I'm in, the beginner plan. I'll let you know after the two long rides this weekend. I had a tough time getting in the 90 minute run Thursday - I'm going to have to make some adjustments for that to happen.
That's great. I'm on week 5. first good ride in the 20mph winds today. Just started using a PM so trying to learn how to analyze should take my mind off my legs.
I'm on the same plan/time table as Matt and Bryan, week 20 of the OS. I'm looking forward to the transition period as I'm fried! Should be good to go on the 12 week plan starting in the next couple of weeks.
I am in my final week of HIM training for Cali 70.3 in O'side.
Looking forward to starting in early April on a 12 week intermediate plan after a week of rest after my half.
I peeked ahead at the Intermediate IM plan - anyone notice that the times and workouts don't seem to jive. ie nothing longer than 180 minutes for Saturday rides including the RR which should be 6 hour efforts. Anyone else notice this?
Let me clarify - from week 12 on there are no rides longer than 180 minutes - plan looks okay through week 11. RR have 180 minutes listed for RR (112miles/6 hours) and 30 minute run instead of 60min/6miles.
I'm on week 20 of my heavily modified OS, and looking forward to cranking it up for IMCDA. I did the Miami International Tri last week and have a sprint tri on 10 Apr (Saturday) which allows for training after and on Sunday. My rest for that race will be my transition week. That's my last triathlon until IMCDA except for the Hurricane Man 2.4 mile "rough water" swim on May 8.
Okay, I did my BIG DAY and it all went pretty well. Run was a bit brutal, but it was 85 degrees and 65% humidity, so my heart rate went thru the roof and I had to walk more than I wanted. Pains- hip, hamstrings and left big toe. But I didn't die and I felt pretty good afterwards so it continues to be a go. I need to drink a lot more - still a bit dehydrated.
Let me clarify - from week 12 on there are no rides longer than 180 minutes - plan looks okay through week 11. RR have 180 minutes listed for RR (112miles/6 hours) and 30 minute run instead of 60min/6miles.
Tom, we are working on the 12 week plans. Worst case, please flip over to the 20 week plan instead (Set to the same end date, of course) and use that one. I have fixed 97% of those plans as of now...
I officially had a really crappy bike weekend this weekend. I normally head over to CDA and ride the IM course on Saturday but with rain in CDA and sunshine in Spokane, I decided to ride from home.
My local route is very hilly with many ups and downs and as a result I seem to have great difficulty hitting my goal wattage, IF and VI.
Here are the comparisons:
Last Saturday (on IM CDA course):
Entire workout (194 watts):
Duration: 4:15:13 (4:21:41)
Work: 2974 kJ
TSS: 256.2 (intensity factor 0.776)
Norm Power: 210
VI: 1.08
Pw:HR: 8.48%
Pa:HR: -13.72%
Distance: 69.191 mi
This Saturday (on a local ride):
Entire workout (156 watts):
Duration: 4:01:44 (4:05:57)
Work: 2266 kJ
TSS: 186.3 (intensity factor 0.68)
Norm Power: 184
VI: 1.18
Pw:HR: 11.15%
Pa:HR: -4.74%
Distance: 68.407 mi
Last Sunday:
Entire workout (212 watts):
Duration: 2:37:30 (2:49:03)
Work: 2001 kJ
TSS: 177.7 (intensity factor 0.823)
Norm Power: 223
VI: 1.05
Pw:HR: 7.5%
Pa:HR: 10.96%
Distance: 46.631 mi
This Sunday:
Entire workout (160 watts):
Duration: 2:56:10 (2:58:30)
Work: 1686 kJ
TSS: 130.6 (intensity factor 0.667)
Norm Power: 181
VI: 1.13
Pw:HR: 4.62%
Pa:HR: -15.43%
Distance: 49.918 mi
The numbers from this weekend’s effort (or lack of) are embarrassing. I like to think all the down hills skewed my numbers, but will wait and see what comes out of the upcoming RR next weekend.
Let's see, last Sunday: NP=223, mph = 17.5; this Sunday (same course, or at least similar?): NP 181, mph = 16.9. Sounds to me like you're getting more efficient. Watts drop by 24%, speed not half bad. Sure, you didn't push it all the way, but, hey, this training plan is HARD, especially for us OFs on these back to back rides. I bet your Big Day next week will surprise you.
This is my first time fully using the EN IM race prep program. The substitution of intensity for volume makes it harder than any other IM prep I've done. I use my runs off the bike to gauge how tired I am, and how well I'm meeting my nutrition and hydration needs. How is the comparison between your Saturday bricks week to week - how easy do they feel, how well can you meet the pace targets?
Comments
I am finishing up OS 20 Week plan (in week 19) and starting IM 12 week advanced plan in a couple weeks.
I’m with Bryan finishing up the 20 week OS and getting ready to start the 12 week plan.
That's great. I'm on week 5. first good ride in the 20mph winds today. Just started using a PM so trying to learn how to analyze should take my mind off my legs.
I am in my final week of HIM training for Cali 70.3 in O'side.
Looking forward to starting in early April on a 12 week intermediate plan after a week of rest after my half.
I peeked ahead at the Intermediate IM plan - anyone notice that the times and workouts don't seem to jive. ie nothing longer than 180 minutes for Saturday rides including the RR which should be 6 hour efforts. Anyone else notice this?
Tom
Let me clarify - from week 12 on there are no rides longer than 180 minutes - plan looks okay through week 11. RR have 180 minutes listed for RR (112miles/6 hours) and 30 minute run instead of 60min/6miles.
Tom, we are working on the 12 week plans. Worst case, please flip over to the 20 week plan instead (Set to the same end date, of course) and use that one. I have fixed 97% of those plans as of now...
I officially had a really crappy bike weekend this weekend. I normally head over to CDA and ride the IM course on Saturday but with rain in CDA and sunshine in Spokane, I decided to ride from home.
My local route is very hilly with many ups and downs and as a result I seem to have great difficulty hitting my goal wattage, IF and VI.
Here are the comparisons:
Last Saturday (on IM CDA course):
Entire workout (194 watts):
Duration: 4:15:13 (4:21:41)
Work: 2974 kJ
TSS: 256.2 (intensity factor 0.776)
Norm Power: 210
VI: 1.08
Pw:HR: 8.48%
Pa:HR: -13.72%
Distance: 69.191 mi
This Saturday (on a local ride):
Entire workout (156 watts):
Duration: 4:01:44 (4:05:57)
Work: 2266 kJ
TSS: 186.3 (intensity factor 0.68)
Norm Power: 184
VI: 1.18
Pw:HR: 11.15%
Pa:HR: -4.74%
Distance: 68.407 mi
Last Sunday:
Entire workout (212 watts):
Duration: 2:37:30 (2:49:03)
Work: 2001 kJ
TSS: 177.7 (intensity factor 0.823)
Norm Power: 223
VI: 1.05
Pw:HR: 7.5%
Pa:HR: 10.96%
Distance: 46.631 mi
This Sunday:
Entire workout (160 watts):
Duration: 2:56:10 (2:58:30)
Work: 1686 kJ
TSS: 130.6 (intensity factor 0.667)
Norm Power: 181
VI: 1.13
Pw:HR: 4.62%
Pa:HR: -15.43%
Distance: 49.918 mi
The numbers from this weekend’s effort (or lack of) are embarrassing. I like to think all the down hills skewed my numbers, but will wait and see what comes out of the upcoming RR next weekend.
Al -
Let's see, last Sunday: NP=223, mph = 17.5; this Sunday (same course, or at least similar?): NP 181, mph = 16.9. Sounds to me like you're getting more efficient. Watts drop by 24%, speed not half bad. Sure, you didn't push it all the way, but, hey, this training plan is HARD, especially for us OFs on these back to back rides. I bet your Big Day next week will surprise you.
This is my first time fully using the EN IM race prep program. The substitution of intensity for volume makes it harder than any other IM prep I've done. I use my runs off the bike to gauge how tired I am, and how well I'm meeting my nutrition and hydration needs. How is the comparison between your Saturday bricks week to week - how easy do they feel, how well can you meet the pace targets?