Taking the day off on Friday did me a world of good. I had a sleep in the afternoon, which is almost unheard of for me. Saturday I did an easy 5k to Parkrun, did the first 2k at 4:15/km, then then 3km at 3:55/km. It didn’t feel too bad, but wouldnt have wanted to go any quicker. In the afternoon I did an 80km club ride, first 40 were super social, but I had to get home, so went at “race” pace, around 70% IF. Sunday I did an easy 10km run, followed by 60km ride, The ride was easy, except the 7km climb to Sattel ski station, where I set a new outdoor FTP of 335w and got a new PB, right in the mix with Pro cyclists. I did 4 hours training in Monday, including a 26km slow run, all Zone 1/2. Feeling really good today
It seems to me that low intensity work, with some hard efforts aren’t a problem. However, A full rest day is important at least while I am recovering from Covid.
Today, just S&C. I only did one S&C last week, Definately lost a little, and “only” managed 31 pull ups… however, they were slightly better quality: Arms not quite fully extended, but head clear under bar.
I am learning about rest days. Tuesday i just did 90mins of S&C. On wednesday, i had a nice 70km ride with a friend, it was social pace with hard climbing. In the evening i ran 8km to track and did my coached interval session and then i ran home
One of the best days training i have done. Pace was excellent on intervals.
Intervals were 800 fast 400 easy X 6. My pace was 3:27, 3:24, 3:27, 3:28, 3:21, 3:27. However, it felt great, bounce was back in my run, and i didnt feel exhausted after.
I dont like rest days, however, doing only some S&C on some days seems to work reslly well for me
Right now i am smashing my bike records, i have fully recovered from Covid, i am injury free, my run pace is coming back and swimming is going well. Its the first time i can remember doing well in all 3 sports
Sounds really encouraging, although I can almost hear Sebastian Kienle saying ‘thin line between fit and fucked’ in that German accent. Hopefully you can stay on the right side of that line….
Friend i rode with yesterday is a former pro mountainbiker. He was questioning whether club rides were effective training. For me they are essential, generally intensity is really, really low, however i enjoy pushing hard on climbs, i have fun with some of the stronger riders, then we regroup at the top. I find this type of training really important. I do lots of hours but more than 80% is easy
Still planning this? 2 months on, I didn’t click at the time but in my eyes that’s a very tough training session to do a marathon quicker than IM pace with very hard second half.
Would be big recovery cost/risk of big hole for me, but my views always seem conservative.
Clearly not much changed in two months very promising at the shorter end - I’ve ran a few controlled, sub-max 17:30s, and a 36:10 (rounded up to 10k equivalent) in sprint and Olympic triathlons off hard bike legs.
Still a question mark over how that will convert to longer distances, but at least the more the bike improves the more I can have fresher legs going in.
If I can run ~1:23 at the half in 4 weeks then that will be a big boost to <3:10
Its a good question and a definate no. It took longer to recover from foot injury than i had hoped and do not want to risk new injury. Therefore my plan is to do a negative split slightly quicker than target IM pace. First half at 4:25/km second half 4:15/km
What’s the purpose of running a whole mara in training Matt? I wouldn’t say you’d get any more benefit than doing a similar session over 32-35 like Chris mentioned above. Certainly at that speed, which is going to take some recovery.
It’s a roll over from last year, so I use it of lose it. I would also like a GFA place for London. Doesn’t need to be that fast for GFA, I think 3:05 would be OK.
I have challenge Salou the week before, so depending on fatigue plans can always change.
My long slow run on Monday, 27km @ 5:15 pace was brilliant, so may do something like that
4.5hrs, with 100 minutes easy, 100minutes at 250W (74% FTP, average HR 139 mid Z2), finishing with 45 minutes at 303W with low cadence.
Tough session but did mean I slept well before starting weekend nights!
Looking forward to hopefully looking back in 4-6 weeks and seeing I’m doing similar bike sessions and running IM pace off them.
Not good enough to join the performance side of my tri club though (slight sore subject for a long time)
Enquired as I’ve beaten one member at every race so far, kinda non-committal answers, and now see they’re advertising they have 4 spots available trying to get new athletes in.
Part of me understands as I know I’m not good enough to meet their criteria (meant to be people aspiring to become pro-athletes).
But I’m jealous of the sponsor deals on kit/nutrition so partly want to join if they’re slots going unused and would gracefully accept being replaced if better people do apply to join club.
I honestly think high performing AG’ers are a better advertising spend than second or third tier pros. Getting an athlete to Kona is still the best $$$ spend for those. Especially those chasing sub 9.
Just looking at some stats and YoY comparisons. In 2021 Jan 1 to Mar 21 my average daily TSS was 161. In 2022 same period my average daily TSS was 161. However in 2021 I had trained for 203 hours, in 2022 I trained for 231 hours.
In 2021 I was racing far more on Zwift, I have really backed away from this in 2022. As a result, I have done similar number of hours on the bike, but my AP is 199w compared with 233w in 2021. In 2021 I had run almost double the distance than I have covered in 2022, pace is pretty similar, which is a bit of a surprise. Overall my running pace is around 4:50/km
In 2021 I was doing no swimming, in 2022, I am averaging 2.5 hours per week. Now the big one, in 2021 I did a bit of rowing on the Ergo, however, in 2022 I am doing around 4 hours per week S&C and Ergo
Really different approach in 2022. I suspect that if I analyse my previous years I will see a similar trend, with training getting less intensive every year
I think Strava is missing one or max 2 swimming sessions. However, Garmin shows the total time of session, Strava only shows swimming time and doesn’t show time doing drills, about 30% of my sessions are swimming drills, hence low time shown on Strava
very promising at the shorter end - I’ve ran a few controlled, sub-max 17:30s, and a 36:10 (rounded up to 10k equivalent) in sprint and Olympic triathlons off hard bike legs.
