Beginner 1/2 Ironman Plan Group (Page 65)

I flip flop in that kind of situation. If race day is like that I will deal but it isn't worth the greater chance of an accident on the bike when it is both rainy and windy to me!

Sorry for another (actually two more) questions so early in the day, but.....:

1. The BT plan doesn't indicate brick vs. split am/pm workouts. I assume the more bricks I can do the better. Am I right, or should I be breaking them up for both the benefits of recovery and the ability to push harder on each individual workout?

2. Today's workout calls for a relatively easy bike and a run at "Easy Pace RPE 3." According to the chart below, RPE 3 is walking??? This chart is from an article on this website. Am I really supposed to walk? The top part of the chart would indicate Z3 is intensive endurance, but the bottom clearly says walking.

RPE/HR Zone Chart

Z1 - Zone 1 or Recovery
Z2 - Zone 2 or Extensive endurance
Z3 - Zone 3 or Intensive endurance/muscular endurance
Z4 - Zone 4 or Sub-threshold
Z5a - Zone 5a or Threshold
Z5b- Zone 5b or Super-threshold
Z5c- Zone 5b or VO2 Max
 

While I agree that cycling miles make a huge difference on race day, there has to be some balance. If your running is not improving because of all the time devoted to cycling, then it may be time to back off. You also do need to give yourself those recovery weeks, but it sounds like you are dropping the volume appropriately.
In the end, just make sure your cycling isn't at the expense of the other sports. If you feel that you are progressing at all three sports and are happy where you are, keep going.

I don't think you need to brick more than once a week or once every two weeks. During the week, have time between your workouts so you can give more to each one.
I would do an easy run for RPE 3. Not walking unless you use a walk/run interval strategy.

cheekymonkeys1 - 2011-04-10 6:23 PM Got my new longest ride to date in today. 40 miles, but oh so SLOW 13.2 mph.

Way to go Girl!!! Time in the saddle counts as much as distance!!!

Thanks for the replies.

The whole HR/RPE/etc... seems to have as many answers as you can find people to respond. I've literally found five charts, all with different info on them. I think the one from popracer is closest to the one I'll use.

Unrelated - It turns out that a 40 mph wind in your face pretty much stops you dead in your tracks on a road bike - LOL! It was awesome practice. I had planned to hit the roads, but instead stayed in a few nearby unfinished subdivisions that have decent length paved roads with nothing on either side but fields of nothing. Wind was way too dangerous to be within a few feet of cars.

That was nice! Keep checking on us. I'm sure we all could use any extra bit of encouragement we can get. What is next for you?

I can't flip so much since my swim days are set for T/Th but I would be on the trainer and depending on how hard of a rain the treadmill.

popsracer - 2011-04-11 8:52 AM

akrenik - 2011-04-11 1:19 AM I miss this group!  Just checking in to see how you all are doing.  Keep on keeping on!  The harder you work now the more you will be able to enjoy the big day!

What are you training for now? You know you could sign up for a late summer HIM and follow the plan again!

Good plan.    I am thinking of signing up for one in October. 

Hey Pops:

I'm opting for the 10K.  They are calling for thunderstorms and wind (80%  chance) on the day of the dual so my decision has been made for me.  Plan on limiting any running this week to the treadmill and see how things go on Sunday.

akrenik - 2011-04-11 9:42 PM

popsracer - 2011-04-11 8:52 AM

akrenik - 2011-04-11 1:19 AM I miss this group!  Just checking in to see how you all are doing.  Keep on keeping on!  The harder you work now the more you will be able to enjoy the big day!

What are you training for now? You know you could sign up for a late summer HIM and follow the plan again!

Good plan.    I am thinking of signing up for one in October. 

Which one?  Mine is this sunday and I want more!  I'm registered for a 5150 in may and berlin marathon in september (A race after tri).  Think this is enough?

I think that's fine.  A lot of that is for practice/familiarity but if you are moving and getting the training in I think you will be fine.

I'm loving this BT plan since making the switch last week. Today's swim went great! MS was 3x400 increasing intensity from 2-4 RPE. I decided this morning to really kick the swim's butt and boy did I come through. Final 400 was at a 1:34 pace. Felt like I could have gone a lot farther at that pace too. I think my breakthrough came last week during a breathing drill when I decided to embrace the 2/3/2 breath rate as opposed to strictly bilateral. I use bilateral for wu and easier sets, but when I push it, the 2/3/2 keeps my cardio in check much better and allows me to keep way better position during my breaths. Before, I was lifting my head way too much to extend the length of time my mouth was in the air so I could GASP. Now, it's still labored, but not out of control.

Very good day :-)

Great pace! Can you please explain the drill using the 2/3/2 rate. thx

That's an awesome breakthrough, congrats  I think I swam around 1:30 in a race but have never really killed it with that kind of pace in a training session...truly awesome! Correct me if I'm wrong but I'm going to guess that 2/3/2 breath is going to be where you breathe on the same side after a full rotation, followed by breathing on the opposite side after 1.5 rotations (3 arm strokes), and then breathe after another rotation, and repeat.  So if you started your breath on the right, it would go:  right (2), left (3), left (2)...and repeat

2/3/2 or 3/2/3 .....or whatever you call it???

stroke stroke/breath stroke stroke stroke/breath stroke stroke/breath stroke stroke stroke/breath

I get in 7% more breathing and that seems to make a big difference.

2/3/2 = 33% breathing

bilateral = 26% breathing