These are not mutually exclusive things.
This time of year is the right time to reassess and plan for next year, I’d expect all athletes to do the same or expect the same results as this years plan.
1 Like
Treadmill. Summer. Small space with limited airflow.
Incline. Run threshold until you’re about to fall off the back.
That’s how I measure my max hr.
Then throw up in a bin.
9 Likes
When I moved coaches, the first thing he made me was ditch all the tempo etc and go to low HR running for 3 months the plan was once the HR hits 150 I had to walk. It works but you have to have patience. I can do the same run now at 112 bpm.
9 Likes
It’s so boring and time consuming though !
I’ve tried several times and the only time it worked properly was Jan -June 2019, repeated 1 hour t mill runs at 12 kph.
The first 3-4 nothing happened, then my Av hr started to come down and down I think 127 av was the lowest and obviously felt super easy,
I set a new max hr this year doing repeated burpees to failure, no stops ( 187) I’m pretty sure that’s about it these days.
It’s all good fun!!
8 Likes
How much aerobic training do you do, and how much is low aerobic?
Although your focus seems to be on strength the high volume of reps you do would surely be aerobic training right?
1 Like
My long reply wouldn’t post on here?!
12 hours a week
8-9 out of breath
3 strength but even max reps bench at 50 kg your getting out of breath too.
I’ll PM you
2 Likes
I typically get to 184bpm in an all out 5km. Last year on a really hot day I hit 188bpm (actually at a time when I was not often getting much above 180, not sure if it was from long effects of COVID?)…
So is the 188 under heat duress my real max?
1 Like
I hit 185bpm last night on 500m reps, which is pretty much the highest it’s been other than one time in a really hot race. Psychologically I find 500m the worst rep distance, you’ve done the 400m lap and then there’s more 
3 Likes
I’m regularly hitting 190 1-2 times a week. I do need to do more low aerobic.
3 Likes
Assuming that is your LT2 HR, I don’t see how 155 can be top of Z2???
2 Likes
Slowtwitch are examining this at the moment (is that your thread on there?)
My favourite comment below:
This is the way. Weight is the secret sauce. The key to a 5 hour 70.3 is the run, and the singular best way to solve the run is weight. The swim is almost irrelevant. The bike can be improved by spending money. The run almost solely determines the outcome.
And age. Get younger. It is exponentially easier to break 5 in your 30s than in your 50s.
5 Likes
It’s the secret sauce, the low hanging fruit, the main course…
2 Likes
My best tri performances have all been recent and I’m 80-90kg for those.
Running PBs?
Bar the recent HM, I was 69-71kg.
But I’m 187cm.
Weight isn’t the be all and end all, but it’s a starting point.
The secret sauce isn’t secret at all.
It’s consistently training and finding a plan which allows you to do that.
Look at what’s happened to your swim since you started swimming 
You can actually swim.
It’s a miracle.
Only it’s not. It’s a product of actually swimming.
4 Likes
My mate who ran a 1h17 half aged 53 complains that all his AG competitors look “like anorexic stick insects” - his words not mine. And he’s not exactly meaty himself, 185cm and 67 or 68kg.
It’s mainly about overcoming gravity isn’t it? Running requires you to lift your entire bodyweight a couple of centimetres off the ground 160 times per minute , or whatever. I guess accelerating and decelerating legs too.
3 Likes
Not me, I don’t go there anymore. Which thread?
Oh kind of obvious. Strictly,speaking it is BF% not BMI that correlates well to tri performance. Rest of the thread doesn’t seem useful.
“Be able to tun 95min half.” Why not type “Be able to perform sub 5 70.3”?
2 Likes
So your also saying get tall? I think joex is significantly shorter than you.
1 Like
Trying to be accountable and aiming for this again in Greece in 6 weeks, started to actually do a couple of training sessions as well!
6.5K yesterday during\before the parkrun at 95 minute pace’ish, in reality I won’t be holding that but sub 1:40 should be enough. I hadn’t ran for 3 weeks before Holland so wasn’t confident of endurance.
Then did 95 minutes on Zwift this morning (crap weather) with 20/15/10/5 minutes at >=70.3 power. Cycling has definitely regressed since Holland in June but a couple of weeks will hopefully get me in the 2:30 ballpark.
Swim, who knows, struggling to get to the pool but hoping to avoid the low sun problems this time, I’d like to think I’ll be quicker than Holland.
I need to avoid the quality sessions being back-to-back which is hard work but now the nights are drawing in I’ll either be in the garage or do the run sessions during the week.
But as it’s the first time they’ve used this course there’s no really accurate distances, altitude and previous results! It is supposed to be largely flat.
Weather should be warm but I’ll have been there a week so hopefully not like June where I went from our winter to >25c in a day or two.
Also subject to not getting ill again and various outside stresses and hassles
14 Likes
Best of luck next weekend @jeffb weather looks good and the course sounds great. When are you flying out?
3 Likes
Actually got here yesterday, probably a good job as it’s at least 20c warmer than home 
so hopefully I’ll have got a bit more used to it by then. Need to factor in less walking later in the week and try and swim.
Been feeling a bit better recently, decent block of training so need to avoid viruses and injuries this week!
10 Likes