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Soliciting Opinions, Do I let April HM Prep Compromise JOS Bike

astasicastasic
in General Training Discussions

 1. Running is my weakness.

2. Cycling can be said, I am ok.

3. Need to run sub 1:25 on 04/14/2012, not a flat race, rolling. No solid indication of current run fitness, estimate 19:00min 5K. Best open HM in 2009, 1:30. This is a second week of run volume build up, will be 48mi, next going to 53mi.......

 

I concluded that in order to have a 1:30 or better run split in HIM, I need to run 1:25 or better open HM.

I am confident that with primary run focus, moderate run volume of 60mi/week, Daniels half marathon program, I can accomplish that.

I am not sure that I can achieve that, doing JOS as written, involving cycling at that level. Maybe FTP 2x week, short 6-12min intervals for a total of 30min per workout, that is at best.

2012 Race schedule:

04/14/2012 Half Marathon    A  race

05/20/2012 or about, Kansas City Triathlon, olympic,   not even C race, fast training day

06/10/2012 70.3 Kansas, long training day or Big Day

07/15/2012 70.3 Racine, B race, also looking to come close to 4:30 in moderate weather, time splits, something like 31min swim, 2:25 bike, need FTP 265-275W with race IF .81, now at 260W, run 1:30 as a result of open HM 1:25 prior.

09/09/2012 70.3 Vegas, the only race that counts for next year to peak for, AAA race

09/23/2012 70.3 Branson or Redman half, for fun only on residual fitness, see what I can do, how fast can I run off the bike......

Do I embark on 5 months of running, maintain bike as indicated above till 04/14, than run to maintenance, turn up the bike volume and intensity?

What do you say. Thanks.

Comments

  • MattAaronsonMattAaronson
    I would NOT let the run focus compromise your JOS bike.

    (1) As I understood it from prior posts (and maybe it is different now), your goal is not to run a 1:25 HM. Rather, it is to run 1:30 in a HIM in pursuit of a 4:30 overall. You have convinced yourself that you need to run a 1:25 open HM to do that. Fine, but that doesn't mean that the 1:25 open HM is your highest-priority goal.

    (2) In my own experience (YMMV of course...) bike fitness contributes to run fitness in a far more meaningful way than run fitness contributes to bike fitness. So I suspect you will see FTP declines given the mods you outlined, and I also suspect you won't have your run fitness maximally supported by biking.

    (3) If I combine (1) and (2), I think a single-minded pursuit of a 1:25 open HM will sabotage your overarching goals of a sub-4:30 HIM and a punishing performance in Vegas. I am not suggesting you abandon the run focus, but I do suggest that you hit the bike pretty hard in the OS to ensure FTP maintenance and possibly some gains, and to support your run fitness. If your FTP drops due to the run focus I think you are in big trouble for your triathlon season. Once you are "in-season" the FTP gains are really hard to come by because you need to be doing volume as well. Clawing back lost FTP after late April is not where you want to be.

    (4) If there is anything to cut out, for you it would be swimming. I know this is like asking the Pope to convert to another religion, but I'd be remiss not to mention it.

    Btw I like the sandbagging Racine as a "B" race! But if you come anywhere close to 4:30 you'll be finished 3 beers by the time I get over the line. And that assumes my wave starts BEFORE you!!!

    Cheers,
    Matt
  • charrischarris

     Hi Aleksander,


    Just wondering how this all worked out for you. I'm currently in the middle of a heavy "run focus" (meaning I only run and don't bike or swim - I think there is a name for that - perhaps "runner"?)

     

    Toying with the idea of adding some biking back but Boston is my A-race and I'm currently on the bubble for my goal time so don't want to compromise that much.

  • astasicastasic

     I decided to go down the road of one coach and customized program for myself, full accountability to one individual and no more thinking how to tweak this or that, just follow what is specifically written for me without thinking. Sorry that I cannot be of more help to you. I am subjected now to a typical balanced triathlon program that has all 3 with frequency and volume tipping in favor of running and swimming as we are in the "trainer" season in Kansas City. Cycling has EN type flavor to it but on a smaller scale. If I am cycling it is hard and short. I just shut up and do it, upload the file and go about my business. I was getting ready to put a short post on the dashboard that I am about to separate from the team, now I better do it after this. I will still hang for a few days. Love reading the OS and other forums. The team has a great group of girls and guys, great vibe. I will miss it.

  • charrischarris

    Thanks  - you've been a great addition to the team - sorry to hear you're moving on. Best of luck with your training and racing!

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