I think I know the answer to this question, but I have a question about a week of increased volume
A race = IMLP, 7/25/10 B race = FL 70.3 (to get slot for IMLP), 5/16/10 = 10wks out
What about putting together a good volume week and capping it with the Bullmoose at Mooseman (i.e. Oly Sat followed by 70.3 Sun), 6/5 & 6/6/10 = 7wks out?
GRANT - Hmm, this is a great question. If I were talking to you on the phone, I'd ask how you feel right now WRT training at 100%. Normally easing in is best, but w/ your race looming that might not be the only way to go. I would look to be back "on" it this week, getting in the key long run and sat/sun bikes. If you need to rest, try dropping a swim or cutting back on one of the other days, but nail the thurs/sat/sun combo!
Hmm, this is a great question. If I were talking to you on the phone, I'd ask how you feel right now WRT training at 100%. Normally easing in is best, but w/ your race looming that might not be the only way to go. I would look to be back "on" it this week, getting in the key long run and sat/sun bikes. If you need to rest, try dropping a swim or cutting back on one of the other days, but nail the thurs/sat/sun combo!
P
Uh, could you tell us who this particular advice was directed to? I'm not quite sure whose question you were answering!
First off, welcome back. Second, let's note that it's cool you could (A) do a vDOT test and (B) that it was similar to pre-injury. Biggest challenge moving forward is that your A race focus needs to start at some point, and you can just keep pushing the OS run program back. I don't know when your transition phase should be (you can calc w/ season plan tool download here) but I would say aim to do the first 8 weeks of the OS run (you just tested, so maybe you are in week 2 now? This means more threshold work, minimal VO2 stuff. You _should_ be able to get 8 weeks in safely before moving to your season. Let us know!
Good call on the 1/2! I would train through thurs, get that done in the AM, friday OFF, sat bike but work only, no extra. Sunday race, monday off, tuesday light, consider bumping week forward tues workout -> wed, wed-> thurs, etc. makes for 5 straight days before monday off, but it's up to how you recover. Good luck and remember 3/ 7/ 3 on the pacing!
I would say that's fine, but keep race expectations low and go big on Mon-thurs, fri off, then race weekend. be prepared to go light the following week through thurs, maybe weekend....hence you want to really go big the prior week and earn your rest. We can juggle race sims as needed...
Yesterday (Sun) feeling 80% i road 30 minutes HR 140-155, then ran 20 min HR 140. Today still feeling no better so no training. Thinking i should revisit after another day or 2 off.
Sorry if I'm bumping on something that you got. But, I posted and don't think I saw an answer here. My big A Race is IMLOU of course. However, I am doing Indy Mini Marathon in May, and a 10 mile race in April. Wondering how/when to bump up my mileage for these races. I am also doing Muncie, as AquaBike only. Suggestions? Thanks, Barb
Sorry if I'm bumping on something that you got. But, I posted and don't think I saw an answer here. My big A Race is IMLOU of course. However, I am doing Indy Mini Marathon in May, and a 10 mile race in April. Wondering how/when to bump up my mileage for these races. I am also doing Muncie, as AquaBike only.
Suggestions?
Thanks,
Barb
Hi Barbara,
Please go to the Wiki, to the index, and look for an article we wrote about inserting a half marathon into an OS schedule. That should give you some ideas for how to begin to insert longer runs. If you still have questions after that, please ask. Thanks!
RnP: quick question, my A race this year is IM-WI in September but I'm doing NOLA 70.3 in April as a short-term carrot, need something to look forward to! Anyway, havent been in the water since starting the Nov OS, was thinking I should be getting in the pool shortly so I'm not completely dead in the water at NOLA. I'm thinking one day a week, starting around 2000 yds and building to 3000? More? Less? I would just add it to one of the run days or rest days, it's a good way to loosen up anyway. Your thoughts/suggestions?
Ok, so I have to be completely honest here. I spent all of September, October, November and the first week of December focusing solely on Cyclocross. Since then, I've been pretty aimless with my training, running here and there, riding every once in a while, etc. I just ran the Key West Half Marathon (not because I was properly trained, but because I went with a big group and couldn't just watch!).
That said, my A race is Ironman 70.3 Racine. I asked for a "Plan Update", but to be honest, I'm not sure if it was updated, or if it was, it just says I should be on week 15 of 20 of the OS. Is that right?
Thanks for the help and glad to finally be "on the horse"!
Posted By Heather La Freniere on 09 Feb 2010 10:46 AM
RnP: quick question, my A race this year is IM-WI in September but I'm doing NOLA 70.3 in April as a short-term carrot, need something to look forward to! Anyway, havent been in the water since starting the Nov OS, was thinking I should be getting in the pool shortly so I'm not completely dead in the water at NOLA. I'm thinking one day a week, starting around 2000 yds and building to 3000? More? Less? I would just add it to one of the run days or rest days, it's a good way to loosen up anyway. Your thoughts/suggestions?
Hi Heather,
1x/wk is kinda a waste of time. I recommend 2x minimum if you are in fact going to swim. Suggest you add it to the rest day and keep it away from the bike and run. If you do swim on a bike or run day, recommend the swim first, or at least well separated from the bike or run. Lots of people experience leg cramping when they go straight to the water from the bike or run.
RnP, I put this in the Official Season Planning Thread also, but no response, so I'm giving r a try in this thread. How does the plan look to you, any changes or A ok? Thanks for the input!
Ok, well that did not seem to work. I copied and pasted but no plan. What am I doing wrong? If I can't figure out how to move the plan, like I said it is sitting very pretty in the Official Season Planning Thread Let me know what you would prefer, thanks!
RnP - I am racing the NOLA 70.3 in mid April and I have a question as to when to get back into the pool and what to be doing. I took it upon myself to re-introduce myself to the water on a regular basis about 3 weeks ago, mostly just working through the position and propulsion progressions provided in the Swim Hack Manual for 2009-10 OS. I had purchased a 20 week HIM training plan from EN prior to joining the team and so I have, as of this Monday, simply added the swim workouts from that schedule (starting in week 11 since I have 10 weeks to go to the race) and injected them into my OS training. I am thinking that 3 swim workouts a week might be accessive in conjuction with the OS training schedule, but, I wanted to get your thoughts on that? For reference, I will swim the HIM in 33-35 if I don't improve my speed and only recondition myself, and I consistantly score an 80-82 in the swim golf tests (44-45 sec. / 36-37 total strokes).
GRANT - Hmm, this is a great question. If I were talking to you on the phone, I'd ask how you feel right now WRT training at 100%. Normally easing in is best, but w/ your race looming that might not be the only way to go. I would look to be back "on" it this week, getting in the key long run and sat/sun bikes. If you need to rest, try dropping a swim or cutting back on one of the other days, but nail the thurs/sat/sun combo!
P
Coach P,
Ok back with the programme. Week 7 - I did Wed bike and Brick run, and just finished Thurs 2hr run.
Given that i missed a week that included the RR swim last Friday and the bike RR and race pace brick last Sat, Should I replace this weeks Friday (with some extra metres) and Saturday work outs with these and then continue week 8 at to 12 as programmed?
Posted By Stephen Anderson on 10 Feb 2010 05:54 PM
RnP - I am racing the NOLA 70.3 in mid April and I have a question as to when to get back into the pool and what to be doing. I took it upon myself to re-introduce myself to the water on a regular basis about 3 weeks ago, mostly just working through the position and propulsion progressions provided in the Swim Hack Manual for 2009-10 OS. I had purchased a 20 week HIM training plan from EN prior to joining the team and so I have, as of this Monday, simply added the swim workouts from that schedule (starting in week 11 since I have 10 weeks to go to the race) and injected them into my OS training. I am thinking that 3 swim workouts a week might be accessive in conjuction with the OS training schedule, but, I wanted to get your thoughts on that? For reference, I will swim the HIM in 33-35 if I don't improve my speed and only recondition myself, and I consistantly score an 80-82 in the swim golf tests (44-45 sec. / 36-37 total strokes).
Thoughts?
SA -
I agree that 3 x swim is aggressive, two is fine. You can always "binge " a bit in last 4 weeks on swims if you want/need to...nice work!
GRANT - Hmm, this is a great question. If I were talking to you on the phone, I'd ask how you feel right now WRT training at 100%. Normally easing in is best, but w/ your race looming that might not be the only way to go. I would look to be back "on" it this week, getting in the key long run and sat/sun bikes. If you need to rest, try dropping a swim or cutting back on one of the other days, but nail the thurs/sat/sun combo!
P
Coach P,
Ok back with the programme. Week 7 - I did Wed bike and Brick run, and just finished Thurs 2hr run.
Given that i missed a week that included the RR swim last Friday and the bike RR and race pace brick last Sat, Should I replace this weeks Friday (with some extra metres) and Saturday work outs with these and then continue week 8 at to 12 as programmed?
Thanks
Grant
Grant -
Your outlined plan is perfect...really want to get in those RR workouts to "learn" about your fitness and what it means for you to be "Steady" as part of your race prep. Keep us posted!
Just wanted to make sure I was on the right track... I'm doing IM California (oceanside) on March 27th and IMCDA in June. Oceanside will be my first triathlon of any kind (so, i'm a little nervous). I'm in the Jan OS. I've started swimming 2 days a week (may bump up to 3 for a couple weeks before Oceanside). Are the 2 1/2 hour rides of the OS plan enough or should I bump up in March and do 60 or 70 miles the first 2 or 3 weekends in March? Also, I assume that I should start increasing my long runs to 1 1/2- 2 hours or so also over the next few weeks?
After Oceanside I plan to take a transition week the next week and then it fits perfectly for the 12 week buildup to IMCDA.
I also plan to try to put in a big bike weekend this weekend.
Peter, yes, recommend you bump up to 2.5-3hrs. Very easy for you to do know if you're training outside. Same for the long run, bumping to 1.5-2hrs. In fact, you could find that "how to insert a half marathon into the OS plan" article in the Wiki and you could use that as a guide for bumping up your long run volume.
RnP, Hi! I just took a look at the new tool to map my schedule... cool stuff! I've got a late season A+++ race (IMFL) and have already scheduled my season. I'm hesitant to split my season in two because not only did I start OS in January, but I started 2 weeks late because of an unexpected hospital stay and as it is now I'm on week 4 of the bike and week 1 of the run. Long story short, being new to EN, I really want to maximize the OS and see what it can do for me and to make my June HIM an A race would be to cut the OS way back.
**I'd appreciate your thoughts on my big picture calendar (I followed your OS-forward proposed plan for the most part) - as I've noted below, marking the races I have scheduled. Assuming I can race at all, should I scratch the May OLY or just go about it as a fun/brick day... what I envision now, why I labeled it a C race? How can/should I prep for the June HIM (assuming I can race it - if my hand has healed up and I can ride safely)? As you will see, I cut my transition down to 1 week to give me an extra week with more volume to prep - will that work?
**I also wonder what happens once I'm done with OS as far as guidance re: workouts in general and race prep mode as well as to get me ready for my races leading up to IMFL. Sorry if this is a silly question - I'm a newbie... not sure what to expect -- workout schedules like the OS plan?
OS - 18 weeks (1/18-5/23) (note, my run OS will only be 14 weeks) Columbia OLY (C-race) 5/23 trans - 1 week (5/24-5/31) gen prep - 11 weeks (6/1-8/15) Eagleman HIM (B+ race) 6/13 Northeast OLY (C race) 8/15 race prep - 12 weeks (8/16-11/5) Timberman HIM (B+ race) 8/22 half marathon 9/5 Nations OLY (C race) 9/12 RACE DAY 11/6/10: IMFL
Anyway, thanks for taking a look and helping me out on my quest to becoming self-coached!
RnP: Spent the weekend with the new map tool and need some help. When I first entered EN as part of the Nov OS, my plan was to do the Rockman HIM on June 6 with my A race being IMWI on Sept 12. According to your tool, this is perfect, do the OS, transition to Race Prep for HIM, race, rest and start 12 weeks to IM. Well, the Rockman race has been discontinued so on a whim I added NOLA 70.3 in April, really more for fun, had intended to just train right through it. Now as I add dates to the map, my original plan was perfect but of course, irrelevant. So, what to do now? Per CoachR I am to work on "getting very very fast "during the OS due to my aspirations of grabbing 1 of 3 age group slots at IMWI. Do I continue the OS to June, take a week of rest and then start the 12 weeks IM prep? If so, how does one do that? I'm currently in week 16 of the OS, how do I bridge the March - June period? Thanks in advance for your help, HLaF.
Just wanted to make sure that I don't get into a training conflict if I do the unofficial SE outseason weekend May 14-16. My A race is IMF, Jun 27. In regard to SAU, the SE camp will probably take the place of a Race Rehearsal weekend.
Hi! I just took a look at the new tool to map my schedule... cool stuff! I've got a late season A+++ race (IMFL) and have already scheduled my season. I'm hesitant to split my season in two because not only did I start OS in January, but I started 2 weeks late because of an unexpected hospital stay and as it is now I'm on week 4 of the bike and week 1 of the run. Long story short, being new to EN, I really want to maximize the OS and see what it can do for me and to make my June HIM an A race would be to cut the OS way back.
**I'd appreciate your thoughts on my big picture calendar (I followed your OS-forward proposed plan for the most part) - as I've noted below, marking the races I have scheduled. Assuming I can race at all, should I scratch the May OLY or just go about it as a fun/brick day... what I envision now, why I labeled it a C race? How can/should I prep for the June HIM (assuming I can race it - if my hand has healed up and I can ride safely)? As you will see, I cut my transition down to 1 week to give me an extra week with more volume to prep - will that work?
**I also wonder what happens once I'm done with OS as far as guidance re: workouts in general and race prep mode as well as to get me ready for my races leading up to IMFL. Sorry if this is a silly question - I'm a newbie... not sure what to expect -- workout schedules like the OS plan? Very simply, we are working on some tools that will allow you to load up any of our plans into your account, relying on the Season Planning Tool and our advice as guidance
OS - 18 weeks (1/18-5/23) (note, my run OS will only be 14 weeks)
Columbia OLY (C-race) 5/23
trans - 1 week (5/24-5/31)
gen prep - 11 weeks (6/1-8/15)
Eagleman HIM (B+ race) 6/13
Northeast OLY (C race) 8/15 No worries for anything above
race prep - 12 weeks (8/16-11/5)
Timberman HIM (B+ race) 8/22
half marathon 9/5
Nations OLY (C race) 9/12 Basicall, between the 8/15 Oly, Timberman, the half mary and this Oly (all B and C races, I see lots of weekend gaps to your IM training and lots of accommodations being made within your race prep plan. I think should do anything you want until Timberman, with Timberman being a date on the calendar that encourages you to get a head start on IM flavor volume. Then, race Timberman and put your IM hat on, with no racing after that. That said, dong an Oly the week before Timberman isn't the best way to set up Timberman. I say call Timberman your A-race, then transition from it to IMFL race prep training.
You have sooooooo much time between now and IMFL. Zero worries about any of this stuff, it will all sort itself out
RACE DAY 11/6/10: IMFL
Anyway, thanks for taking a look and helping me out on my quest to becoming self-coached!
Just wanted to make sure that I don't get into a training conflict if I do the unofficial SE outseason weekend May 14-16. My A race is IMF, Jun 27. In regard to SAU, the SE camp will probably take the place of a Race Rehearsal weekend.
Thanks,
George
George,
Nope, no problems at all. That's the same date as IMCDA and I've historically done a very high volume weekend on Memorial Day Weekend as preparation for that race, so a full two weeks later than your epic weekend above. Just make absolutely sure you get in that final race rehearsal before your race, which should be 3wks out.
Comments
A race = IMLP, 7/25/10
B race = FL 70.3 (to get slot for IMLP), 5/16/10 = 10wks out
What about putting together a good volume week and capping it with the Bullmoose at Mooseman (i.e. Oly Sat followed by 70.3 Sun), 6/5 & 6/6/10 = 7wks out?
jeffreyb
GRANT - Hmm, this is a great question. If I were talking to you on the phone, I'd ask how you feel right now WRT training at 100%. Normally easing in is best, but w/ your race looming that might not be the only way to go. I would look to be back "on" it this week, getting in the key long run and sat/sun bikes. If you need to rest, try dropping a swim or cutting back on one of the other days, but nail the thurs/sat/sun combo!
P
Uh, could you tell us who this particular advice was directed to? I'm not quite sure whose question you were answering!
First off, welcome back. Second, let's note that it's cool you could (A) do a vDOT test and (B) that it was similar to pre-injury. Biggest challenge moving forward is that your A race focus needs to start at some point, and you can just keep pushing the OS run program back. I don't know when your transition phase should be (you can calc w/ season plan tool download here) but I would say aim to do the first 8 weeks of the OS run (you just tested, so maybe you are in week 2 now? This means more threshold work, minimal VO2 stuff. You _should_ be able to get 8 weeks in safely before moving to your season. Let us know!
P
NEMO -
I would start now with a plan to exit at week 14 (test at end of VO2 phase), then a lighter week pre-TOC...deal?
Denis -
Good call on the 1/2! I would train through thurs, get that done in the AM, friday OFF, sat bike but work only, no extra. Sunday race, monday off, tuesday light, consider bumping week forward tues workout -> wed, wed-> thurs, etc. makes for 5 straight days before monday off, but it's up to how you recover. Good luck and remember 3/ 7/ 3 on the pacing!
P
Jeff -
I would say that's fine, but keep race expectations low and go big on Mon-thurs, fri off, then race weekend. be prepared to go light the following week through thurs, maybe weekend....hence you want to really go big the prior week and earn your rest. We can juggle race sims as needed...
P
Coach P,
Yesterday (Sun) feeling 80% i road 30 minutes HR 140-155, then ran 20 min HR 140. Today still feeling no better so no training. Thinking i should revisit after another day or 2 off.
G
Suggestions?
Thanks,
Barb
Hi Barbara,
Please go to the Wiki, to the index, and look for an article we wrote about inserting a half marathon into an OS schedule. That should give you some ideas for how to begin to insert longer runs. If you still have questions after that, please ask. Thanks!
RnP: quick question, my A race this year is IM-WI in September but I'm doing NOLA 70.3 in April as a short-term carrot, need something to look forward to! Anyway, havent been in the water since starting the Nov OS, was thinking I should be getting in the pool shortly so I'm not completely dead in the water at NOLA. I'm thinking one day a week, starting around 2000 yds and building to 3000? More? Less? I would just add it to one of the run days or rest days, it's a good way to loosen up anyway. Your thoughts/suggestions?
That said, my A race is Ironman 70.3 Racine. I asked for a "Plan Update", but to be honest, I'm not sure if it was updated, or if it was, it just says I should be on week 15 of 20 of the OS. Is that right?
Thanks for the help and glad to finally be "on the horse"!
Hi Heather,
1x/wk is kinda a waste of time. I recommend 2x minimum if you are in fact going to swim. Suggest you add it to the rest day and keep it away from the bike and run. If you do swim on a bike or run day, recommend the swim first, or at least well separated from the bike or run. Lots of people experience leg cramping when they go straight to the water from the bike or run.
@Mike, please resubmit again and we'll look into it behind the admin curtain. Thanks.
RnP, I put this in the Official Season Planning Thread also, but no response, so I'm giving r a try in this thread. How does the plan look to you, any changes or A ok? Thanks for the input!
Ok, well that did not seem to work. I copied and pasted but no plan. What am I doing wrong? If I can't figure out how to move the plan, like I said it is sitting very pretty in the Official Season Planning Thread
Let me know what you would prefer, thanks!
reply going up there now. Sorry!
RnP - I am racing the NOLA 70.3 in mid April and I have a question as to when to get back into the pool and what to be doing. I took it upon myself to re-introduce myself to the water on a regular basis about 3 weeks ago, mostly just working through the position and propulsion progressions provided in the Swim Hack Manual for 2009-10 OS. I had purchased a 20 week HIM training plan from EN prior to joining the team and so I have, as of this Monday, simply added the swim workouts from that schedule (starting in week 11 since I have 10 weeks to go to the race) and injected them into my OS training. I am thinking that 3 swim workouts a week might be accessive in conjuction with the OS training schedule, but, I wanted to get your thoughts on that? For reference, I will swim the HIM in 33-35 if I don't improve my speed and only recondition myself, and I consistantly score an 80-82 in the swim golf tests (44-45 sec. / 36-37 total strokes).
Thoughts?
Got it, thanks!
Coach P,
Ok back with the programme. Week 7 - I did Wed bike and Brick run, and just finished Thurs 2hr run.
Given that i missed a week that included the RR swim last Friday and the bike RR and race pace brick last Sat, Should I replace this weeks Friday (with some extra metres) and Saturday work outs with these and then continue week 8 at to 12 as programmed?
Thanks
Grant
SA -
I agree that 3 x swim is aggressive, two is fine. You can always "binge " a bit in last 4 weeks on swims if you want/need to...nice work!
P
Grant -
Your outlined plan is perfect...really want to get in those RR workouts to "learn" about your fitness and what it means for you to be "Steady" as part of your race prep. Keep us posted!
P
Just wanted to make sure I was on the right track... I'm doing IM California (oceanside) on March 27th and IMCDA in June. Oceanside will be my first triathlon of any kind (so, i'm a little nervous). I'm in the Jan OS. I've started swimming 2 days a week (may bump up to 3 for a couple weeks before Oceanside). Are the 2 1/2 hour rides of the OS plan enough or should I bump up in March and do 60 or 70 miles the first 2 or 3 weekends in March? Also, I assume that I should start increasing my long runs to 1 1/2- 2 hours or so also over the next few weeks?
After Oceanside I plan to take a transition week the next week and then it fits perfectly for the 12 week buildup to IMCDA.
I also plan to try to put in a big bike weekend this weekend.
Thanks,
Peter
Peter, yes, recommend you bump up to 2.5-3hrs. Very easy for you to do know if you're training outside. Same for the long run, bumping to 1.5-2hrs. In fact, you could find that "how to insert a half marathon into the OS plan" article in the Wiki and you could use that as a guide for bumping up your long run volume.
Hi! I just took a look at the new tool to map my schedule... cool stuff! I've got a late season A+++ race (IMFL) and have already scheduled my season. I'm hesitant to split my season in two because not only did I start OS in January, but I started 2 weeks late because of an unexpected hospital stay and as it is now I'm on week 4 of the bike and week 1 of the run. Long story short, being new to EN, I really want to maximize the OS and see what it can do for me and to make my June HIM an A race would be to cut the OS way back.
**I'd appreciate your thoughts on my big picture calendar (I followed your OS-forward proposed plan for the most part) - as I've noted below, marking the races I have scheduled. Assuming I can race at all, should I scratch the May OLY or just go about it as a fun/brick day... what I envision now, why I labeled it a C race? How can/should I prep for the June HIM (assuming I can race it - if my hand has healed up and I can ride safely)? As you will see, I cut my transition down to 1 week to give me an extra week with more volume to prep - will that work?
**I also wonder what happens once I'm done with OS as far as guidance re: workouts in general and race prep mode as well as to get me ready for my races leading up to IMFL. Sorry if this is a silly question - I'm a newbie... not sure what to expect -- workout schedules like the OS plan?
OS - 18 weeks (1/18-5/23) (note, my run OS will only be 14 weeks)
Columbia OLY (C-race) 5/23
trans - 1 week (5/24-5/31)
gen prep - 11 weeks (6/1-8/15)
Eagleman HIM (B+ race) 6/13
Northeast OLY (C race) 8/15
race prep - 12 weeks (8/16-11/5)
Timberman HIM (B+ race) 8/22
half marathon 9/5
Nations OLY (C race) 9/12
RACE DAY 11/6/10: IMFL
Anyway, thanks for taking a look and helping me out on my quest to becoming self-coached!
RnP: Spent the weekend with the new map tool and need some help. When I first entered EN as part of the Nov OS, my plan was to do the Rockman HIM on June 6 with my A race being IMWI on Sept 12. According to your tool, this is perfect, do the OS, transition to Race Prep for HIM, race, rest and start 12 weeks to IM. Well, the Rockman race has been discontinued so on a whim I added NOLA 70.3 in April, really more for fun, had intended to just train right through it. Now as I add dates to the map, my original plan was perfect but of course, irrelevant. So, what to do now? Per CoachR I am to work on "getting very very fast "during the OS due to my aspirations of grabbing 1 of 3 age group slots at IMWI. Do I continue the OS to June, take a week of rest and then start the 12 weeks IM prep? If so, how does one do that? I'm currently in week 16 of the OS, how do I bridge the March - June period? Thanks in advance for your help, HLaF.
RnP,
Just wanted to make sure that I don't get into a training conflict if I do the unofficial SE outseason weekend May 14-16. My A race is IMF, Jun 27. In regard to SAU, the SE camp will probably take the place of a Race Rehearsal weekend.
Thanks,
George
George,
Nope, no problems at all. That's the same date as IMCDA and I've historically done a very high volume weekend on Memorial Day Weekend as preparation for that race, so a full two weeks later than your epic weekend above. Just make absolutely sure you get in that final race rehearsal before your race, which should be 3wks out.