Seems I've been hammered by the flu. Much to my dismay, I'm thinking its likely that I'll miss my Sat bike/run and Sun run this weekend. Hoping by next week Im feeling better, but who knows.I'm finishing week 11 INT OS. Since this is really my first missed workout, not sure how to handle. Do I just skip these wo's or fill them in later? Any help is appreciated!
Need some guidance on Jan OS with week 12. It looks like I have to be out of town next week without my bike. I will be able to do tomorrow's (Sun) run but won't be back till the following Sunday (3/31). I am checking to see if have access to a pool, tread mill, or indoor trainer bike but think I will be pushed for time. I believe I can run even if outside freezing weather.
Hi Coach P. Looking forward to the HIM plan which I start next week for my A goal race on June 23 (tremblant). I have an opportunity to join a small group coached endurance swim session on Sunday mornings which will go until from April 14 to may 29 or so. Could I replace the monday (or friday) swim with this and do the two hour bike ride after? Should there be any adjustments to the plan otherwise?
Hi guys, life happens and I have blown the bike focus session" 6 weeks" Very inconsistant to nil training.. gained some weight. loss of focus.... Still 4.5 months to A race . (Mt Temblant ironman). I am supposed to start the get faster block this week. My guess is to retest to get my numbers anmd forge ahead with the get faster plan . I am unable to reach my numbers obatin from the OS. Any kadvice would be helpful. Doug
Doug, I did the same exact thing. I am hoping to get back my mojo starting Monday. No offense, but glad to see I am not the only one that did this. I too did nothing for the last 6 weeks during my bike focus
I am supposed to be starting Week 8 of Beginner Get Faster plan next week. This past week I was sick for 5 days with a bad cold and also on vacation so my training ended up being way off plan (last week i ran twice, rode twice and swam once). My thought is that I should treat last week like my unstructured (transitional) training week that i'm supposed to have the week of April 1 (as i move from GF to HIM) and then use this week as Week 7 and next week as Week 8 and then not take a transition week and get right into HIM.
@Brad, to skip is human. It's okay…powering through them is a really bad idea. Really. Rest up, and aim to get back on track with week 12….note you might need to take the first day a bit easy to get back into it!
@Tony, while that travel stinks for your training, it's better now that in the final weeks of your race prep! I suggest doing alternating day interval sessions (Tues/Thurs/Sat of 4 to 6 by 3' at z5 pace…you can do this in 30 to 45 minutes (so you don't freeze) and it will help keep you sharp for when you get back on schedule!!!
@Satish, I like the idea of you getting into a group. The Sunday ride is meant to be an ABP session, so you might need a bit of a break between workouts. Think swim, breakfast, then ride. If you do this, you can drop the monday swim!
@Doug, yes to the test. I think maybe we step back and set some incremental goals, and have them be one at a time. They could be "getting all workouts done in one week" or "get to bed by 9:30pm 4 times this week," etc. Let's set / achieve goal instead of owing so bi that it has no meaning on your day or performance!
@Chad, It's still early in your year and we are looking for consistency rather than anything super flashy. So yes to the modified "transition week" and then back to it!
I just switched to the HIM training advanced (I am on end of week 14 of 20).... I looked ahead and noticed from week 15 to week 17.... there are no days "off".... I know I could simply skip a day to get a day off, but wanted your advice ... Do you really want 21 days straight of workouts (actually 27 days if include week 18 if day off is Sunday)... I tend to take a day off on the weekend (due to kids, family) and move workouts around accordingly..HELP
Patrick, this week I will go into 8 weeks of HIM ADV heading into A race Florida 70.3 May 19th. As discussed will go 5x5 on Wednesday bike sessions for the next 6 weeks. Question is: should I do a progression as explained in the Wiki (week 1 3x4, week 2 4x4 and so on ....) or just go for the 5x5 and if the legs accept it keep going??? However, There is a long run the following day on the HIM plan. OK if I observe the 24hour rule? or must shuffle the week around to take it easier the day after 5x5??? Tks.
As a reminder I am entering week 13 of intermediate IM plan...target IMTX. Just had my BigDay on Saturday and feel like I nailed it pretty well...very pleased and a big mental foundation going into the final 8 weeks..............
My question involves the Sunday ABP rides....they are now High Priorities v Medium....but what is the minimum amount of time to make these valuable? .....
As you know I have two weekly frameworks...1.) is the standard plan framework with Long Run on Thursday and ABP on Sunday...the other swaps out the ABP for a 90min FTP focused ride on Thursday (I also move the interval run to Wed. so two bikes are separated by run...I have no problem handling the bike FTP on two days) and moves the Long Run to Sunday....the issue for me is that sometimes 3hrs. on Sunday is problematic....When that happens...I would like to use the alternate week framework...do you think that is okay or is a minimum 3hr ride on Sunday critical at this stage? What if I only had two hours...?
CoachP - entering Week12 of JanOS. I just realized that I am chaperoning a school trip for my youngest on Wednesday which will preclude pretty much any workout that day.
My options: 1) - move Tue and Wed forward a day to Mon (tomorrow) and Tuesday, OFF then WED and FRI 2) - OFF MON, double up Tuesday with the bike first thing in the morning, and then run late, late afternoon. Off WED
Do you see any major issues with one over the other.....
(given that it is late SUN, I realize my what my chances are of you seeing this before tomorrow AM.....my fault, of course.)
Coaches - Week 10 of HIM Intermediate. Monday run calls for 60 mins but intervals don't take that long. Are there volume goals for this workout or is it like OS just completing the Main Set?
I've got business travel the next two weeks that will prevent me from getting the Wed VO2 max ride in (wk 15&16 of HIM). Do I move it or try to work some of that into Sunday's ride?
I'm heading on a family vacation to Maui on Wednesday morning. I'll be gone for around 10 days…not returning until April 7. It is a family vacation so there won't be a bike making the trip, and disappearing for some half days to do guided bike tours is not going to happen.
That said, I should be able to run a bunch…daily if I want. Also I plan to do a bunch of swims in the ocean as a way to get back into swimming (I have done no swimming since September but plan to start pool workout upon my return from vacation).
My current plan is to hit the bike hard tomorrow (Monday) and Tuesday before I leave.
Your guidance for workouts I should do when on vacation are most appreciated.
Looking down the road I had some questions regarding how to structure workouts surrounding the NC bike camp. I'll be switching over to the Adv. Full plan starting next week, and finishing at CdA.
May 4th there's a local Olympic I won a free entry into. There's also a nearby cheap Metric Century (or Century) ride the same time. It looks like I'll be in week 13 of the Full plan that weekend.
Question: Would you recommend one event over the other? And if so how would you modify to accomodate? Or ride locally and stick with the plan? I'm not leaning in any one direction, so any guidance is appreciated. As we get closer to the bike camp I'll follow up with how to structure workouts for that week.
I just switched my training program to the Intermediate IM ending 6/23 for Coeur d'Alene. If I'm not mistaken, shouldn't I be at week 9? According to the training plan is says I'm on week 8. Can you please clarify?
I have a pentathlon coming up april 20 that is unusual and unique - wondering if i should tweak my training a bit over the next 4 weeks. (I am currently on week 11 of OS - then training for IMLP).
The race is 8.3 mile run (600ft vert gain), 6 mile kayak, 18m bike (2000 vert), 3 mile hike (3000+ vert gain) then 1-3 mile ski. This is the Tuckerman at Mt. Washington (aka the Inferno). I've been doing a lot of skiing & hiking and of course running and biking. Think i need to adjust my schedule to prep for all this vertical that is going to hit me like a load of bricks? Thanks!
Coaches, I need help assessing my C race olympic triathlon yesterday. Overall I was very disappointed. I don't know how to interpret how the weather plays into it, but we had 25 plus mph winds through the whole thing. My swim was rough, so I am not overly disappointed, but I thought it would be 5 minutes faster. I am a HR athlete on the bike, so I stuck to zone 3. The course had hills which required me to go into the small gear ring on the front. I live in a pancake flat area so I thought my bike might not be the best. Of course the winds were tough on the bike but I only managed 15.4 mph. I've ridden this course years before and even in bad weather and didnt go this slow. I wasn't upset because I am learning the EN way where the run is where its at. The first mile of the run I literally had to consciencely try to slow down. I thought I was going to speed up to zone 2 with no trouble. I was able to speed up but not that much. After three miles I started slowing down. Dont know what was up. Things I did differently then when I did not use an EN program: nutrition: I consumed less food. I did one bag of sport beans on the bike and that was it. Normally I would have done two bags and then a gel on the run. I drank 2 bottles, total 48 oz Ironman Perform on the bike and only water on the run. My overall time was 15 minutes slower than expected. I also rode for 2 hours the day before the race as I was to train through this race. I'm 5 weeks away from a very hilly 1/2 IM. Do I need to make changes? This has gotten into my head. I took today off. Sorry for the length of this! Jodi
@Jeff, yes you are right to catch that..it's officially crunch time, when we recommend you use the saved SAUs to get it done. That said, I get where you are coming from. If you take off Sunday (the ABP ride) then I suggest you put a 90' ABP ride on Monday, with the swim there, and drop that day's run. Good luck!
@Juan, yes to integration. I would go 4x4, 5x4, then 5x5s….24 hour rule should be enough…if not, let me know!!! ps- remember it's 24 hours from tuesday to wednesday and from Wed to Thurs! pps- your profile pic needs to be you in your boots!
@Peter, so sorry…I wrote it and must have deleted it. Yes you can run a bit more but keep it short as you have done. As for the long runs, really check in on what you are eating / drinking as it sounds like a fueling issue!
@JCL, ABP becomes important the closer your race becomes…you can do the second FTP instead but I love me that ABP work. I would say if your Sat is capped at 2 hours, then you can still do 2 hrs ABP, I'll take it…if not then, then put it on Thursday as the same (90-120' ABP after a short warm up. Starting week 15 you should be more ABP and not FTP in two sessions.
@Joe, sorry! Next time text me for last minute emergencies! I say double up on Tuesday and Wednesday off!
@John, yes volume starts to count in the final 12 weeks, so it's time to fill out those runs in Z2-z3 effort!
@Joe, no worries..just ride a tad bit longer at ABP on Sunday!
@Matt, finally someone doing the vacation thing right!!! I would capture / note your FTP now as you might not "Get it back" by week 14 and your return. Your travel days are off. So Wed OFF, Thurs EASY run of 45' with strides. Friday Swim. Saturday longer run with z3 / tempo finish in last 1/3 of the run….60 to 75 mins ok, Sunday Swim only. Monday interval run of 2-3 x 1 mile (3' recoveries) for a total of 45 minutes, Tuesday = Swim only, Wednesday is another longer run with z3 / tempo finish in last 1/3 of the run….60 to 75 mins ok, Thursday is swim only, Friday is off / travel, then Sat or Sun is the long bike when you get unpacked! Bring your fuelbelt and lots of drink mix!!!
@Brandon, thanks for asking. I think it's where your head's at. If you are needing some competition/race fun, then do that…you'll have plenty of long riding at camp. If you are really focusing on the bike this year, then a longish ride will help get you ready for the rigors of camp…let me know what you decide!
@Ted, IMCDA is on June 23rd, which is 13 weeks from today…you are in week 8..so it's right!
@Tyler I don't think you can really train for altitude..you just train and then race. I would train as you normally are, but would identify one area where you think you could really gain an edge….for me, I'd look at the 3 mile hike and figure out how I could improve that…weighted pack climbing of building stairs (elevator down). I think that you could put 5-10' on the competition there in a way that is also very easily integrated into your training!
@Jodi, thanks for reaching out to us!!! You rode 2 solid hours before this race…I am sure you didn't do that before! But that said, you are carrying lots of fatigue…you should have had a tough race. The wind surely played a role as well. I would check your PLACE (AG and OA) as compared to the previous years vs your TIME…that can be more telling. Please note that you did not eat less this time around, at least according to my math you took in 200 more calories.
this year = 420 from Ironman Perform, 100 from sportsbeans = 520 total rev years = 2 x 100 sports beans + 1 x 120 cal gel = 320 calories
I am curious to know if you did anything different re pre race food, etc!
I am having breakfast 30 mins before the long run and am taking my Infinit drinks (2 x 750 mls with 250 cals each and 450 mg of sodium), so I don't think it's a fuelling issue.
@ Coach P -- many thanks for the specific workouts. Looks great. I'm not concerned about a week 14 FTP test because upon my return I'm cutting over to the HIM plan week #12. That also happens to be a test week but I'll do the 3x15 FTP workout in lieu of the test and test outdoors on a Saturday when I finally get some good weather. Cheers!
Just finished my bike test. I had suffered a hip flexor strain over the weekend so I wasn't expecting much. My VO2 improved by 6 watts but my FTP dropped by 4 watts. Here's my question:
Should I use my previous FTP to calculate my bike zones or the new slower FTP?
OK, I loaded the IM Int Plan ending at CDA. I noticed Saturday, there is a note to do a swim 60 / Bike 3hrs / Run 45, but then the detail skips the Bike. Is something missing in the loaded plan for Bike Detail on Sat?
@Peter, well 500 calories for 2 hours is 250 cals per hour, which is just over 2 gels per hour. I usually take in two gels per hour (230 cals) plus 24oz of IM Perform (210 calories), for 440 cals per hour. IOW, don't be afraid to bump up the calories. Next long run I say you eat 60' prior..then have a gel 10' prior to the start. Then fuel away and see what that extra gel does. If you can eat other stuff with infinIT (I can't) you might try that too…
@Matt, sounds like a plan. You can repay me with some epic picture from your run!
@Kriss, keep it the same (but take care of that strain!).
@Greg, I fixed it…go check it out again and thanks for the catch!
Coaches, I'm having a Big Tri Week next week (the 11th week of IM). I noticed there is a note saying "Find guidance in the Wiki on this opportunity and choose the BBW plan from the Training Plan list." By "choose the BBW plan from the Training Plan list," do you mean I change my plan temporarily to BBW?
Signed up for the century ride. When I asked my wife, her response was "go bike dummie". It's a great course, and I like your thought of using it as a lead-in to the bike camp. Can't wait!! My wife gets alone time to read, so everyone is happy in this household
I'm in week 7 of the GF Adv. Plan so next week will be testing week (then switching to the IM Adv Plan). I just wanted to know if you feel any problems if I switch the dates of my running test with the date of the bike test? So in the end I would do the 5k Run on Wednesday, on Thursday I'd do the low-priority bike workout, on Friday morning the strides and in the afternoon my Swim TT. Saturday would be a day off before my bike test on Sunday somewhere in the afternoon/evening.
Do you see any problems with that schedule or would I be fine with that?
As you suggested, I had breakfast 60 mins before (rolled oats, honey and a banana), and a gel 10 mins before my long run. I had the Infinit during the run as before, and added a gel every 40 mins.
The result, I ran for 2 hours 30 (30 mins more than last week) and 9 secs per km faster than last week.
So you were correct, it was a fuelling issue. I always thought that I just lacked run durability. I can see now that I have had the same issue on my HIM long runs.
BTW, I am sorry I have been so high maintenance recently.
Comments
Seems I've been hammered by the flu. Much to my dismay, I'm thinking its likely that I'll miss my Sat bike/run and Sun run this weekend. Hoping by next week Im feeling better, but who knows.I'm finishing week 11 INT OS. Since this is really my first missed workout, not sure how to handle. Do I just skip these wo's or fill them in later? Any help is appreciated!
Need some guidance on Jan OS with week 12. It looks like I have to be out of town next week without my bike. I will be able to do tomorrow's (Sun) run but won't be back till the following Sunday (3/31). I am checking to see if have access to a pool, tread mill, or indoor trainer bike but think I will be pushed for time. I believe I can run even if outside freezing weather.
Thanks,
Tony
Hi Coach P. Looking forward to the HIM plan which I start next week for my A goal race on June 23 (tremblant). I have an opportunity to join a small group coached endurance swim session on Sunday mornings which will go until from April 14 to may 29 or so. Could I replace the monday (or friday) swim with this and do the two hour bike ride after? Should there be any adjustments to the plan otherwise?
Doug
Hi Patrick — all bike wkos this week done as written.
Did long run today, 120 mins @ EP, although, as was the case last week, I struggled in the last 15 mins and the pace dropped off.
Next week (tomorrow) is week 15 intermediate IM plan and has Race Rehearsal No1 on Saturday.
You have only let me do a brick run and the long run up until now.
Was wondering about more running?
Coaches,
I am supposed to be starting Week 8 of Beginner Get Faster plan next week. This past week I was sick for 5 days with a bad cold and also on vacation so my training ended up being way off plan (last week i ran twice, rode twice and swam once). My thought is that I should treat last week like my unstructured (transitional) training week that i'm supposed to have the week of April 1 (as i move from GF to HIM) and then use this week as Week 7 and next week as Week 8 and then not take a transition week and get right into HIM.
Thoughts?
Chad
@Tony, while that travel stinks for your training, it's better now that in the final weeks of your race prep! I suggest doing alternating day interval sessions (Tues/Thurs/Sat of 4 to 6 by 3' at z5 pace…you can do this in 30 to 45 minutes (so you don't freeze) and it will help keep you sharp for when you get back on schedule!!!
@Satish, I like the idea of you getting into a group. The Sunday ride is meant to be an ABP session, so you might need a bit of a break between workouts. Think swim, breakfast, then ride. If you do this, you can drop the monday swim!
@Doug, yes to the test. I think maybe we step back and set some incremental goals, and have them be one at a time. They could be "getting all workouts done in one week" or "get to bed by 9:30pm 4 times this week," etc. Let's set / achieve goal instead of owing so bi that it has no meaning on your day or performance!
@Chad, It's still early in your year and we are looking for consistency rather than anything super flashy. So yes to the modified "transition week" and then back to it!
I just switched to the HIM training advanced (I am on end of week 14 of 20).... I looked ahead and noticed from week 15 to week 17.... there are no days "off".... I know I could simply skip a day to get a day off, but wanted your advice ... Do you really want 21 days straight of workouts (actually 27 days if include week 18 if day off is Sunday)...
I tend to take a day off on the weekend (due to kids, family) and move workouts around accordingly..HELP
Jeff
However, There is a long run the following day on the HIM plan. OK if I observe the 24hour rule? or must shuffle the week around to take it easier the day after 5x5???
Tks.
Patrick — I didn't get a response to my question?
Was quite tired on Monday so took the day off.
Now it's Tuesday, decided to do running 4 x 800 metres (3) @ Z4 in addition to Tuesday swim. The plan had 2 x 1 mile @ Z4 for the run.
Hey Coach P....another crazy question...
As a reminder I am entering week 13 of intermediate IM plan...target IMTX. Just had my BigDay on Saturday and feel like I nailed it pretty well...very pleased and a big mental foundation going into the final 8 weeks..............
My question involves the Sunday ABP rides....they are now High Priorities v Medium....but what is the minimum amount of time to make these valuable? .....
As you know I have two weekly frameworks...1.) is the standard plan framework with Long Run on Thursday and ABP on Sunday...the other swaps out the ABP for a 90min FTP focused ride on Thursday (I also move the interval run to Wed. so two bikes are separated by run...I have no problem handling the bike FTP on two days) and moves the Long Run to Sunday....the issue for me is that sometimes 3hrs. on Sunday is problematic....When that happens...I would like to use the alternate week framework...do you think that is okay or is a minimum 3hr ride on Sunday critical at this stage? What if I only had two hours...?
My options:
1) - move Tue and Wed forward a day to Mon (tomorrow) and Tuesday, OFF then WED and FRI
2) - OFF MON, double up Tuesday with the bike first thing in the morning, and then run late, late afternoon. Off WED
Do you see any major issues with one over the other.....
(given that it is late SUN, I realize my what my chances are of you seeing this before tomorrow AM.....my fault, of course.)
I am in the JOS, so beginning week #12 tomorrow.
I'm heading on a family vacation to Maui on Wednesday morning. I'll be gone for around 10 days…not returning until April 7. It is a family vacation so there won't be a bike making the trip, and disappearing for some half days to do guided bike tours is not going to happen.
That said, I should be able to run a bunch…daily if I want. Also I plan to do a bunch of swims in the ocean as a way to get back into swimming (I have done no swimming since September but plan to start pool workout upon my return from vacation).
My current plan is to hit the bike hard tomorrow (Monday) and Tuesday before I leave.
Your guidance for workouts I should do when on vacation are most appreciated.
Thanks!
Matt
Looking down the road I had some questions regarding how to structure workouts surrounding the NC bike camp. I'll be switching over to the Adv. Full plan starting next week, and finishing at CdA.
May 4th there's a local Olympic I won a free entry into. There's also a nearby cheap Metric Century (or Century) ride the same time. It looks like I'll be in week 13 of the Full plan that weekend.
Question: Would you recommend one event over the other? And if so how would you modify to accomodate? Or ride locally and stick with the plan? I'm not leaning in any one direction, so any guidance is appreciated. As we get closer to the bike camp I'll follow up with how to structure workouts for that week.
Thanks!
I just switched my training program to the Intermediate IM ending 6/23 for Coeur d'Alene. If I'm not mistaken, shouldn't I be at week 9? According to the training plan is says I'm on week 8. Can you please clarify?
Thanks,
Ted
RnP:
I have a pentathlon coming up april 20 that is unusual and unique - wondering if i should tweak my training a bit over the next 4 weeks. (I am currently on week 11 of OS - then training for IMLP).
The race is 8.3 mile run (600ft vert gain), 6 mile kayak, 18m bike (2000 vert), 3 mile hike (3000+ vert gain) then 1-3 mile ski. This is the Tuckerman at Mt. Washington (aka the Inferno). I've been doing a lot of skiing & hiking and of course running and biking. Think i need to adjust my schedule to prep for all this vertical that is going to hit me like a load of bricks? Thanks!
@Juan, yes to integration. I would go 4x4, 5x4, then 5x5s….24 hour rule should be enough…if not, let me know!!! ps- remember it's 24 hours from tuesday to wednesday and from Wed to Thurs! pps- your profile pic needs to be you in your boots!
@Peter, so sorry…I wrote it and must have deleted it. Yes you can run a bit more but keep it short as you have done. As for the long runs, really check in on what you are eating / drinking as it sounds like a fueling issue!
@JCL, ABP becomes important the closer your race becomes…you can do the second FTP instead but I love me that ABP work. I would say if your Sat is capped at 2 hours, then you can still do 2 hrs ABP, I'll take it…if not then, then put it on Thursday as the same (90-120' ABP after a short warm up. Starting week 15 you should be more ABP and not FTP in two sessions.
@Joe, sorry! Next time text me for last minute emergencies! I say double up on Tuesday and Wednesday off!
@John, yes volume starts to count in the final 12 weeks, so it's time to fill out those runs in Z2-z3 effort!
@Joe, no worries..just ride a tad bit longer at ABP on Sunday!
@Matt, finally someone doing the vacation thing right!!! I would capture / note your FTP now as you might not "Get it back" by week 14 and your return. Your travel days are off. So Wed OFF, Thurs EASY run of 45' with strides. Friday Swim. Saturday longer run with z3 / tempo finish in last 1/3 of the run….60 to 75 mins ok, Sunday Swim only. Monday interval run of 2-3 x 1 mile (3' recoveries) for a total of 45 minutes, Tuesday = Swim only, Wednesday is another longer run with z3 / tempo finish in last 1/3 of the run….60 to 75 mins ok, Thursday is swim only, Friday is off / travel, then Sat or Sun is the long bike when you get unpacked! Bring your fuelbelt and lots of drink mix!!!
@Brandon, thanks for asking. I think it's where your head's at. If you are needing some competition/race fun, then do that…you'll have plenty of long riding at camp. If you are really focusing on the bike this year, then a longish ride will help get you ready for the rigors of camp…let me know what you decide!
@Ted, IMCDA is on June 23rd, which is 13 weeks from today…you are in week 8..so it's right!
@Tyler I don't think you can really train for altitude..you just train and then race. I would train as you normally are, but would identify one area where you think you could really gain an edge….for me, I'd look at the 3 mile hike and figure out how I could improve that…weighted pack climbing of building stairs (elevator down). I think that you could put 5-10' on the competition there in a way that is also very easily integrated into your training!
@Jodi, thanks for reaching out to us!!! You rode 2 solid hours before this race…I am sure you didn't do that before! But that said, you are carrying lots of fatigue…you should have had a tough race. The wind surely played a role as well. I would check your PLACE (AG and OA) as compared to the previous years vs your TIME…that can be more telling. Please note that you did not eat less this time around, at least according to my math you took in 200 more calories.
this year = 420 from Ironman Perform, 100 from sportsbeans = 520 total
rev years = 2 x 100 sports beans + 1 x 120 cal gel = 320 calories
I am curious to know if you did anything different re pre race food, etc!
Patrick — thanks.
I am having breakfast 30 mins before the long run and am taking my Infinit drinks (2 x 750 mls with 250 cals each and 450 mg of sodium), so I don't think it's a fuelling issue.
I will continue.
Just finished my bike test. I had suffered a hip flexor strain over the weekend so I wasn't expecting much. My VO2 improved by 6 watts but my FTP dropped by 4 watts. Here's my question:
Should I use my previous FTP to calculate my bike zones or the new slower FTP?
Kriss
Hi!
OK, I loaded the IM Int Plan ending at CDA. I noticed Saturday, there is a note to do a swim 60 / Bike 3hrs / Run 45, but then the detail skips the Bike. Is something missing in the loaded plan for Bike Detail on Sat?
Thanks!
Greg
@Matt, sounds like a plan. You can repay me with some epic picture from your run!
@Kriss, keep it the same (but take care of that strain!).
@Greg, I fixed it…go check it out again and thanks for the catch!
Coaches, I'm having a Big Tri Week next week (the 11th week of IM). I noticed there is a note saying "Find guidance in the Wiki on this opportunity and choose the BBW plan from the Training Plan list." By "choose the BBW plan from the Training Plan list," do you mean I change my plan temporarily to BBW?
Thanks.
Akio
Signed up for the century ride. When I asked my wife, her response was "go bike dummie". It's a great course, and I like your thought of using it as a lead-in to the bike camp. Can't wait!! My wife gets alone time to read, so everyone is happy in this household
I'm in week 7 of the GF Adv. Plan so next week will be testing week (then switching to the IM Adv Plan).
I just wanted to know if you feel any problems if I switch the dates of my running test with the date of the bike test?
So in the end I would do the 5k Run on Wednesday, on Thursday I'd do the low-priority bike workout, on Friday morning the strides and in the afternoon my Swim TT.
Saturday would be a day off before my bike test on Sunday somewhere in the afternoon/evening.
Do you see any problems with that schedule or would I be fine with that?
Hey Patrick
As you suggested, I had breakfast 60 mins before (rolled oats, honey and a banana), and a gel 10 mins before my long run. I had the Infinit during the run as before, and added a gel every 40 mins.
The result, I ran for 2 hours 30 (30 mins more than last week) and 9 secs per km faster than last week.
So you were correct, it was a fuelling issue. I always thought that I just lacked run durability. I can see now that I have had the same issue on my HIM long runs.
BTW, I am sorry I have been so high maintenance recently.