One week transition after 70.3

trigirl1203

Hey guys-

Ive looked into the EN stuff for the transition weeks, but since Im only taking one week transition after Kansas before the IM training starts, any suggestions on a plan for this easy week? I took yesturday (day after Kansas) off, now Im trying to figure out what to do...and when to start running again.  Thanks for any feedback!

henrysacco

You might want to post in the Micro thread for a question like this.

dotcatlin

I couldn't figure it out after Quassy 2 weeks ago, and the transition plans seemed to be for after OS. Patrick said he updated them, but they still seemed to be for after OS, so maybe I was looking in the wrong place. Anyway, I ended up taking 4 days off. The 2nd day I was antsy, but then life happened and 4 days went by. The 5th day I swam and the 6th day, a Saturday I went for a 9 mile run, no HR monitor, no watch. Sunday I took off. I jumped in yesterday to another plan and I am right back at my target. I would say take some time off, it'll help your muscles recover and you'll be right back in, no problem--Rich told me, "Take it easy this week--try at least!!"

Daniela

The Kansas Defrief email from John Stark had a link to a document that has a link to the "Ironman Transition Training Plan eBook". I haven't read it yet, but wondered if it would be applicable for a HIM. The link to the main document is:
http://bit.ly/jimr6p

I took yesterday off, did an easy 40-min swim today with lots of drills. Tomorrow I might take off to get in some much-lacking sleep. Then an easy bike Thursday and easy swim friday. I read in one of the forums that we should be back to good Saturday and should start ramping up our training. I plan on doing a 3.5hr ride that is unstructured on Saturday. Sunday I'd like to get in a 90-min run, but that will depend on how the legs are feeling.

kmepham

After Quassy Half last Sunday I took Monday off, did light swims on Tuesday, Wednesday and Friday, the prescribed bike workout on Thursday, bike/brick run on Saturday, and was able to do the full run on Sunday including the V02 intervals (I'm on the short-course plan now). My running muscles weren't prepared for all of the hill running at Quassy and were sore & stiff for several days afterward, otherwise I probably could have started some easy running a couple of days earlier. A week feels sufficient after a HIM - I assume a full IM is a completely different animal. (Either that or it's a sign I didn't push hard enough during the race.)

jmoss70

Lauren - I screwed this one up royally when I did Calif 70.3 and then began hammering on the IM plan soon after.  I'm not doubting the advice that the coaches provide in the one week transition guidance on the wiki but I think each person needs to REALLY be honest with themselves about how soon they will be able to return to heavy training.  I raced a 70.3 on Sunday, a hard race with more hard climbing than I have done in a while.  Had a great race.  I took the transition advice at face value and TRIED to start back hammering Zone 4 work on the following Thurs & Saturday.  I knew that this was too soon for me but I forged ahead.  That earned me a neat little knee injury that I have been carrying around now through IM training for IMCDA.  I have gone back, analyzed everything I have done and if I would have taken it easy and stayed in Zone 1-2 for a full 7-8 days post HIM I would have been fine.  Be careful.  

 

William Jenks

If you look in the "self coaching guide" for inserting a B-level HIM into your IM season, it talks about getting back into training the next weekend. (http://members.endurancenation.us/Resources/Wiki/tabid/108/Default.aspx?topic=Self-Coaching+Manual+-+DIY+Guide+for+Adjusting+You)

A HIM is an entirely different beast than an IM or even an open marathon. Recovery is really more like a hard half marathon.

I think the guidance in the Wiki is about right...take it easy this week throughout all the weekdays, and probably even next weekend just to reset the head. If you want to do an ABP ride on the weekend, you'd probably be ok. On Thursday, you will feel like you can go out and hit it hard, but if you were to try, you'd find out you aren't where you think you are.

Given that we are 13 weeks out from WI, my opinion is that this should be a real transition/easy/recover week and just get ready to go for that 12 week span.

I swam easy yesterday (Tuesday) and will probably spin easy today (Wednesday), and may run easy Thurs or Fri...but all easy...a couple more swims, but nothing really rigorous. Maybe a family oriented ride on Sat or Sun.

Of course, also weigh what you know about your own run vs. ride recovery times.

Just my $0.02.

brianrobkelly@hotmail.com

Williams comment hit home...I did an Olympic 2 weeks ago, HIM last weekend, and start IM 12 weeks on Monday..I was thinking of doing a 90 minute hard ride tomorrow...but the comment about thinking you can hit it hard, but not really being where you think you are hit home...nice perspective and common sense...gonna take a few more days of cruiser rides and rest...plenty of time to work and sweat before IMOO

William Jenks

Today I swam about 2500 and then went for 6 mi run at about 8 min pace (just a smidge faster than EP). That felt about right. A little challenge, but not going nuts. Will ride a bit tomorrow. before going out of town for several days.