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Off Season Plans?
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Doca




Joined: 27 Feb 2014
Posts: 222

PostPosted: Mon Oct 22, 2018 8:45 am    Post subject: Reply with quote

gingerbongo wrote:
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!!


That sucks GB hope you can get that knee sorted soon.
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Jorgan




Joined: 12 Nov 2007
Posts: 17607
Location: alles was ich bin, alles was ich war

PostPosted: Mon Oct 22, 2018 8:47 am    Post subject: Reply with quote

Bouncing from one Cold to another at this rate!
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gingerbongo




Joined: 21 Sep 2012
Posts: 1636
Location: Devon

PostPosted: Mon Oct 22, 2018 8:58 am    Post subject: Reply with quote

Jorgan wrote:
Bouncing from one Cold to another at this rate!


Yep to top everything off 'the illness' seems to have descended hard on my household this weekend. I'm the only one that's ok ... at the moment!!
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Roscoemck




Joined: 10 Aug 2016
Posts: 442
Location: Glasgow

PostPosted: Tue Oct 23, 2018 7:37 am    Post subject: Reply with quote

Best laid plans.

Made a concerted effort to get back into it last week. A coupe of runs, couple of wattbike sessions and a couple of strength sessions. A measly 5 hours in total.

Woke up yesterday feeling as if I'm coming down wit something, same this morning. There's a real nasty virus going round work just now that's flooring people for weeks. Fingers crossed it's not that!

Meanwhile I appear to be developing a lovely spare tyre round my middle, finding things getting a bit tight Mad
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Jorgan




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

PostPosted: Tue Oct 23, 2018 8:41 am    Post subject: Reply with quote

Roscoemck wrote:
Woke up yesterday feeling as if I'm coming down wit something, same this morning. There's a real nasty virus going round work just now that's flooring people for weeks. Fingers crossed it's not that!


Square sausage in a roll & an Irn Bru will see you right. Food of championeees.
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tin pot




Joined: 08 Jul 2013
Posts: 2590
Location: Bromley

PostPosted: Tue Oct 23, 2018 1:29 pm    Post subject: Reply with quote

Had a look over my past seasons training to formulate my next mad cap plan.

I canít believe winter of 2015/2016 how consistent I was 9-13hrs aerobic bike all the way through from November to July. Iím estimating that as 360-540TSS per week with no weeks missed.

Ď16/17 switch to interval/turbo training sporadic 100-250TSS strangely burned me out.

I canít do that much volume so Iím trying to blend TR and outdoor rides this time around.

Running has been too low and too inconsistent all years.

Swim, I only need 2x 3-4K sessions a week for 8 weeks to swim 1h13 IM.
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Half Iron Ď18 DNF, '17 7h39, 6h28 '16 5h53
Olympic '16 3h18 '15 3h33, '13 3h36
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Jorgan




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

PostPosted: Tue Oct 23, 2018 1:52 pm    Post subject: Reply with quote

Consistency is key, just getting out there and training week-in-week-out builds the bedrock for the pre-season focus and the season itself. Sometimes I think people over-think things, especially this time of year; just get out there and do stuff and mix-it-up now and again.
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FatPom




Joined: 26 Dec 2005
Posts: 5288
Location: My happy place

PostPosted: Tue Oct 23, 2018 2:30 pm    Post subject: Reply with quote

Jorgan wrote:
Consistency is key, just getting out there and training week-in-week-out builds the bedrock for the pre-season focus and the season itself. Sometimes I think people over-think things, especially this time of year; just get out there and do stuff and mix-it-up now and again.


Agree with this. I love to do a variety of things, even in season, I will still make up my training numbers with trails, TTs and other 'stuff'.

One thing I noticed this year (and last to some degree) is that I log manually, all my training hours, including strength work into a XLS from Feb 1st to IM Wales in Sept. I'm quite amazed how much effort it takes to average a genuine 10hr training week. You only need a couple of blown out weekend to skew it. I wonder if people over estimate their hours?
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mattsurf




Joined: 28 Sep 2016
Posts: 587
Location: Zug, Switzerland

PostPosted: Tue Oct 23, 2018 2:37 pm    Post subject: Reply with quote

Jorgan wrote:
Consistency is key, just getting out there and training week-in-week-out builds the bedrock for the pre-season focus and the season itself. Sometimes I think people over-think things, especially this time of year; just get out there and do stuff and mix-it-up now and again.


That's pretty much my plan. At the moment I am going back to self coaching, at least until early next year, even then I will probably carry on without a coach.

Monday: tri-club swimming night, with 5km ride each way to the pool
Tuesday: 10k run at lunch, followed by a turbo trainer session in the evening
Wednesday: ride to work until it gets too cold and miserable - itīs a 70km round trip. When it gets too cold may do a morning swim and evening turbo session
Thursday: 10k lunch run and tri-club swim in the evening, with 10km bike to/from pool (depending on weather)
Friday: ride to work, when it gets too cold will do morning Turbo Session
Saturday: 80-120k club ride
Sunday: day off or Snowboarding

Plan is 20-30km run per week, 200-300k bike and 2-3 hrs swimming... but plan is subject to total revision at any point in time
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Poet.




Joined: 06 Aug 2013
Posts: 270

PostPosted: Tue Oct 23, 2018 2:38 pm    Post subject: Reply with quote

FatPom wrote:
I'm quite amazed how much effort it takes to average a genuine 10hr training week. You only need a couple of blown out weekend to skew it. I wonder if people over estimate their hours?


Works both ways, though.
Miss that century ride, average goes down massively.
Add in a century ride, with a 30km run, average jumps up massively.

Over the past 23 weeks, I've been slowly building to 8hrs per week.
Was on 7:30 last week, did 13hrs last week and it rocketed up to 7:45.
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Jorgan




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

PostPosted: Tue Oct 23, 2018 2:44 pm    Post subject: Reply with quote

Poet. wrote:

Was on 7:30 last week, did 13hrs last week and it rocketed up to 7:45.


Yeah, but those 26kph group rides barely count for triathletes Wink As for logging 'Flow Yoga' in you Strava hours (Carlito ex of this parish) Laughing

When I logged my training manually, I just counted my swims as 1h, as that's how long I was in the pool. Now I upload from my Garmin, it's 40-45min, so I'm automatically down 45 min per week over historical volumes.
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Last edited by Jorgan on Tue Oct 23, 2018 2:46 pm; edited 1 time in total
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FatPom




Joined: 26 Dec 2005
Posts: 5288
Location: My happy place

PostPosted: Tue Oct 23, 2018 2:44 pm    Post subject: Reply with quote

Poet. wrote:
FatPom wrote:
I'm quite amazed how much effort it takes to average a genuine 10hr training week. You only need a couple of blown out weekend to skew it. I wonder if people over estimate their hours?


Works both ways, though.
Miss that century ride, average goes down massively.
Add in a century ride, with a 30km run, average jumps up massively.

Over the past 23 weeks, I've been slowly building to 8hrs per week.
Was on 7:30 last week, did 13hrs last week and it rocketed up to 7:45.


yeah agree. it's just that if you had stopped me at any given week in the season and asked how much I was averaging, I would have said 'easily 10' but it's only when you count all the weeks and average it that the picture is clear.


Last edited by FatPom on Tue Oct 23, 2018 6:26 pm; edited 1 time in total
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Pedro Peru




Joined: 19 Apr 2010
Posts: 983
Location: Leeds

PostPosted: Tue Oct 23, 2018 3:25 pm    Post subject: Reply with quote

This is exactly what I'm trying to do myself. Building up my weeks to be 10 hour weeks. Not doing any particularly long rides and longest run is no more than 20km. Just focussing on swimming and running regularly while increasing FTP.
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PCP




Joined: 13 Oct 2012
Posts: 1886
Location: Manchester

PostPosted: Tue Oct 23, 2018 3:51 pm    Post subject: Reply with quote

Jorgan wrote:
Poet. wrote:

Was on 7:30 last week, did 13hrs last week and it rocketed up to 7:45.


Yeah, but those 26kph group rides barely count for triathletes Wink As for logging 'Flow Yoga' in you Strava hours (Carlito ex of this parish) Laughing

When I logged my training manually, I just counted my swims as 1h, as that's how long I was in the pool. Now I upload from my Garmin, it's 40-45min, so I'm automatically down 45 min per week over historical volumes.


You should change the time on your swims to time spent in pool.
If your threshold pace is 1:40's and you do 30 x 100 off 2 mins then log 1 hour. If you leave it at just the actual swim time then TP will think you have done a 50 minute threshold swim and it will skew your CTL.


Last edited by PCP on Tue Oct 23, 2018 4:40 pm; edited 1 time in total
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mattsurf




Joined: 28 Sep 2016
Posts: 587
Location: Zug, Switzerland

PostPosted: Tue Oct 23, 2018 4:11 pm    Post subject: Reply with quote

I find that to get 10 hours per week I need to ride to work a couple of times, which gets 4.5 hours training and running at lunchtime twice a week adds another 1h30m. I probably spend too much time away from family while training, giving up another 6h family time is not really an option,
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