Rob Sabo 2019 Coach*EN Thread
Ok...great kick off call yesterday and lots to think about. Here's my checklist of things...please add yours in a reply and we can dial it in.
Checklist
- TP.com Login (RS)
- Data into WKO4 (PM)
- Create Power Profile for you in WKO with some hypothesis for this year. (PM)
- Photos of you Bike and Run (recent), added here to this thread please. (RS)
Compile Race Information on Cairns
- Strava Search for Top 5 in your AG from OBSTRI from 2018.
- Cairns OBSTRI: https://www.obstri.com/?race=cairns&year=2018&div=M55-59 -- elevation, typical conditions.
Contact
- I like to connect early every month on a consistent basis...you can use this link to set up those call when you want: https://calendly.com/pmccrann/30min
This is a good start...
~ Coach P
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Comments
@Robert Sabo - okay, spent some time in your TrainingPeaks account to get your charts dialed in for this year. Top 4 charts are set to include last season through now...
So here's what I see...
What do you see / think / feel right now?
~ Coach P
The bike is feeling great. Interval work is going well and I love the challenge of the Saturday ride. I did Tuesday VO2 workout with less rest as 7x2’(1’) at 110% 310W and only failed on the middle interval at 1 minute instead of full 2. I will keep the Thursday max effort with longer recovery. One of these Saturdays I will jump into the hang on ride again
As for the run, I have been shooting for 5-6 times per week and yes I am taking it easy. When it’s a brick run I start a little faster because I am warmed up already. Otherwise I start easy around 8 min per Mit and slowly increase as I feel. Strides have been at 6:05 for 30 seconds. I did a long run of 15k with last half at 7:30s which felt very easy and could have gone a lot further and faster. You tell me when to start going quicker or longer. I have limited distance to 25-28. I am looking for days to run outside where I won’t limit my self by treadmill numbers and run easy to feel.
Shoulder is still sore so I have yet to return to the pool. Still doing PT and I will probably head back to my sports medicine guy.
If I don’t talk to you on discord sooner have a good holiday with your family
Thanks!! I like the run distance...no more than 30 is really needed. Don’t be afraid to take more rest on the VO2. We want higher numbers but I need to see them more to give you targets in that regard. No worries on the swim at all. Getting healthy is more important.
Right shoulder is sill painful when arm over head like brushing hair. PT is not working but I am still doing the home exercise program. I am not swimming. Just had an MRI and it only showed tendinosis/itis. I see the sports Med Doc again on Wednesday. Maybe another injection.
Legs feel better. Saturdays ride 95' @.81 and 15'@ .97 and Sundays CnC went well. I'm glad @Brian Hagan is back to lead next week. Too much mental stress and not enough fun when you lead. I may substitute a HangOn ride for the Saturday ABP this or next Saturday if you think that's ok.
FTP test tomorrow or Wednesday depending how I feel in the AM. I'm not planning anything too wild for tonight and should be in bed early enough.
Happy and Healthy New Year to you and Your family.
Did my FTP test this AM. VI 1.1 and New high for 5-20 min test. New FTP 269W which is up ~4.2%.
I noticed that the FTP workouts for the next couple Tuesdays are 2x20 then 3x12 then 3x15. Shouldn't the 2x 20 be third in that progression?
@Robert Sabo - hmmm...thanks for the PT update. Do you notice during any other daily activities? If so, it could be more of an Occupational Therapy thing than sports related. I'd like to think there's something else you can do...let me know and we'll sort out next steps.
Congrats on the FTP test...I saw the data roll in, VERY IMPRESSED. 269W is legit, and a good harbinger.
The progression is right as written....I expect you do be able to do higher numbers later on, and technically 3x15 is more than 2x20. 🤣
I agree with HangOn...why not, it's a nice delta and the last 30 minutes are legit (especially jungle loop). If you don't get enough, you can keep riding and do a bit more, but the social stuff is fun.
~ Coach P
Ps you were a great lead!
Another injection last Wednesday is working well. Minimal pain now. I am going back to the PT tomorrow for a plan to return to swimming. I will also ask him about ART as well.
Biking is going well just having technical issues with Zwift in NYC. Not sure if it's Zwift issue or my computer which is an old MAC.
Running is going well, too. Easy with occasional strides. Did 30 miles this week. I'll keep it there but add some variety in pace but just to zone 2-3 and the strides.
OK, sounds good. If possible, let’s set up a call for next week so we can talk about what your PT says for returning to swimming. I am on a Mac is well, and I have not noticed any issues with New York City. I wonder if it’s your graphics card? I only ask that because New York City is so crowded the visuals are pretty dynamic. Just a thought, most Macs are technically pretty good out of the box.
My Mac is 8 years old. Talked to PT today. I will try short swim on Sunday.
Rob, look it up...I bet your graphics card could use some serious love. That's OLD BRO. 🤣
So, here's the power profile I promised you...
You can see where you are right now (right column %) vs last year. I am not worried about the 60' plus power Sections.
I do like how on 1/1 of this year you set some power records that topped your IN SEASON numbers from outdoor rides in 2018. Sweet!
Targets for you as you proceed on the Cruise and Crush rides...You can't do them ALL every time, but now you have a number to put on the screen as you go for it.
Keep me posted!
~ Coach P
OK so I was sick last week and missed wed, thurs, and fri. Sat and Sun did easy rides. This week has been back at it. The cold isn't completely gone but getting better each day. Concentrating on early to bed to maximize sleep. Shoulder is coming along but haven't made it to the pool yet. maybe over the weekend. 1000-1500 with a lot of kicking and body position drills. Tautness and alignment. My tour of zwift starts Saturday. Should I keep effort .7-.8 IF? except for the CnC ride? My tentative schedule is up in the forums.
https://endurancenation.vanillacommunities.com/discussion/25379/tour-of-zwift-bike-camp-in-january-2019#latest
Day 1
101.5 miles 238 TSS time 4:56 4,823 ft of climbing
I say keep the intensity down for an hour, especially as you’re fighting that cold. Simply not worth it to overachieve.
I guess if you had energy, at the end of the ride you could do a couple quick bursts of 2 to 3 minutes close to threshold with short rest periods something like 30 seconds.
All we need is a little bit of stimulus to keep the threshold power up, but honestly in the grand scheme of things it’s not as important as the steady-state volume you are doing and making sure that you are on the path to recovery.
I'll make the appointment for a call later today. Still working with PT for shoulder and making progress.
Swam 2000m this AM without pain. Will do an easy run this evening. Tomorrow night will do Stage 9 of Tour de Zwift ez. Nothing hard till later in week. I was planning to do week 13 of OS next week and then Test the following week. Weekend of the 15-17 I'll be in NYC for reals so just running in central park.
Final numbers for my 9 day bike camp
588.3 miles 1416 TSS 29:33 34,391 ft of climbing
https://endurancenation.vanillacommunities.com/discussion/25379/tour-of-zwift-bike-camp-in-january-2019#latest
@Robert Sabo - right now I am fine with 1 to 2 swims per week. Nothing long; all the drills. Basically we want to get it used to "some load" for a while before we start doing actual work. That plus what you are doing with your PT should be a pretty good protocol.
I have to say I am pretty pissed that your bike week has ruined all of those pretty charts we had. 🤣
Seriously though, right now I'd like to see you to continue to frequent running you started last week. Minimum 30' a day will be good to keep the run legs happy and allow you to absorb the bike volume. I am thinking you'll feel better by Saturday / Sunday, until then it's aerobic with run frequency.
Let me know what you think and looking forward to the call.
~ Patrick
Seeing chiro tonight. In regards to loading HIM plan, I don't want full taper so should I plan my race on the RR weekend and line it up that way?
Saw chiro last Thursdsay and Friday. She beat me up and bruised me but feeling better. Lacrosse ball and PT execises daily. I am scheduled to go back for more abuse next Monday and Thursday. Next weekend, I am going to NYC and will run in Central park. Going to do HIM program Bike focus week 14. This will put my race at the end of week 18.
@Robert Sabo
Great call the other day...some notes to follow, but in the meantime, YES just load the plan to end 2 weeks after the final RR so you are all synced up. Since you are bruised and beat up, let's keep the swimming to be SKILL ONLY for this week just to kind of flesh things out.
Other items from our call in no particular order...
~ Coach P
Shoulder is continuing to improve. 3 swims last week for >10k some harder intervals. the slight increase in shoulder ache from swimming is bilateral. Continue to get ART with Chiro 2x week. Home exercise program and trying to get back to PT to increase the program.
Running I am trying to get some more strides and a few intervals and a long run this week. Plan says 1:40 on Sunday. I am going to try to get outside. shooting for 30+miles/week.
Bike - doing planned intervals. Saturday ride is scheduled as 4 hours at IF .71 so I thought I would do the Hang On and then a short recovery and then 2 hours of .71.
Checking my gear for the race in 2 1/2 weeks.
@Robert Sabo
Your progression is great. Don't get too "bilateral" too soon with the breathing...most folks race one side anyway...at least I want to give your shoulder room to be healthy and still get the swimming up.
Any concerns or thoughts WRT the taper / travel / race planning?
~ Coach P
I'm always bilateral breathing. halfway up on the right and then the second half on the left. no difference. I swam 4800 meters on Monday. Saturday was hard 25m repeats. mild stiffness but no real exacerbation. No when I get pain its more of a surprise then before when I knew to expect it.
Wondering about the mini taper for next weeks race. I was thinking early in the week 3 x 8' Z4 (4')? on bike and maybe 2-3 miles at Zone 2-3 race pace 6:40-5 run. and then short race pace intervals 3' later in week.
Planning to do scheduled rides Sat and Sun ABP
@Robert Sabo Sorry I didn't reply earlier, but your plan was perfect. I think the X factor for you is the weather / heat. I know you have the prehydration deal (good!) but the real game will be won on the bike. You have to be a rock star about fueling there so you can run without having to eat too much. It's going to be really really hard to run and drink/eat there. Maybe in the first 2 to 3 miles but the rest will likely be sipping and getting soaked to stay cool. You need end-of-season execution levels in your first race!!! I'll be stalking you!
~ Coach P
Still recovery mode from the race but adding in all three sports at easyish paces. I will see how I feel for weekend rides. Felt good during the race. Swim was a few seconds faster then 2017. No Pain. Bike was good as I hydrated well. It took a bit to get into a good groove and get away from some drafting but then settled in towards the end and felt strong to finish the last 15-20 miles. No issues with staying aero as far as comfort except for a few bumps and potholes which caused me some right shoulder pain. Run felt good and I used a 33 year old guy to feed off pace wise miles 8-10 and then heard his heavy breathing for the last few trying to stay with me. Obviously happy with the age group win. There were a lot of AWA athletes and guys who raced South Africa Worlds.
March 29 th I go to Florida for a bike weekend. Reached out to Maurice to give me some bike routes. I plan to ride long on Saturday and Sunday.
@Robert Sabo Happy to have a call and look at the data to see what we can use towards the big race? Let me know what you think or set up a call for next week: https://calendly.com/pmccrann/30min Just not monday or friday if you can! 🤣
The performance looked steady to me, and I think a Monday to Friday of recovery is ideal. To me, you should be able to ride long again this weekend (no runs over 45' until NEXT WEEK PLSE)...we want to absorb what you did (on the run) but keep the aerobic progression rolling!
~ Coach P
I also want to see if we can learn anything from the swim file. Cadence? paced better early middle or end? I just think I should be closer to 31-2 not 36. I understand had decreased training due to shoulder and non-wetsuit swim.
@Robert Sabo Haines on top, PR bElow. I think they are remarkably similar. If anything, you were "better" With a lower HR. Remember Haines had all those jacked up turns. From thEse two points in time I don't see anYthing to suggest you are behind WRT your swim! 👍
@Robert Sabo - Good call...wanted to get this to you before the weekend...here is the timeline for the work to be done...
Big weekend Challenge Ride On the Bike. It is listed next weekend, but I think it's too soon right now coming off of IMPR and then the FL trip. I would prefer it's later in April...so let me know when you can do that.
Camp weekend is first weekend of May. So let's plan for it unless you have a conflict.
We'll need to plan for some race execution work but I want to dig into the weather more. It's not looking as hot as I had thought...what have you learned about the venue?
3:50 ride yesterday and 3:20 today. Moving time. Good reminder how fun outdoor riding is. Slow to warm up. Especially since my roadie has 172.5 cranks and my Tri bike now has 160s
my 4x1krepeats last week were zone 3 and seemed good for now.
Camp weekend is great for first weekend in May. I already took Friday off. I could do the long 8 hour ride Sat 13 or 20th. I think the 20th will be better because that day was scheduled for an aerobic ride and the weather will probably be better. Or I could do it if the weather looks like it will be good on the 13 th and delay if the 13th looks bad.
I have an early surgery Thursday and will push FTP to Tuesday night and split run on Wednesday.