The Triathlon thread - Ironman, 70.3, Olympic, Sprint
Discussion
Got it sorted!!!
I split it into 2 initial periods prep, then base and intensity will slowly increase during them. Prep is 4 weeks and more about developing the training habit and getting used to the consistency again. Training to train, I guess! Bike workouts are generally low intensity (IRO 65 - 75% HRmax) and I'll also be doing 3 sessions a week in the gym - again loads are fairly light (40 - 60% of 1 REP max & 20 reps/set).
After 4 weeks of adaptive work, I'll start my base proper - I split this approx 12 week period into 3 sections - Base 1 signals an increase of bike volume and a change in the gym work. I'll be working on strength which means lower reps (5 - 8/set) and heavier weight (body weight targetted, i.e. I'll be going for leg press of 2.5 - 3 x body weight). Base 2 and 3 just mean more volume, but I do target the 4th week of each phase as a recovery week (lower volume compared to previous 3).
Bottom line is, prep and base are about developing anatomical adaptations and aerobic endurance. Slowly increase volume throughout - i.e. during base 1, week 1 < week 2 < week 3 > week 4 (recovery). Similarly, Base 1 volume < Base 2 < Base 3 and slowly increase intensity. I'll look to be putting in 1800 - 2200 km of aerobic endurance work on the bike during these periods.
Hope that helps and makes at least a little bit of sense!
drgav2005 said:
Useful info . . .
Biggest change I've found so far is my ability to keep a higher cadence for much longer - I'd been a bit of a grinder previously but now my legs are learning to spin faster! It's the first proper bike training plan I've followed, so I'm not in a position to say it's the best out there... but if I can raise my FTP, and more importantly drop my bike split time for the Outlaw next year, it will be well worth the investment!
Thanks for that info DrGav - I'll be taking a look at them for use in the New Year! I've also (stupidly really, as the guys I'm doing it with are proper cyclists!) entered the Etape du Tour as a bike incentive/warm up for Mallorca and there is no way I'm going to have them drop me, so I've got to get my arse in gear bike wise this season!!!Biggest change I've found so far is my ability to keep a higher cadence for much longer - I'd been a bit of a grinder previously but now my legs are learning to spin faster! It's the first proper bike training plan I've followed, so I'm not in a position to say it's the best out there... but if I can raise my FTP, and more importantly drop my bike split time for the Outlaw next year, it will be well worth the investment!
Mike Random said:
What do people suggest is a good base training program for the bike?
I'm just about to embark on my winter bike training and it'll last somewhere in the region of 16 weeks. ETA that the 16 weeks is just my base!!!I split it into 2 initial periods prep, then base and intensity will slowly increase during them. Prep is 4 weeks and more about developing the training habit and getting used to the consistency again. Training to train, I guess! Bike workouts are generally low intensity (IRO 65 - 75% HRmax) and I'll also be doing 3 sessions a week in the gym - again loads are fairly light (40 - 60% of 1 REP max & 20 reps/set).
After 4 weeks of adaptive work, I'll start my base proper - I split this approx 12 week period into 3 sections - Base 1 signals an increase of bike volume and a change in the gym work. I'll be working on strength which means lower reps (5 - 8/set) and heavier weight (body weight targetted, i.e. I'll be going for leg press of 2.5 - 3 x body weight). Base 2 and 3 just mean more volume, but I do target the 4th week of each phase as a recovery week (lower volume compared to previous 3).
Bottom line is, prep and base are about developing anatomical adaptations and aerobic endurance. Slowly increase volume throughout - i.e. during base 1, week 1 < week 2 < week 3 > week 4 (recovery). Similarly, Base 1 volume < Base 2 < Base 3 and slowly increase intensity. I'll look to be putting in 1800 - 2200 km of aerobic endurance work on the bike during these periods.
Hope that helps and makes at least a little bit of sense!
Edited by dangerousB on Saturday 14th December 21:27
I'm beginning to hate reading about you lot starting your training programmes!
The day after my foot bone break I was given an airboot with the promise (ok - that may be more my word than the doc's) that at three weeks I could get rid of it.
Saw him again at three weeks. Another two weeks of airboot. So Xmas Day is the new target. Running in the third week of Jan (had been the first, and ought to have been third week of Nov per training prog).
Trouble is, once the timetable slips once you start to think it will slip again and again. The foot shows fairly consistent linear progress, except for occasional hiccups like today, when it feels quite a bit sorer first thing than it has done for a few days. And that gets the demons running in my head nicely.
Just for once it would be nice to have preparation that was not compromised.
The day after my foot bone break I was given an airboot with the promise (ok - that may be more my word than the doc's) that at three weeks I could get rid of it.
Saw him again at three weeks. Another two weeks of airboot. So Xmas Day is the new target. Running in the third week of Jan (had been the first, and ought to have been third week of Nov per training prog).
Trouble is, once the timetable slips once you start to think it will slip again and again. The foot shows fairly consistent linear progress, except for occasional hiccups like today, when it feels quite a bit sorer first thing than it has done for a few days. And that gets the demons running in my head nicely.
Just for once it would be nice to have preparation that was not compromised.
drgav2005 said:
Great news DangerousB!
I bet you're looking forward to that now
I've got 3 more weeks on my Sufferfest plan and I'm supposed to start my Fink plan for The Outlaw on the 30th December... looks like I'll have a one week overlap
Oh you bet! It's actually nice to have a rock steady date to work towards now I bet you're looking forward to that now
I've got 3 more weeks on my Sufferfest plan and I'm supposed to start my Fink plan for The Outlaw on the 30th December... looks like I'll have a one week overlap
looks like a fab course and the 70.3 gets rave reviews, so fingers crossed the IM should be epic. It'll also be nice change to race in temperatures under 30°C as well! Greg66 said:
I'm beginning to hate reading about you lot starting your training programmes!
Hard luck and I feel your pain! It's horrible being injured, but you've got plenty of time to bounce back - any fitness losses you've incurred won't take too long to get back and I always tell myself that if I had to choose a time, it's far better to get injured at the start of a programme rather than at any other time. Imagine if that happened in March/April!!Best of luck for a speedy recovery though!
Greg66 said:
I'm beginning to hate reading about you lot starting your training programmes!
The day after my foot bone break I was given an airboot with the promise (ok - that may be more my word than the doc's) that at three weeks I could get rid of it.
Saw him again at three weeks. Another two weeks of airboot. So Xmas Day is the new target. Running in the third week of Jan (had been the first, and ought to have been third week of Nov per training prog).
Trouble is, once the timetable slips once you start to think it will slip again and again. The foot shows fairly consistent linear progress, except for occasional hiccups like today, when it feels quite a bit sorer first thing than it has done for a few days. And that gets the demons running in my head nicely.
Just for once it would be nice to have preparation that was not compromised.
Sorry!The day after my foot bone break I was given an airboot with the promise (ok - that may be more my word than the doc's) that at three weeks I could get rid of it.
Saw him again at three weeks. Another two weeks of airboot. So Xmas Day is the new target. Running in the third week of Jan (had been the first, and ought to have been third week of Nov per training prog).
Trouble is, once the timetable slips once you start to think it will slip again and again. The foot shows fairly consistent linear progress, except for occasional hiccups like today, when it feels quite a bit sorer first thing than it has done for a few days. And that gets the demons running in my head nicely.
Just for once it would be nice to have preparation that was not compromised.
Hope the air boot does the trick and you're back up and running soon - just take it easy and come back steadily. A few weeks of missing base training shouldn't affect you unduly, not after building up your fitness last year. I can appreciate how frustrating the injury can be but you'll be back in the saddle / treadmill / pool (etc!) soon. All the very best for a swift recovery
Quite! I feel like I did something close to swim training yesterday - swimming open mouthed through a lake of champers, white wine, red wine, port etc...
Having looked forward to my first post foot break bike ride on Boxing Day, I find that bed is a lot more appealing. Even now!
It's going to be a long voyage back, I feel...
Merry Christmas to all - hopefully Santa brought you some willpower, because he missed me on that front!
Having looked forward to my first post foot break bike ride on Boxing Day, I find that bed is a lot more appealing. Even now!
It's going to be a long voyage back, I feel...
Merry Christmas to all - hopefully Santa brought you some willpower, because he missed me on that front!
Greg66 said:
Quite! I feel like I did something close to swim training yesterday - swimming open mouthed through a lake of champers, white wine, red wine, port etc...
Having looked forward to my first post foot break bike ride on Boxing Day, I find that bed is a lot more appealing. Even now!
It's going to be a long voyage back, I feel...
Merry Christmas to all - hopefully Santa brought you some willpower, because he missed me on that front!
You're probably suffering from a bit of mental burnout after your injury - I'd just relax over Christmas, don't rush to get back and take the time to enjoy the festivities!Having looked forward to my first post foot break bike ride on Boxing Day, I find that bed is a lot more appealing. Even now!
It's going to be a long voyage back, I feel...
Merry Christmas to all - hopefully Santa brought you some willpower, because he missed me on that front!
Better to come back in the New Year slightly less fit but fired up rather than 1 week fitter and unmotivated
bakerstreet said:
Has anyone done the half ironman distance race run by F3 events at Henley in June? It's on my radar as there is no time limit and it's a flat course.
Interested in people's opinion. I've done a sprint at eaton dorney at two london triathlons and I fancy cranking it up a notch.
Have you got a link as it's not showing up on their website ? they have a 1/2 IM in Marlow on 20th July & Sprint & Oly in Henley 10th August. I've done Challenge Henley 1/2 IM in 2012 but that wouldn't be the same course.Interested in people's opinion. I've done a sprint at eaton dorney at two london triathlons and I fancy cranking it up a notch.
IroningMan said:
Fink(ish) plan for Outlaw 2014 starts on Monday 6th.
Work flies me to Australia for two weeks on Thursday 9th. Not quite the kick-off I was anticipating...
Target 13:00:00 - seems like a very long way out of reach at the moment.
Good luck with the training - trust in the plan (i.e. do your easy sessions EASY!) and you'll do well - I'll see you on the finishing line at The Outlaw! Work flies me to Australia for two weeks on Thursday 9th. Not quite the kick-off I was anticipating...
Target 13:00:00 - seems like a very long way out of reach at the moment.
baxb said:
Hope you had a good one Dr G, look forward to reading this years blog leading up to the Outlaw ! Good luck to all on here with events planned for 2014 !
Hi Brendan!Hope you are doing well - your post gave me a kick up the ass to get my blog up and running again... Now just 'discussing' training plans with the missus... she's now being coached by Joe Beer, so unless I get sorted she'll kick my ass at The Outlaw
www.drgironman.blogspot.co.uk
I'm now on day 5 without the airboot. Despite all the horror stories that I managed to uncover about how long 5th MT fractures can take to heal, I seem to be doing OK. Walking is almost completely pain free. Walking hard, or walking down a set of steps (ie with additional weight on the foot) gives a feeling that's a bit like a very loose tooth. In my foot. So I suspect my seer of a Doc is right; running is another few weeks away yet. But I've been on the XC trainer and turbo, and that's all good. Once NY has passed, I'm back on it, I think.
Though I do have a black cloud of a doc appointment in late Jan to discuss the various bone issues I've had this year...Hmm.
Though I do have a black cloud of a doc appointment in late Jan to discuss the various bone issues I've had this year...Hmm.
My training for this year began w/c 23rd of Dec, and I've had a pretty good week to be honest. I was more than aware that I had been training for far too long a time for last year (trained from May to Sept '12 for London tri, and then all the way through to August '13 for IMUK) so I took it fairly easy in the months following Ironman and my last tri of the season. I pretty much gave up running for 2 and half months, and just swam and cycled when I felt like it. Given cycling is my main passion though, I held on to a decent amount of fitness, and my power is only slightly down on where it was post Ironman
I've started using fink again 30 weeks out from IMUK, but I'll be training a bit smarter this time I hope. Slightly less swimming, less Z2 stuff, and more variety really, which will hopefully allow me to increase in speed.
This week I totalled 6hrs31mins training, with just 30mins swimming. My first couple of runs I felt like death, as I hadn't trained at all, but my last two runs including my longish Sunday one I already felt fitness returning and could hold a nice steady effort, quite amazing really after a long time off
This week will just be a continuation of last week with slightly more volume, which might get slightly more difficult given the introduction of a return to work during the week to add to things!
Also got my blog back up and running this week!
thomaswhatley.blogspot.co.uk
I've started using fink again 30 weeks out from IMUK, but I'll be training a bit smarter this time I hope. Slightly less swimming, less Z2 stuff, and more variety really, which will hopefully allow me to increase in speed.
This week I totalled 6hrs31mins training, with just 30mins swimming. My first couple of runs I felt like death, as I hadn't trained at all, but my last two runs including my longish Sunday one I already felt fitness returning and could hold a nice steady effort, quite amazing really after a long time off
This week will just be a continuation of last week with slightly more volume, which might get slightly more difficult given the introduction of a return to work during the week to add to things!
Also got my blog back up and running this week!
thomaswhatley.blogspot.co.uk
Edited by whatleytom on Tuesday 31st December 10:55
drgav2005 said:
Hi Brendan!
Hope you are doing well - your post gave me a kick up the ass to get my blog up and running again... Now just 'discussing' training plans with the missus... she's now being coached by Joe Beer, so unless I get sorted she'll kick my ass at The Outlaw
www.drgironman.blogspot.co.uk
Glad to be of service Gavin ! I'll be following. I've got the Dambuster Duathlon coming up in March and I'm doing Challenge Weymouth (full distance) in September, my mate who I did Austria with is back to Austria for 2014 & is also doing Weymouth with me 10 weeks later !! My 'training plans' have never gone beyond getting 5 x century rides in before the big day. With the race in September i've (hopefully) got more decent weather for long rides/runs so will try & be a bit more structured this time. Enjoy Hogmanay Hope you are doing well - your post gave me a kick up the ass to get my blog up and running again... Now just 'discussing' training plans with the missus... she's now being coached by Joe Beer, so unless I get sorted she'll kick my ass at The Outlaw
www.drgironman.blogspot.co.uk
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