Weekly Update (in preparation for coach phone call tomorrow)
Last week’s #’s:
•Swim – OWS x 2, 6800m, 2 hr 30″
• Bike – Max Effort (75′), SST ) 75′, Recovery (65′) all on Zwift; Social 60′, Long Ride 100 mi/6:36 Total 11:20/184 mi
• Run – Split Long Run 9/7 mi, 90’/68′; Intervals 3 x 1 mi @ ~ 8′.mi, Brick after long ride 5.25 mi/50′; 4 mi LRP. Total 5 hrs/31.2 mi
• Weights x 2 + Home PT work x 4
Total of 20 hrs 20′
Seems I’m transitioning to long activities, and tolerating those well. The pace is slow, but I do not feel trashed at the end, I guess that’s a good sign?
PMC Update: TSS for the week: 1015; Max CTL on Sunday, 130 ( back to where I was pre-USAT Nat’l race); -15 TSB, Ramp 3.0 today. I’m expecting to average a ramp of 2-3 over the next 5 weeks, hitting 140 TSS two weeks before the IM.
Upcoming week:
Mon – Recovery day after long ride/brick. 24 hours off, then weights and Max Effort 3 in the PM
Tuesday – Run 6 miles @ LRP; Pool swim sprint session
Wednesday – Long Run, 2 hours, hope for 13 miles
Thursday – Long Ride in the mountains, last year it was 70 miles. 5 hr 15′, @ 0.78 IF, TSS 327. Hoping to do this with Sid Wavrin.
Friday – Bike Friday Freight Train for Big Gear Work; 30-45′ run @ slow LRP
Saturday – Final Olympic race for SST work, Run Intervals
Sunday – Long OWS, Run a couple of miles
Phone call prep:
The Following week after Labor Day will include a half marathon, and another long bike ride, the following week I head to CO for 3 weeks including travel days. My questions:
- You’d suggested shorter (90′) ABP rides followed by an 80′ run (8-10 miles). I’m not sure how to fit that in with the schedule as it is written.
- My plan for long rides is as follows: Camp week (back-to-back 6 hr rides) would normally be weekend of Sept 7-8. It would fit better with my life to do that the week of Sep 14-15, “Week 16”. Ride to Vail (the easy way) on Saturday, Come back Sunday afternoon. But it’s really tough to get bricks in after that first ride.
- Final Race Rehearsal planned for Sep 28, end of “Week 18” Plan calls for 3.5 hour ride the next day.
- Knee update – no news is good news. I’m handling 30 mile weeks at a slow pace ( overall average 9:37, which is my LRP) on flat to easy rolling terrains, as well as 3 x 1 mi (4′) @ 8:13, 8:03, 7:56 pace. No after effects except after hard and long runs, there is a bit of swelling, more than the usual background level. I think I need to turn my attention to hydration strategy for the Big Island, as well as bike pacing there. My plan for12′ miles with run a mile walk a minute seems feasible form the standpoint of knee tolerance, but I worry (based on previous performances) about de-hydration and the effects of a long day on all systems.