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Structured training in 2017
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JaRok2300




Joined: 01 May 2014
Posts: 203
Location: Worcester, UK

PostPosted: Thu Jan 19, 2017 9:20 am    Post subject: Reply with quote

I'm following the Fink IM plan with a view to definitely doing a half or maybe a full if I keep up with the volumes, especially the long weekend sessions. (For Cotswold226 the 30 weeks started in November!)
I'm doing a combination of the Just Finish & Intermediate with Int. being the ideal but JF as the minimum each day.
I tried to do the same last year but got injured over Christmas and never really got going again until it was too late.
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Tin Pot




Joined: 08 Jul 2013
Posts: 2242
Location: Bromley

PostPosted: Thu Jan 19, 2017 11:10 am    Post subject: Reply with quote

JaRok2300 wrote:
I'm following the Fink IM plan with a view to definitely doing a half or maybe a full if I keep up with the volumes, especially the long weekend sessions. (For Cotswold226 the 30 weeks started in November!)
I'm doing a combination of the Just Finish & Intermediate with Int. being the ideal but JF as the minimum each day.
I tried to do the same last year but got injured over Christmas and never really got going again until it was too late.


Run injury? I hear they're common with Fink.
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JaRok2300




Joined: 01 May 2014
Posts: 203
Location: Worcester, UK

PostPosted: Thu Jan 19, 2017 11:32 am    Post subject: Reply with quote

In fairness I can't blame Fink, calf let go on a long steady run I'd been doing for months, similar pace/distance etc, before I started the Fink plan.
I'd had calf trouble for a few years on and off and don't think I'd ever really sorted it out properly. I went to a physio this time and did a proper rehab etc and not had any issues since, hindsight's a wonderful thing!
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Murph333




Joined: 29 Nov 2016
Posts: 26

PostPosted: Thu Jan 19, 2017 10:30 pm    Post subject: Reply with quote

Got sent out of town for work, what was supposed to be a 2 day trip turned into 5 days.

Was only able to get 2 runs and 1 swim in, I am 26 weeks out and I feel crappy for missing almost an entire week, that's not good.
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PCP




Joined: 13 Oct 2012
Posts: 1632
Location: Manchester

PostPosted: Fri Jan 20, 2017 6:20 am    Post subject: Reply with quote

Murph333 wrote:
Got sent out of town for work, what was supposed to be a 2 day trip turned into 5 days.

Was only able to get 2 runs and 1 swim in, I am 26 weeks out and I feel crappy for missing almost an entire week, that's not good.


6 months of consistency will make up for a couple of missed sessions.
You're not a pro, don't Sweat it.


Last edited by PCP on Fri Jan 20, 2017 10:59 am; edited 1 time in total
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explorerJC




Joined: 20 Oct 2005
Posts: 14656
Location: Farthingstone

PostPosted: Fri Jan 20, 2017 8:44 am    Post subject: Reply with quote

as much as you are trying to follow a structured plan, always try to have your kit with you so that you can become an opportunist trainer too to help plug any gaps...
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Tin Pot




Joined: 08 Jul 2013
Posts: 2242
Location: Bromley

PostPosted: Fri Jan 27, 2017 6:07 pm    Post subject: Reply with quote

Was hoping to enjoy recovery week this week but I've picked up a cough that's thrown everything out of kilter - hard to complete sessions now, and some catch-up at the weekend to do after an early rest day yesterday.

explorerJC wrote:
as much as you are trying to follow a structured plan, always try to have your kit with you so that you can become an opportunist trainer too to help plug any gaps...


+1

I'm sorting out all my kit each week and packing it into my transition bag, each sessions kit in a bag within the bag. A bit anal but boy it makes training so much easier! Also means I can switch sessions round easy as all my stuff is always ready.
_________________
Iron '16 14h30
Half Iron '17 7h39!, 6h28 '16 5h53
Olympic '16 3h18 '15 3h33, '13 3h36
Sprint '16 1h17, '14 1h40, '13 2h01
Half Mara '16 2h04, '14 2h07
10 Mile TT '16 00:26:30
Trail 10K '16 54:01 '13 54:46
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Tin Pot




Joined: 08 Jul 2013
Posts: 2242
Location: Bromley

PostPosted: Wed Mar 01, 2017 3:45 pm    Post subject: Reply with quote

90 min session with 3x1 then 5x3min VO2 Intervals in the middle.

Ugh.

I skipped weeks 6&7 while I was skiing in the alps (took kit, didn't train). Legs took 2-3hrs pounding for 12 days and at least I wasn't sitting around drinking.

How's everyone else doing?
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Iron '16 14h30
Half Iron '17 7h39!, 6h28 '16 5h53
Olympic '16 3h18 '15 3h33, '13 3h36
Sprint '16 1h17, '14 1h40, '13 2h01
Half Mara '16 2h04, '14 2h07
10 Mile TT '16 00:26:30
Trail 10K '16 54:01 '13 54:46
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Murph333




Joined: 29 Nov 2016
Posts: 26

PostPosted: Wed Mar 01, 2017 11:45 pm    Post subject: Reply with quote

I am going to echo what PCP said.

" 6 months of consistency will make up for a couple of missed sessions.
You're not a pro, don't Sweat
"


Even though I haven't done every session, or have done group workouts in lieu of TR workouts (try to match TSS) I know I am still improving, running has gotten faster and I feel my FTP has risen.


Swimming on the other hand that I suck at. no hope.
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Tin Pot




Joined: 08 Jul 2013
Posts: 2242
Location: Bromley

PostPosted: Sun Mar 12, 2017 9:34 pm    Post subject: Reply with quote

Another set of VO2 max Intervals, 3x1 then 6x3 bleurgh.

Both times I've felt lactic acid build up under my right lung at the end of the third 3min interval.

I'm not sure what to make of that.

Terrible week of training after an unscheduled all night bender destroyed me for the week.
_________________
Iron '16 14h30
Half Iron '17 7h39!, 6h28 '16 5h53
Olympic '16 3h18 '15 3h33, '13 3h36
Sprint '16 1h17, '14 1h40, '13 2h01
Half Mara '16 2h04, '14 2h07
10 Mile TT '16 00:26:30
Trail 10K '16 54:01 '13 54:46
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Tin Pot




Joined: 08 Jul 2013
Posts: 2242
Location: Bromley

PostPosted: Tue Mar 21, 2017 8:06 pm    Post subject: Reply with quote

Just come to the end of Base Training on TR, full iron distance, I'm in the final week overran last week and just put in the last long ride - 4hrs on the trainer subbed for ~90km ~+1000m.

It's not looking good lads.

I blew the wheels off early doors and was dying the last 30km...took me 4:36 compared to an easy 2:58 at Staffordshire.

Hmm.

7 weeks to IM Pays D'Aix...90km +1300m
_________________
Iron '16 14h30
Half Iron '17 7h39!, 6h28 '16 5h53
Olympic '16 3h18 '15 3h33, '13 3h36
Sprint '16 1h17, '14 1h40, '13 2h01
Half Mara '16 2h04, '14 2h07
10 Mile TT '16 00:26:30
Trail 10K '16 54:01 '13 54:46
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Roscoemck




Joined: 10 Aug 2016
Posts: 277
Location: Glasgow

PostPosted: Tue Mar 21, 2017 8:47 pm    Post subject: Reply with quote

Tin Pot wrote:
Just come to the end of Base Training on TR, full iron distance, I'm in the final week overran last week and just put in the last long ride - 4hrs on the trainer subbed for ~90km ~+1000m.

It's not looking good lads.

I blew the wheels off early doors and was dying the last 30km...took me 4:36 compared to an easy 2:58 at Staffordshire.

Hmm.

7 weeks to IM Pays D'Aix...90km +1300m



You mentioned lactic acid build up under your lung in the last post. Is this causing you issues? That's quite a time difference
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Tin Pot




Joined: 08 Jul 2013
Posts: 2242
Location: Bromley

PostPosted: Tue Mar 21, 2017 8:52 pm    Post subject: Reply with quote

Roscoemck wrote:
Tin Pot wrote:
Just come to the end of Base Training on TR, full iron distance, I'm in the final week overran last week and just put in the last long ride - 4hrs on the trainer subbed for ~90km ~+1000m.

It's not looking good lads.

I blew the wheels off early doors and was dying the last 30km...took me 4:36 compared to an easy 2:58 at Staffordshire.

Hmm.

7 weeks to IM Pays D'Aix...90km +1300m



You mentioned lactic acid build up under your lung in the last post. Is this causing you issues? That's quite a time difference


No, only notice it on VO2 max intervals.

Possibly excuses:

I'm probably a bit fatigued the last three days.

I did the first 30km at an intensity factor of 0.885 instead of around 0.7, so I really need to get a display for my power meter.

I still have about 5kg to lose to get to the weight I was at at Staffs.

The real reason is probably just the lack of consistency since I took two weeks off skiing. Made a rod for my own back.
_________________
Iron '16 14h30
Half Iron '17 7h39!, 6h28 '16 5h53
Olympic '16 3h18 '15 3h33, '13 3h36
Sprint '16 1h17, '14 1h40, '13 2h01
Half Mara '16 2h04, '14 2h07
10 Mile TT '16 00:26:30
Trail 10K '16 54:01 '13 54:46
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explorerJC




Joined: 20 Oct 2005
Posts: 14656
Location: Farthingstone

PostPosted: Tue Mar 21, 2017 9:31 pm    Post subject: Reply with quote

Tin Pot wrote:
Roscoemck wrote:
Tin Pot wrote:
Just come to the end of Base Training on TR, full iron distance, I'm in the final week overran last week and just put in the last long ride - 4hrs on the trainer subbed for ~90km ~+1000m.

It's not looking good lads.

I blew the wheels off early doors and was dying the last 30km...took me 4:36 compared to an easy 2:58 at Staffordshire.

Hmm.

7 weeks to IM Pays D'Aix...90km +1300m



You mentioned lactic acid build up under your lung in the last post. Is this causing you issues? That's quite a time difference


No, only notice it on VO2 max intervals.

Possibly excuses:

I'm probably a bit fatigued the last three days.

I did the first 30km at an intensity factor of 0.885 instead of around 0.7, so I really need to get a display for my power meter.

I still have about 5kg to lose to get to the weight I was at at Staffs.

The real reason is probably just the lack of consistency since I took two weeks off skiing. Made a rod for my own back.

What is a lactic acid build up under your lung?
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Tin Pot




Joined: 08 Jul 2013
Posts: 2242
Location: Bromley

PostPosted: Sun Apr 02, 2017 3:29 pm    Post subject: Reply with quote

How is everyone doing?

New bike built and on the trainer, although some work still to do on it. Did two FTP tests, up to 228W on the road bike and same result 229W in aero on the new bike.

As I'm not losing weight I've switched up to the High Volume Build Plan for full distance triathlon. Week one okay, but I'm still down about my performance in all areas.

Hoping to ride a portion of the Pays DAix course this weekend.

How's everyone else shaping up?
_________________
Iron '16 14h30
Half Iron '17 7h39!, 6h28 '16 5h53
Olympic '16 3h18 '15 3h33, '13 3h36
Sprint '16 1h17, '14 1h40, '13 2h01
Half Mara '16 2h04, '14 2h07
10 Mile TT '16 00:26:30
Trail 10K '16 54:01 '13 54:46
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