Forum Replies Created
June 25, 2020 at 11:20 pm #33533
I definitely had made the math for the bike and tested my plan during the longer workouts. I targeted 2h30min on the bike, with 65g of carbs per hour (260 cal./h), so a minimum of 162g of carbs for the bike (with a bit more just to be on the safe side and also to cover for a longer leg than expected) which is covered by the 3 gels (22g of carbs each), 1 bar (38g) and 2 bottle 26 fl. oz. of Gatorade (44g each). I confess that for the run I winged it a bit (thinking it would be quite shorter than the bike and I would push through…) and now that I am looking at it more closely, this may explain why it became so hard by the end.
Does the 65g of carbs(260-275 cal)/hr apply to the run as well?
When you say “whole food” can you remind me what you have in mind?
I missed the webinar on nutrition, is there an audio I could listen to?
RomainJune 25, 2020 at 8:35 am #33527
Thanks AJ. Super helpful. I am taking the full week off, quite necessary indeed.
Re nutrition, that is what I did: 1) Bike: three Gu gel + one energy bar + two 26 fl. oz. of Gatorade Endurance (so essentially a gel or a bar every 45 min on the bike and getting a sip of liquid when I was thirsty, probably every 15min); 2) Run: one Gu gel + almost two 17 fl. oz. of Gatorade Endurance. Energy-wise: I felts pretty good for the entire bike leg and maybe 3-4/5 of the run (after that things became a bit harder but I think it was more a muscular challenge than a lack of energy).
RomainJune 21, 2020 at 10:59 pm #33505
Hi! Missed this msg before. How did it go Julia?
I also had a practice race on the agenda for yesterday myself and indeed… I learned a lot. Good news: I did it and today I have sore legs but I am not injured. It feels good. Now the things I need to improve: first, for some reason I was unable to get my heart rate (and power) high enough on the bike, so I will be particularly focusing on the bike trainings during the coming months. The run was OK, ended up being harder than I expected I guess, because I started too fast (I was feeling good after the bike) and I had only completed the 13.1miles distance once before the race (an injury a few months ago forced me to reduce mileage and focus on a better form). I did the swim on a trainer, not perfect but it was just much easier logistics-wise. Nutrition: went well, but now I realize how much fast sugar I need to put in my stomach for the race, it is a lot. Preparation: I think I didn’t rest enough the past 2 weeks as I should have, doing quite a lot of things outside of the 3 sports, and going to bed too late.
Quick question for you AJ: how does usually the come back to training after an HIM distance race look like? I was thinking of taking 3 days completely off, then the rest of the week super easy (no running, light and short biking and a bit of swimming), and be back on track in a week/ten days depending on how I feel?
RomainMay 26, 2020 at 11:56 am #33362
Thank you Jason, this is super helpful. I was starting to actively motivate myself to swim open water in the coming weeks. Now I am looking forward to it!
RomainMay 18, 2020 at 6:34 pm #33291
Brilliant! Thank you AJ for this webinar as well as for the 2 others, they are spot on.
To kick-off the Q&A for tomorrow before the presentation even started… I wondered if it is normal to experience a drop in speed and a faster HR for a few weeks when one starts to focus actively on getting the running mechanics right after many years of having it quite wrong. And do you have any idea, based on your experience, on how long it takes for an average athlete to feel more “comfortable” in the new running form and eventually harvest the fruits of the bio-mechanic transition?
RomainMay 14, 2020 at 1:14 pm #33261
Thanks Juene and Brett for the heads-up. I think I am going to park somewhere around and bike there this week-end.
RomainApril 22, 2020 at 8:34 am #33017
The webinar recording would be great indeed, if it worked. Thank you.April 20, 2020 at 9:52 pm #33001
Thank you, this is helpful indeed. I have the feeling that at slow Sunday pace I am able to get the glutes activated for about 60-70% of the total distance, but for tempo workouts then it probably falls down to 30%. I also feel that I am better at activating one side than the other. So yes, I’ll go back to the running bio-mechanics drawing board.
RomainApril 20, 2020 at 9:38 pm #32999
Thank you Coach AJ. Yes, I was definitely thinking of cutting, pasting and comparing. I wonder though if I should continue to follow the current plan until the end of June and then cut-and-past the July-September bit or should I restart the plan from zero 20 weeks from my September race date? Or maybe something in between, like following the current plan until just before the tapering phase and then go over multiple build period cycles until September?
RomainApril 17, 2020 at 6:47 pm #32972
Hi! Very pleased to read this thread. Thank you all for sharing experiences and commenting. Same case here, I hit for the first time the half marathon distance last Sunday for my long run. Very exciting! The good surprise is that it went surprisingly well the day after (I stretched well and rolled). The bad surprise is that my hip is hurting since yesterday, after the speed work (I pushed a bit). It seems like the problem is with my hip flexors. To be honest I think I felt a slight pain after the speed workouts for the past 2 weeks.
Coach AJ: I was planning on reducing the intensity and length of the coming workouts (next week is recovery week for me), plus adding some specific strengthening-stretching sessions for the coming weeks. Does it make sense? Could you maybe recommend a few stretching-strengthening exercises?
RomainJanuary 28, 2020 at 9:10 pm #30610
Just to make sure I understand: our goal should be to include at least 40 min per week of strength training (btw glutes and core) and we decide how to make it happen (after bike/run, swim day, etc.), is it?April 24, 2019 at 12:27 pm #26083
Got it. Thank you!
I was playing with the idea of doing the Olympic distance on Sunday, just as a race preparation: is somebody else also considering it?
RomainApril 23, 2019 at 6:49 pm #26069
AJ, I am not sure I got what you are recommending for the PeasantMan Sunday. Saturday would look like : easy group ride, brick run, open water swim clinic + other clinics. And what about Sunday?
RomainApril 10, 2019 at 8:18 pm #25867
I tried the gold swim test (went for the 50m, since 25m can be so variable I feel), but I struggled a bit to keep the count of my strokes and focus at the same time on the key things I need to focus on in order to have a not-too-bad swimming form. So I ended up relying on my watch for the stoke rate. But I guess it is not super accurate. I will do it again during the recovery week. One question: should the 4x50m (or 4x25m) be done at the same intensity or should I descend from the slower end of my T-pace to a more pushy T-pace to see more variations in the golf number?
One thing I did well though over the past 2 weeks is “checking the boxes” of my body position at the end of the swim session. And this proved to be quite helpful.
Last thing: I think I have not received yet the video and analysis from the Master Swim Program. Has it been sent to everyone already?
RomainApril 1, 2019 at 11:19 pm #25736
I was there. They spotted some good aspects… and many more not so good things that I need to work on, including hand position (crossing over on one side [I thought I fixed it] and pulling wide on the other), body position (I was sure I was horizontal… well not really especially when tired), extension (I thought I had the tendency to glide too much and lose momentum… now it seems I am not extending enough). So yes, really interesting feedback that should help me dial-in the things I was already working on. I am looking forward to see the video and the analysis.
Drill-wise, I was thinking of including some quality snorkel lengths for the hand position, focusing on my body position in the last set of each workout, and try to find the sweet spot for gliding/extending without losing momentum. Would you have a drill in mind that could help me find this sweet spot?