Tri Talk HomepageTri Talk EventsTri Talk ForumsBlogsTri Talk TrainingTri TradeTriPlayerWikiTeam Tri Talk
The Sub 11 Ironman Thread
Goto page Previous  1, 2, 3 ... 39, 40, 41 ... 59, 60, 61  Next
 
Post new topic   Reply to topic    TriTalk.co.uk Forum Index -> Training
View previous topic :: View next topic  
Author Message
Poet.




Joined: 06 Aug 2013
Posts: 325

PostPosted: Sun Oct 07, 2018 12:45 pm    Post subject: Reply with quote

What about people who’ve gone sub11, and people who want to again?
Back to top
View user's profile Send private message
Wheezy




Joined: 10 Oct 2007
Posts: 1800
Location: Sub 3 (elect)

PostPosted: Sun Oct 07, 2018 2:21 pm    Post subject: Reply with quote

Ok, so my first injury of the campaign. Of course, all my own fault Mad

I was really tired at the start of the week. A good few weeks of pretty structrued training, that included swim and run, not just cycling finally caught up with me. I've been pretty consistently riding 10-12 hours /week for ages with no real stress, but even though my total hours have dropped, the swim and run sessions have left me quite a bit more fatigued than I accounted for. So I took a rest day on Monday and felt much better, but just didn't have the mojo to get on the turbo, so focussed on running instead. TWo double run days, to and from work (1x5km / 2x7km / 1x14km). All good with these. Took a good 20 minutes on each run to warm up but once I was, they were all comfortable around 5m/kms. The did the Kingston Parkrun and felt pretty good, running 19;27, so 30 seconds faster than 8 weeks ago on a slower day. That evening my foot injury came back and has left me hobbling, so I had to can the TT I was going to ride today. Just annoyed at myself but I know it will clear up in a few days, so I should be back to some gentle running by the end of the week. I just need to rein it in and not do so much (at the moment)

Did one swim which was another heavy drills session (50m reps with finger drag / kick on side / pullbuoy / catch up). The one really bright moment is that after a good few years of trying, I've finally nailed tumble turns. Smile I had the pool entierly to myself and thought it would be a laugh to try them with the pullbuoy. I've tended to find it hard planting my feet on the walland the pullbuoy just seemed to help me with this problem. Anyway, by the end of the evening I had them sorted. Not of any use in an IM swim, but good for the ego. Smile

So next week, back on the bike, high cadence / low force spinning to keep the stress off my foot and ankle and 2 pools sessions.
_________________
If it was easy, everyone would do it.
My Blog
Back to top
View user's profile Send private message
PCP




Joined: 13 Oct 2012
Posts: 1938
Location: Manchester

PostPosted: Mon Oct 08, 2018 5:26 pm    Post subject: Reply with quote

Sorry to hear about your injury Wheezy.

I had a slow week, mainly down to me running too hard in 2 sessions and having nothing in my legs. I really need to keep the intensity down while I get me body used to training consistently again because smashing myself for 2 x 60 mins probably cost me 3+ hours training.

Swim - none
Bike - 1 x 90 mins, 1 x 40 mins. Both Z1 Z2 stuff but felt like Z3/4.
Run - 1 x 54 mins, 1 x 75 mins. Both way too hard.

4hr 21min overall, 295 TSS

This week I'm working away Thurs/Fri/Sat with a lot of travel so going to struggle as will be 5am to 10pm with travel. Got to make 4 days count with some consistent easy stuff.
Back to top
View user's profile Send private message
Poet.




Joined: 06 Aug 2013
Posts: 325

PostPosted: Tue Oct 09, 2018 7:41 am    Post subject: Reply with quote

Loving this thread and the work being put in Very Happy

Swim 38mins

Just two swims last week.
Missed one due to work commitments.

Bike 7hrs 26mins
5 rides last week.
One WattBike - went well as an FTP build session
A recovery spin, two 28km fixed commutes and a nice 4hr 107km ride in the sun on Sunday.
Middle 2 hours with the club, first 90 minutes (at minus a degree) and last 30 minutes solo.

Run 2hrs 49mins
3 times
1 easy with the dog.
half marathon as 9:1 run:walk, overall 5:00/km - felt fine afterwards.
That is the longest I have run in a long, long time.
parkrun on Saturday, just a guage to see where I'm at, so took it relatively easy, coming in on 21:38 (1:20 faster than expected)

Total 10hrs 53mins
Didn't feel like a massive training load, but nothing was that hard.
Nice to see those numbers creeping towards 11hrs per week.
Since "starting" again on 14th May (Strava logs - focussed started about a fortnight later), I've averaged 7hrs 30mins per week and haven't got ill or injured.
Back to top
View user's profile Send private message
Wheezy




Joined: 10 Oct 2007
Posts: 1800
Location: Sub 3 (elect)

PostPosted: Tue Oct 09, 2018 7:50 am    Post subject: Reply with quote

Good luck fitting in those sessions PCP. Always tough when work gets in the way!

Nice one Poet. That’s a good, solid week.

My foot is feeling much better so should be doing a turbo tomorrow night (‘Petit’ on TrainerRoad. A 65% ftp 1hr, so will be nice and gentle)

Will aim to get to the pool after work on Wednesday. More drills. Smile
_________________
If it was easy, everyone would do it.
My Blog
Back to top
View user's profile Send private message
Poet.




Joined: 06 Aug 2013
Posts: 325

PostPosted: Tue Oct 09, 2018 8:10 am    Post subject: Reply with quote

Wheezy wrote:
Nice one Poet. That’s a good, solid week.


Cheers, Wheezy, though it's way too variable at the moment.
I do one week on, one week off - but try to make the third week as a harder speed week. So even though the hours are under 8, the training is hard.

Wheezy wrote:
My foot is feeling much better so should be doing a turbo tomorrow night (‘Petit’ on TrainerRoad. A 65% ftp 1hr, so will be nice and gentle)


Just make sure the straps aren't too tight - nice easy spinning.

I've actually been enjoying swimming, when work allows me to get there at lunch ( some of us can't run for an hour at lunch like some... Wink )
Back to top
View user's profile Send private message
JeffB




Joined: 04 May 2008
Posts: 1287
Location: Middlesbrough

PostPosted: Wed Oct 10, 2018 12:59 am    Post subject: Reply with quote

Was looking at the results from Barca last Sunday and the M50 winner put in a sub 9, so maybe we are aiming too low!

He ran a 3:03 marathon and won his A\G by nearly 35 minutes.

Not sure if he's an ex-pro or runner, his swim\bike splits were 59\4:50ish as well I think so not shoddy.

Jeff
Back to top
View user's profile Send private message
Poet.




Joined: 06 Aug 2013
Posts: 325

PostPosted: Wed Oct 10, 2018 7:23 am    Post subject: Reply with quote

JeffB wrote:
Was looking at the results from Barca last Sunday and the M50 winner put in a sub 9, so maybe we are aiming too low!


He's an ex Journeyman pro, around 2008-2012.
Back to top
View user's profile Send private message
Jorgan




Joined: 12 Nov 2007
Posts: 17728
Location: alles was ich bin, alles was ich war

PostPosted: Wed Oct 10, 2018 9:01 am    Post subject: Reply with quote

Poet. wrote:
JeffB wrote:
Was looking at the results from Barca last Sunday and the M50 winner put in a sub 9, so maybe we are aiming too low!


He's an ex Journeyman pro, around 2008-2012.


Is he? Never heard of him. Shame they ballsed the timing up (no splits). But to win by 33 min... what's the betting he's been eating a lot of Spanish beef.
_________________
26 Years since it all began....
Back to top
View user's profile Send private message
Poet.




Joined: 06 Aug 2013
Posts: 325

PostPosted: Wed Oct 10, 2018 12:40 pm    Post subject: Reply with quote

Jorgan wrote:
Is he? Never heard of him. Shame they ballsed the timing up (no splits). But to win by 33 min... what's the betting he's been eating a lot of Spanish beef.


Yup - racing IM the time Stephen Bayliss' career was coming to an end.
Back to top
View user's profile Send private message
JeffB




Joined: 04 May 2008
Posts: 1287
Location: Middlesbrough

PostPosted: Thu Oct 11, 2018 2:37 pm    Post subject: Reply with quote

Jorgan wrote:
Poet. wrote:
JeffB wrote:
Was looking at the results from Barca last Sunday and the M50 winner put in a sub 9, so maybe we are aiming too low!


He's an ex Journeyman pro, around 2008-2012.


Is he? Never heard of him. Shame they ballsed the timing up (no splits). But to win by 33 min... what's the betting he's been eating a lot of Spanish beef.


There were splits on the tracker app? Might be wrong though.

I wasn't even trying to suggest he had the same butcher as Bertie Wink

Jeff
Back to top
View user's profile Send private message
Jorgan




Joined: 12 Nov 2007
Posts: 17728
Location: alles was ich bin, alles was ich war

PostPosted: Thu Oct 11, 2018 2:39 pm    Post subject: Reply with quote

I dread to think what negative TSB figure Training Peaks has me on at the moment; maybe I'll login and look through my fingers. Still, I'm going to take the whole weekend off, and enjoy the main event!

ETA - the numbers are blank now, and no chart, does this mean it wants me to start paying?
_________________
26 Years since it all began....
Back to top
View user's profile Send private message
stenard




Joined: 04 Sep 2013
Posts: 1858

PostPosted: Thu Oct 11, 2018 3:53 pm    Post subject: Reply with quote

Jorgan wrote:
ETA - the numbers are blank now, and no chart, does this mean it wants me to start paying?
Yes, you only get the performance management chart metrics as a premium subscriber. Hence my comment on the other thread that the stravistix extension is at least a reasonable (free) alternative. Especially if all your data is going to strava anyway.
_________________
My blog: https://stenardstuff.wordpress.com/
Random stuff and race reports
Back to top
View user's profile Send private message
Wheezy




Joined: 10 Oct 2007
Posts: 1800
Location: Sub 3 (elect)

PostPosted: Thu Oct 11, 2018 3:57 pm    Post subject: Reply with quote

Talk to me about doing a critical swim speedtest. I've had a look on the Swimsmooth website and I've spent the last 6 weeks swimming relativley regularly. i'm thinking that I need to do one to structure my aerobic sets a bit more and put some useful data into TP. How long should you leave it between the 400 and the 200 effort? Any other advice?
_________________
If it was easy, everyone would do it.
My Blog
Back to top
View user's profile Send private message
Buzz_




Joined: 19 May 2007
Posts: 400

PostPosted: Thu Oct 11, 2018 4:18 pm    Post subject: Reply with quote

Session outline from my local Swim Smooth squad:

Basic CSS Test (Critical Swim Speed)
Warm up
● 200 easy freestyle
● 100 fins ↑ broken arrow ↓ freestyle
● 100 pull buoy and paddles B3/5/7/3...
● 100 pull buoy as: 2 x (12 ½ scull #1 + 12 ½ doggy paddle + 25 freestyle)
NOTE: If you do not know the above drills replace with pull buoy and paddles swim or light swimming to warm up
Build
● 2 x 50 (25 fast + 25 easy)
Do this set at what you perceive to be the AVERAGE pace that you can sustain for the 400 Time Trial. If you are going to get your pacing wrong, get it wrong now, not during the Time Trial. Use the clock and try to get each 100 on the same time.
● 2 x 100 at your predicted CSS pace
Main set
Be warned, a poorly paced 400 Time Trial - even though it wants to be a max effort - will result in an erroneous CSS result. Pacing is important even over this distance!
● Swim and time 400m at your best effort (take 100m split if possible but
don't worry if this is not possible, dont let it hold you up)
Then take a good 5-8 minute rest doing light swimming and stretching
● Swim and Time your best 200m swim

CSS threshold times. We will need:
400m time
100m split of the 400m time (optional so dont worry if you cant capture this)
200m Time

Cool down
● 100 easy your stroke choice

Tip
Aim to do the time trial like so:
● 1st 50 (of 200) / 1st 100 (of 400) - set off well in control at what feels like 75 - 80% effort.
● 2nd 50 / 100 - settle into your rhythm and be confident of a strong finish.
● 3rd 50 / 100 - aim to pick up your pace and bring the second half home strong.
● 4th 50 / 100 - finish it off and give it your all!
Back to top
View user's profile Send private message
Display posts from previous:   
Post new topic   Reply to topic    TriTalk.co.uk Forum Index -> Training All times are GMT
Goto page Previous  1, 2, 3 ... 39, 40, 41 ... 59, 60, 61  Next
Page 40 of 61
  Share
 
Jump to:  
You cannot post new topics in this forum
You cannot reply to topics in this forum
You cannot edit your posts in this forum
You cannot delete your posts in this forum
You cannot vote in polls in this forum





Home | About TT | Privacy Policy | Terms and Conditions | Advertising | Contact TT
Copyright ©2003-2015 TriTalk®.co.uk. All rights reserved.