Camp Week Modification Advice Needed
I am 7 weeks out from IMAZ and this is my 'Camp Week'. The training plan has a long swim Thursday, 6 hour bike + 1 hour run Friday, another 6 hour bike + 30 min run Saturday, and a 2 hour run Sunday. I need to make some modifications to the plan and am seeking suggestions. I am fine with the swim Thursday and the long run Sunday. Saturday is the only day I will have time to fit in the full race rehearsal. According to the Wiki, the second bike ride can be anywhere from 56-112 miles. I can probably fit in a 3-4 hour bike ride on Friday, but I think I will probably have some impact on the race rehearsal and change the training effect if I swap the bike rides around?
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@Scott Schneider
if you can’t make camp Week happen as written you can do long run Thursday, long swim Friday, RR bike with run Sat and follow up bike Sunday 56-112. Rack up the miles on the second day!!
This might be the best bang for your buck. WSM might have a better plan.
I think in your case, I'd revert to doing the previous version of the Race Rehearsal protocol...swim 3.8 km/bike 6hr OR 112 mi (whichever comes first)/run 6 mi/1 hr (which ever comes first) on Saturday, then long run on Sunday.
If you can fit in a three hour ride on Friday, followed by a mini 20-30 min brick, that would be OK.
Putting the swim right before the bike/run in the RR really changes the dynamics when it comes to HR and nutrition, producing very useful data to learn from and apply in the 2nd RR, a few weeks later.
And the 2 hour run the day after is a challenge enough, IMO.
The Camp Week protocol really works best if you can take a long weekend away from all other responsibilities, allowing for adequate recovery, etc.
This is what I ended up doing:
Friday 2 hour bike, 20 min brick run
Saturday 100 mile/6 hour bike, 1 hour run
Sunday 2 hour run
The Saturday workout gave me a good opportunity to further refine my nutrition. I rode and ran at Fiesta Island, which is a 4.1 mile loop here in San Diego. It is relatively flat (total of 1,040' elevation over the 6 hours). One half of the loop is into the wind, the other is with the wind, so fairly similar to how I think AZ is going to be.
I was planning to swim Saturday per Al's recommendation, but ran out of time. I am not concerned with my swim fitness, but I know it changes the training dynamics somewhat.
sounds good, keep in mind that AZ is "hillier" 2500' of climbing over three loops, 90% of that is in the false flat that you are on going outbound on the beeline... watching your watts there which is typically uphill AND into the wind is key...