CDA to Moo transition/plan
I wasn't sure if I should post this to the macro thread but it seems to be a good general training discussion so here it is!
I am now 8 days post CDA and 69 days to Moo. I am taking some down time but after reading P's blog today, I think I might take some extra R&R! 
Since CDA, I took M-Th off completely, swam 2500 w/ a bit of intensity Friday and rode 3 hours Saturday and 1 hour Sunday very EZ, social pace on road bike (no PM) w/ a much weaker cyclist. I'm sure that sounds like a lot of riding but AVG HR Saturday was 110 and SUnday was 112. This was fun and mentally refreshing, not fatiguing at all. Rode around Boone, NC where it was cooler and low traffic and even on the longer climbs my max HR was 133. I took Monday off (as I do each and every Monday) and am leaning towards taking Tuesday off as well even though I feel pretty good. Was considering a swim but going to swim Wed/Fri w/ a friend after I arrive in Boone late Tuesday for a 5 day weekend to escape the 113* Columbia, SC heat! Another day off right now is a good thing right?
I'm planning to start back running Wednesday but limiting running to 45 minutes of flat, Z1 + 1 min/mi slower and beginning to add run frequency by the weekend. I'm taking only road bike to Boone and will probably do 3 rides up there. Th/Sa/Su likely. All on road bike, w/ a weaker cyclist, social and no intensity before next week! My legs are feeling better than after any prior IM (yes, I know it is b/c I bagged the run Rich...
) but it gives me a lot less run stress to overcome prior to Moo. My legs have been so good I have been asking my friends harrass me to NOT workout. My real concern is not leg soreness per se, but rather general overall fatigue leading up to Moo.
A quick bit of hx for me: I did CDA and Florida in 2007 and had an unexpected breakout race of 9:50 at IMF after catching a cold prior to CDA and finishing in 10:3x. I attribute my better race at IMF to finishing building and moving into a new home. That is, I was unable to spend as much time training myselff into oblivion and I had a good base from CDA build. OTOH, in 2009 I narrowly missed at IMMoo w/ 10:12 and then did IMAZ in a very lackluster 10:13 and was stale from probably 3-4 weeks out. I attribute this to my then high volume, old style coach continuing to prescribe the same 22+ hour weeks in between IMMoo and IMAZ w/o sufficient rest. I'll admit my role in not advocating for more rest but I was too gung ho. Once I was in the hole and recognized it, too late to dig out before IMAZ. 
So with 10 weeks left to IMMoo, I need some guidance on giving myself the best chance to perform well on 9/9/12. For my part, I promise to go "all in" and push with what I've got the last 10 miles. My initial thoughts were to keep last 3 weeks the same as I liked my taper for CDA and felt fairly fresh and leg soreness was gone by mid race week. NB: I do my last RR 15 days out after an easier week rather than 22 days out then beginning taper.
I have a fairly good work schedule but some complicating factors are a partner out two weeks during prime time. I'll have to work at hospital plus double duties the weeks of 7/30-8/3 and 8/27-8/31. I am off the week of 7/23-7/27 and in the NC mountains so this is the ideal week for a "Big Tri Week". Wiseman plans to join me up there for his Kona build that week so I have company.
SO basically I have another week of major recovery then 6 weeks to get some fitness for IMMoo then my 3 week taper. My initial thoughts are: Big recovery this week then do some more intensity and less volume for 3 weeks, then a more typical EN IM build the following 3 weeks, then my 3 week taper w/ RR #2 15 days out. Thoughts? I'm really looking for general guidance and which workouts are "key" and what to deemphasize if I'm feeling tired/stale later in the plan.
Please feel free to ask me any further questions regarding my prior experiences or this year's build or whatever!
Thx in advance, Jeff
Comments
Jeff,
Totally pumped for you. You'll have a great race.
And glad you started the thread. I'll put this out there subject to coaches and WSMs tearing it down ... this worked for me, but others who are more familiar with your strengths and weaknesses can probably tailor it further.
As I mentioned in PMs, I did the same split last year. This was largely informed by this thread. Take a look for the general flavour, and see if it works for you. Anyhow, subject to the advice in that link, and after canvassing opinion on the boards, I ended up doing a volume bump with the specific goals of burying myself on the course, *preparing* to bury myself on the course, and being resolute in training and throwing anything i had at it. There wasn't any magic to it, but here are the high points:
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-Rest is the top priority. Seriously, stop reading if you aren't willing to put in as much effort in ensuring you are rested through the race buildup as you are into training. This means more sleep, time off your feet, naps, planned down time. TAKE THIS SERIOUSLY. THIS IS A 'DO NOT PASS GO' KINDA THING.
-Training was EN build, but the following tweaks:
-Every Sat was a 5 h ride, and a 40' EP brick run. Run concentration was holding perfect form. Done on a track, no dicking around on pace +/- . If form is faltering, stand down for a minute, and get back at it.
-Sun was a 3h 80-85% bike, and brick run as above.
-6 runs per week. Extra run was about 40' MP on Monday.
-Swims as normal, but endurance sets replaced by a weekly 40' tt. Always tried to do this in 50m pool or OWS.
-Tues bike and brick as normal.
-Long run was around 2h range - no need to go longer - with 20-30 EP, 20-30 MP, and between 20 and 60 mins of HMP (as 20 min intervals with 3' recovery), remainder at MP. HMP intervals done on track, perfect pace, perfect form, do whatever you need to to make sure those intervals happen. Start as 20' HMP and build. I find these are sustainable, and they'll take you to smoe very dark places that will come in handy on race day.
-20' recovery swim after long run. This can happen later in season.
-two or three big weekends. I did these as three / four days of contiguous 5h rides plus bricked runs (or a 1h swim) daily. No itensity: These are 90'EP, remainder as 80-85% with 2' recovery breaks maybe every hour or so.
-No need for a RR. You did one.
-Required reading:
Articles from http://marvzauderer.wordpress.com/
Required watching:
'Mental skills' section of:
http://www.endurancefilms.com/store/product.php?productid=16137&cat=252&page=
Keep us posted!
Hmm ... I smell a trend here: in 05, I did this double, and got my first KQ in Madison. Last year, Dave T does it, with the same result. Just sayin'...
Now, my thoughts on training focus between now and then; these bullets are based on my own experience and YMMV:
• First, why a 3 week taper? Maybe ease off the volme just a touch three weeks out, but don't really think "taper" until two weeks to go.
• Ladders. Once a week each in the pool, at the track, on the trainer, intervals of 2/4/6/8/10/8/6/4/2 minutes., If that seems too much, knock out the 10 minute interval in ther middle. Idea is on the way up swim/run/ride at the pace/power appropriate for that interval length, and on the way down try to beat the time/watts you had while going up.
• Add easy bike volume by commuting to work, biking to the pool or track, etc.
• Long runs: at least every other one, finish the last 1/4th @ MP >> HMP. Mostly 2 hour runs, but 1 or 2 @ 2:15-2:20.
• Once a week, run drills, like uphill bounds, or skipping, knee raises, heel lifts.
• Consciously try and finish each interval harder than you start it, and try to make the last interval harder/faster than the first. And always stop the workout before you get completely spent.
• Can't emphasize enough the need to be willing every and any day to assess the need for rest, vs the need for consistency. Both are so important.
• Finally, remember at this point you are NOT trying to get faster. You are trying to lock in your pace and position on the TT bike for 4+ hours at a time, and your ability to pick up the pace/effort at the end of each and every run you do. Your success will come from the combination of a strong finish on the bike, and an iron will in the last hour of the run.
Thx guys! I will check out those articles Dave!
@Al Good stuff. I say 3 week taper but with RR#2 15 days out, it really is more like a modified 2 week taper. That being said, I see where you're coming from for the last few weeks.
* You already have the fitness and don't need to get much fitter. What, a w/kg of 5+? A vDOT of 60? You don't need them.
* Focus is on building the physical and mental STAMINA to have a great race.
* This starts with excellent rest...I think more rest is good right now for you through the weekend.
* I would look to a basic week that you can execute on and build into your Big Tri Week in the Mountains. Take the basic EN week and modify it using the guidance above from the VETS and post back here for feedback from me.
* Those rest weeks (for work) are perfect timing, you'll need to drop the volume there and just be consistent so you don't get sick...maybe good swim focus weeks or something.
* I'd like to hear your core strength plan too please!!!
* Finally, all of the above is predicated on the fact that you are ready to execute regardless of data points during your day...what steps are you taking there?
@Al I also forgot to mention I like ladders in pool. I do a 1/2/3/4/5/4/3/2/1 (100's) ladder. Gives me 2500 yds of intervals and I always try to neg split these. Will try this on bike/run too some.
@P Agree w/ good rest and will definitely make sure I'm well rested and recovered prior to implementing Moo plan.
Will make good use of the two weeks I have to cover for partner w/ good recovery and try to minimize stress those M-F periods. I get weekly massage, ART every two weeks and ice baths after key WKO. Anyone have any other recovery suggestions? I try to be disciplined and somewhat anal compulsive about my recovery. Always have carbs/protein IMMEDIATELY after any WKO of any length.
For core strength I hit the gym 2 x weekly during the "ON" season after swims and do a quick upper body workout to maintain strength. I feel this helps me as a masters athlete. Just one set of 12-15 reps of pull downs, chest press/pushups and rows. Also do a set of 50 or so leg raises, crunches w/ side twist and incline situps then do front/side and rear planks for 60-90" then work w/ stretch cords for shoulder strength/integrity doing internal/external rotation. I do this as a circuit w/ no rest and am out of gym in 20 minutes or so. I don't do lower body work when training in season. I have a fairly good strength to weight ratio and strive to maintain it.
For mental strengthening, I work on visualization of positive outcomes and how to deal with the inevitable low periods or unexpected events. Regardless of how you "think" I performed at CDA, I have been in mutlisport long enough to know what my body is capable of, and after 6+ hours of shivering and burning calories, my tank was empty. There was not enough margin of error to increase caloric intake to make up for burning up all my energy for warmth. I initially adjusted on bike as mentally I was 100% still racing for a KQ but got gastric distension and had to go back to the intake level I had practiced in training. Even after getting off bike, I was racing to my ability but was simply too depleted from the conditions. My RPE was too high for wattage and run pace and it clearly was not going to change in last 2.5 hours. I made the call to preserve my body for a later fight and it was absolutely the right call that day. I stand by it and will direct my mental focus to burying myself at IMMoo on 9/9/12.
I'm going up to Boone tonight and will have limited connectivity but am working on a modified EN IM build that fits my schedule. I take Mondays off for recovery and stress reduction as my Mondays are too busy at work to get anything positive out of forcing myself to workout. I also have been running long Wednesdays and this has seemed to help my weekend rides. I'm really interested in figuring out what the key workouts are in decreasing order of importance and having me fit them in to my week rather than coming up w/ a set in stone weekly template. Then I can adjust my weeks and recovery based on what my body is telling me and knowing when my "recovery" weeks will fall.
Thx for everyone's input!
http://members.endurancenation.us/Training/TrainingForums/tabid/101/aft/6498/Default.aspx
Thx Dave I'm in the mountains with limited connectivity. Appreciate all the info. Researching now!
OK P. 3 weeks out. How about some coaching?
Jeff, you've fallen silent on your build. how has it been coming? I'm very interested to hear about your progress.
thx for asking. got some guidelines from P and have been practicing new nutrition plan. going out today for long brick and using new nutrition guidelines.
RR#1 data from today. >400 cal/hr on bike went well.
http://connect.garmin.com/activity/209241207
http://connect.garmin.com/activity/209241232
76°F
RR#1: New nutrition plan and run well off bike. Keep IF 0.70-.72 and low VI w/ building wattage.
Legs did not feel so great today but executed well. 1st 10 mi AVP was 188 and last 10 mi AVP was highest of day at 220 and kept all others in 212-218 range. Only 6 watt from AVP to NP! Despite traffic, stops/starts and rain starting mile 78 and causing me to coast during 35+ mph descents as water ponding on road and many potholes filled w/ water and invisible through rain soaked glasses. Lots of smaller climbs but kept wattage under check. Had to nurse Meinel after mile 88 until he got back to Cherokee rd and knew way home but legs were making power still.
Woke up late but had race breakfast anyway of 12 oz OJ, 20 gm whey w/ water, bagel dripping w/ honey and banana. No ill effects on bike but will obviously eat earlier for race. Had 128 oz Inifnit (1700 cal), 2 banana, 400 cal EFS liquid shot, 40 oz water on bike for 433 cal/hr on bike w/o GI issues then a banana and 12 oz water in T2 and 100 cal Napalm at mile 1 of run and mile 5. Seemed to tolerate banana ok and ran IM pace +20-30" 1st half hour then IM pace or a bit faster (uphill mostly last 1.5 mi) 2nd 30 minutes.
Ran 7.6 mi in 1:01 @ 8:05/mi HR 125 max 139 and felt better than I thought I would given workload this week.
Successful RR#1 despite subpar legs.