2017 IM Louisville- Week 13- Bike Bump
Hey Team! Sorry for the delay, just getting back from Canada. How did the weekend go?? Does anyone have any races coming up? This week the talk is about to insert a race in your Ironman training. Take a listen and get some ideas! Coaches like to have you break up your race season into A, B, C races and this is traditionally the last weekend you can have a 70.3 leading up to your full.
This week is a Bike Focus Week. Coaches have strategically put in some volume bumps within the plan to prepare you for your race! This will be a chance for your to push your boundaries in cycling. So what do you have on your plan for cycling this week? Going anywhere beautiful and exciting to enjoy the time outside?
A couple more notes: Make sure you are tweaking your nutrition plan as needed!! And write these things down...what works, what doesn’t??
So now I turn it over to the fantastic Louisville Crew- I want to hear all about your training weekend and what you learned.Let’s GET IT!!!
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Comments
@Paul Curtin - I believe I can make that weekend work for riding the Louisville course (September 22-24). Is anyone else interested?
been doing as much as I can in the last 4weeks recovering from LP, among them was running a 1:36 half mary last weekend that beat me up more than i expected.
Moved my daughter into college this weekend in Cleveland and managed to get in 3 good runs and a great swim, next two weeks are soft at work and planning on upping my game, particularly next week.
Also, promise to be a better part of the online dialogue here
Looking forward to another solid week of training. What are you doing to bump the bike volume this week? In the intermediate plan, it is scheduled for 7h15min. Anyone adding in an extra ride or additional time to the weekend rides? Curio
For you TP experts, especially @Paul, I currently use the free version and log all my training to track my data. What is the value in going all in on TP? Pro's/Cons? Thanks!
Moving forward as planned. I've punted the Big Bike Week to next week in order to coincide with free time on Labor Day weekend, and will continue to try to repatriate my run speed for now. Otherwise, I'm riding on a road bike until ~5 weeks out, and time in the saddle is short, sweet and to the point.
Really looking forward to hearing some tactical thoughts on the bike course - I did this race a zillion years ago, but can't recall just how "rolling" of a rolling course it was, and where there might have been opportunities for free speed.
Need to figure out how to adapt the plan considering I will be back during week 15. Will run this through Patrick
For this weekend, I am planning on doing my normal Saturday ride (5hrs). For Sunday, I am planning on getting on Zwift 2 hours before the Team EN Sunday Zwift ABP Ride. This will get me the four hours and a total of 9+ for the weekend.
Last week I was questioning what Training Peaks was giving me for rTSS. Thanks @Paul Curtin for the help. When I changed my long run to hrTSS, it have me less TSS (I was expecting more). I knew my setting must have been wrong. After a couple of hours of obsessing over the calculations, I decided to do a one hour (about) run test yesterday in place of the mile intervals. I am so glad I did. First, it was an awesome workout! I have not raced in a long time, and it felt good to push myself (especially once it was done). Second, I found that my threshold pace setting in Training Peaks was way too high, and giving me too much rTSS for run workouts. I updated my rTSS for all of my runs for the last 5 weeks.
I learned that my run threshold pace is 7:36 and my VDOT is 43. This is about 3 points lower than a couple of years ago when I was really focused on my run.
My week progresses. This is my first week trying to hit normal training routine. Was a bit off having had a disastrous travel day back from dropping Ally at CWRU in Cleveland, Should have been home feet up in bed by 11PM, got to that at 1:30am
Monday - Short run
Tuesday - Longer run with Intervals
Wednesday - FTP bike, albeit at the lowest end of the range & couldn't do more than the 1st 2 intervals (12' & 15')
Strong 7 mile run in the afternoon followed by a 4300 yard strong swim
Thursday - 12 mile run, was hoping to be 14-15, but realized by mile 4 that wasn't happening, hammies are pretty sore from the LP / Half Mary combo.. hoping that loosens up, will call masseuse over to my house stat!
Looking to roll into a big tri week next week as it's stoopid slow at the shop.
It's great seeing how everyone's week is going and weekend plans. I had to treat this week as a bike recovery week as I'm out of town moving my daughter into an apartment at Univ at Buffalo and staying the weekend to watch her volleyball tournament. On the plus side, I'm getting good and longer sleep! With morning temps in the upper 50s and highs in the lower 70s, I've had great runs at my prescribe paces.
Monday, swim; Tues, FTP bike/run; Wed, intervals run, Thurs, swim/run; Fri will be split LR, Saturday will be long swim/run. Sunday travel/rest day.
That will be my first time another race that close, so will be a learning for me. So far I didnt do much other than walking, but starting to feel the need to come back to training and its tuff to resist as I dont want screw my recovery.
It gives me time to think about my last execution and have a clear idea on how to approach the next 4 weeks of training
thanks!
It would be even better if you had a smart trainer and could do it in erg mode.
If you don't use Best Bike Split, I could email you the one I created. I beleive our FTP is similar, but you may be a little lighter.
There should be a folder in documents/zwift/workouts. You just stick it in there and then open Zwift.
Yesterday was a great day with a 100-mile ride with a 4-mile brick run. I discovered that Tailwind tastes horrible when it's warm. Going to try for a longer run this morning instead of biking
@Jeff Kane -- the value in the premium account is the ability to plan future workouts, and better predict changes to CTL and TSB. I've got all the WKOs loaded through October 15 and it's nice to see the trend; but critical to plan the right taper over the last two weeks
@Brian Hagan -- it looks like my bike numbers are off. Yesterday's ride scored a 387 TSS with power but a 293 with hrTSS; that seems like a pretty wide swing
Things to to think about on these longer run/rides.
THANK YOU!!
And way to get it done this week team!! Keep the momentum going!!!
I also got in a couple good swims along with some elliptical running. I know I cannot gain enough swim speed before the race to make a real difference so just trying to lessen the impact of the swim by working endurance.
Run is limited by achilles right now so still working the elliptical. Seems to be getting better and almost healed but waiting as long as I can so that I do not reinjure it. The way I see it right now is if all I do is elliptical til the race but I am healthy on race day then that is where I will be and we will see how the run plays out on that day.
1100 TSS, strong SBR week, rolling forward into attempting a big tri week with what is a very dead week in the office.
Thanks Paul...I have taken the liberty to move around all the weekly workouts to try and fit them in with Family and Work to maximize my time. I am spending about 20 minutes each Sunday night or Monday am, adjusting the planned work out days on TP so I can fit them in. This week was a good litmus test on that strategy, was a bit fatigued at parts, but able to fit them in. This week's changes will be a doozy with the bigger run week and the holiday next weekend with travel, we will see. Thanks again for the input and vote of confidence!