The "What do I do now?" Thread
Power Clinic-ers:
The PC is drawing to a close and you are all spread out across different plans, races, etc. Please ask your "what do I do know" questions here. Thanks!
0
Power Clinic-ers:
The PC is drawing to a close and you are all spread out across different plans, races, etc. Please ask your "what do I do know" questions here. Thanks!
Comments
V
B race will be IMKS 70.3 on 6/6/10.
I don't know whether to do another round of Power Clinic for 6 wks(since inc 5' by 8w and 20' by 11w) or just jump into OS November Week #17 as scheduled. I've been doing the runs per Nov. OS Plan.
Will then ramp up to a HIM plan when done with Nov. OS
I was thinking of picking up the OS at week 14 or 15 next week and then finsihing it out. After that I was going to go into a HIM plan which would work out well for the June July HIM and then give me 13 weeks to take a easy week and then the 12 week IM plan.
My first question is would it benefit me to do another round of the PC? My starting ratio was 1.14 and I my week 6 test ratio was 1.13 since both my 5' and 20' increased the exact same.
If yes, my second question is should I do this right away (but after an easy week next week) or would I be better off doing the last 6 weeks of the OS and then repeating the PC after that?
Thanks!
Working on the Beta 2.O Test Group and trying to figure out if we are 12 or 20 week IM plans. IMCDA on June 27. Jumping back into NOV OS at week 15 or 16.
All I know is that this weekend will be a crusher. TREK/K-Swiss Team Camp is Fri-Mon and we are swimming/running on Saturday and riding 5 hrs on Sunday in Santa Monica Mtns! Glad I have been doing this interval work since Nov 2....gonna need the power baby! Best thing is a couple of my co-workers have not been at it as hard and are gonna suffer worse than me!!!
MJ -
Given the pain of the PC, I would go back to the OS. Save up the mojo for maybe some hard work w/ volume in your HIM build up! Nice work in the clinic!
P
VH -
WTH is on 5/23, giving you 12 weeks. I would countinue the OS until 3/23 or end of March, transition 1 week, 6 week build into WTH, then 1 week off, 1 week with more volume then another 5-6 weeks into Vineman. For now, stay as short as you can as long as you can; if weather cooperates go longer on Sat rides and maybe even do a mini-epic bike weekend...
P
Sounds about right! Go one more week in OS, no need to test. Rack up a bit more pain than usual (one longer run), then a week off. Core / Flexibility is cool. Then come back to the last 8 weeks of HIM plan using the 2.0 Beta Plan tool...
P
ps hope you are going somewhere nice!
I was thinking about doing weeks 15-20 of the OS to get me through March, take an easy week of skiing over Spring Break with my family, and then get outside the week of April 5th to start building up time in the saddle for ToC.
Thanks for the reply, the first week back should I workout at like 95% of vdot, ftp or try to work right were I left off.
Actually going to South America on a church mission trip. Will be building some small churchs, doing bible schools etc.
Todd - will this be at altitude (An Andean country?) If so, on return you may have a little O2 carrying capacity boost to play with, making it easier to handle hard intervals for the first 2-3 weeks back.
No unfortunately wil be close to sea level in Guatemala. So no altitude advantage.
Todd, yes, finish the OS, use your travel as a transition week (keep the running frequency if possible) and drop into the last 8wks of the HIM. Next week everyone should be able to load up training plans into their accounts themselves, we are working on the finishing touches of that.
Vince, recommend you make WTH an A-race also, as there is plenty of separation between it and Vineman. And if WF is any indication, really sucks to go into a race like that untappered legs. So:
Bumping my post for RnP ...
Bump x2
That's a perfect plan...but really rest HARD until Monday.
No more PC for you brother. Finish up the OS. If needed, we can do more VO2 stuff later in your year, but I think you are going to be just fine. Plan to race those HIMs all out / crush them, then a week off, then IM build. Do your best to keep volume down save for one or two epic weekends...
I'm on a pretty standard buildup to Placid, finishing up the OS in a few weeks, take a transition week or two, and then do some General Prep before race prep starts 12 weeks out. My only question is about when I should attempt to get back to FTP intervals. I've been sick the last couple days (stomach bug, getting back to normal), haven't worked out since testing on Tuesday. My plan is to do a Z3 type ride on Sat, more of a Z1-2 run on Sunday, and then get back at the OS workouts for Tuesday. Am I being too aggressive?
I did make some gains doing Power Clinic prob more than I've felt I've done on usual FTP type OS work the past 2 yrs in the OS. Last 2 yrs my jumps in FTP occurred later in the summer. This is first gains I've make in the winter! (I did set a 5' and 20' alltime PB this wk. Would it be a mistake to do another round if I can keep the mojo up and just convert over to the HIM workouts volume. Just wonderin?
Thanks P! You know me well. I like the volume but I also like spending time with Abigail so maybe she will keep me from running as much this year
I rode today with a guy that Patrick beat by 10 seconds at 2008 IM CDA...we hammered the TT bikes and it felt good to get off the trainer. I pulled this guy on occasion and have never done that before. He couldn't drop me except on a few rollers but didn't open the gap like he usually does. Work works.
By "transition week" do you mean stand down entirely?
V
My A race is IMLP in July so I think the standard transition from outseason to the next phase should work fine. My only issue is whether or not I should race Alcatraz again this year. It's early this year, May 2nd, so I don't think it would be to disruptive to IM training. What's the consensus on racing before IM - I think I saw not to in the last 12 weeks (this is close)
I think your plan is just fine. Worst case you'll need to break up the FTP work in to more digestible segments, but you should be fine! Keep us posted...
I think it would be a bit of a mistake, MJ. The temptation is to keep putting your money on the table, but I am telling you that if you keep pushing it the House (your body) will ultimately take control. Absorb what you have and put it back into your training...apply it to the remainder of your OS and know that you still have plenty of good work ahead of you. Psyched you have seen gains...
P
08 CDA was a tough, tough race. That doode will get me next time.
Love that you are seeing real world applications of your fitness...it will only continue. The transition week guidance will be posted shortly, but it means a very light week. I personally take most of it off or do 30' runs with 30' of yoga/etc, unless I am in some kind of swimming hole that I need to dig out of. Rest to be your best!
P
JP -
I think you'll be fine with Alcatraz (it's up there with "cool" events), just don't really taper for it...
P
- I didn't take any down time since I was in the middle of the Ironman prep already. It has been weird going so much longer but with far less intensity; it's been hard but not insanely hard.
-I noticed that in 2 weeks, the Ironman Prep is starting a round of 30/30s, should I do that or should I stick with the FTP stuff? I have sort of made it a habit for the Saturday long ride to start with 5x 1'/1'. Should I keep on doing that till the end of time? or should I come back to it later?
-This was probably covered somewhere, but I was just wondering what is the difference between the normal 4 weeks of 30/30 vs the Power Clinic? I mean if the PC is so much more powerful, then should I think about using a protocol that is closer to PC then 30/30s?
I had a blast in the clinic, thanks for making it happen.
Wei