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Big Week Training planning

Mark RobertsMark Roberts
in General Training Discussions

 I'm heading to Panama City Beach next week for a vacation/ big week of training.  I'm looking to focus mainly on cycling volume as it is my weekness and more important for me at this point than building run volume.  I am going to Destin on Friday to race a Sprint (for fun) on Saturday and then will have Sunday through the following Friday morning to train in Florida.  Plan to get in a few swims and some runs but several bikes and would like to ride the course twice.  

Preliminary plan:

Saturday : sprint triathlon

Sunday --Regular 4 hr EN long ride with FTP work and 80-85% intervals

Monday -- Run/Swim 1 hour each

Tuesday -- 5-6 hour ride 70-75%

Wed -- 2 to 2.5 hour ride with some 80-85 % work

Thursday -- 5 hour ride 70-75%

Friday morning -- 90 min run -- travel home

Easy Saturday or off

Sunday -- Regular EN long ride 3-4 hour

This plan is subject to change depending on recovery but the goal is to get a big TSS pop with some cycling volume.

I tried to bulid some recovery into it but it still may be too much  Would love any feedback and Yes, I realize I could go into the week more rested without doing the Sprint tri on Sat but hey, this is supposed to be fun too

IM FL is still 12 weeks out.

Mark

 

 

 

Comments

  • Al TruscottAl Truscott

    My 2¢: Be prepared to re-assess Wed AM and swim only or shorten the ride that day if feeling sluggish.

  • NortonNorton
    Check out Coach Rich's Big Week guidance over on the Wiki; my guess is that you'll want to dial down some of the intensity, especially early on; gotta be strong at the end!
  • Nemo BrauchNemo Brauch
    My thoughts- consider swapping that 90 min run with the Wed 2 hour ride. Nothing worse than being stuck in a car after a long run.
  • Coach RichCoach Rich

    Good advice from all and I like Nemo's idea.

    In my experience, if you stick to the 70-75% guidance above the limiter will be your ass, not really fitness. You'll be tired, no doubt, but not shelled. I know my ass would be killing me at the end of the Thurs ride...

  • Mark RobertsMark Roberts

     So, after racing Friday (really short sprint race on base) and Saturday (Sandestin Triathlon) and pulling all the Dad duties of loading and unloading the car, bringing in luggage, etc.  I didn't get out on the Bike until today.  I did get in a run 5 mile run yesterday.

    Today I went 70 miles Duration:  3:34:27 (3:39:48)

    Work:      2497 kJ

    TSS:       237.3 (intensity factor 0.815)

    Norm Power: 200

    VI:        1.03

    Pw:HR:      5.2%

    Pa:HR:      10.97%

    Distance:  70.142 mi

     

     Steady effort trying to hold 80-85 % after a 30 min warmup

    I got a little bit of a late start (around 8) and it got pretty hot by 11:45 when I finished.  Felt good -- Nutrition was good except I needed more water.  I rode out of Panama City Beach, up 79 and did a big out and back on 388.  Absolutely no place to stop for water.  Road surface is great though -- For all who have raced Florida or Gulf Coast, Hwy 388 used to be full of patches and potholed - With the new Florida Beaches International airport out there, they have paved the entire stretch and it is smooth and fast.

    Speed fell off in the headwind coming back to the beach but I tried to stay aero and maintain power.

    Planning on biking the full 112 loop tomorrow

    Wed: 90 minute run

    Thursday will probably be another 3.5 hour ride at 80-85% vs a longer easier ride.

    Short run Friday morning and travel home

    Swim Saturday 

    Sunday -- regular long ride

    Should still be a good pop of volume if I can recover well and stick to it.

    Sure is nice to have a week to train and not have to go to work!

    Mark Roberts

     

     

     

     

     

     

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