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Off Season Plans?
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Gus




Joined: 07 Sep 2007
Posts: 2501
Location: Freezing my nads off in Aberdoom

PostPosted: Tue Sep 11, 2018 12:23 pm    Post subject: Reply with quote

Poet. wrote:
Lose 14lbs by 16th December (I've lost 18lbs in the past 18 weeks)

Put on 3lbs between 17th December and 4th January 2019
Lose 10lbs by 5th April 2019.

Perform 4-weekly cycling FTP tests, with the aim of increasing my FTP by a realistic amount over the next six months.
Endurance is out (one long ride per fortnight), but I have lots of 30-50 minute slots available to work on lactate threshold and all of that jazz.
I've not performed a WattBike FTP test yet, so do not have specificity on this goal.

Perform 4-weekly running 5KM time trials, at the same parkrun event.
First event on 6th October - 23:20
Second event 3rd November - 22:30
Third Event 1st December - 21:40
Fourth Event 29th December - 21:40
Fifth Event 26th January - 20:50
Sixth Event 23rd February - 20:00
Final Event 23rd March - 19:30

Swimming: Maintain 2-3 20-25 minute sessions per week from September through to March.
Speed: 10*100s under 1:30/100, off 1:45 by end of March
Endurance: 1.9km under 30 minutes by end of March

OH Exclamation - and actually enter some form of paid-for-event for 2019...


Could you be a bit more specific?

Wink
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Wheezy




Joined: 10 Oct 2007
Posts: 1734
Location: Sub 3 (elect)

PostPosted: Tue Sep 11, 2018 12:31 pm    Post subject: Reply with quote

Gus wrote:
Poet. wrote:
Lose 14lbs by 16th December (I've lost 18lbs in the past 18 weeks)

Put on 3lbs between 17th December and 4th January 2019
Lose 10lbs by 5th April 2019.

Perform 4-weekly cycling FTP tests, with the aim of increasing my FTP by a realistic amount over the next six months.
Endurance is out (one long ride per fortnight), but I have lots of 30-50 minute slots available to work on lactate threshold and all of that jazz.
I've not performed a WattBike FTP test yet, so do not have specificity on this goal.

Perform 4-weekly running 5KM time trials, at the same parkrun event.
First event on 6th October - 23:20
Second event 3rd November - 22:30
Third Event 1st December - 21:40
Fourth Event 29th December - 21:40
Fifth Event 26th January - 20:50
Sixth Event 23rd February - 20:00
Final Event 23rd March - 19:30

Swimming: Maintain 2-3 20-25 minute sessions per week from September through to March.
Speed: 10*100s under 1:30/100, off 1:45 by end of March
Endurance: 1.9km under 30 minutes by end of March

OH Exclamation - and actually enter some form of paid-for-event for 2019...


Could you be a bit more specific?

Wink


Good to see you back on here, Poet Smile

So, when was your last Tri?
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Poet.




Joined: 06 Aug 2013
Posts: 154

PostPosted: Tue Sep 11, 2018 2:47 pm    Post subject: Reply with quote

all about SMART, innit Wink

Wheezy wrote:
Good to see you back on here, Poet Smile
So, when was your last Tri?


London Worlds
14th (?) September 2013

---------------------------------------------------
I hadn't swam since then until this year.
Made sure my first swim in five years was in a lake...
...I actually enjoyed it :-/
I've swam a 22:43 1.5km open water since (1:31/100m)

Barring the odd ride (and I am talking less than 6 per year and that includes going to the shop on the fixie), I hadn't ridden either.

I did keep jogging, though.
Didn't do much at all in 2014 (Derby Half Marathon in 1:34:15) and 2015, but managed ~100 30 minute runs in 2016 (did a few parkruns over a six week period; 21:14, 20:57 then 19:55) and 2017 (no events at all)

Just started up again really at the last May Bank Holiday.
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tin pot




Joined: 08 Jul 2013
Posts: 2563
Location: Bromley

PostPosted: Tue Sep 11, 2018 3:36 pm    Post subject: Reply with quote

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
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Jorgan




Joined: 12 Nov 2007
Posts: 17208
Location: alles was ich bin, alles was ich war

PostPosted: Wed Sep 12, 2018 8:42 am    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


Why back-off the biking, if you want to ultimately improve it?

I assume blood composition in Q4 is related to ensuring enough Xmas alcohol consumption? Very Happy
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tin pot




Joined: 08 Jul 2013
Posts: 2563
Location: Bromley

PostPosted: Thu Sep 13, 2018 7:26 pm    Post subject: Reply with quote

Jorgan 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


Why back-off the biking, if you want to ultimately improve it?

I assume blood composition in Q4 is related to ensuring enough Xmas alcohol consumption? Very Happy


A break. In a year focussed on consistent training I have learned that I do not want to train consistently - I need breaks. Having Q4 easy should prep me for when I want to start training, which has always been Jan 1st.

Blood composition is about cholesterol and my health scare beginning of 2018.

And it looks like Iím out of Hever, Gauntlet. Medical advice from my dentist is not to train or race. I asked about transferral but they declined.
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Iron Ď17 16h11, '16 14h30
Half Iron Ď18 DNF, '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
Trail 10K '16 54:01 '13 54:46
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Jorgan




Joined: 12 Nov 2007
Posts: 17208
Location: alles was ich bin, alles was ich war

PostPosted: Fri Sep 14, 2018 8:02 am    Post subject: Reply with quote

Sounds like you need to get your teeth into some winter base-building tin pot.
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Poet.




Joined: 06 Aug 2013
Posts: 154

PostPosted: Tue Sep 18, 2018 9:13 am    Post subject: Reply with quote

Are folks going to update this thread as the winter develops?

In essence, I want progress reports, people!
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gingerbongo




Joined: 21 Sep 2012
Posts: 1585
Location: Devon

PostPosted: Tue Sep 18, 2018 9:26 am    Post subject: Reply with quote

Was going to try to get race fit for some winter trail races and a nice big base ready for two ultras next year - i want to properly race the Jurassic Coast 100km and then have a (competitive) jolly at a new 100 miler on the North Devon/Exmoor coast next autumn.

Threw myself off a cliff and knackered my knee so can't run for 6 weeks.

not a great start! Rolling Eyes
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TriSam




Joined: 26 Aug 2011
Posts: 1244
Location: Tunbridge Wells

PostPosted: Tue Sep 18, 2018 9:40 am    Post subject: Reply with quote

Quote:
Threw myself off a cliff


You what?!
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gingerbongo




Joined: 21 Sep 2012
Posts: 1585
Location: Devon

PostPosted: Tue Sep 18, 2018 10:24 am    Post subject: Reply with quote

Haha - it was on purpose, just squiffed my landing into the sea as it was a fair bit higher than i had thought. Was out deep water soloing and we decided to finish the night off with some cliff jumps. i just had to one up my firends and go off the top ledge, another 20/30ft up from where they were (already a pretty high jump). Also my 34 year old body is not as supple as my 18 year old body, so instead of bouncing right back i have done myself a mischief!

That'll learn me (... it won't, i'd deffo do it again). Very Happy Very Happy
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Roscoemck




Joined: 10 Aug 2016
Posts: 428
Location: Glasgow

PostPosted: Wed Sep 19, 2018 7:39 am    Post subject: Reply with quote

Poet. wrote:
Are folks going to update this thread as the winter develops?

In essence, I want progress reports, people!


I have done diddly since my 70.3 in August.

A couple of runs and a couple of gym sessions.

Rest, a holiday and life got in the way.

Slowly getting back into it
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Poet.




Joined: 06 Aug 2013
Posts: 154

PostPosted: Wed Sep 19, 2018 12:01 pm    Post subject: Reply with quote

Did an FTP20 yesterday...I got a number to improve upon ;-)

Ran a, suposedly, easy 30 minute run after work...ended up going through the first 5km in 23:24, so 1s/km off my October 5km target.
That may be slightly too easy (but I'll keep it as [b]A[/b]chievable)
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TriSam




Joined: 26 Aug 2011
Posts: 1244
Location: Tunbridge Wells

PostPosted: Wed Sep 19, 2018 9:04 pm    Post subject: Reply with quote

gingerbongo wrote:
Haha - it was on purpose, just squiffed my landing into the sea as it was a fair bit higher than i had thought. Was out deep water soloing and we decided to finish the night off with some cliff jumps. i just had to one up my firends and go off the top ledge, another 20/30ft up from where they were (already a pretty high jump). Also my 34 year old body is not as supple as my 18 year old body, so instead of bouncing right back i have done myself a mischief!

That'll learn me (... it won't, i'd deffo do it again). Very Happy Very Happy


Always knew you were a loon. Hope you heal up soon, too much time on that bike won't do you any good Wink
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Tri'ing Swimmer




Joined: 15 Nov 2016
Posts: 128

PostPosted: Sat Sep 22, 2018 2:58 pm    Post subject: Reply with quote

Starting to get into things, although not sure where its going yet. Been ticking over through 2018, consistent around ~5 hours exercise a week, mostly swim and gym but some bike and run in there. Not "training", but have done a sprint and Oly tri in the last couple months.

Likely a winter of building up the running, entered a half marathon for fortnights time and just about got up to distance - 220km in last 11 weeks since entered with a 19km run today. Only been beyond a 1/2M once and entered a 25 mile trail run for February.

Will decide in the New Year if there is an A race planned, either an IM, or more likely a few shorter events like 1/2IM or first standalone marathon for time.
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