I’m using a weekly TT series on Zwift to motivate me. Although doing it on a road bike atm, as my TT bike is still in the case!
Ain’t that the truth
Sounds like my races
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I don’t get on with Zwift - I “enjoy” the sweat pouring down me as I focus intently on “The Number” projected on the blank wall in front of me during a WattBike session…
…much like the black dot on the white wall
Sufferfest or TR?
Just the WattBike sessions that are on the App, all free.
The gym I used to frequent had a proper WattBike set up, so you could race one another.
There was a screen up front with your metrics projected onto it.
HR, Power and Cadence - what more do you need?
Their website has some PDF about improving your FTP over winter.
It’s a piece of pie to follow.
Pretty much any home trainer app will give you HR, Power, Cadence, and some are free (Golden Cheater?)
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Exactly this.
Unable to use the app as my gyms wattbikes are all too old, they don’t even link to ANT which is annoying now I’m using TP as means TSS is just HR, and no data file for coach to see.
But here’s my sessions I enjoyed last year if you want some extra variety:
1,2,3,4 5,4,3,2,1 min 105%, same Z2 between.
4x10min alt 60s 110/90% FTP. 4 min z2
4x6 min 105% building towards 4x10. 4 min z2
4x4 120%, alt 4/8min easy
And of course the classic 2x20 SS.
No real wisdom just sets I found online, but I enjoyed them.
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Mine is a bit different 190 watts
I’m old and skinny.
Loud music
Small fan
3-4 hours
Puke
Collapse
Shower
The end.
I really need some science in my life…!
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And some variety! Don’t need more tolerance for repetition that’s for sure 
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So while we are on a bit of training I was running the other day and was pretty tired over the last 2 miles, pace was dropping and I felt like I was in crawling mode, the pace and style which I tend to end up in at some point of an IM run…I got to thinking that it’s all very well improving form and speed when able to run reasonably well but how do I improve that crawling base speed?
Try and improve strength to maintain form for longer, rather than try to run faster with cr*p form. What drops when you lose form? Are your hips dropping? shoulders tight? head down?
Not sure really Buzz. I think hips and legs tighten up, stride length shortens and it leaves me at a ‘crawling’ pace. It’s not literally crawling but is considerably slower. Could be an energy thing rather than a run endurance, might be worth reviewing that element.
In fact typing the problem makes me think about it in a bit more depth and so come to a few thoughts on how/what might help.
Cheers …any other thoughts very welcome
To keep on the thread tho I am not a Qualifier, generally fall around 30-60 mins off any hope of a slot possibly further back. The only time I sniffed it was the Half Ironman UK in Llanberis they had slots for Kona …I got a fifth in AG and the slot rolled to 8th but I didn’t have a hope of funding that back then.
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Found this neat little visualisation today, whilst doing some studying:
https://public.tableau.com/en-gb/gallery/ironman-world-champions
Scott Tinley was unlucky to be around in the same era as Scott and Dave, huh?
Seems like most, if not all, of the lead females had an epoch to themselves.
You can also see the shift from country to country across the years, which is pretty nifty
I did a lot of work on strengthening my hip flexors and pelvic stabilisers in the build up to the Outlaw. It definitely helped maintain form. Obviously everything gets tired and we didn’t actually ride our bikes this year but I was running better at the back end of long runs and think that strength work was a positive factor.
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