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Off Season Plans?
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Tri'ing Swimmer




Joined: 15 Nov 2016
Posts: 176

PostPosted: Thu Oct 18, 2018 2:05 pm    Post subject: Reply with quote

Poet. wrote:
Tri'ing Swimmer wrote:
No went long 2017 conditions pretty much perfect, have had this year off but tempted to get back in the game next year.

49-5:50-3:31 splits.


Cheers - good insight there...those splits would make for an interesting race...first(ish) out of the swim, get passed on the bike, then pick them all of again on the run!
My HR was buggered for 2012, all my data prior to that is gone Sad


Yeah never overtaken anyone on a bike, and donít think have ever been overtaken on the run as everyone else is already past me!
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mattsurf




Joined: 28 Sep 2016
Posts: 641
Location: Zug, Switzerland

PostPosted: Thu Oct 18, 2018 2:52 pm    Post subject: Reply with quote

Tri'ing Swimmer wrote:
Poet. wrote:
Tri'ing Swimmer wrote:
No went long 2017 conditions pretty much perfect, have had this year off but tempted to get back in the game next year.

49-5:50-3:31 splits.


Cheers - good insight there...those splits would make for an interesting race...first(ish) out of the swim, get passed on the bike, then pick them all of again on the run!
My HR was buggered for 2012, all my data prior to that is gone Sad


Yeah never overtaken anyone on a bike, and donít think have ever been overtaken on the run as everyone else is already past me!


As a slow swimmer (1h10m), I spend most of the bike (at least the first half) overtaking slow riders
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Jorgan




Joined: 12 Nov 2007
Posts: 17748
Location: alles was ich bin, alles was ich war

PostPosted: Thu Oct 18, 2018 3:19 pm    Post subject: Reply with quote

Even swimming 60:00, I usually get overtaken by a lot of MAMILs who are overdoing the bike, to then see them on the run again Smile

Obviously I don't technically class myself as a MAMIL as I'm not a late adopter with a very expensive bike, and have a vague idea how to distribute my effort over the 3 disciplines Very Happy Rolling Eyes
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tin pot




Joined: 08 Jul 2013
Posts: 2592
Location: Bromley

PostPosted: Thu Oct 18, 2018 4:04 pm    Post subject: Reply with quote

tin pot wrote:
Not sure itís worth having an off-season plan, but my thoughts are;

Q3
Recover health
Complete Gauntlet, focus on bike execution

Q4
Ease up on run distance
Swim regularly,
Bike occasionally, try group riding or anything different
Maintain body and blood composition
Prioritise Garden, DIY, Social, Ski

Q1
Structured bike training indoor
Core strength
Skiing


Revised:

Q4
TrainerRoad Mid Volume Ironman Base
Brighton 10k
Swim lessons @Virgin Active with bloke called Dave
Ski

Q1
TR Ironman Build
Ski
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mattsurf




Joined: 28 Sep 2016
Posts: 641
Location: Zug, Switzerland

PostPosted: Thu Oct 18, 2018 5:04 pm    Post subject: Reply with quote

tin pot wrote:
tin pot wrote:
Not sure itís worth having an off-season plan, but my thoughts are;

Q3
Recover health
Complete Gauntlet, focus on bike execution

Q4
Ease up on run distance
Swim regularly,
Bike occasionally, try group riding or anything different
Maintain body and blood composition
Prioritise Garden, DIY, Social, Ski

Q1
Structured bike training indoor
Core strength
Skiing


Revised:

Q4
TrainerRoad Mid Volume Ironman Base
Brighton 10k
Swim lessons @Virgin Active with bloke called Dave
Ski

Q1
TR Ironman Build
Ski


Skiing, or in my case snow boarding, is very important part of training to build core muscles
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Jorgan




Joined: 12 Nov 2007
Posts: 17748
Location: alles was ich bin, alles was ich war

PostPosted: Fri Oct 19, 2018 8:11 am    Post subject: Reply with quote

I will just be chugging away at the base miles, SBR. The recent return to cycling to work means I can do more consistent volume/hours through the off-season than I have the previous 6 years, all as a base for next season.
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Muriel




Joined: 27 May 2010
Posts: 446
Location: Eeeeeeeeeesher

PostPosted: Fri Oct 19, 2018 10:35 am    Post subject: Reply with quote

Entered 312 which is adorable considering im useless at anything remotely long distance.

So I'm going for the commute on a bike option as many days as I can in a week leading up to it. I enjoy my weekends too much these days to risk being killed by some mongo in Surrey. Keen to swim twice a week just to change things up and the odd run.
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explorerJC




Joined: 20 Oct 2005
Posts: 15880
Location: Farthingstone

PostPosted: Fri Oct 19, 2018 10:54 am    Post subject: Reply with quote

Muriel wrote:
Entered 312 which is adorable considering im useless at anything remotely long distance.

So I'm going for the commute on a bike option as many days as I can in a week leading up to it. I enjoy my weekends too much these days to risk being killed by some mongo in Surrey. Keen to swim twice a week just to change things up and the odd run.


that's some ride Smile

Enjoy!
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PCP




Joined: 13 Oct 2012
Posts: 1938
Location: Manchester

PostPosted: Fri Oct 19, 2018 11:48 am    Post subject: Reply with quote

Muriel wrote:
Entered 312 which is adorable considering im useless at anything remotely long distance.

So I'm going for the commute on a bike option as many days as I can in a week leading up to it. I enjoy my weekends too much these days to risk being killed by some mongo in Surrey. Keen to swim twice a week just to change things up and the odd run.


There are a few of us doing the 312 (assuming you mean Mallorca).
I've had a terrible 2 weeks, throat infection, working away, general illnesses from the kids. It happens every year when the weather changes, just later than usual this year.
Going to spend a few weeks logging as many nice and easy miles as possible to prepare the body for a heavy year.

Managed a Z1 45 min run followed by a 30 min swim today. Then 1 hour in the sauna and steam room because I forgot my house key and was waiting for the family to wake up!
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Muriel




Joined: 27 May 2010
Posts: 446
Location: Eeeeeeeeeesher

PostPosted: Fri Oct 19, 2018 2:48 pm    Post subject: Reply with quote

Ah nice one! 3 of us from work signed up. Bit freaked out by how cheap the accommodation was to be honest. Laying off the booze on the Friday will be the hardest part of the trip. Well along with not going straight on when there's just 10km left on the 225 route and choosing right to do another 90 odd.

I've got Frankfurt mara next Sunday too. Goal is purely to get round. I've spent a good 6 months slowly losing weight 85 down to 78kg and just generally feeling good.
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Muriel




Joined: 27 May 2010
Posts: 446
Location: Eeeeeeeeeesher

PostPosted: Fri Oct 19, 2018 2:50 pm    Post subject: Reply with quote

PCP wrote:
Muriel wrote:
Entered 312 which is adorable considering im useless at anything remotely long distance.

So I'm going for the commute on a bike option as many days as I can in a week leading up to it. I enjoy my weekends too much these days to risk being killed by some mongo in Surrey. Keen to swim twice a week just to change things up and the odd run.


There are a few of us doing the 312 (assuming you mean Mallorca).
I've had a terrible 2 weeks, throat infection, working away, general illnesses from the kids. It happens every year when the weather changes, just later than usual this year.
Going to spend a few weeks logging as many nice and easy miles as possible to prepare the body for a heavy year.

Managed a Z1 45 min run followed by a 30 min swim today. Then 1 hour in the sauna and steam room because I forgot my house key and was waiting for the family to wake up!


I kid you not everyone is ill. Our office has been wiped out with the cold and flu and the poopers.
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PCP




Joined: 13 Oct 2012
Posts: 1938
Location: Manchester

PostPosted: Fri Oct 19, 2018 8:08 pm    Post subject: Reply with quote

Muriel wrote:
Ah nice one! 3 of us from work signed up. Bit freaked out by how cheap the accommodation was to be honest. Laying off the booze on the Friday will be the hardest part of the trip. Well along with not going straight on when there's just 10km left on the 225 route and choosing right to do another 90 odd.

I've got Frankfurt mara next Sunday too. Goal is purely to get round. I've spent a good 6 months slowly losing weight 85 down to 78kg and just generally feeling good.


Nice. We are there Weds to Mon so will get a few rides in. I know a few people that have been to the 312 before but all have taken the short route! Need miles in the legs for then, itís going to be a loooong winter but if I can get round that it should set me up for some decent bike legs in the seasons triathlons.

Iíve never been on a cycling holiday so can wait.
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Muriel




Joined: 27 May 2010
Posts: 446
Location: Eeeeeeeeeesher

PostPosted: Sat Oct 20, 2018 9:19 am    Post subject: Reply with quote

PCP wrote:
Muriel wrote:
Ah nice one! 3 of us from work signed up. Bit freaked out by how cheap the accommodation was to be honest. Laying off the booze on the Friday will be the hardest part of the trip. Well along with not going straight on when there's just 10km left on the 225 route and choosing right to do another 90 odd.

I've got Frankfurt mara next Sunday too. Goal is purely to get round. I've spent a good 6 months slowly losing weight 85 down to 78kg and just generally feeling good.


Nice. We are there Weds to Mon so will get a few rides in. I know a few people that have been to the 312 before but all have taken the short route! Need miles in the legs for then, itís going to be a loooong winter but if I can get round that it should set me up for some decent bike legs in the seasons triathlons.

Iíve never been on a cycling holiday so can wait.


So much info out there on Mallorca for routes but if you do need any then give me a shout and I'll send over some strava links for short cafe rides.
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PCP




Joined: 13 Oct 2012
Posts: 1938
Location: Manchester

PostPosted: Sat Oct 20, 2018 3:45 pm    Post subject: Reply with quote

Muriel wrote:
PCP wrote:
Muriel wrote:
Ah nice one! 3 of us from work signed up. Bit freaked out by how cheap the accommodation was to be honest. Laying off the booze on the Friday will be the hardest part of the trip. Well along with not going straight on when there's just 10km left on the 225 route and choosing right to do another 90 odd.

I've got Frankfurt mara next Sunday too. Goal is purely to get round. I've spent a good 6 months slowly losing weight 85 down to 78kg and just generally feeling good.


Nice. We are there Weds to Mon so will get a few rides in. I know a few people that have been to the 312 before but all have taken the short route! Need miles in the legs for then, itís going to be a loooong winter but if I can get round that it should set me up for some decent bike legs in the seasons triathlons.

Iíve never been on a cycling holiday so can wait.


So much info out there on Mallorca for routes but if you do need any then give me a shout and I'll send over some strava links for short cafe rides.


Cheers. Iíve done Mallorca 70.3 but was with family so only rode properly in race day. i think there is a plan in place but will no doubt speak to you closer to the time.
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gingerbongo




Joined: 21 Sep 2012
Posts: 1655
Location: Devon

PostPosted: Mon Oct 22, 2018 8:32 am    Post subject: Reply with quote

Well i'm injured, so my off season plans are out of the window! 6 weeks now and not seeing much improvement, so think i need to go back to the physio and maybe on to a specialist if they can't get to the bottom of it. It's a really confusing injury that shows symptoms of multiple different injuries. Apart from being the longest period off sport since i went travelling after Uni, it's winding me up as i can't diagnose it and figure it out!

Ended up taking drastic action and have signed up to the gym at work. I'm really not a gym goer, but the one exercise i can do - turbo work - is out at home at the moment due to baby #2. I just don't have any time in the evenings or i'm too shattered. My pre work mornings or lunchtimes are the only free time i have. Luckily working in a very sport focussed University we have a top of the range gym with a ton of Wattbikes! I'd never been on one before, and have now realised i can hook my Trainerroad up to it. So that's me for the next month - try to get some fitness back whilst rehabbing this stupid knee.

They also have one of those fancy body analysers. That did not make for a pretty picture! I knew i'd put on a few kilos - no exercise, lots of people coming round to visit with biscuits and choccy!! up to 74kg this morning and a lovely 17% bodyfat! Grreat! I'll never get that really low, as i always carry some on my belly. I'm addicted to bread (that's my excuse!). Anyway, that should provide for an easy focussed target over the next few weeks. Shape up the diet again and get to they gym 4/5 times a week. Hour sessions on the Wattbike to get my base back and do some intervals to shift some of my fat.

FTP tested today and saw a nice 30watt increase from 4 weeks ago. Now either i am flippin awesome - gaining FTP whilst eating cake and not exercising ... or there's a slight calibration difference between my dumb trainer and crappy, knacjered old bike in the shed!! haha.

Came out today with 221w, which was 2.98/kg. Not too terrible as i don't ever ride and i've not properly exercised in about 6 weeks. So i'll set another mini target to bump that up to 230w. if i drop the weight by about 2kg (which should be pretty straightforward as it'll be just my lazy fat roll) then that gives 3.2w/kg. That's fine for me. I have no idea what that translates to in the real world i.e. if it is paltry or not!!!

Then i'll reassess depending on the state of the injury. Feels like i'm miles off running at the moment, as i have no stability in the knee whatsoever and it feels real weak. Time will tell!

Sorry about the ramble .... this isn't even half the frustration i'm harbouring over this stupid knee!!
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