First win of the season. Club hill climbing TT - 5.5km 575m elevation, 24:45 @ 311W average.
I thought that my PB was 25:11 so set a target as sub 25 minutes, it was only after I checked Strava, that I realised that my previous PB was 26:11
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Nice, big improvement from a big block of cycling.
8-10hr easy recovery week for me planned for me, didnāt manage it due to tough Monday-Thursday at work and then minor stomach illness leaving me weak and lost mojo. But a good brick today clawed it back to 5.5 hours and confirmed physically recovered at least ready to hit the last 3 big week block before Bolton.
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I am somehow stringing my training together for Roth (7 weeks today), but I am time starved due like many others here, and struggle to hit the big weeks. This week was 10.5 hours and my legs are destroyed. Luckily I have a quieter week coming up, but then a big weekend with an hour swim then onto the TT bike for a 4 hour session.
I am enjoying the training, and the early sunrise has been a god-send for me, allowing a few dawn rides each week when work is looking ugly.
After Roth I have Wales in September. Target for Wales is to PR as I was ill when I raced in 2016.
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Are the 10hrs evenly spaced, or is it all loaded into a few sessions?
I find thatās what kills me.
10hrs is fairly simple to maintain, a week of bike commutes (5hrs) a few easy runs after work (3hrs) and 30 minute swims at lunch (2hrs)
That gets you up to ten hours with no weekend ride at all.
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Over 1100 TSS for me this week; wonder what my Ironman weeks will look like!
Solid 10 hours for me too. All low intensity stuff as I was feeling absolutely rubbish earlier in the week.
Quite a big week coming up with a 100m TT on Sunday so going to try to get my long run in on Friday so I can recover a bit. Also planning my first OW swim in 2 years.
I got 4 sessions in during the week for a shade under 4 hours, which is normal for me, and then I need to load the other 6+ into the weekend. I canāt do much else as getting the 4 hours in during the week means being up literally at dawn, and that slowly beats you down. Managing though, and enjoying being outside. It is a hobby, so I try to remind myself to have fun!
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Damn! 1099TSS for me this week.
That 1TSS + your lower Crr tyres might net you the win 
My first Open Water Swim in 5 years, was also my first swim in that time period.
I was literally bricking myself, but I enjoyed it - you are also leaving it late for 113???
@wheezy - What 100 are you down for?
Iām doing a 50 on the J course (they donāt know which one, yet - as there are roadworks) on Saturday afternoon.
Itās the Hounslow 100 on the Bentley A31 course. 4 loops of purgatory but can be a pretty quick course on the right day. Plan will be to pace it faster than IM effort, and see where that gets me. Probably somewhere between 0.75-0.80 IF?
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It was 1134 to be precise. That was quite a jump up from the previous week, on account of no BH, and I had some fairly hard sessions in there. Tbh, I was pretty pooped after yesterdayās early ride.
I wonāt hit that sort of TSS again now until my last IM block, as the next couple of weeks are BH/Half Term etc leading into the 113. Although I hope to ride back home from our Yurt site next BH Monday, as itās a good distance (used my road bike last year to do the same).
I swore Iād never do more than a 25 on that course after doing a 50 last year
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First āproperā week of tri training, at least thatās how it felt. A proper mix of SBR, with three days of training in each discipline. Still only equated to just over 9hrs and 625 TSS.
Canāt quite imagine fitting in the 12-15hr / 1200+ TSS weeks I was doing last summer. Although the 6hr Saturday morning rides would have helped pad! 2hrs on the turbo last night was a slog.
Iām needing to take it very easy today after that week of 1134TSS. If Iād done a 5h ride and a longer run, I guess Iād be up around 1400; throw in a couple of extra laps of the lake for my swim and I guess Iāll be pushing toward 1500 TSS for my peak Ironman blocks. Not sure how many of those I could sustain on the bounce - Iām guessing not many!
To mitigate for that, I need to ease-off on my long run, and take nutrition with me, so Iām not pooped by the last 5km. What I donāt want is a re-run of two years ago, where I over did my Outlaw training, by doing a 10km Brick after every 100 mile ride, faster than target Ironman pace. I had one of those persisting coughs for weeks, right up to race week. Not good.
So far, my longer run has meant Iāve been pretty tired when Iāve done my OW swim the following day. But I have to fit training around family & work, and thus, recovery is the victim.
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Yup. Iāve been there, too.
Best numbers all season were during a 4hr ride/1hr brick run.
Itās a mistake everyone makes at least once.
Quite. Iād not tried it before, so thought it might work - but no! My best Ironman seasons are still the ones where I commuted by bike, and actually did no long Brick runs; they were normally 15-20 min off a long ride, and not even off every long ride. It was just consistent training that paid off.
If I can make the time, a little 3-4km run after my commute home might be a good idea once a week.
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All joking aside, my age (45) and being a Dad to two young kids means it can be quite easy to overload the system. The days of recovering on the sofa after a hard session are a distant memory.
The life/training āstressā, it all adds up 
Guess it depends what intensity you are working at. I just looked back at last year, and my peak week was c1150 TSS. But that was over 18hrs of training. So inevitably all had to be āfairlyā comfortable.
My brick runs off the long bike were in the 30min range. In reverse, my long runs were generally done off a 30min warm up turbo
^^ Yeah, that must have been a lot of aerobic work.
I think dealing with my kids is 30TSS per day. Weāll call that cTSS 
Its not always the training thatās the issue. As we all know kids and work add a massive stress and fatigue into lives and once you get past 35 its all downhill 
. Key is getting a decent nights sleep in and making sure you eat well. 10hrs is quite a lot for some people, and a recovery week for others with less responsibilities