@JCL, I like what you are thinking..I say yes to the Sat long ride, I suggest monday is off or swim only if possible, then remainder of week repeated into big day (note that Sunday after is supposed to be off, not a long run, so think on that). Since you are backing up the big day, let's back up the RR to week 16!
Got it THANKS!....and agreed on the day after big day....I will probably swim & get a massage!
Patrick, please bear with me on this one ...... I will move from current GF plan to HIM ADV week 13 right after Tucson and for logistical/family reasons I need to diminish my weekend training hours (while certainly not sacrificing weekly prescribed workouts/hours). I have been moving workouts around and came up with what could look like the "ideal" week which is moving the monday / tuesday workouts to saturday / sunday ... wednesday to monday and so on ..... WEEK 13 FOR EXAMPLE would end up as follows: MON - BIKE 60' / RUN 30' TUE - RUN 120' WED - RUN 45' / SWIM 60' THU - BIKE 180' / RUN 30' FRI - BIKE 120' SAT - RUN 60' / O.W.SWIM 60' (*) SUN - O.W.SWIM 60' (*) (*) notice weekend swims would necessarily need to be OWS Kindly advice Tks Juan
Thinking ahead a few weeks, I'll be running a half-marathon (A race) at the end of Week 11 of the IM plan leading up to IMCDA (another A race). Can you direct me to (or provide via reply) the changes to my plan for that week? I've run this same half-mary the last two years and want to crush it after a solid OS and GF plan.
@Juan, I get it…no worries!!! I think that you should put the Sat Run to Sunday if you are tired. Or, make it a brick after the ride on Friday, and go no runs on the weekend or a short stride set only. Don't want to blow you up!
@Mike, sure no worries!! You should do the plan through Wednesday…Thursday is a short run with strides…Friday is swim only…Saturday is a 60-75' ride, but all zone 1 to zone 2…just keep the fires burning…and then rip the race up!
Coach P, Traveling this week, from Thursday to Sunday. How do I adjust to week to get the Saturday Bike in. I am back on an early flight on Sunday and can do my run, but wanted to ensure I could get the ride in. Many thanks, Nigel
@Peter, thanks for following up and the detail. This _IS_ really frustrating…it's good on one level to know the fatigue extends beyond the bike, but that's also not a great thing either. You have 9 weeks to go until the big show, so while the pressure is on, you still have a few weeks until crunch time. We need to balance your current fatigue with your training needs. The coach in me says you are tired, and you need to rest, and that training will only extend fatigue. The athlete in me says HOLY COW your "A" race is in 9 weeks…then again, what's the point of showing up on race day with massive fatigue? Just not worth it. Here's my modified suggestion: we need to get you going again but with minimal intensity. I'd like you to do the following:
Monday = Swim only.
Tuesday = FTP Intervals, brick Run
Wednesday = Swim only.
Thursday = FTP intervals, brick run.
Friday = Swim only
Saturday = Regular ride, no brick.
Sunday = Long Run.
So you have three days of rest (swim, or off if you need it on say Monday). The FTP work on Tuesday is the work from the plan on Wed but broken down into chunks you can do without nuking yourself…this is the ONE hard session a week. Thursday is an ABP ride…this would be about 160w average…nothing more. The Sat ride is at 140w average, nothing more.
We can kick off this week (on Wed for you already) with no Tuesday FTP work…I want you to keep updating me, but I am thinking 2 weeks of this before we reconsider (weeks of 3/4 and 3/11).
Hi Patrick — just reporting back. I am definetly recovering. In fact I had forgotten what not-having-deep-fatigue actually feels like!
As you suggested, I did APB ride for 3 hours @ Pnorm 153 watts, 4 hour long ride @ Pnorm 140 watts, and long run for 90 mins @ EP (I started to slow down so I quit at that point). Also managed 2 x 10 mins @ 205 watts, 1 x 8 mins @ 205 watts, and then 4 mins @ 195 watts (I quit when I couldn't hold 200 watts without feeling like I would have to turn myself inside out to do so).
The bike has come around quicker than the run. On the run, I don't feel like I can go much faster than EP (yet).
@Nigel, I suggest doing the work only portion of Sat (and as much as you can of the rest of it) on Thursday AM...if that's not an option, then you are doing Sat bike instead of Wed Run...OR...Sat bike (work only) in the AM and the Wed Run in the PM. Let me know which you choose!
@Peter, you win ATHLETE OF THE YEAR for actually following up with me. THANK YOU. I say we cautiously continue with the run at EP...but let the bike go a bit to see if you can get more time above 200w....I like the trend you are on. Please keep me posted!
@John, sure, so sorry! ABP means Always Be Pushing which refers to spending a lot of time in Zone 3!
Round 2; same questions as posted March 10. Thanks againg for your help.
Couple of questions about Week 11 of the 2013 Half Ironman Advanced Schedule: 1. Thursday's run is listed at 105' with only 2x1 mile Z4 intervals, but the remainder is how you feel but try to accumulate more Z3 time. Would you want me to stay in Z2 when I can no longer run in Z3? Or do you want Z1 instead? I only ask because the following day has me knocking out another 45' run in Z1/2 Uphill. 2. I did the big training Day #1 last Saturday (MAR 2nd) because of work schedule issues and had to swap weeks……Week 11 has Big Training Day #2 on Saturday again. Would it be fine to do the swim on Friday with the already scheduled Z1/2 Uphill run and only execute the bike and run on Saturday? 3. Last question, promise, in the Week 11 Coach's Note is say the big training day #2 consists of 1hr swim, 3hr bike, and 1hr run, but when you look at the run details it lays out 45' instead. Do you want me to execute 1 hour or just the 45'.
I am on Week 10 of the OS and my question is on Thursday's bike Vo2 intervals. Here is what is posted:
MS: 2 x (5 x 1/1) @ Vo2/Zone5/Very Hard. Take 2' easy between each set of 4 x 1/1's. Remainder of any time you have available (if any, not required) @ 80-85%/Zone3/Mod-Hard.
Just not sure is the sets are 5 repeats or 4. No biggie, but wanted to be certain it was 5 and the 4 was just a typo or if I am missing something in my understanding.
Hi, Coach. This is about next week, not this; but still somewhat a "now" question. I broke my foot. I was on a "no running" plan for 2 months. I have been on a "return to run" program" for 3 weeks - this has basically been a walk/run protocol for 30 minutes, 3x/week, w/the slant between walk and run increasingly moving towards run. Next week, I will be in the last week of the return to run plan, which will be run for 30 minutes, 3x next week. AFTER that, I feel like I'm ready to just jump back in and start doing the sessions prescribed by my plan (20 week, short course, intermediate - will be in week 16 then). The only difference, I guess, is that my pace will be slower, because I'm not in the best running shape right now. Any particular advice, or should I just jump back in? Thanks!
So I am about to finish the GF and have an unstructured week off next week where I will be in Beavercreek skiing 5 of 7 days with the kids on spring break. Should I just ski only and have fun or should I add a couple of easy runs to it?
@Vic, love the questions…never stop! (1) if you are concerned re the cumulative fatigue from the Thurs run (valid) then I'd go z2…just pace yourself so that you can finish strongly, no fading please! (2) Yes, you can do the swim on Friday and the Saturday as scheduled. (3) Just do the 45'…the description is generic, your workout details are right!
@Ken, it's 5x1/1s..just fixed it. Thanks for catching that!
@JcL, the real questions isn't "What can I do" but rather "what can I absorb"…most folks won't get anything out of that type of situation other than really tired. I'd make one of them an ABP ride instead…
@John, I think we have some guidance in the wiki, but you are looking to be in zone 4 for most of your day…real only pacing is that you want to have a great run, so ride the bike that makes ^that^ happen, and then you want to finish run strong, so run the first 3 miles at an effort that makes ^that^ happen. Track all the data so you learn and have fun…pics required!!!
@Joe, congrats on making the recovery!! I would still want you to be careful…as in the first week back = doing a bit of intensity but only on soft surfaces if possible (track, grass, treadmill). I would keep the time pretty fixed (3 x 30 is nice) but add some intensity in there..when that works, then you can begin keeping the intensity but extending the runs…safety first!
@Tyler, that's 1 min on, 1 min off…aka PAIN HITTING YOUR BODY aka MIND OVER MATTER aka WHY DOES TIME GO BACKWARDS WHEN I AM RIDING HARD BUT FLIES BY WHEN I AM RECOVERING. These are in zone 5…so you'll do 5 x 1 min on, 1 min off…then take a slightly longer break…and repeat…
@KML, I say have fun. If you have a day off from the slopes a nice short run is okay (great form!) but otherwise enjoy it!
Coach P. I'm in week 5 of the run focus plan (beginner) and this week has been a total disaster (insomnia since Sunday, stress at work, you name it). Last week I was out of town and managed to do all the run workouts except the hills (did a 45 minute technique run instead) as well as the 5x5's bike workout on Saturday followed by the long run on Sunday. This week I swam on monday, did the 5x5's bike on Tuesday, but had to take yesterday (wednesday) off . I was hoping to do the 3x 1mile today (thursday) but had another brutal night last night and may only be able to get in an easy run or possibly a bike wko. So my question is how to structure the rest of the week? Next week will be testing, then I jump into the HIM plan. I am going to to try to run at least three times between now and Sunday, but it doesn't seem possible to get all the quality runs in without stacking everything up!
The hill bounding seems out of the question at this point unless you can figure out a way to fit it in. If I had to choose between the 3x1mile or the long FTP run on the weekend , which one would be best? , OR should I do the 3x1mile on friday evening and the long FTP run on Sunday? (if so, what to do on Saturday?). Thanks in advance!
OhBeOne P- I am in Big Bike Week of Beginner IMTX. WK 11 My body has said "enough" and I took yesterday off Last week I was pleased with my improvements in swimming, biking, running, and body composition Now I am having serious questions about how to complete IMTX
What if I finish out this Big Bike Week and get back into IMTX plan by testing-to then get imput from you and/or OhBeOne R for the rest of my training?
Thank you for all you have done
I will need to learn how to communicate if I am to finish IMTX in May
I am on the Get Faster plan - Beginner and will be on a family vacation to Phoenix next week impacting my workouts Monday through Sat. This is Week #7 of the GF plan. Can you suggest an alternate training plan for Mon - Thurs given these constraints:
I have rented a bike in Phoenix on Tues, Wed and Thurs.
I have access to a pool all week.
Running is accessible.
Can I just take the Sat ride and do it on Wed since i have a bike that day or just keep it simple and keep the week as-is in the plan and just substitute something on Sat since no bike access.
@Peter, you win ATHLETE OF THE YEAR for actually following up with me. THANK YOU. I say we cautiously continue with the run at EP...but let the bike go a bit to see if you can get more time above 200w....I like the trend you are on. Please keep me posted!
Hi Patrick — did the 3 hour APB ride on Thursday and Pnorm was 162 (Pnorm last week's APB was 157 - you had me target 160 watts). Second half this week, Pnorm was 167, and had over 15 mins above 190 watts (in 2 to 3 min bursts). Felt tired afterwards but not shelled.
Was proposing to do some FTP intervals on Saturday's long ride? How about 3 x 10(3) @ 200 watts? (or something else?)
BTW, struggled with the swim on Wednesday but was happy on the bike on Thursday.
I am in week 9 of the OS. Modifying this week as follows due to 1/2 marathon on Sunday........
Monday: Scheduled day off - no modification
Tuesday: 3x15 FTP bike scheduled. Hit the first set. Got 4 minutes into the second and called it off and rode the remaining time in z2/z3 due to fatigue. I think I overcooked myself on the previous Sunday ride and hadn't fully recovered for this session. I have been extending the Sunday bike workout and probably made too big of a volume jump as I rode 110 minutes pretty much in z3 with the 2x15 and 1x5 z4 intervals added into the ride.
Wednesday: Scheduled VO2 run (2x200, 3x400, 3x200) -- Completed/no changes
Thursday: Scheduled VO2 bike (3x(4x1/1) -- Completed/no changes
Friday-- Scheduled day off -- no change
Saturday -- Scheduled FTP bike (2x15 & 1x5). Not doing the bike. In place of the bike, planning to jog for 20-30 minutes with 4-5 30" strides.
Here are my questions for you:
Considering I wasn't able to complete Tuesday's FTP ride as scheduled (triaged due to fatigue) and I will not be doing Saturday's FTP ride due to 1/2 marathon on Sunday, should I repeat week 9 of the OS or just move on to week 10?
What your thoughts on the jog I have planned for Saturday? Do you recommend anything else? Don't want to take the day off as I feel like it would be too much rest prior to the race on Sunday.
@Satish, don't force it; respect your limits. Get in whatever you can in the next 3 days, at least the longer run (intensity optional). Let's aim on absorbing all this stress and getting ready for the test week!
@Marvin, the only difference between last week when you felt great and this week where you aren't is….oh…5 days. You haven't gone backwards, you've gone a bit too hard…I say dial it down, be aerobic and keep it short and sweet this weekend, with an eye towards being ready to hit next week on your regularly scheduled plan. If you'd like to talk pre-IMTX, I am happy to do that!
@Chad, ditch the fam and come to Tucson!!! I think your week should be fine…I'd plan on three bikes, and no long Sat ride…so Tues/Thurs intervals, Wed "kinda" ABP. I would swim as feasible (nice weather!) and then save the running for off the bike (15-20 mins max) and the weekend!!!
@Yasko, I don't know your plan, but that would be fine…with Wed off to get ready!!!
@Peter, we need a few more days of coming back…no FTP this weekend..just a good steady ride in zones 1-2, maybe the last 30 mins pushing in Z3…if you want to make the aerobic stuff harder, throw in some alternating 3' standing / big gear with 3' seated / regular gear….you can do that for 30 to 60 mins to keep things interesting!
@Robert, thanks for the detail. Don't feel bad about the missed FTP, you have been doing extra work (earlier) and are going to be doing more work soon (half marathon)…I say plan on rolling with the plan. The run on Sat should be short and sweet…30 minutes, with a stop at 15' mark to stretch a bit..then on way back do some 20 second pick ups at 5k pace. Nice and simple. Good luck!
Yesterday I ran hard for near two hours from Z1 to Z3. On the treadmill with 2% inclination. Near the end, pain in my left heel appeared and I decided to stop. The whole day I have been limping but doesn't seem worse. I assume I have an acute fascitis. The question is: should I replace my coming running sessions for bike sessions until the pain resolves? Thank you!
I posted this in your activity feed as a comment two days ago. You might have missed it, so let me ask you again here.
I'm interested to integrate "the Five Minute Threshold Hack" into my IM Plan for IM Cairns, which is loading up next Monday (from the 9th week). Can I replace Wednesday threshold bikes with this Hack ride? If so, how should I configure the sets? Or should I keep to the plan as listed in the Plan? I would like to break my PR of Ironman bike (5:00) at Cairns.
Wanted to catch you before you head off to AZ. I had to make some changes to my plan as a result of life and a freaking recurring injury, ref posting is below. I'm starting up the IM plan, but want to ensure I follow RIch's advice to accommodate my fitness in the initial weeks - which is also pasted below....
Can you advise how best to approach the end of Week One, through week two and maybe week three of the IM plan? So far I'm good to get back on the bike, swim and water run.... running may be back after physio on Monday.
Thanks as always.
References:
Hey RnP,
Saw my Physio today and have been okayed to try riding, with big encouragement to swim and water run.... So, with that good newsI'm still looking for guidance on my question from earlier this wk re: OS / 20 ish weeks of IM plan: which I've pasted below - would love your insights:
Hey Coaches,
I’m at a bit of a loss. To say that this OS hasn’t gone as plan is kind of understating it. I came out of Christmas holidays to start the Jan OS feeling psyched and ready to make great progress in 2013, but as the winter has gone on, things have changed.
Some "life stuff" has impacted my ability to remain true to the OS plan. I missed a week between February 11 and 15 and workouts in the week following, and was spotty the following weeks, and while I managed to “sort of” get back into the routine, the recurring lower back disc issue decided to make it’s bi-annual appearance. So, I haven’t trained since Sunday, March 1.
It's probably to early to start panicking, but to be honest I’m freaking out, I am working with my PT to rebuild and get back to running and biking, but the OS is slipping away. I feel the clock ticking on and no progress being made - I would like to know what I can do to ensure that I am prepared for IMLP in July. Once I’m healthy/get the nod from my PT – which should be Wednesday of this week, I will ease back into things, but wondered whether I should bag the end of the OutSeason, and start the IM plan early. I am having a hard time imagining that I’ll be able to grind out the intensity required for the final 4 weeks of the OS, assuming I get the go ahead get back to it.
Yes, once cleared by the PT you should load up the IM plan to end on IMLP then do the smart-gal thing to adjust it downwards to accommodate your fitness
I am on IMINT plan / Week 11 (IMTX). I have my 'big day" tomorrow. I also have my first, and only, tune-up next Sunday in Clermont, FL (OLY). Do I proceed with big day tomorrow or modify? I feel strong enough to do both but wanted your thoughts.
Comments
MON - BIKE 60' / RUN 30'
TUE - RUN 120'
WED - RUN 45' / SWIM 60'
THU - BIKE 180' / RUN 30'
FRI - BIKE 120'
SAT - RUN 60' / O.W.SWIM 60' (*)
SUN - O.W.SWIM 60' (*)
(*) notice weekend swims would necessarily need to be OWS
Kindly advice
Tks
Juan
Coach P
Thinking ahead a few weeks, I'll be running a half-marathon (A race) at the end of Week 11 of the IM plan leading up to IMCDA (another A race). Can you direct me to (or provide via reply) the changes to my plan for that week? I've run this same half-mary the last two years and want to crush it after a solid OS and GF plan.
Thanks!
@Melanie…I will check into it!!
@Juan, I get it…no worries!!! I think that you should put the Sat Run to Sunday if you are tired. Or, make it a brick after the ride on Friday, and go no runs on the weekend or a short stride set only. Don't want to blow you up!
@Mike, sure no worries!! You should do the plan through Wednesday…Thursday is a short run with strides…Friday is swim only…Saturday is a 60-75' ride, but all zone 1 to zone 2…just keep the fires burning…and then rip the race up!
Hi Patrick — just reporting back. I am definetly recovering. In fact I had forgotten what not-having-deep-fatigue actually feels like!
As you suggested, I did APB ride for 3 hours @ Pnorm 153 watts, 4 hour long ride @ Pnorm 140 watts, and long run for 90 mins @ EP (I started to slow down so I quit at that point). Also managed 2 x 10 mins @ 205 watts, 1 x 8 mins @ 205 watts, and then 4 mins @ 195 watts (I quit when I couldn't hold 200 watts without feeling like I would have to turn myself inside out to do so).
The bike has come around quicker than the run. On the run, I don't feel like I can go much faster than EP (yet).
@Peter, you win ATHLETE OF THE YEAR for actually following up with me. THANK YOU.
@John, sure, so sorry! ABP means Always Be Pushing which refers to spending a lot of time in Zone 3!
Round 2; same questions as posted March 10. Thanks againg for your help.
Couple of questions about Week 11 of the 2013 Half Ironman Advanced Schedule:
1. Thursday's run is listed at 105' with only 2x1 mile Z4 intervals, but the remainder is how you feel but try to accumulate more Z3 time. Would you want me to stay in Z2 when I can no longer run in Z3? Or do you want Z1 instead? I only ask because the following day has me knocking out another 45' run in Z1/2 Uphill.
2. I did the big training Day #1 last Saturday (MAR 2nd) because of work schedule issues and had to swap weeks……Week 11 has Big Training Day #2 on Saturday again. Would it be fine to do the swim on Friday with the already scheduled Z1/2 Uphill run and only execute the bike and run on Saturday?
3. Last question, promise, in the Week 11 Coach's Note is say the big training day #2 consists of 1hr swim, 3hr bike, and 1hr run, but when you look at the run details it lays out 45' instead. Do you want me to execute 1 hour or just the 45'.
Thanks much and "Work, Works!"
v/r
Vic
I am on Week 10 of the OS and my question is on Thursday's bike Vo2 intervals. Here is what is posted:
MS: 2 x (5 x 1/1) @ Vo2/Zone5/Very Hard. Take 2' easy between each set of 4 x 1/1's. Remainder of any time you have available (if any, not required) @ 80-85%/Zone3/Mod-Hard.
Just not sure is the sets are 5 repeats or 4. No biggie, but wanted to be certain it was 5 and the 4 was just a typo or if I am missing something in my understanding.
Thanks
Hey Coach P....just a quick question.....(juggling stuff this week...)
Any problem doing back-to-back bike FTP session during the week with 24 hours between?...or is that frowned upon?
Thanks
Coaches, I have an Oly this Sunday, 3/17. What watt and pace zones should I be looking toward as goals for this race? John
Thanks.
@Ken, it's 5x1/1s..just fixed it. Thanks for catching that!
@JcL, the real questions isn't "What can I do" but rather "what can I absorb"…most folks won't get anything out of that type of situation other than really tired. I'd make one of them an ABP ride instead…
@John, I think we have some guidance in the wiki, but you are looking to be in zone 4 for most of your day…real only pacing is that you want to have a great run, so ride the bike that makes ^that^ happen, and then you want to finish run strong, so run the first 3 miles at an effort that makes ^that^ happen. Track all the data so you learn and have fun…pics required!!!
@Joe, congrats on making the recovery!! I would still want you to be careful…as in the first week back = doing a bit of intensity but only on soft surfaces if possible (track, grass, treadmill). I would keep the time pretty fixed (3 x 30 is nice) but add some intensity in there..when that works, then you can begin keeping the intensity but extending the runs…safety first!
@Tyler, that's 1 min on, 1 min off…aka PAIN HITTING YOUR BODY aka MIND OVER MATTER aka WHY DOES TIME GO BACKWARDS WHEN I AM RIDING HARD BUT FLIES BY WHEN I AM RECOVERING.
@KML, I say have fun. If you have a day off from the slopes a nice short run is okay (great form!) but otherwise enjoy it!
Coach P. I'm in week 5 of the run focus plan (beginner) and this week has been a total disaster (insomnia since Sunday, stress at work, you name it). Last week I was out of town and managed to do all the run workouts except the hills (did a 45 minute technique run instead) as well as the 5x5's bike workout on Saturday followed by the long run on Sunday. This week I swam on monday, did the 5x5's bike on Tuesday, but had to take yesterday (wednesday) off . I was hoping to do the 3x 1mile today (thursday) but had another brutal night last night and may only be able to get in an easy run or possibly a bike wko. So my question is how to structure the rest of the week? Next week will be testing, then I jump into the HIM plan. I am going to to try to run at least three times between now and Sunday, but it doesn't seem possible to get all the quality runs in without stacking everything up!
The hill bounding seems out of the question at this point unless you can figure out a way to fit it in. If I had to choose between the 3x1mile or the long FTP run on the weekend , which one would be best? , OR should I do the 3x1mile on friday evening and the long FTP run on Sunday? (if so, what to do on Saturday?). Thanks in advance!
I am in Big Bike Week of Beginner IMTX. WK 11
My body has said "enough" and I took yesterday off
Last week I was pleased with my improvements in swimming, biking, running, and body composition
Now I am having serious questions about how to complete IMTX
What if I finish out this Big Bike Week and get back into IMTX plan by testing-to then get imput from you and/or OhBeOne R for the rest of my training?
Thank you for all you have done
I will need to learn how to communicate if I am to finish IMTX in May
Coach Rich,
I am on the Get Faster plan - Beginner and will be on a family vacation to Phoenix next week impacting my workouts Monday through Sat. This is Week #7 of the GF plan. Can you suggest an alternate training plan for Mon - Thurs given these constraints:
Can I just take the Sat ride and do it on Wed since i have a bike that day or just keep it simple and keep the week as-is in the plan and just substitute something on Sat since no bike access.
Chad
Hi Patrick — did the 3 hour APB ride on Thursday and Pnorm was 162 (Pnorm last week's APB was 157 - you had me target 160 watts). Second half this week, Pnorm was 167, and had over 15 mins above 190 watts (in 2 to 3 min bursts). Felt tired afterwards but not shelled.
Was proposing to do some FTP intervals on Saturday's long ride? How about 3 x 10(3) @ 200 watts? (or something else?)
BTW, struggled with the swim on Wednesday but was happy on the bike on Thursday.
Coach,
I am in week 9 of the OS. Modifying this week as follows due to 1/2 marathon on Sunday........
- Monday: Scheduled day off - no modification
- Tuesday: 3x15 FTP bike scheduled. Hit the first set. Got 4 minutes into the second and called it off and rode the remaining time in z2/z3 due to fatigue. I think I overcooked myself on the previous Sunday ride and hadn't fully recovered for this session. I have been extending the Sunday bike workout and probably made too big of a volume jump as I rode 110 minutes pretty much in z3 with the 2x15 and 1x5 z4 intervals added into the ride.
- Wednesday: Scheduled VO2 run (2x200, 3x400, 3x200) -- Completed/no changes
- Thursday: Scheduled VO2 bike (3x(4x1/1) -- Completed/no changes
- Friday-- Scheduled day off -- no change
- Saturday -- Scheduled FTP bike (2x15 & 1x5). Not doing the bike. In place of the bike, planning to jog for 20-30 minutes with 4-5 30" strides.
Here are my questions for you:@Marvin, the only difference between last week when you felt great and this week where you aren't is….oh…5 days.
@Chad, ditch the fam and come to Tucson!!!
@Yasko, I don't know your plan, but that would be fine…with Wed off to get ready!!!
@Peter, we need a few more days of coming back…no FTP this weekend..just a good steady ride in zones 1-2, maybe the last 30 mins pushing in Z3…if you want to make the aerobic stuff harder, throw in some alternating 3' standing / big gear with 3' seated / regular gear….you can do that for 30 to 60 mins to keep things interesting!
@Robert, thanks for the detail. Don't feel bad about the missed FTP, you have been doing extra work (earlier) and are going to be doing more work soon (half marathon)…I say plan on rolling with the plan. The run on Sat should be short and sweet…30 minutes, with a stop at 15' mark to stretch a bit..then on way back do some 20 second pick ups at 5k pace. Nice and simple. Good luck!
Coach Patrick,
I posted this in your activity feed as a comment two days ago. You might have missed it, so let me ask you again here.
I'm interested to integrate "the Five Minute Threshold Hack" into my IM Plan for IM Cairns, which is loading up next Monday (from the 9th week). Can I replace Wednesday threshold bikes with this Hack ride? If so, how should I configure the sets? Or should I keep to the plan as listed in the Plan? I would like to break my PR of Ironman bike (5:00) at Cairns.
Thanks.Hi Patrick,
Wanted to catch you before you head off to AZ. I had to make some changes to my plan as a result of life and a freaking recurring injury, ref posting is below. I'm starting up the IM plan, but want to ensure I follow RIch's advice to accommodate my fitness in the initial weeks - which is also pasted below....
Can you advise how best to approach the end of Week One, through week two and maybe week three of the IM plan? So far I'm good to get back on the bike, swim and water run.... running may be back after physio on Monday.
Thanks as always.
References:
Hey RnP,
Saw my Physio today and have been okayed to try riding, with big encouragement to swim and water run.... So, with that good newsI'm still looking for guidance on my question from earlier this wk re: OS / 20 ish weeks of IM plan: which I've pasted below - would love your insights:
Hey Coaches,
I’m at a bit of a loss. To say that this OS hasn’t gone as plan is kind of understating it. I came out of Christmas holidays to start the Jan OS feeling psyched and ready to make great progress in 2013, but as the winter has gone on, things have changed.
Some "life stuff" has impacted my ability to remain true to the OS plan. I missed a week between February 11 and 15 and workouts in the week following, and was spotty the following weeks, and while I managed to “sort of” get back into the routine, the recurring lower back disc issue decided to make it’s bi-annual appearance. So, I haven’t trained since Sunday, March 1.
It's probably to early to start panicking, but to be honest I’m freaking out, I am working with my PT to rebuild and get back to running and biking, but the OS is slipping away. I feel the clock ticking on and no progress being made - I would like to know what I can do to ensure that I am prepared for IMLP in July. Once I’m healthy/get the nod from my PT – which should be Wednesday of this week, I will ease back into things, but wondered whether I should bag the end of the OutSeason, and start the IM plan early. I am having a hard time imagining that I’ll be able to grind out the intensity required for the final 4 weeks of the OS, assuming I get the go ahead get back to it.
Answer from Coach R: @Nicole --
Yes, once cleared by the PT you should load up the IM plan to end on IMLP then do the smart-gal thing to adjust it downwards to accommodate your fitness
I am on IMINT plan / Week 11 (IMTX). I have my 'big day" tomorrow. I also have my first, and only, tune-up next Sunday in Clermont, FL (OLY). Do I proceed with big day tomorrow or modify? I feel strong enough to do both but wanted your thoughts.
D
Thanks Patrick, short and sweet it is this weekend and regular schedule next week
I would like to talk pre-IMTX. Please let me know when and how that is best done.