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Critique my PMC

jhansen21jhansen21
in General Training Discussions

Below is my Performance Management Chart for all 3 sports up to today.

A few events of note:

  • ATL/CTL spike at the end of May: big bike weekend (315 miles riding over 3 days)
  • ATL/CTL drop-off in mid-June: mini-taper for HIM
  • Sharp increase in ATL toward end of June: start of 12 week IM prep training plan
  • ATL/CTL spike this past weekend: big tri week + IMWI tri rally (300 miles riding & 45 miles of running)

I came into the Madison camp this weekend with a -40 TSB and hit -60 yesterday.  I was definitely feeling the fatigue but after taking today off of training it's come down to -52.  I've also gotten some great sleep the past couple nights so I'm feeling pretty good in general. So, I'm not concerned with how to properly recover from this big negative TSB this week - been there before.  Where I need help is beyond this week...

With 8 weeks to go until IMWI here are some questions for the team/coaches to initiate some discussion:

  1. How do I intelligently maximize/optimize this recent fitness bump with 8 weeks to go until IMWI?
  2. What's a good TSB to maintain over the next several weeks until IMWI taper?
  3. Do I continue to shoot for a sharp slope in the CTL or let it recover to a certain point? What should that point be?
  4. Where should these numbers be when entering the taper? Where should they be after the taper and coming into race day?
  5. Should I throw in one more ATL/CTL spikes before the taper (another big bike/tri weekend)?
  6. Any other observations?

Thanks folks!

Comments

  • Chris GChris G

    Wow.  Looks like you have been doing a great job burying yourself.  If you are really feeling good I do not see any reason to back off.  8 weeks to go just follow the plan for 5 more or so and then taper.  There is plenty of big stuff in there.

  • Spokane_AlSpokane_Al
    Great job.

    I would suggest in that you have buried yourself so deeply and relatively quickly that you pay close attention to your ability to maintain the prescribed power and pace intervals. If they start to lag that could be an indicator that you may want to back off just a tad for a bit. You will also probably want to measure your recovery as well.
  • manconamancona
    What TSB you can hold is pretty individual, but based on your chart you look like you can sit at -20ish without any problem at all and still hit all your workouts.

    What I would suggest (and did last year) is let your TSB get back to -15 or -20 before you jump back into the plan, so probably another day or two off this week. Then start following the IM plan from there on out. If your legs feel great, jump right back into the plan, if not take it easy with the intensity this week.

    From this point forward, I would just do what is in the plan unless you are fatigued then do less ... don't do more though. Even I stuck to the IM plan last year and it worked pretty well for me.

    With 9 weeks to go, I would not try to get any more big bumps in ATL/CTL in ... just keep doing what you are doing. You have very little to be gained by doing more, and a lot to lose if you over do it.

    Also, don't worry if from now on the CTL line starts to flatten out, you have built most of your fitness already and not it is just time to get the longer rides and runs in while holding on to what you have worked so hard to get.

    Your PMC is text book perfect for the season.

    -60 TSB is impressive, I've never got below -52 and had to crush myself to get there.
  • Coach PatrickCoach Patrick
    What Matt said. You have done a lot of work, even extra work, to dig the hole and build your fitness. Your best bet is to "toe the line" for two weeks and then see how things shake out. My guess is you'll be in a great spot but if you disagree, we'll have 6 weeks to figger it out!

    P
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