Time to Get Going

okane1

New training log, mainly to keep my focus & get knowledge from others.

Short background: former competitor swimmer who moved to OW racing a number of years back. Past 2yrs replaced swim racing with cycle racing. Did the odd run, nothing crazy or structured.
Passed number of years always did 1No. sprint tri every year but with no structured training for it - rocked up and raced!!

Plan to race a few sprint tri this year, signed up for 3No. (June, July & August).

Update from this week so far

Mon
20min FTP test
FTP 335w (TrainerRoad and Stages)

Tues
Swimming
300m wu
5x100m FC pull on 1.35 (holding 1.25)
5x100 FC on 1.30 (holding 1.20)
6x50 FC on 45 (holding 35)
100m wd

Wed
Run
6km @4.47/km

Thur
Rest: Foam rolling

Fri
60min Bike Turbo
VO2 work
Average 221w
NP 294w

okane1

Sat

Morning Run
5.6km @4.44/km

Evening OW swim
1.2km local lake - beautiful day
Steady pace, 1st ow swim this yr. Getting used to wetsuit and constant swimming

shotgunmcos

Wow with your swim prowess and a FTP of 335 they will be chasing your shadow on the run! All the best with the log

okane1

shotgunmcos wrote: »

Wow with your swim prowess and a FTP of 335 they will be chasing your shadow on the run! All the best with the log

Only problem is trying to link all 3 together. Running legs getting better. Need more pool time, 4no. swims this yr, 5month boy at home really makes you reset your training time available

okane1

Sun

55km tempo cycle
267w NP
255w average

Planed a cycle up Molls Gap but needed a return trip home as rear wheel bearings became loose.
Beautiful weather in the south west.

okane1

Mon
Rest

Tues
60min cycle
VO2 session
Average 233w
NP 308w

Wed
2km swim
200 wu
4x200 FC Pull. Steady on 3.10
2x150m speed on 2.00
3x100 speed on 1.40 (1.15 hits)
4x50 speed on 60 (35s hits)
swimm down

pgibbo

What races have you entered? Looks like you're going well on the bike. Lovely swim times :cool:

okane1

pgibbo wrote: »

What races have you entered? Looks like you're going well on the bike. Lovely swim times :cool:

Hardman Sprint Tri (Valentia)
King of the Hill Tri sprint (Kinsale)
Tri Kingdom spring (Tralee)

Planning on an olympic tri later this summer, either Hardman or a "fun" non TI tri in Sept

okane1

Thur
Bike Tempo 60mins
NP 257w
Average 287w

Fri
Run 7.6km
Main 1min VO2 x 9

Found out the noise from my rear wheel is a result of a 20mm crack on the rim.
Fit for the bin, 4yr old Mavic Ksyrium SLS :mad:

okane1

Up in Mayo for the Bank Holiday

Sun
Cycle 50km
NP 260w
Average 254w

Mon
Brick session
Cycle 20km
NP 291w
Average 276w

Run
2km @4.38/km

okane1

Tues
Bike VO2 60mins
NP 283w
Average 226w

Legs felt very tired, struggled on the last 3 intervals to hold threshold.

Wed
2.1km swim
200 wu
2x400m FC pull hit 5.50
10x100m FC on 1.40 hit 1.16
100m sd

okane1

Thur
Bike 1.15hr
4x10min threshold
NP 287w
Average 264w

Sat
Run 7.2km
Steady run with some sprints
5.05/km

Mon
Run 8.2km
Tempo session
4.43/km

Calf tight after the run
Need to mind it for the week, race on Saturday

okane1

Tues
Bike 45mins
4x7min sweat spot
NP 265w
Average 240w

Wed
Swim 1.2km
200 wu
400m @race pace 5.18sec
2x200 @race pace 2.37
2x100 @1.15
100 sd

griffin100

Curious, when you say 'race pace' have you a specific distance race pace in mind or have you got just one race pace?

okane1

griffin100 wrote: »

Curious, when you say 'race pace' have you a specific distance race pace in mind or have you got just one race pace?

I've a sprint tri this sat so Wed race pace was based on 750m swim. Aim to hold 1.20/21 /100m on sat, weather conditions pending

pgibbo

Nice swim pace. Best of luck tomorrow

okane1

Valentina sprint report

Weather weather weather - man it was unreal. Drove up this morning with the family. Arrived, signed on, racked the bike and bit of chatting.

Plan was to race my race, give it all I can.
Water was lovely, swim was hard. Was leading the swim for 2mins then overtaken. Got on his feet but to quick, dropped my pace and settled into the stroke. Small chop from left side but didn't affect my course. Sighting every 12 strokes is my technique. Came out of water 2nd.

In T1, gear off, shoes on (need to work on T1!). Bike and go. Plan was to hold 300w. First 5km uphill was tough, power jumping 350-400w. Got it back down, head down and hold the power. Felt fine on the bike and I averaged 280w and came back still in 2nd. I think I left some power on the road - take away.

T2 was fine. Shoes on and up the fecken hill. It was tough & I was slow. Turned around and saw 3rd place on my ass. 600m to go steps behind are getting closer and closer and boom, he shoots by. No chance for me to hold his pace. I turned around and saw clear room - I'll settle for 3rd!

Crossed 3rd and happy.

My take aways:
Work on T1
Hold higher bike power
Work on my run!!!

Kurt.Godel

Well done on the podium! The lads that won was streets ahead in every discipline, so you did good if you were close to his swim.

Fantastic day for it alright.

okane1

Kurt.Godel wrote: »

Well done on the podium! The lads that won was streets ahead in every discipline, so you did good if you were close to his swim.

Fantastic day for it alright.

I know the lad who won, serious talent: big future ahead of him.

Congrats to yourself

shotgunmcos

Well done on the podium Okane! Smashing day for any event

pgibbo

Congrats on the podium. Cracking effort.

With your swim ability you could probably sacrifice swim time for extra run time to work on the run.

okane1

pgibbo wrote: »

Congrats on the podium. Cracking effort.

With your swim ability you could probably sacrifice swim time for extra run time to work on the run.

Nail on the head. I'll aim for 1-2 swims a week with 2-3runs a week.
Even though my run was slow I was still happy with it based on a 4wk training block

okane1

Mon
1.10hr cycle
Just spinning the legs, no power meter needed
Average HR 134
Average speed 32km/hr

This week bit mad with work, will struggle to start my new training block until next week.

okane1

Wed
Run 5km
Steady run
4.57/km

Sat
Bike 52km
Tempo spin up Molls Gap
NP 291w
Average 280w

okane1

Mon
45min run
Steady with 5x2min sprints

Tues
60min cycle
Main (3x3min VO2) x 2
Very hard, struggled on upper efforts of 130% FTP (435w)
NP 290w
Average 209w

Wed
Swimming
300m wu
4x200m FC pull paddles
10x100 FC on 1.40 (holding 1.15) tough
100m wd

okane1

Thur
Cycle, local 20km TT
Very windy. Did it in 29.58. I've more to give - need to work on my pacing
NP 316w
Average 316w

Sat
25min run
Steady

Sun
85km cycle
Tempo pace
NP 254w
Average 249w

okane1

Mon
9km run
with 6x2mins sprints
Pace 4.44/km
Right calf gave out just as I got home. Was limping on Tuesday so decided to rest, stretch and foam roll.
Come Wednesday it was a lot better, back to training

Wed
35km cycle
with 5x5min threshold
NP 284w
Average 258w

okane1

Wed
Swimming
300m wu
2x400m FC steady hitting 5.50
4 x (3x50 hit 35, 100m easy)
100m wd


Sat
68km cycle
5x9min Z4
NP 264w
Average 249w

Calf still playing up, no running since last Monday

Kurt.Godel

You see that a lot, swimmers getting calf problems when they up the run volume. Calf guards helped me, have you tried them?

okane1

Kurt.Godel wrote: »

You see that a lot, swimmers getting calf problems when they up the run volume. Calf guards helped me, have you tried them?

Thanks for the advice. I've ordered a pair, looking forward to using them

okane1

Tues
30km cycle
4x6min Z4
NP 277w
Average 250w

TT bike tonight. Worked a bit on pacing and getting used to suffering...

okane1

Wed
1.9km swim
300m wu
4x200m pull with paddles. Hit 2.50
6x100m quick pace. Hit 1.10 off 2.00
200m sd

Thur
Cycle, local 20km TT
Better than last time. Did it in 29.08. Little more to give on next outing
NP 326w
Average 326w

okane1

Last week was away in Saudi for work. No training at all but been on site in 50C have have aided in some weight loss...

Tues
48km cycle
3x12min Z4
NP 273w
Average 245w

okane1

Thur
4.6km run
testing out the calf, using calf compression guards. Felt ok
4.38/km

Fri
36km cycle
3x12min Z4
NP 263w
Average 244w

Mon
1hr turbo cycle
3x10min Z4 upper
NP 289w
Average 247w

Sprint Triathlon this Saturday in Fenit. Training not been great leading into it with work trips and sore calf. Just going to feel my way around it

okane1

Tues
4.km run
testing out the calf, using calf compression guards. Felt ok
4.32/km

Followed by a 60min sport massage. There is a slight niggle on the right calf. Need plenty of heating & cooling and rubbing it.

Wed
1.5km swim
Main
4x150m on 2.30, hit 2.00
2x75m on 1.15, hit 1.00
2x50 on 50, hit 35

Thur
New tri bike shoes & spend some time working on slipping feet in and out. Should knock 20-30sec off my T1 time.

Kurt.Godel

okane1 wrote: »

Thur
New tri bike shoes & spend some time working on slipping feet in and out. Should knock 20-30sec off my T1 time.

Thats a huge difference (how hard do people train to drop 20s from a 5k?). What shoes did you get okane1?

okane1

Kurt.Godel wrote: »

Thats a huge difference (how hard do people train to drop 20s from a 5k?). What shoes did you get okane1?

Got Shimano SH-TR5W shoes. Not top class or very stiff but fine for a first tri shoe.

Any recommendation on tri running shoes?

Kurt.Godel

okane1 wrote: »

Got Shimano SH-TR5W shoes. Not top class or very stiff but fine for a first tri shoe.

Any recommendation on tri running shoes?

Nothing specific to recommend, but its an interesting topic (assuming Sprint/Oly);

Whatever bike shoes get you in, clipped, and off; are best.

Similar on the run, get into the shoes and out of trans. T2 is an annoyance of mine, I have big feet with a high arch- great for swimming but not so good for slipping feet quickly into runners. My best (quickest) shoe was a Kswiss velcro based runner, but it had a chunky heel which I didn't like. Otherwise, lock laces or similar, but they are never as quick as a velcro shoe. In and out as quick as you can is best though, whatever it takes to get shod and out in the quickest time is best. I just wish there were more velcro shoes to choose from.

RacoonQueen

Kurt.Godel wrote: »

Nothing specific to recommend, but its an interesting topic (assuming Sprint/Oly);

Whatever bike shoes get you in, clipped, and off; are best.

Similar on the run, get into the shoes and out of trans. T2 is an annoyance of mine, I have big feet with a high arch- great for swimming but not so good for slipping feet quickly into runners. My best (quickest) shoe was a Kswiss velcro based runner, but it had a chunky heel which I didn't like. Otherwise, lock laces or similar, but they are never as quick as a velcro shoe. In and out as quick as you can is best though, whatever it takes to get shod and out in the quickest time is best. I just wish there were more velcro shoes to choose from.

Why do you think velcro shoes are quicker than lock laces? I literally just slip my feet into the shoes with lock laces and run. No loosening or tighenting of the laces.

Kurt.Godel

RacoonQueen wrote: »

Why do you think velcro shoes are quicker than lock laces? I literally just slip my feet into the shoes with lock laces and run. No loosening or tighenting of the laces.

Big long feet with high arches. I've always envied those who slip their feet into shoes in T2; I use lock laces now but its still a struggle. Velcro makes a larger opening.

pgibbo

How'd the race go at the weekend?

okane1

Tri KingdonCome sprint report

Training leading up to the race was poor, ran and swam once/twice in the past 3wks. Calf was still sore. Knew I wasn't in the best shape but took to the swim line with a positive mindset.
Swim was down current with wind to back. Felt good for 1st quarter, on the 1st/2nd place feet. Slowly started to drift back. Got on another set of feet, again drifted back. Final third I found tough, I may have swim speed but no endurance - it hurt like hell. Came out 6th.
 
Into T1 and what a difference. Had the shoes on the bike (elastic bands!) and it was fast. Blew through it.
Onto the bike, out and back course with tail wind out, head wind back. Power was low and struggled to push a bigger gear. Overtook 3 and was passed by 3, 2 of which were teams.
Into T2 in 7th (I think) place. Not bad here, some time can be gained, only seconds.

Run was out and back. 1st km I paced of a guy up the road but slowly he was pulling away. I was breathing very heavily and finding it tough. On the turn back saw a lot closing on me, nothing I could do. Several passed me.
Finished in 1.07.23. 11th place overall (taking out the relays) and 6th in my AG.
My take aways:
Work on swim endurance
Hold higher bike power
Work on my run!!!

okane1

Since the triathlon last Saturday I've been on my staycation. 2wks off, time between Mayo and Meath.
No formal training during the holiday, some running and cycling without following a plan.

Tuesday
69km cycle
NP 235w
Average 221w

Wednesday
62km cycle with Castlebar CC. Nice quick spin with some race attacking coming home.
Hit 1192w on an effort to escape!!!
NP 261w
Average 246w


Sat
Local 5km parkrun
Ran tempo, didn't push the pace/effort
4.13/km

okane1

Guts of 4 months since last update.
Breaking the passed few months down.
August was relaxing/recovery month.

From Sept to start of Dec I was training/racing cyclocross. Did the sport last year and feel it makes winter a) short and b) coming into the new year with race legs.

I competed in the Munster league with consist of 7No. races around Munster.
Training during this period was 2No. VO2 sessions during the week, 2hr spin on Sat and Sun was CX training. I also added in 1No. run and swim a week.

First 2No. races I was in the 'B' race and finished 4th and 2nd respectfully. Its a tough sport. 45min race with an average HR of 183 in both. You're on the rev limiter from the start with NO recovery. Add in the running sections and its a great sport. You're cycling skills really come on - flying mount/dismount no problem...

From my placing I moved into the 'A' race and completed in 3No. My training took a dive due to work and family commitments and it showed in my placings, mid table for 2No. and punctured in the last race.

Moving from this week, I've started a sweat spot cycling program, on top of 2No. runs a week, one steady and the other an interval based session with the local tri club. I'll add 1, maybe 2 swims a week.

Signed up for the Kenmare adventure race in March to keep focus over winter, plus a few local duathlons.

I'll keep more regular updates coming.

okane1

Kicked off new training block last week. Have the Kenmare Quest Adventure race in Mid March along with a duathlon in mind for April.
From last week.
Mon
FTP 20min test: after calculation power is 337w. Felt good during the test and reckon could have pushed a little harder

Tues
Run with some 30 sprints
7.9 km @ 5min/km pace

Wed
Cycling VO2 turbo. 60mins @ NP 294w, Av 217w

Thur
Run session with local Tri club. Pyramid speed work. 5.4km @ 5.06min/km

Sat
Bad weather so road session on the turbo.
90min with 4x9mins at 95% FTP. NP 267w, Av 235w

Sun
9.2km Trial run at 5.27min/km. First long run off-road and really enjoyed it. Change of terrain/pace/environment was great.

okane1

Started off tired this week. Our little man isn't sleeping the best this week.
Decided to add a few rest days this week, especially after I "almost" feel asleep on the turbo on Monday during a VO2 session!

Signed up for the Joey Hannan Limerick sprint tri and the Hardman standard duathlon. Few more on the cards which may include the Hardman 1/2 in Waterville.


Mon
VO2 - 3 sets of 3 x 2mins. Only got 2 sets in.
45mins @ NP 297w, Av 227w


Tues
Rest - in bed at 20.30!

Wed
Rest again, stayed up until 21.00!

Thur
Upper end of FTP session. Felt a lot better after the rest days
80mins @ NP 289w, Av 232w

Sat
Got out on the road for spin. First time on the road in a while. Keep power in 80% of FTP for 80mins. Felt good. Still on winter bike with full mud guards - look forward to getting on the good bike
90min NP 260w, Av 254w

Sun
First run of the week. Headed for a trail run around Torc waterfall. Was cold but the snow/rain stayed off.
5.1km Trial run at 5.30min/km.

okane1

Good week. Missed one run mid week, busy work week.
Pretty tired today, on my feet all day plus 2+ hrs buggy pushing.

Mon
VO2 - 2 sets of 3 x 3mins. 60mins @ NP 296w, Av 227w
Similar to last weeks session that I failed on. Got through this one, power dropped a bit on last one

Tues
External coached running session with tri club. Good content on warm-up, drills and warm-down.
Main session was 5min at 5km pace, 10x1min with 1min recovery at faster than 5km pace and finally 5min at 5km sprint tri pace. Was good to be pushed by a coach and other runners. Clocked a new 1km record!

Wed
Rest

Thur
Upper FTP - 2 sets of 5 x 6mins. 75mins @ NP 294w, Av 238w
Tough set. Found power increased on 4th & 5th set.

Fri
Rest

Sat
On the road biking. Got through 5x9mins just off FTP pace. Managed to skip the rain
90min NP 275w, Av 264w

Sun
Trail running, 3.5km straight up and straight down. Tough ass hill, picked up the Strava CR on one of the hills!
7.2km Trial run at 5.20min/km.

okane1

Good during week, weekend bit of a pot as wedding up in Mayo.
Still struggling today!

Mon
VO2 - 2 sets of 3 x 2mins. 60mins @ NP 282w, Av 216w
Steady tough session

Tues
6.72km Steady run. Nothing major here at 5.03min/km.

Wed
Upper FTP - set of 4 x 5mins. 60mins @ NP 289w, Av 237w
Quality tough set.

Thur
Rest

Fri
Rest

Sat
Parkrun in Castlebar. With one eye on a wedding same day ran it hard but not full pace. Came in at 19.59. Very happy, first time under 20mins on a tough 5km course and wasn't going at true 5km pace.
Running is going well

Sun
Hungover!