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Swim, Bike, Run....if only it was that simple!
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Fri Morn 18th Mar
Plan Short swim session followed by strength/ core session MT phase session 2 of 4
Actual Short swim session followed by strength/ core session MT phase session 2 of 4
Did some drills to warm up, and took it easy as today was my first sprint/speed work of the season. The NAC was crawling with kids (Leinster Open Gala) There were only two lanes available in the diving pool and it was a pure mess in there with people swimming the wrong way etc... anyway I just got on with it.
Main Set 6 X 50m
1. 0:43
2. 0:41
3. 0:41
4. 0:42
5. 0:41
6. 0:42
Last summer I was coming in on average 37/38 sec but that was with speed work behind me. So aerobically I am fitter and there is plenty of time to add the speed yet.
Total Time 2:20
Total Dist 1,700mts
Fri Afternoon 18th Mar
Plan Z2 16k Run
Actual Z1 16k Run
Totally forgot that I was supposed to negative split these runs anymore after last week, I remembered half way around but it was already too late as I still had 3 big enough hills to tackle. Still I was only 30sec down the first half, much better than last week. A problem I have is getting my average HR into Z2, I dip in and out but it feels very fast in that zone
Anyway great weather for training and I'm loving it at the moment 
Time 1:17:06; Dist 16.1km; Pace 4:50/km; HR Ave/Max 147/1610 -
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Sat Morn 19th Mar
Plan Z2 60k Bike with 5k run off
Actual Z1 63k Bike with 5k run off
Went out again with my mate this morning, the average km/h was down a bit but again I don't mind right now. Today was all about doing 60+k on the bike and follow it up with 5k run. Brought the TT bike out as I plan to bring it to Grand Canaria, so my ass needs to get used of it again. Didn't spend long on the tri bars but when I did it wasn't too comfortable, so more km's on the TT needed.
The run was tough. Neither of us spoke for the whole 5 km's. But I am delighted with the session, suffer now reap the rewards during the summer :cool:
Bike Stats
Time 2:35:54; Dist 63.43km; Speed 24.5/37.5km/h; HR 106/153;
Run Stats
Time 22:07; Dist 4.9km; Pace 4:30/km; HR 157/174
Weekly Summary
14 Mar-20 Mar|# sessions|Time hh:mm|Distance kms
Total|13|13:52|166.85
Swimming|3|03:40|6.35
Cycling|3|04:42|123.8
Running|5|03:10|36.7
Strenth/Core|2|2:20|N/A
Weight Watch
Last Week 87.2kg
This Week 86kg:)
Missed Sessions Watch
This Week 0:)
Altogether This Block 6
Overall 11
So much for this being an easier/less volume week than last week (not even an hour less :rolleyes:). But I'd be lying if I said I care. Right now as far as I'm concerned I put two solid weeks back to back...can't remember when that happened last. I will put in one big(ish) week this week and then have an easy (<9hrs) week before one more big follow by an easy and then to Spain for my biggest week ever. Thats the plan anyway
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So how do I feel 8 weeks into my 2011 plan?
Overall Feeling good. Feel strong, happy with swimming and biking but running is a concern. I feel I am getting a good boost from my trips to the gym much as I don't like them. Looking forward to my weeks training in Grand Canaria, almost finished a 14 page document regarding it :rolleyes:
Swim Aerobically I am happy now. This is what you want to feel after 8 weeks of base training. The top end speed bit isn't there but thats cool will add that over the last 8-10 weeks or so. A new 100 PB of 1:31 was very pleasing too The swim analysis was a big boost to confidence and really opened my eyes. Delighted with my new wetsuit too and can't wait to try it out more.
Bike Still feeling good on the bike. Some nice turbo sessions in there and now beginning to think about hill work. The last two long bikes I kept in the big gear going up hills to build strength. Next phase there will be two FTP turbo sessions/week and I will include hill training in my long cycles for the next 6 weeks.
Run Same as my swim. Aerobically sound but no top end speed. This time last year it was the inverse situation. I was banging out PB's and flying but endurance found wanting. I have it the right way around this year the speed will come once I start to build it in starting next week. And that is the only thing I will be adding in the next phase-speed.
Race Watch
Ballinrobe Duathlon - felt very unfit and sluggish, finished 16th out of 130
Raheny 1 mile - again, felt heavy, strong finish, finished 16th out of 32.
Weight Watch 12 Feb 86.5kg - 19th Mar 86kg. Went back up to 89.5kg after the skiing trip so delighted to have it back down again. Still 6kg to go
Missed Sessions Watch Made 26 out of 32 so 81%, missed my target for the second phase in a row (95%). 5 out of the 6 sessions missed were due to me calling a halt to a training week when I had the cold-the right call it turned out to be.
So in Base 3 it will be more of the same. Introducing some speed work to swimming and running and some hill work on the bike.0 -
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Good stuff this morning, that a nice run off the bike. im glad i cried off doing 120+ as my legs were crying at me after 90km this morning. Will defo give you a shout when your back off your trip. when you off exactly?
Not off KB until 19th April, so will have another Base Phase under my belt before I get out there.
On that trip here is my first draft of my training week. I want to get ye're opinions on it. Does it seem too much? Enough scope for recovery? At the end of the day we will have to go mainly by feel anyway once we get out there.
Not posting this in the ART section as there wasn't much help there last time and I appreciate the comments of those I know and trust and who know me also
Wednesday
07:00 – 08:00 First Breakfast (light)
08:30 – 10:00 OW Swim with focus on starts (beach starts/Chest high starts etc)
10:30 – 11:30 Second breakfast – fueling for long bike
12:00 – 15:30 3 hour bike ride with tea/coffee/refuel stop for evening run session followed by with 20 min run off
16:00 – 17:00 Chill out, get to track
17:00 – 18:00 Track session
18:00 – 18:20 Cool Down in pool if desired
18:20 – bed time: Chill, eat, recover.
Thursday
07:00 – 08:00 First Breakfast (light)
08:30 – 10:00 OW Swim with focus on sighting
10:30 – 11:30 Second breakfast – fueling for long run
13:30 – 14:15 10 mile easy run
14:15 – 16:00 Chill, refuel
16:00 – 17:30 Hill Repeats (Bike)
17:30 – 18:30 Cool Down in pool if desired
18:20 – Bed time: Chill, eat, recover.
Friday
07:00 – 08:00 First Breakfast (light)
08:30 – 10:00 OW Swim with focus on drafting
10:30 – 11:30 Second breakfast – fueling for long bike
12:00 – 16:30 4 hour bike ride with tea/coffee/refuel stop for evening run session followed by with 20 min run off
16:30 – 17:30 Chill out, get to track
17:30 – 18:30 Track session
18:00 – 18:20 Cool Down in pool if desired
18:20 – Bed time: Chill, eat, recover.
Saturday
07:00 – 08:00 First Breakfast (light)
08:30 – 10:00 5k sand dune easy pace run Maspalomas – Playa Del Ingles
10:30 – 11:30 Second breakfast – fueling
12:00 – 13:30 OW swim
14:00 - Bed Time: Half day to relax, recover and get ready for last two days
Sunday
06:30 – 07:30 First Breakfast (light)
08:00 – 09:30 OW Swim
10:00 – 11:00 Second breakfast – fueling for long brick session
11:00 – 17:00 5 hour bike ride with tea/coffee (maybe two) followed by 60 min easy run
17:00 – 17:30 Cool Down in pool if desired
18:20 – bed time: Chill, eat, recover.
Monday
07:00 – 08:00 First Breakfast (light)
08:30 – 10:00 OW Swim
10:30 – 11:30 Second breakfast – fueling for long run
12:00 – 14:00 20km Run easy pace
14:00 – 16:00 Chill out, refuel
16:15 – 18:00 Some TT effort on the bike (EG 7k x 3)
18:00 – 18:20 Cool Down in pool if desired
18:20 – bed time: Chill, eat, recover, pack and a few well deserved beers!
Tuesday
Home.
After seeing Nomadic's new MTB I thought I'd post up my new road baby too. Looking forward to my first road race on April 8th or 9th and the Swords League which is starting soon.0 -
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Thanks for your comments and pointer Tunney, always knew you were a lurker
, I thought that post would have you pulling your hair out and you'd have to comment on it's many many flaws! Like I said befroe, I can't afford a WWT package so I am really winging it so I really do appreciate the comments of more experienced triathletes such as yourself.A few comments/suggestions before everyone jumps in with the typical back slapping and reach arounds.
It's actually been a couple of days since that post and there hasn't been much response and I really think it is because, like me, people may not feel commenting on it as they too lack the experience of putting such a pregramme together.Wednesday
Are starts that important? are you a front of pack swimmer? If not you'll be waiting for everyone else to go first.
Second breakfast? Why if the "long" ride has a coffee stop is it needed?
Track session on tired legs? If the track session is the quality session of the day should that not be before the cycle?
I think starts are important enough, just to get yourself in position behind the good swimmers, I certainly wouldn't be waiting around. Also I feel that getting the body used of the high heart rate before settling into the race.
Second breakie? Well personally before an early morning swim I like to eat light so I will be needing more substantial before I head out.
Track session on tired legs? Good point, I should really change that around for sure. thanks.Thursday
45 minute for a 10 mile easy run - respect
Hill repeats on the bike - is this the quality session of the day? What is the impact of 10 mile run on your legs? I know I prefer my quads are not going to be 100% for a qaulity bike after more than 7 miles running.
45 min 10 mile run == easy (mistake obviously)
Re the 10 miles followed by the hill repeats, ya one of the lads flagged that so reconsidering that one for sure.Friday
Hip drafing as well as on the feet? Could be an idea to practise rolling over people and buoy turns as well.
Coffee stops? Is this a training week or a sportive week? Is four hours really a long ride? Would be my idea of training camp long to be honest
Track session on what i am assuming would be tired legs? Which is the quality session of the day?
"Hip drafting as well...." not sure what you meant here.
I have included the coffee stops as I know one of the lads struggles a bit on the bike. These are opional though and we will take it as it comes. For me and the other two lads 4/5 hours in the saddle is a long bike ride for us, longest I've ever done is just over 3 hours, after all I am not training for ironman.saturday
Running on the sand dunes? Ever run on sand? its hard on ATs and similar. Assuming the last few days is a big load for you is this sensible? Especially as your stabilisation muscles will be fatigued as it is and overused them here could cause ITB issues.
We won't be running in the dunes for the entirety, if it proves too much we will just stick to the flat part of the beach.
Sunday
What is the purpose of 60 minutes off a 5 hour bike?
Two coffee stops on a 5 hour ride? Seriously?
Monday
Again which is the quality session?
What is the overriding goal of the week? What is the focus?
What is your focus for the season?
The 60 min run off the long bike - The guy training for IMUK requested this type of session, what would you suggest as a better alternative and I will put it to him.
Re the coffee stops, I suppose these are really for refueling, the bike courses that we will be doing are very challenging.
Re Monday, the TT efforts will be the quality session here and perhaps the run will be cut to 10 miles or so.
My aims/objectives are listed in the first post of this log.
The purpose?
1. Really give us a good head start to the season
2. Come home with no injury concern!
3. Come home motivated and itching to get racing and even more training
4. Not to come home wrecked/demotivated etc…
5. And most importantly – to enjoy it!
Thanks again man for taking the time to comment and most of your comments will be implemented. As I said before, I have never done this type of thing before and no doubt a lot of the plan will go out the window once we get over there, listening to the body will be key I am sure. Maybe when I come back I will be in a position to help others planning similar trips 0 -
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El Director wrote: »Thanks for your comments and pointer Tunney, always knew you were a lurker, I thought that post would have you pulling your hair out and you'd have to comment on it's many many flaws! Like I said befroe, I can't afford a WWT package so I am really winging it so I really do appreciate the comments of more experienced triathletes such as yourself.
Sorry to burst the bubble but I'm not a lurker, I don't even log onto boards to scan topics anymore. I just look at threads when people email me a link point out things that they think I might find funny, might want to comment on. I am subscribed to a few threads (the GU Gels one) and check them too other than that I do no lurking I even stopped reading some of my favourite threads as its a little like a film that you know the ending to. Someone sent me the link to your plan and hence I commented.El Director wrote: »It's actually been a couple of days since that post and there hasn't been much response and I really think it is because, like me, people may not feel commenting on it as they too lack the experience of putting such a pregramme together.
Can you hang with the lead swimmers? For domestic races I'll start withe the front, I won't stay with them but the races are small and by and large the quality of swimmers average. For larger races abroad I'm not too worried about a fast start but a clean swim.El Director wrote: »I think starts are important enough, just to get yourself in position behind the good swimmers, I certainly wouldn't be waiting around. Also I feel that getting the body used of the high heart rate before settling into the race.El Director wrote: »Second breakie? Well personally before an early morning swim I like to eat light so I will be needing more substantial before I head out.
Alot of people surprisingly put on weight on WWT camps as they overeat as they overestimate the amount of work that they do.El Director wrote: »Track session on tired legs? Good point, I should really change that around for sure. thanks.
My pleasure.El Director wrote: »45 min 10 mile run == easy (mistake obviously)
Re the 10 miles followed by the hill repeats, ya one of the lads flagged that so reconsidering that one for sure.
Good!El Director wrote: »"Hip drafting as well...." not sure what you meant here.
most people think that the place to draft is on the feet. You can draft there but the best draft is sitting off the hip and side of the person. Tucked in nicely, takes practise to be able to do it and get your stroke in sync with theres so you don't disturb them, do it right and they drag you around without even knowing you are there.
Emmm and the quality of your sessions will be reduced because he isn't up to it? If it was me............. He needs to HTFUEl Director wrote: »I have included the coffee stops as I know one of the lads struggles a bit on the bike. These are opional though and we will take it as it comes.
4/5 hours is a long cycle by anyones book, but broken up into a two hour cycle and then two 1.5 hour cycles its not that much! Watch the coffee stops!El Director wrote: »For me and the other two lads 4/5 hours in the saddle is a long bike ride for us, longest I've ever done is just over 3 hours, after all I am not training for ironman.El Director wrote: »We won't be running in the dunes for the entirety, if it proves too much we will just stick to the flat part of the beach.
Sand is harsh I thinkEl Director wrote: »The 60 min run off the long bike - The guy training for IMUK requested this type of session, what would you suggest as a better alternative and I will put it to him.
But whats the purpose of the session?El Director wrote: »Re the coffee stops, I suppose these are really for refueling, the bike courses that we will be doing are very challenging.
Can you not eat on the bike. I love coffee stops but there is a time and a place.El Director wrote: »Re Monday, the TT efforts will be the quality session here and perhaps the run will be cut to 10 miles or so.El Director wrote: »My aims/objectives are listed in the first post of this log.
Okay - if you think it fits.
The season started long ago.El Director wrote: »The purpose?
1. Really give us a good head start to the season
Injuries 2-3 weeks after training camps are hugely common.El Director wrote: »2. Come home with no injury concern!
Sleep well, watch the beer/wine and eat well but don't overeat.El Director wrote: »3. Come home motivated and itching to get racing and even more training
4. Not to come home wrecked/demotivated etc…
I love training camps - I've not been on a week long for a while now and would love to go again. Will be some time before I can.El Director wrote: »5. And most importantly – to enjoy it!El Director wrote: »Thanks again man for taking the time to comment and most of your comments will be implemented. As I said before, I have never done this type of thing before and no doubt a lot of the plan will go out the window once we get over there, listening to the body will be key I am sure. Maybe when I come back I will be in a position to help others planning similar trips
My pleasure. Ride lots and be safe.0 -
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Sorry to burst the bubble but I'm not a lurker, I don't even log onto boards to scan topics anymore. I just look at threads when people email me a link point out things that they think I might find funny, might want to comment on. I am subscribed to a few threads (the GU Gels one) and check them too other than that I do no lurking I even stopped reading some of my favourite threads as its a little like a film that you know the ending to. Someone sent me the link to your plan and hence I commented.
Ha, only messing re 'lurker' comment, damn all to see here anyway! That's cool though that someone alerted you, I appreciated the comment and have already made changes.Can you hang with the lead swimmers? For domestic races I'll start withe the front, I won't stay with them but the races are small and by and large the quality of swimmers average. For larger races abroad I'm not too worried about a fast start but a clean swim.
I usually start in the 2nd/3rd row of swimmers and I don't hang on for the whole race but I feel I do get dragged out for the first 200m or so and then I try to find others to draft off and once I have settled my HR I will try to jump onto the next set of toes ahead if I can. It worked well last year and I was usually out in the top 25% or so.Alot of people surprisingly put on weight on WWT camps as they overeat as they overestimate the amount of work that they do.
I actually put on 3kg during a week of skiing recentlymost people think that the place to draft is on the feet. You can draft there but the best draft is sitting off the hip and side of the person. Tucked in nicely, takes practise to be able to do it and get your stroke in sync with theres so you don't disturb them, do it right and they drag you around without even knowing you are there.
Wow, now this is very interesting! All my reading-How come I have never heard of this. It does make sense. Research begins tomorrow into this, thanks.Emmm and the quality of your sessions will be reduced because he isn't up to it? If it was me............. He needs to HTFU
4/5 hours is a long cycle by anyones book, but broken up into a two hour cycle and then two 1.5 hour cycles its not that much! Watch the coffee stops!
Ya, I am sure he will, he is very tough and maybe I am under-estimating him, I hope so. Eating while on the go will have to be done, kinda overlooked that. We will watch the stops, I'll chat to the other lads about it.But whats the purpose of the session?
It's obvious I guess I didn't really think this one through. I suppose what he wanted was to see how it would feel. After looking at the profile of that bike ride I will be suggesting a 30 min run instead.
Injuries 2-3 weeks after training camps are hugely common.
Sleep well, watch the beer/wine and eat well but don't overeat.
I love training camps - I've not been on a week long for a while now and would love to go again. Will be some time before I can.
My pleasure. Ride lots and be safe.
Good advice above, will certainly take it on board. The injury comment 2/3 weeks after the training week is something that will ring loudly with me. Looking forward to it now, I know I won't always be able to do it so I really do appreciate the chance. Cheers.
Tues Eve 22nd Mar
Plan Club Run Session
Actual Club Run Session
Good session tonight, first with the club in a while, great to be back doing some faster stuff. Coach gave us 12 X 400m with a target of 76-78 sec, with 200m recovery.
1. 1:21
2. 1:16
3. 1:16
4. 1:15
5. 1:17
6. 1:16
7. 1:17
8. 1:16
9. 1:18
10. 1:14
11. 1:17
12. 1:15
So not bad pacing, could be better. Felt much better than I thought I would
Time 1:30
Dist 13.9km0 -
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"most people think that the place to draft is on the feet. You can draft there but the best draft is sitting off the hip and side of the person. Tucked in nicely, takes practise to be able to do it and get your stroke in sync with theres so you don't disturb them, do it right and they drag you around without even knowing you are there."
+1
Its also worth pointing out that its kinda important to pick the side of the person your drafting so that you're happy breathing AWAY from their elbow on their recovery. So, if you normally swim and breath to the right, then move to the persons right side etc ... otherwise ... they'll know you're there and you certainly know you're too close when you incur some elbow to jaw contact.
+1 to the bit about the practise - but in races like Dublin City its a great tool to have once you're getting the drag off the right person.
If Id one suggestion regarding the long spins on your week away it'd be - that you decide a warm up / cool down distance or period at the start and end of the cycle and then the rest, carve up as periods when each participant will start out riding on their own (gap of 2 or 3 minutes) on the same route - but working off whatever target HR/Power/Pace they want to. For a middle section it might be fun to regroup to eat (whilst on the bike) before getting back to some focused work to keep things sociable.
Anyhow - hope you get the weather ... assume you'll be sporting the vibrams around the airports on the way - they'll love you in knock
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interested wrote: »If Id one suggestion regarding the long spins on your week away it'd be - that you decide a warm up / cool down distance or period at the start and end of the cycle and then the rest, carve up as periods when each participant will start out riding on their own (gap of 2 or 3 minutes) on the same route - but working off whatever target HR/Power/Pace they want to. For a middle section it might be fun to regroup to eat (whilst on the bike) before getting back to some focused work to keep things sociable.
Anyhow - hope you get the weather ... assume you'll be sporting the vibrams around the airports on the way - they'll love you in knock
Thats a good idea re the long cycles. We will string out anyway with some of the climbs that we will be facing. Taking the hill repeats (bike) on Friday out becuase of this. So that is a good idea, I think I will tell the lads 'no coffee breaks!'
I most certainly will be sporting my new footware....been barely out of them since I got them :cool:
Weds Eve 23rd Mar
Plan 2 x 20 min @ 93% of 30min FTP
Actual 2 x 20 min @ 93% of 30min FTP
Almost didn't do this session as I am not feeling the best
A cold...another bloody cold Well last time I called a halt to all activities and I was grand within 3 days. This time, as it is still above my head, I am going to push through until Saturday as I plan an easy week next week with Sun and Mon off. Anyway once I got going this evening I was fine, the second set was faster and higher cadence.
Time 1hr
Dist 33.1km0 -
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Thurs Eve 24th Mar
Plan Club Run Session
Actual Club Run Session
Really beginning to enjoy my running again, well these short speed/tempo sessions anyway. I don't think I will ever make for a good distance athlete :rolleyes: I like the speed stuff. Although still way off the pace at these sessions I'm doing fine and most important-enjoying it
WU 4k
Main Set 4 X 1,000mts 200m recovery
1. 3:19
2. 3:29
3. 3:31
4. 3:31
Sub Set 4 X 200mts 200m recovery
1. 0:32
2. 0:32
3. 0:31
4. 0:29
Cool Down 3k
Time 1.5hr
Dist 13km0 -
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shotgunmcos wrote: »Good speed on the 1km reps yesterday El D.
Whats the vertical kicks about? Do you do them as a super set after the 200? We wer doing 2*200m max this morning and if you had asked me to do a vertical kick I'd have just let myself sink to the bottom out of sight :cool:
HA funny, I almost sank too Check this out, except in was free style kick that we were doing with arms well above our heads. For 20 seconds straight after the 200's, god it is awful http://www.youtube.com/watch?v=S5MKDcQ6u9I
I think it gets you kicking from the hips and I found that it forced my ankles to be nice and 'bendy'.
Those 1km reps will do....for now;)0
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