IMCDA 12 Week Plan
I assume the IMCDA plan starts tomorrow. Does anyone know when it will be posted? I'm heading straight for the pool early tomorrow. I'll check the dashboard after I return. Ya'll ready?? I've got some transition pork ... scratch that...Easter ham, to get rid of!
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I have been able to see and save week 1 for several weeks now.
I assume that tomorrow the verbiage telling us that our plan has not yet started will be changed as we begin to rock.
Yep, I'm starting tomorow also. You can also check the plan (the first three weeks) in My Training Plan Central, under Training, above. I've got the first week printed out, and have been obsessing for the past 10 minutes about how to fit it into my work and life schedule next week.
@ Al - I have some of the same issues. For one, masters swim is Mon-Wed-Fri and that's not flexible. So I'm going to swap Tue's swim for Wed's bike. When the smoke clears, I've still done the work!
ER on Easter – FUN
Matt - OUCH! Some chain ring tattoo that'll make. That sounds like one big tear down there. A week out of the water is the right advice, at this stage of training. Maybe a weight room session instead?
As for day 1, week 1 of the 12 week plan, mine is in the books and I'm whipped. Even after the 20 week OS, this was freakin hard. I did the swim in the morning (I'm on the intermediate plan) as that is my WEAK leg. I really should be doing the beginner swim and the intermediate bike/run. For the hour in the pool, I managed just under 2000 yds of the 2700 prescribed. I just finished the run and I want to keel over (still residual tiredness from the swim). Glad I made it through the day, but tomorrow should be interesting.
Onward and Upward.
Good luck all...
Aaron
All,
As Al said, you can load up the plan yourselves. Using the links above, to Training/My Training Plan Central/Move/Switch my training plan. Load up the plan you want to end on IMCDA, done.
I had always wanted a big chainring tattoo on my leg, but if I do proceed in that direction I don't think I will replicate your process.
P.S. Thank you for not including glossy photos.
First day of plan and a bit under the weather so i did not get a bit under the water. Run maybe when get home!
Just wanted to wish everyone good luck with day one with 12 weeks left until CDA! I can't believe race prep has started and it is finally go time.
We had a mini-snow storm this morning, so I was glad it was a run/swim day and didn't have to be outside in that.
Hope everyone has a great first week!!
Survived Monday's swim... Then 15 min into my run, my garmin ran out of batteries. grr. So, I just went hard for 45 min. Today at the pool at lunch, all the lanes were full. Grrr. I'm off to run now...
Good luck everyone!
I took Monday off to let my new "chain ring Tattoo" close up a bit. I figured if I wasn’t going to work out I would still enjoy my evening. I sat in my chair, eat my favorite pizza drank some excellent beer while watched the NCAA championship.
I hit the run today and all in all the leg is good. YEA!! Boy the stitches are not a pretty sight. I should be able to hit all training this week except the swim .
Al I got out the stretch cords and worked my catch and pull muscles today. I think I will take your advice add get 2 weight workouts in just for the mental element of working the swim muscles this week. I guess I was lucky to have started back in the pool during our 2 week transition period.
Matt
First two days in the bank. The Y pool's heater is being refurbished (it's only 18 months old, hope there's not an issue here!), and the pool was stated to be 75F. My wife (who swims with me2 days a week) is a real weenie when it comes to water < 84F (she swims with a rash guard top in the pool), so we went back home to get wet suits (I used my sleeveless). While everyone else shivered, groused, and left early, we did our hour (57:30), and I got in the whole workout. Flip turns were a challenge, but my legs stayed high in the water, for sure! My work schedule accomodates the bike interval session better today, so I did those FTP intervals - a total of 55 minutes at 95+% is a challenge, but watching the Tour of Flanders with Phil and Paul on DVR while I worked the trainer was simply awesome. Fabian Cancellera is my favorite pro cyclist, the only man who can ride away solo from a peloton, to say nothing of any individual who tries to catch him. My highest admiration in sports is reserved for those who publically determine to gain a specific victory, and succeed. My brick (Transition run) was actually fun, since the HMP time was split into 3 minute intervals.
The weather here may not be too cooperative for outdoor long runs and bike in the next 4 days. By this time of year, we're usually starting to get angry at days and weeks on end when it can literally be raining at any given moment, which is the spell we've been in for at least 2+ weeks now.
MAY MIX WITH WET SNOW IN HEAVIER SHOWERS. HIGHS IN THE 40S.
SOUTHWEST WIND 15 TO 25 MPH SOUTH PART...NORTHWEST 10 TO 20 MPH
NORTH PART. LOCAL GUSTS TO 35 MPH
Holy Cr--! Anyone find today's run hard?? 12 Week Advanced IM Plan Week 1 and Thursday run is 100 minutes! Seems like a big ratchet up quickly!
Ran at lunch time and is was pretty warm, so sure that played a factor. Got in over 11.5 miles at the prescribed workout. WU of 30' at Z1 was painful, felt like I was walking. 2x10 at Z3 was tough, but doable. 20' at Z1 seemed like an eternity and 20' at Z2 just plan HURT!!
Weather was great for running this morning - 50 degrees, no humidity and lots and lots of blue bonnets.
Hmm - the last two runs I had in my OS schedule were 90 minutes, so 100 doesn't seem like a jump. BUT, due to the weather being so sterling today, I did my 3 hour ride, and will run on Sunday. SInce I'm focussing on pushing the bike this training cycle, and I seem to need 48 hours between hard cycling sessions (age finally catching up to me?), I've reversed my years-long practice of doing long runs mid-week. Maybe after a few weeks, I'll see if I can handle two long+hard bikes in a row. In six more weeks, I'll have a 12 day Big Week training block free from work to give that a test.
Matt
My good fortune ran out today....
Last 4 years I have had exactly 3 flats. One in a race and two just riding.
Keep in mind that I am super aware of always topping off the psi before I ride, carrying gear and checking tires for little nicks/cuts, etc. Probably why so few flats!
This morning's long ride called for 4 hours and I was super pumped to ride through Agoura/Westlake out Hidden Valley to Pt. Hueneme and then back down PCH and climb Mulholland. Should have been about 60+ with a bunch of climbing!!
38 miles in....Flat. Never even saw what I hit! Felt the rim bottom out and instantly...PSSSSTT!
Back tire! Pulled over, bag off seat, tire off bike, tube out and find "snakebite". Pull new tube out, put it in, lever tire back into place and start to thread on inflator only to find out the stem is not long enough! WTF! Bought same tubes I always buy for my Blackwell Research carbon clinchers that are about 60mm deep! In my moving, repacking and such I must have put one of my tubes for road bike in bag! No problem, use valve extender I carry just in case! WTF, this brand of tube does not have removeable valve core! 
Remain calm, all is well. Still have patches! Patch old tube, fold up new one, inflate, mount up and ride off!
2 miles later.....PSSSST! SHIT!! I ran my finger along rim and tire to make sure there were no 'gotchas" embedded anywhere when I put tube back in. Got tire pretty full with CO2, but not super hard, did not feel any bumps! What gives.....??
Pull over, tire off and new hole in tube right next to one I just patched! How is that possible? Feel inside of tire and no rough spots. Look closely at outside of sidewall and BINGO!! Inside the "lettering" on the tire is a nice slice in the sidewall. Patch tube, put patch on inside of sidewall put it all back together and inflate. Uh Oh....tube poking out of hole! Not good. Let air out, pull tube out and boot tire with a folded up dollar bill! Put all back together and re-inflate. Only problem now is on 2nd CO2 and not enough to get tire real hard. About this time a "SAG Wagon" for Mulholland Challenge pulls over because she thinks I am one of the group. Offers me use of pump because she is out of CO2, tubes and pretty much everything. Pump does not work and lets a bit of my precious CO2 out!
I go on gingerly, paying super close attention to road and get about 5 miles under my belt when I swerve to miss a big crack and catch a rock....PSSSSST! SHIT, SHIT, SHIT! Remain calm....all is well. Tire off, repatch and wait until a rider goes by "you need anything", "why yes, do you have a spare C02", "here you go", Thanks. Inflate and off we go!
YeeHaww!!
3 miles later......PSSST! WTF!!! Look at tire and slice in sidewall has grown and tube poking out with new hole! Game over, sit down, get out phone and call for ride!
Shoes off, sit down and wait for one hour on PCH. Probably 200 bikers asked if I was alright or needed anything, but alas none of them were carrying a spare tire!
Guess I will go swimming! Try this ride again tomorrow!!
Bryan - I guess it's true - a dollar just doesn't go as far as it used to! My sympathies, sounds like your were ready to ride but your tire was ready to ... REtire.
I'll b e down in Brentwood/Santa Monica next weekend, so I guess I'll be doing my weekend rides along the coast as well
I got to ride in the gusty 35 mph winds on Saturday. Really sucked. There were times that I was on flat ground pushing 240 watts and going 8 mph. After 3:15 I had enough and rode home.
That was MY ride yesterday!. I'm up in Bellingham visiting my son and his girlfriend. The terrain is mostly flat, about 30 miles from the water to the mounains, with no wind or hills to block the wind. It was out of the Northeast, getting pushed down through those mountain valleys. I did a clockwise loop, so the middle third was into a 25 mph headwind. The good news - the last 15 miles were slightly downhill, with a strong tail wind. Going 25-30 mph, I felt almost no air on my face. I ended up getting 65 miles in 3:50
My ride ended up totaling 4 hours and 15 minutes and I was a bit toasted on the 30 minute brick run. I was unable to push the pace of the second half of the run into the requisite Z2.
Now what really worries me is getting back on the bike for a three hour ride today. I know my butt is still a bit tenderized from yesterday - perhaps I will pull out the gel shorts.
Ride of Redemption on Sunday.
After the flat fiasco on Saturday I was bound and determined to make same ride. New tire, tube and made it. Pushed 3+ hours APB because wind was howling on PCH. Started from my office and ended at my office and just for good measure transitioned to a 6 mile run back to the house with about 1000' of climbing. Ride had about 3000' of climbing! Legs were cooked last night!
Bryan - I had to laugh reading your Saturday adventure. I thought it only happened to me. A week ago I was on an 80 mile group ride out of Lambertville, NJ. 35 miles into the ride I hit a pothole, and psst...flat. Quick change, fill with CO2, flat before I get the tire on. Check the tire, no glass or sharp objects. Second spare...another flat. Third time is a charm, but I'm out of spares, had to borrow a CO2. 5 miles later, flat again. Went through 6 tubes/6 CO2 before saw the tear in the sidewall - didn't even think about checking as I never, ever flat. Oh yeah - they were brand new Continental 4000 all season tires I just put on to avoid flats on this 15% dirt road ride. First DNF and caught the broom wagon back to the start. At least they had pizza and beer waiting there
Switching up days as I have to travel to Boston on Friday for Boston Marathon. Not running it but going to observe/research for work. Anyway, did not run yesterday but did swim so decided to do yesterday's 3x1mile today. Went out at lunch with VP of Running here and told him my workout. "OK, I'll go". Went about .5 miles then kicked it up to Z4 and Mile 1 passed, then Mile 2, then Mile 3, then Mile 4 and I am thinking to myself "is he hurting yet, because I am starting to?". Mile 5 passed and we hit the lap button at Mile 6 which is basically our lake loop! 6 miles at Z4 (7:02 pace for me) AND we were chatting during part of it. Thought the Garmin was off, but the distance is accurate and the time was accurate. Gonna feel this tomorrow......
Ouch. Gotta quit working out with this guy. Won bike in age group IMC 2008 and did 10:xx with some walking due to stomach problem. Really strong on bike to say the least.
Workout called for 4x10 at FTP Z4...
Went out for the Rockstore Loop. We are really lucky to have a 22 mile loop from the office that include a few rollers then right into Rockstore which is a pretty famous climb here in the Santa Monica Mtns. Just hit lap at the bottom again at the top before a brief respite and rolled through some more hills before the screaming descent into Westlake Village. Once on flat ground we decided to TT the 5 or so miles back to office.
Needless to say. Got more that 40' at FTP but not in 4x10! Is this smart......(this is a chance for Coach Rich to chime in).
22 miles in 1:14:00 with about 1800 ft of climbing!