Larry Schultz contacted me in the spring of 2008 looking to buy a plan for his first Ironman in Wisconsin. I pointed Larry to our Beginner IM plan here on the D3 website. Larry had a great race at IMWI and what follows is our dialogue over the last 2 months.

From: Larry Schultz
Sent: Wednesday, July 02, 2008 12:29 PM
To: Mike Ricci
Subject: Bike and Heart rate

Mike,

I’m doing your beginner IM plan. I’m currently in week 11. During the long bike it says to keep my HR in Z-1 for the first 30 miles. Then the rest in Z-2.

I have a course that I can do that. My question is when I get to week 13 and forward I’ll be doing IM distance.

I’d like to be doing the IM course, but as hilly as it is I doubt my HR will stay where it is supposed to. Is it best to just take it very easy going up hills and then full recover to Z-2 before proceeding? Or do my flat 30 mile course 4 times?

Thanks for your help.

“There are two times to train:
When you want to, and when you don't.”

Larry Schultz

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From: Michael Ricci
Sent: Wednesday, July 02, 2008 1:52 PM
To: Schultz, Larry R.
Subject: RE: Bike and Heart rate

Hi Larry,

Which IM are you doing? WI or Louisville or IMC?

This is where HR gets kind of tough – and power is a better indicator of effort, BUT that doesn’t mean we can’t get it figured out. J

So, hilly routes are fine – the key is to use an RPE scale along with HR – so think about Zone 1 being a 4-5 effort out of 10, then a 6 would be Zone 2 and Zone 3 would be 7/10. I would stay away from much Zone 3 on the hills and keep the effort lower than a 7/10.

So, take it easy on the hills – top of Zone 2 is fine, then maintain that effort over the crest of the hill to use that momentum to get you going on the downhill, then you can ease up on the pedals down the hill (this applies to the race, but in training, keep the pedaling going when on the downhill). On race day you want to pedal as little as possible to save your legs for the run. J

Does that make sense?

Mike Ricci
USAT Elite Level Coach
USAT All-American
Author of USAT World Team Program
www.D3Multisport.com
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From: Larry Shultz
Sent: Wednesday, July 02, 2008 2:00 PM
To: Mike Ricci
Subject: RE: Bike and Heart rate

Wisconsin,

That makes total sense.

As for the shorter ( 5 hr. ) ride. This Sat. Would you recommend doing the flatter loop or doing the IM loop at the intensities you described?

Thanks again

Larry Schultz
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From: Michael Ricci
Sent: Wednesday, July 02, 2008 4:34 PM
To: Schultz, Larry R.
Subject: RE: Bike and Heart rate

Larry – try this:

Do the IM loop, work on controlling the effort on the hills, and for the last 30’ I want you to try and hold Zone 3. This is a good test to see how well you pace (and take in nutrition) and if you can’t hold the Z3 HR at the end, well you went too hard J.

Mixing the course up every other week is great – flat one week, hilly the next. Certainly if you can get on the actual course that’s even better but you don’t need to ride until you are bored with it b/c come race day you’ll hate the course, your bike, yourself and me. ;-)

If you aren’t good on the hills, find some other hilly courses to ride as well. If you could pick one day where you ride the entire course – maybe 6 weeks out from the race, that would give you a very good idea of what you’ll do on race day.

I hope all this helps you. Good luck and be safe out there!

Mike Ricci
USAT Elite Level Coach
USAT All-American
Author of USAT World Team Program
www.D3Multisport.com
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From: Larry Schultz
Sent: Monday, July 07, 2008 7:59 AM
To: Mike Ricci
Subject: RE: Bike and Heart rate

Mike,

I was able to hold Z-3 until the end. Of course I slowed while going through MT Horeb, and again in Verona. Occasionally after cresting a hill I noticed I had drifted into Z-4. Naturally my HR dropped when descending but I thought I was pretty controlled. I was about 10 minutes faster the second loop.

So, come race day is my objective to do the whole course at the same pace I did my first 56 miles?

Larry Schultz
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From: Michael Ricci
Sent: Monday, July 07, 2008 9:14 AM
To: Schultz, Larry R.
Subject: RE: Bike and Heart rate

Great job of pacing! Make sure you have accurate HR zones and as you get more fit, you’ll want to re-test. That’s important.

Depending on the wind, heat, fatigue, nutrition (see how much goes into it?), you want to try to ride the 2nd half as fast as the first. On race day, it’s different b/c there are other people out there and resisting the temptation to push yourself will be hard. You have to ride your race and stay controlled. That’s where the ‘discipline’ comes in. J But yes, riding even splits is great or going faster on the 2nd loop is even better. Just make sure you leave something in the tank for that little old marathon.

I think you have it down, just do your best to stay out of the Z4. No need for that in a 10-15 hour race day.

Mike Ricci
USAT Elite Level Coach
USAT All-American
Author of USAT World Team Program
www.D3Multisport.com
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From: Larry Schultz
Sent: Wednesday, July 30, 2008 8:32 AM
To: Mike Ricci
Subject: RE: Bike and Heart rate

Mike,

Yesterday was very hot here. It made me think of a question I can’t find anywhere.

I know that during hot days your HR goes up as your heart is working harder to cool down your outer skin.

When doing LT intervals, Is your LT a floating # that you should adjust according to heat?

Thanks for your help,

Larry Schultz
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From: Michael Ricci
Sent: Wednesday, July 30, 2008 11:15 AM
To: Schultz, Larry R.
Subject: RE: Bike and Heart rate

Larry

Good to hear from you. You’ll need to work off of RPE and HR – HR will go up, no doubt so it becomes kind of worthless. I would do the LT intervals to where it feels as though you're going hard based on RPE vs. HR.

Here is something I wrote on it a while back – let me know if this helps:

Racing in the Heat

Mike Ricci
USAT Elite Level Coach
USAT All-American
Author of USAT World Team Program
www.D3Multisport.com
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From: Larry Schultz
Sent: Wednesday, July 30, 2008 10:44 AM
To: Mike Ricci
Subject: RE: Bike and Heart rate

Mike,

Great article.

I am usually a slave to my HRM. So this is good information.

Thanks again for all your help.

Larry Schultz
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From: Larry Schultz
Sent: Wednesday, September 10, 2008 11:21 AM
To: Mike Ricci
Subject: RE: Bike and Heart rate

Mike,

On Sunday I lived a Dream 3 years in the making. I completed IM Wisconsin with a big smile on my face.

Thanks to you and your beginner IM training plan I finished under my goal time. Even though I wasn’t supposed to have one.

I had enough minutes in the bank that I was able to walk the last 2 blocks and soak it all in before jogging down the finishers shoot.

Just a couple things about myself.

I’m a 53 yr. old male who saw his first triathlon in 2005. That was Ironman Wisconsin 2005. At that time I had just gotten out of the hospital after my 3 asthma attack of the summer.

I had an intervention. I fell in love with what I saw. I told myself someday I was going to do that.

I got a health club membership. The first day I got on the treadmill I plodded at 4 mph for 4 minutes. It took me 5 minutes to recover.

I ran two ½ marathons in 2006 along with numerous other running events.

In the fall of 2006 I took beginner swim lessons at the “Y”.

I took one on one lessons during the winter and started open water classes in the spring of 2007.

I did 4 tri’s and 6 running events, one of which was a fall marathon in 2007.

This yr. I’m 65 lbs lighter and obviously in much better health.

This yr. I’ve done 3 running events and 3 tri’s with my “A” race being Ironman Wisconsin.

I wasn’t fast by any means.

I had saved enough for the second half of the marathon that I did a negative split on it.

Thanks for all your help during my training.

I tell you all this because I am signed up again for next yr.

I want to start an off season program and then train again for IM Wisconsin 2009

I had such good results with your program I would like to stick with D3.

I am looking for suggestions on what off season program and training program you would recommend.

2.4 Mile Swim….1:32:56
112 Mile Bike…..6:52:22
26.2 Mile Run…..5:07:52
-----------------------------------------
Living a dream……Priceless

Finish time 13:52:22

Larry Schultz
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From: Michael Ricci
Sent: Wednesday, September 10, 2008 1:49 PM
To: Schultz, Larry R.
Subject: RE: Bike and Heart rate

Larry

Congratulations! What an achievement, and what an unreal road you’ve traveled from where you started. What a wild ride huh? I bet you are still beaming from it. This is awesome to hear. J

For the off-season, first and foremost I would take some time to relax and let your body heal from the long day of racing. Then, when you are ready you can start up training again, but try some new things. It doesn’t have to be swim/bike/run but it could be hiking, or kayaking or something different.

Once you are ready to start triathlon training again – I would look into doing an 8 week focus block on your weakest sport – say swimming or running? Then I would do something like a Winter Maintenance plan for 8 week, then another round of focused training on your weakness. This way you really work that weakness and next year it won’t be so much of a weakness for you. That’s how I suggest athletes look at the off-season. Now is the time to make gains in those weaker sports.

Would you mind sending us a picture of you – maybe even at IMWI? Could I use your story in my newsletter to promote our training plans a bit? Could I use one of your quotes for our training plans page? Let me know what you think.

I hope you are enjoying the recovery process Larry.

Once again Congratulations!

Mike Ricci
USAT Elite Level Coach
USAT All-American
Author of USAT World Team Program
www.D3Multisport.com
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From: Larry Schultz
Sent: Wednesday, September 10, 2008 1:45 PM
To: Mike Ricci
Subject: RE: Bike and Heart rate

Yes it was a wild ride. I haven’t stopped smiling yet.

I am enjoying my recovery. I keep hearing 4 weeks as a time frame for recovery. Is that true? How will I know?

I haven’t went back to your plans, do you have an 8 week winter maint. Plan you could suggest for me?

Also do I stick with the beginner IM plan?

Yes by all means, use anything you want.

Just as an FYI this is a link to a news article the printed locally.

Larry Aricle

I am also sending a picture my nephew’s wife took as I was leaving T1. They yelled and pointed at them right as she took the picture.

I’m not sure if you’ll be able to resize it or not.

I’ll continue to get pics as time goes by. I’ll send anything that looks relevant.

Thanks again

Larry Schultz

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