Adding in some Xterra sessions – 100km PR Plan

[cburmester]

Hi Lynda,

I have the Whaka 100km race on 23 October. I’d like to PR at this but also want to start adding some swim sessions into my training plan. I’m following the 100km PR plan at the moment. The Xterra champs in NZ aren’t until April 2017 but I would ideally start building up my swim and run base before then as there will be a number of B and C priority Triathlon races between now and then from November onwards.

I have had a lot of trouble with running in the past, coming from a swimming background, so am slowly building that back up on the advice of a physio. Consists of run/walk sessions and I’m happy with that progress. However, I’d like to add in some swim sessions, although the current PR plan is pretty full as it is.

How would you recommend adding in swims with the PR plan? I don’t want anything high intensity with that but I’m sure it would cause some fatigue. Do I drop any sessions?

I’m sure I’ll stop with all the questions soon!

Thanks,
Cole

[Lynda]

Replace any recovery ride or lower intensity skills sessions such as day 2 in weeks 1-4 with a swim. Keep your swimming technique focused and easy paced.

Lynda

[cburmester]

Thanks Lynda for your reply. I’ve now joined a swim squad, which is on a Tuesday and Thursday morning. They are pretty tough sessions but will give me a good swim base leading into summer.

My issue is that I’m then a bit fatigued for the harder Tuesday and Thursday interval sessions. I know you recommend focusing on swim technique and easy pace so I might have to step it down a lane and go easier until after my 100km race. However, if I was to swap some of the rides around, is there any change of doing that on my current 100km PR plan? Currently on week 6 so not long to go now anyway.

I also struggled to hit the target HR zones (no power meter) on my Tuesday VO2 intervals (4x4min x2). I reckon this was largely because of the weekend. As such, cut the intervals short after only 4. Guessing that’s the right thing to do rather than force it and not meet the targets?

Thanks,
Cole

[Lynda]

Cole,

It sounds like you are over-training so should back something down or your performance will decrease and fitness development will end. You can’t keep up with the 100 mile PR plan and do 2 squad swims per week. On the days where you swim hard, drop the scheduled ride for that day.

Lynda

[cburmester]

Ok thanks Lynda. Will give it a go and see how I get on. Can’t do it all I guess!
Cheers,
Cole

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