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SGreg




Joined: 30 Jun 2010
Posts: 863
Location: High Peak

PostPosted: Tue Aug 22, 2017 3:37 pm    Post subject: Reply with quote

I'm on week 6 of the Ironman specialty ready for IM Wales in 3 weeks

I did Sweet Spot Base

then HIM Build
then IM Build
Now the Specialty

The workouts are hard but progressive so what seems impossible now won't be by the time you get to it, But they are still challenging.

I also don't do the long rides at weekend on the turbo, that would be unbearable for me. I ride outside and just do the weekday rides indoors.
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TRO Saracen




Joined: 18 Aug 2010
Posts: 971

PostPosted: Fri Aug 25, 2017 8:19 am    Post subject: Reply with quote

Thanks, useful.

I will be doing the Full Base, build then specialty; this would start around end Feb for Tenby 2018. If I get frisky before that I'll run through sweet spot base a couple of times (which I assume is just cycling) backed up with frequent, easy running and technique in the pool.
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Sopworth




Joined: 25 Apr 2010
Posts: 113
Location: In the sticks!

PostPosted: Fri Dec 08, 2017 4:44 pm    Post subject: Reply with quote

I'm using TR this winter. I've rapped my hands in with Zwift as I lost too many rides, had it shut down during rides, become a solo rider during races, etc, etc.

I'm currently in week 5 of the 1st batch of Sweet Spot Base Phase (Mid Volume). I've replaced a few rides with longer commutes into work but I'm happy with results so far. I have an easy week next week and then a 20min FTP test after that, which I'm clearly hoping will result in an increase. I did a 1:30 session today with 3 x 20 mins at SP and it felt really good and my cadence has certainly increased this last month.

My plan is to follow the SSB then the sustained power build before doing the 40k TT specialist plan. I'm doing the mid-volume as I'm running 3 times a week. In January I'll be back in the pool too but I think the mid-volume plans will be ok for me to do this with maybe a wee bit of juggling around.

My main aim next year is towards TT's and I finished last season strongly and my FTP is up since then, so I'm really happy with TR so far. My junk miles days on Zwift are long gone. I know you can do workouts on Zwift but they are a pain to search for and the plans aren't anywhere close to as specific as TR.

After my next FTP test, I'll post my before and after numbers to give others an idea of what improvements I've got (if any).
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Wheezy




Joined: 10 Oct 2007
Posts: 1582
Location: Sub 3 (elect)

PostPosted: Fri Dec 08, 2017 11:22 pm    Post subject: Reply with quote

Nice one Sopwith. I started the sweet spot base low volume plan at the end of September. Did the block but only saw a small increase in ftp. I'm Repeating it now but doing the mid volume plan and swapping the weekend rides for club road rides. Starting to feel the benefit now and getting back into the swing of mentally doing hard turbo sessions. I've got a few TT targets in mind for next year but just aiming to be consistent over the winter.
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Sopworth




Joined: 25 Apr 2010
Posts: 113
Location: In the sticks!

PostPosted: Sat Dec 09, 2017 11:39 am    Post subject: Reply with quote

Wheezy wrote:
Nice one Sopwith. I started the sweet spot base low volume plan at the end of September. Did the block but only saw a small increase in ftp. I'm Repeating it now but doing the mid volume plan and swapping the weekend rides for club road rides. Starting to feel the benefit now and getting back into the swing of mentally doing hard turbo sessions. I've got a few TT targets in mind for next year but just aiming to be consistent over the winter.

I'm really enjoying the TR plan. I started it pretty much at the end of TT season after a family holiday. The weather has been rubbish up here in Scotland so it's made the trainer quite appealing. Having bounced into it straight from the season, I'm feeling the improvement. My hope is to increase my FTP by 20-30 (wild stab in the dark but based on nothing other than hope) and increase my cadence at a sustained power. My last 25m tt my cadence averaged at 73, which is properly low.
Did you find the low volume a bit too low?
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scott b




Joined: 01 Jul 2007
Posts: 138
Location: East Yorkshire

PostPosted: Sat Dec 09, 2017 2:38 pm    Post subject: Reply with quote

I'm a newbie to the smart trainer, swift trainerroad arena. I had a quick look at plans which look good for next season. I have outlaw in July then all being well wales in September.
What trainer road sessions should I be looking at to get me through winter. Base / Sweet spot?
I plan to get onto one of the specific programs a bit nearer to the time.
Any hints, tips or advice greatly appreciated.

Thanks
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Wheezy




Joined: 10 Oct 2007
Posts: 1582
Location: Sub 3 (elect)

PostPosted: Sun Dec 10, 2017 2:24 pm    Post subject: Reply with quote

Yes, the low volume plans are just a bit too low volume for me; mid volume at the moment better as the weather is rubbish. That said, when the TT season starts I will do more on the road including weekend events. I had a look back over my TR history and my ftp improved the most when my TSS was consistently hitting 250-300, week in, week out.

Scott, I did the TR mid volume ironman base build and speciality plans in my build up to Outlaw this year. I didnt do many of the Sunday workouts as I substituted a 50m road ride or tt instead, or a 25m tt with a ride out and back. They worked for me but I did find the sessions a bit 'Samey'. I didn't follow any of the swim or run workouts, just did my own thing.

This year I am going back to the sweet spot base build and 40k TT Plan, as I am going to be racing over all distances from 10m to 12hr. Again, will be doing a longer road ride at the weekend for aerobic endurance for the longer events.
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Sopworth




Joined: 25 Apr 2010
Posts: 113
Location: In the sticks!

PostPosted: Fri Dec 15, 2017 7:22 pm    Post subject: Reply with quote

Wheezy, is this the first winter you've used TR? Do you use your TT/Tri bike for it?
I've only dabbled with TR briefly in the past and for that and Zwift I've always used a road bike on my Kickr, but this winter I've put my Trinity on the trainer and planning to do my whole winter training on it.
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Wheezy




Joined: 10 Oct 2007
Posts: 1582
Location: Sub 3 (elect)

PostPosted: Sat Dec 16, 2017 8:54 pm    Post subject: Reply with quote

Sopworth wrote:
Wheezy, is this the first winter you've used TR? Do you use your TT/Tri bike for it?
I've only dabbled with TR briefly in the past and for that and Zwift I've always used a road bike on my Kickr, but this winter I've put my Trinity on the trainer and planning to do my whole winter training on it.


I started in Nov '16 so this is my third year with it. I have only ever had my tt bike on there. I simply take off my turbo wheel, stick my road wheel back on when I race. To be honest, my ftp has not skyrocketed in that time but I have seen gradual gains year on year. I be also aimed to look at all the other aero bits and pieces which have all added up too.
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