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Rob's 2018 Micro/Macro
@Coach Patrick
So last week I signed up for Florida 70.3. I figured I'd help the team and get some points for AWA. I am gold this year and I like to stay AWA going into 2019 for any advantages I can get at IM races. My long term goal is a KQ at Asia regional championship in Cairns Australia June of 2019. I have been swimming about three weeks now. I am ending my run streak today. yesterday was 121 days averaging 5.4 miles a day with 5-6 weeks over 40 miles. I am still trying to work on the bike. FTP is all time high 263 up from last year 256. Should I continue the OS with the additions of swimming and more focused running or switch to the Half IM plan and modify the bike to be a little more OS like. After Fla 70.3 on April 8 I guess I would go into the get faster with BIKE emphasis.
Thanks
Rob
So last week I signed up for Florida 70.3. I figured I'd help the team and get some points for AWA. I am gold this year and I like to stay AWA going into 2019 for any advantages I can get at IM races. My long term goal is a KQ at Asia regional championship in Cairns Australia June of 2019. I have been swimming about three weeks now. I am ending my run streak today. yesterday was 121 days averaging 5.4 miles a day with 5-6 weeks over 40 miles. I am still trying to work on the bike. FTP is all time high 263 up from last year 256. Should I continue the OS with the additions of swimming and more focused running or switch to the Half IM plan and modify the bike to be a little more OS like. After Fla 70.3 on April 8 I guess I would go into the get faster with BIKE emphasis.
Thanks
Rob
0
Comments
I really want the training focus to be on continuing to push your bike up. I would love to see your Power profile chart and how that’s Evolve’s comparing your 2018 season thus far to your 2017 season for bike power numbers.
The only modification to the bike I would make is having a really hard Saturday ride like the hang on, and then getting an endurance time on Sunday. You don’t need to go hard on both days!
Hi Coach P
I've been working two hard bikes Sat and Sunday and Tuesday FTPish 85-95% and Thursday Crush or VO2. Running ~40miles a week mostly TRP ~7:22 with some zone 2-3 and occasional Z4 intervals(last week 1/4 - 1/2- 1/2- 1/2 @ 6:18). Swim is slowly coming along.
The weekend bikes are satisfying because they are mostly .8-.85 with surges but the mid week races are frustrating. The regular pace is .85ish which is not to hard to keep with the group but if there is a hill or a surge I can't stay with the group when they go to 5.5-6 w/kg and I get dropped so I don't know if just doing steady FTP work on Tuesdays would be better.
Anyway my question is in regards to taper for 70.3 Florida on 4-8-18. I don't need a full taper and was thinking next Tuesday FTP 3x8? and Thursday @ .85 ish? I thought I would swim without change and run less and nothing hard later next week.
Thanks
As for Racing, I have found it very hard to hit those higher numbers with 1 mile is like you are putting up. So you have to decide what is more important: weekly run mileage or two hard rides on the weekend. I personally have turned my Sunday down as it’s too much at the end of my week. And I’m not even averaging 20 miles a week!
Tell me what your priority is, and we can organize your week accordingly. Happy tapering!
I definitely recommend sacrificing one of those two weekend rides for a steady outdoor ride. You can go hard in all four sessions for maybe two weeks but then the third week you’ll need to really back off. You can offset this a bit by alternating weeks of very hard rides with Weeks with at least two quality rides (maybe 3) and one (or 2) steady rides between 0.65 and 0.70 IF for a longer time.
Remember it’s the variety of intensity overtime that is what builds your strength. Always doing the same work out every time at the gym will eventually lead to fatigue and over duction and fitness.
In terms of long term development, I'd like to see you recover from IMSA but then put in a bigger bike push in Sept / October. Basically put the run away, then start the rebuild for a bit...but really just riding it out. Has to be some good fall century options for you...and then we get you back on Run Durability Program for the rest of 2018 into the Jan OS and your big push!
~ Coach P
@Coach Patrick I am doing an October Bike concentration. 5-6 bikes per week. I am going to add Monday and Friday strength/core address personal weaknesses. I am afraid of not running or swimming. 1-2 of each as I have time and if I feel? Just easy to keep the muscles/tendons/etc stable?
Great to have you In the chat @Robert Sabo
Yes to a few runs a week. That’s mostly bricks, easy 1 to 2 miles. We want one hour long run a week just to keep that in your back pocket. Nothing fast. Just easy running.
Whats the bike plan for those rides?
Bike plan
Current FTP SWAG 250W
Goals 1:raise FTP to 280W last year max 274
2: HR high 140s for 3 hour ride - get comfortable with being uncomfortable for long periods(IM HR 120's and HIM 130s in the past)
raise 5sec to 1min max power be able to stay with grop at the start of Zwift races and recover to "hang on"
RIDES early week FTP/Race mid week crush 1' intervals or VO2 with long recovers (4min) late week race Saturday Hang on with warm up and cool down @ ABP pace increase ride to 3 hours Sunday easier with jersey chase 2 hours
still picking my race(s) for next year I will schedule phone chat for after Kona
I age up next year 55-59 and I want to be there with you guys (and Mariah)
good skill in Kona. When you pass Lionel don't say anything to him.
Rob
I know this is a challenging schedule but some workouts will be dropped if busy at work or if I am tired. I also plan to try a three weeks hard and 3-4 days off/easy and then test and repeat.
2019 GOALS
Strength and Core routine 2x week OUTSEASON, 2 after OS, and 1 race prep
Run
durability Nov and Dec 20-25mi/wk; Jan 1 start to raise to 30miles/wk; Feb 30’s; March up to 40m/wk ;April and May 45-55
Keep run cadence 90
Continue active warm ups and post run stretching
I won’t run before Saturday rides to maximize bike and will do bricks or early evening run
5ks Thanksgiving and New Years Day
find HM march
St Pats 10 miler?
April fools half mary
Get vDOT back to 56 ? vDOT from races Test Stryd power
Bike
FTP at start of OS is 250W
Bike focus OS at least 4 bikes/week (one easier ride)
keep Bike cadence 90-95 rpm
By second test of OS have FTP>265W
By third test have FTP>275
With weight to return to 68kg=149.6 pounds would be >4W/kg
Work on the physical and mental strength ( concentrate – Mantra) to successfully perform 20minute FTP work intervals as well as 20 minute test
Long “centuries” Hell of Hunterdon – ride like a biker attack the ups or race Zwift when not doing race simulation
Add group ride/Zwift race and weekly Hang On every so often to continue to get comfortable being uncomfortable
Swim
Tower 26 - continue subscription
Technical Phase 2x/week till Jan1 then progress to base phase but don’t go to 3x/week till OS is over. Increase to 4x week in last month before “A”race
Sunday masters
Develop multiple gears swim slow, mod, fast, and very hard
Keep using wetronome and restart more regular swimming in January
Review mental execution to show the pool speed in open water
Triathlons
March 17 2019 70.3 Puerto Rico
CAMP in Florida end of March
Confidence on two days full course bike and possibly do second day a little more aggressive than day one
June 9, 2019 IM Asia-Pacific Championship in Cairns Australia
Plan taper
Plan nutrition (calories, Na+, and fluid) more exact (but fluid might have to be drink as much as I can if it’s a very hot day)
Plan for the mental prep for the bike(keep the watts steady in a narrow zone, keep eating/drinking) and run(welcome the suck-make it a positive and self assess before the aid stations)
Goal swim < 1:04 T1<5:00 Bike<5:30 T2<3:00 Run<3:22 Total<10:04
Top 3 AG
FALL KONA or IM Maryland
Let me know what I should do next? I would like to interact and get a little more guidance/advice to maximize my results. Thanks
Rob
Should i schedule a coach call and if so where is the link to the schedule?
@Robert Sabo - here’s the link: https://calendly.com/pmccrann/15min
I have your notes in my to do list, I apologize but when things are so detailed and long it takes more than just a few minutes to turn it around. I know how much you put into your year and I want to make sure that I give back to you the best I can give. Let me take a stab at this tomorrow now that I’m back after the holiday.
@Robert Sabo
Overall Thoughts
Events
Macro Planning
(1) Now to OS = Bike Volume Time, Run Consistency, Core Strength
(2) OS = Bike Strength, Increased Run, Swim Consistency [01/07/2019 to 03/17/2019]
(3) Race Prep Part 1 (Bike Volume for 4 weeks) [03/18/2019 To 04/14/2019]
(4) Race Prep Part 2 (Bike Strength for 6 Weeks) [04/15/2019 To 05/26/2019]
(5) Taper Time
Part 1 = Creating a Steady TSS Load you can manage on the bike. This is bike friendly time. You can do 700 to 850 TSS per week, each week, with 75% of your time on the Bike, frequent runs, and one longer run in the 60-70' range. Lots of biking here and double bike weekends. Run mileage 25-ish.
Part 2 = Typical OS balance where we push intervals to gain fitness. Every 4th week (or rest week (5?) go longer on the bike, but TSS should "net out" close to the volume of Part 1 regardless. Run mileage between 30-35.
Part 3 = Return to bike volume focus here, including FL Camp. Good recovery from PR as well. Biking 250-ish miles a week with Odd Zwift races. Once recovered, run mileage in the 35 mpw range. Swim 3 to 4 x. Mentally tough time here.
Part 4 = New peak weeks for IM. Not created yet. But back to FTP and VO2 style work. Ideally outside for super high quality intervals. Steady weekend riding. Swim 4x a week. Run mileage around 40mpw.
Part 5 = Get angry. Avoid food. Stress out. TAPER TIME!!!! 🤣
Let's talk on the phone. Regular check ins and attention are in the Coach*EN level which costs more...only so much I can do here on a macro scale!
~ Coach P
Sounds good. I guess I’ll upgrade to Coach EN level. I am doing OS now. Tested today. fTP was 250. Now 258
last week turkey trot was 5k in 19:00. Just strides or TRP for runs last 4 weeks.
tendonitis in right shoulder had a cortisone injection 11/30/18. Going for some PT next week. Doesn't really bother me swimming biking or running. so no changes.
Really like your progression where it’s at. You are proving stronger and stronger through these early months of the 2019 season which is nice to see. Some people take quite a long time to get things pointed in the right direction.
Our key will be finding what works gives you the best return and keeps you healthy. Thanks for the update on the shoulder, that’s a total bummer. Assuming maybe that something that you feel at work?