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Alanya, Turkey 2013 - My Euro Dream Odyssey
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Weds Eve 18th Jan
Plan 60 min easy turbo
Actual 60 min easy turbo
Took 15 min easy to WU and ease into it, just being cautious. then for 40 minutes I got into my easy zone, brought my HR up and was feeling good
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HR 115(125 for the last 45 min) CAD 91; WATT 198
Time 60 min
Dist 28.1km0 -
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Fri Morn 20th Jan
Plan Club Swim
Actual Club Swim
The session:
6x 100 as in alt 100sw/100bc;
600sw x1 off 12 easy came on 11:10(ish)
400sw x1 off 7:30 steady came in on 7min;
200sw x2 steady off 3:45 coming in on 3:25 for both;
100sw x4 mod-hard came in on 1:34/1:35/1:34/1:34;
12x 50sw as in easy 50/hard 50 alt off 1:15, the target was to keep the fast 50's between 45-47 sec. The hard ones were all between 43-45 sec.
Then 200 CD alt sw/bc.
The coach noted that I drop my left shoulder too much (I breathe from the right) before getting in the catch position. So it's catch first then pull, not push down, then catch and pull. Also he noted my hands come out of the water little finger first instead of full palm first. So I must remember to rub my thumb off my hip as it exits the water. As 750m is my A distance swim for June I'd love to be holding 1:35/100 which he reckons is totally possible but I'd need to be averaging 10k a week from mid Feb. As it is I'm averaging about 8-8.5k so I guess thats not much of an ask really. Enjoyed the session
Time 1:20
Dist 3,300m0 -
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I've been hesitant to join in here but ...
tis a Friday and I'm feeling a little better after being sick for some time. Apologies, its long winded below - but the bottom line is
10, 20, 30, 40 or 50k a week in a pool won't always necessarily make you a faster swimmer but if doing the right sets it should contribute to your swimming endurance and ability to hold a desired pace over 750m - in a pool - and may help you swim faster in OW - if some tri courses were laned
Things to bear in mind
a) El D's swim coach he's referring to has done quite alot in terms of swimming from his own point of view. He tied for 1st place in the OW league in 2010 and has a lifetime experience of swimming and coaching to bring to the table. He definitely didnt achieve those results but having the best swim stroke or even being the fastest swimmer but he knows more about OW swimming than most. That said he doesn't know a whole lot about triathlon.
b) To a *point* the more sessions you do in the pool, and here's the kick in the n*ts, doing the right thing - the more improvement you should see in your times when swimming in a pool. Translating that to the ow does require you to invest time swimming in OW (Mcos, BTH are just two examples I'm aware of that did at least one OW session a week last summer in addition to regular pool swimming). BUT, as BTH rightly points out - there comes a point where you need to remember whether you want to become a faster triathlete or a faster swimmer. The extra sessions, dealing with the extra fatigue each week impacts biking and running - where's your limiters for overall triathlon improvement - for many it *is* swimming but - that said - if I go 2 or 5 or 10 minutes faster than BTH at Kilkee in the swim it still doesn't guarantee I'll be in the queue for a massage at the finish before him
c) Doing distance in the pool for the sake of doing distance in the pool (and arguably the bike and run) may not necessarily make you a faster triathlete. A tonne of people on here are being coached and Id have no hesitation saying that all of your coaches talk about quality sessions throughout a week or training period that should be done (in addition to your base work).
Knowing the individual that El D is referring to Ive no hesitation in saying that its 10k + of quality swim sets and sessions that would help achieve holding 1.35/100 for a 750. There's loads of posters on here from what I can tell that are swimming that already per week - but whether they see a sub 12 min 750 swim soon remains to be seen.
Anyhow. Clearly I should lay off the coffee again Enjoy the weekend.
BTW El D, from where I was (attempting to breath) your stroke does look alot better and is testament to your own work and efforts in addition to those keeping an eye on it. The swim endurance is there for the taking but it will only come with the right sets - from what Ive read of your tri coaches sets and what I know of the team you're in good hands imho.0 -
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Thanks for the reponses lads.
@BTH Ya you are quite right, actually I have AT LEAST 15 sec in Each transition to shave off this season. Never practised them but I will this year as I want to be a well oiled machined Next year though I will want that 15 sec off the swim and more.
@Bam 100% agree about the frequency of swimming as opposed to longer swim sets.
@interested great and detailed answer, thank you dude. Of course you have the inside scoop here and you are right about the swim coach in what you say. Good points made and at the end of the day it is about being a faster triathlete and a balance of everything.
In saying that the swim is important I feel as I want to be in a race at the top end when I get out and not giving 2 min head starts to guys who are decent TT'ers as well.0 -
Sat 22nd Jan
Plan 40 min easy run
Actual 40 min easy run
The comeback continues and with 3x 30min and 1x 40min easy runs under my belt and loads and loads of stretching and rolling - it's looking pretty good. Again no issues thank god with knee. Due to bad planning I went hours yesterday not eating and so at 9:30 had no choice only fish and chips...that is ok from time to time I guess (been very good at planning the last 2 months) but I ate a tonne! Therefore very sluggish this morning. Because of that and the hilly route I picked I just went on RPE so HR and pace not what it should be. No harm because it was hilly and I'm still being cautious.
HR 133; PACE 5:09/km; CAD 81;
Time 40:07
Dist 7.81km
Wasn't going to mention it here but....I had quite a 'movement' this morning. I don't know if I'm alone on this but have you ever wondered how much you drop in the pre-race no. 2? How much lighter it makes you? Well I have This morning I measured it, before and after. A whopping 0.3kg's (300g)! 
Almost a 'turd' of a kg :pac: That 'sh!t' adds up on a long run/bike on a hilly course! IMO this is significant 0 -
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El Director wrote: »Sat 22nd Jan
Wasn't going to mention it here but....I had quite a 'movement' this morning. I don't know if I'm alone on this but have you ever wondered how much you drop in the pre-race no. 2? How much lighter it makes you? Well I have This morning I measured it, before and after. A whopping 0.3kg's (300g)! Almost a 'turd' of a kg :pac: That 'sh!t' adds up on a long run/bike on a hilly course! IMO this is significant
My first day reading your log :eek: !!!0 -
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Sun Jan 22nd
Plan 2.5hr easy spin
Actual 2.5hr easy spin
It was back on the turbo again for this one. So I went easy except for some steady efforts (5 steady/5 easy/10 steady/5 easy/15 steady/5 easy) X 2, with 15 easy between sets. Love turbo work, when out on the road you don't get to see the sweat, nor does it burn your eyes. Legs/knees felt good. My strongest discipline the last two years and finally I can say I feel like I'm coming back to myself in the saddle (bike that is). Bike test later this week will tell the tale, must make sure that I have the exact same conditions as the one I did in Oct/Nov, also I am determined to be falling off the bike as there are Q marks re my ability to hurt on the bike
HR/U] 123; Speed 28.3km/hr; Cad 91
Time 2.5hrs
Dist 70.9km
Base 3 - Week 2 Summary
16 Jan-22 Jan|# sessions|Time hh:mm|Distance kms
Total|14|13:12|159.2
Swimming|3|03:25|8.6
Cycling|3|04:30|129.6
Running|3|01:42:26|21
Strenth/Core|5|03:35|N/A
Again a good week put down in terms of hours. Got through 4 runs with no issues. I think if I have one more week like this, cautious, then my running confidence will begin to build again ahead of my season opener in Mayo on Feb 18th. It's mad that I feel so unfit but yet the weight and body comp has kept on track, won't be long until I see 75.xkg on the scales for the first time since I was a teen I guess. If someone had said that to me this time last year I'd have said that they were mental :rolleyes:0 -
Mon Morn 23rd Jan
PLan NAC LC Coach Prescribed Session
Actual NAC LC Coach Prescribed Session
50 des: 53/52/48/43
50 fast: 44/43/43/45
Then it was 10x 100 PT/SW alternating.
For the first time in a while my diet was crap at the weekend and therefore woke up feeling tired and crappy. Thought the session wouldn't go well but once I got going it wasn't too bad and I felt strong, I was glad it was a short session though
Time 50min
Dist 2,200m
Stretch/Rolling/Weakness
Time 25min0 -
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Mon Eve 23rd Jan
Plan 30 min easy
Actual 30 min easy
What a lovely Spring evening! Delighted to be out there. Delighted to hold 4:25/km in the lower end of easy zone and my cad was slightly up more than usual. Actually these 2/3 weeks of easy running has really had me focus on form and tech and I just think I am forcing myself to run more efficiently. Running 'taller' with hips up and forward and a nice rhythmic arm movement this evening. Must try and keep this in mind from now on...."taller, hips, arms"
HR 145; PACE 4:25/km; CAD 81.7
Time 29:56
Dist 6.8km
Body Comp Watch
Weight
So back on a downward trend this week although it should be be after a weekend of sh!t eating, haven't done that in a while :rolleyes:
Body Fat %
Muscle Mass
As I approach TriAthy I want this trend to continue up.0 -
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@shotgun well it's the exact same as the one before christmas, WU with some build in it and then a straight 30 min test...looking forward to it
Weds Eve 25th Jan
Plan 30 min easy run with 5x 20 fast/40 rec
Actual 30 min easy run with 5x 20 fast/40 rec
Lashing rain, windy and cold but sure 'twas grand once you got out in it...like we have a choice here in Ire Felt really good out there today, first time in 3 weeks or so to do fast stuff and enjoyed getting my HR above 155, 172 being the max. Tried to keep a nice fresh cadence. No issues still with the knee so with proper management of it I should be ok now to push on. 50 min run at the weekend will tell me more I suspect.
HR 147/172; PACE 4:35/km; CAD 81.7;
TIME 29:50
DIST 6.5km
Thur Morn 26th Jan
Core/Rolling/Stretch/Weakness
Time 1:100 -
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Forgot Weds morn swim session! :rolleyes:
Wed Morn 25th Jan
Plan NAC LC: Coach Prescribed
Actual NAC LC: Coach Prescribed
As I made my way to the pool, later than normal as I took an extra hoour in bed because I was awake from 3:30, a thought came into my head, @I wonder is BetterThanH going to be swimming this morning, if not I may over take him into 3rd on the swim...' God, since when did I become so competitive about km's and m's covered Anyway, first person I saw was BTH as he finished his 3k session You gotta be up early if you want to make an impression on this world!
The session:
6x 50 des: 53/50/49/45/44/45;
Main Set, {150p steady/150sw mod-hard/3x 50 fast} x 4
Set 1: 2:36/2:31/0:45/0:46/0:45;
Set 2: 2:32/2:30/0:46/0:47/0:46;
Set 3: 2:35/2:34/0:47/0:47/0:46;
Set 4: 2:37/2:37/0:49/0:47/0:47.
Set 4 was difficult, felt like swimming through mud, but I love these sessions The fast 50's, and there were 15 of them, went from 44 down to 47/9. As I got tired I had a good chat to myself saying "Com 'on this is when I cannot let my tech go to sh!t, engage my core more and keep good yech" or something to that effect And it worked, core engaged and despite feeling tired my form came back to me...not as good as early in the session but it had started to fall apart completely and this stopped that from happening.
Time 1:10
Dist 3200m0 -
Thurs Eve 26th Jan
Plan T30 Bike Test
Actual T30 Bike Test
Well this evening/afternoon I found myself staring a T30 right in the face. Turbo set up and music all set (specific FTP playist on my iPod) I was determined to be falling off the machine by the end and really get my HR up there. For the last 8 min my HR was 167+ which is very high for me on the turbo! The last time I did it was Oct 31st, here were the results:
30 min test CALIB to '0'; Slope set to '+1', tyre pressure 120
Watt Ave 327
Cad Ave 91
HR Ave 143 (149 for last 20min)
Speed Ave 44km/h
Dist 22km
So followed the same routine again today and here are the results:
30 min test CALIB to '0'; Slope set to '+1', tyre pressure
Watt Ave 334
Cad Ave 97
HR Ave 162 (168 for last 20min)
Speed Ave 45km/h
Dist 22.5km
Everything up! HR most importantly as I train with HR not power. Just incase people don't know it's a Tacx Flow trainer so the power readings are a good bit off but so long as I keep it calibrated and like I said its the HR that I/coach is interested in.
Time 50min
Dist 27.5km
O ya, the title.....that song helped me push myself in the last 4 min to my max HR 0 -
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