes:
OPTIONAL SWIM, if you can fit this in given race week travel schedule.
Choose Your Ability Level:
- Level 1: TSS 59; IF 0.77
- Level 2: TSS 59; IF 0.77
- Level 3: TSS 59; IF 0.77
Remainder of time at Zone 3. (I think this is a typo and I would skip this run)WU: 15' Easy, include 3-4 x 30 SpinUps.
MS: 4 x 8' (2') @ 75-80%/Zone2 to 3/Steady to Mod-Hard.
WD: 10' Easy.
WU: 15' Easy, include 3-4 x 30 SpinUps.
MS: 4 x 8' (2') @ 75-80%/Zone2 to 3/Steady to Mod-Hard.
WD: 10' Easy.
WU: 15' Easy, include 3-4 x 30 SpinUps.
MS: 4 x 8' (2') @ 75-80%/Zone2 to 3/Steady to Mod-Hard.
WD: 10' Easy.
Coach Notes:
30 minutes if done as a brick workout; if done as a separate session do up to 45 minutes.
Wednesday:
Coach Notes:
Easy run with some sharpening efforts; don't work too hard!
Thursday:
Ride up to, but no more than 30 miles of the bike course. Drive out to where the critical section(s) is located in your car, then get to riding. Note that you must ride at goal race effort/watts. Be very careful to not blow your energy. The goal here is to get an understanding of how effort/watts of X feels on this particular hill; how fast you can take the corner here, etc. This all goes into your memory banks for race day!
Coach Notes:
Recon Ride of Critical Sections of Bike Course, CUT SHORT if you are fatigued or course not conducive/safe for recon.
All Abilities
WU: 300, include Swim Golf.
MS1: 6 x 150 (30") as 100 @ race pace, counting strokes and focused on form, 50 easy. Set Total: 900.
MS2: 8 x 25 (15") as odds Sprint, evens Easy. Set Total: 200
CD: 200
Total: 1600
Coach Notes:
Pick three technique items that are working for you OR that you need to work on. Write these down and then insert each of them into a portion of this workout. For example, _here_ I'm going to focus on X, _there_ I'm going to focus on Y, etc.
Friday:
Recon Swim at Race Venue
Swim no more than 30' total. Count strokes, focus on form, practice head lift, get your navigation markers, and think happy, confident, and smoooooth thoughts! Do at race start time to note environmental variables such as position of the sun, likely temperature, etc.
Coach Notes:
Optional, only if you have a SUNDAY race.
MS: 3 x 2' (1') @ Zone 3.
Coach Notes:
30 minutes if done as a brick workout; if done as a separate session do up to 45 minutes.
Coach Notes:
Check In Day!!!
Coach Notes:
Race Day is almost here!
Can't wait for Boulder!!!