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Budapest, Hungary Sept 8-12
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shotgunmcos wrote: »Cheers its easier in a 50m pool. I just go up and down 10 times, look at the bi clock.. repeat *4 times
have ye special clocks in Limerick????
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Cheers it wasn't exactly a fun session though and bear in mind it was just a substitute for a long hilly bike around the Silvermines which I must get at least one of done before the W200. Unfortunately my free weekend are limited between now and then. Its going to be turbo again this weekendEl Director wrote: »That is one savage turbo session shotgun, it inspired me to a longer than normal turbo session today. Your ave watt's are really impressive, that will make a huge difference on the run. Happy training.
Whats your next race?0 -
Monday lunchtime: 9km Z3 run around the Quays
Usually the lunchtime run is easy but it was a bit cold and windy today so I got stuck in just to get warm. The route is hilly enough and couple with the headwind initially the heart rate rose straight into mid Zone 3. Average 163 overall and a decent clip for me of 4:19/km average. I really like this run. Through the park, around the quays and d'Island and a couple of nice hills in the last 1.5km back to work. Getting it done under 40mins leaves more time for a stretch and actually not swallowing my wrap whole at my desk
Monday pm: First OW swim of the season
1,350 mts approx in a clean river with a strong flow from Ardnacrusha. As expected, complete forehead and eyebrow freeze at first but then it was quite pleasant. Not exactly warm enough to bathe in. You had to keep moving to keep warm. Did the Worlds End sprint Tri route and a bit extra. Then practiced a couple of OW melees starts/sprints in a tight group which was a laugh. I basically gave one of the lads a piggy back for 50m! The purpose was to limber up the guys n gals heading to Barcelona next weekend. Hopefully the Volcano will play nice and they can all fly there as scheduled. Its a nice winding stretch of about 4-4.5km that I used to train on a lot as a rower. OW swimming is just imeasurably more enjoyable than laps of the pool. A couple of us threw out the idea of attempting to swim the whole rowing course later in the year! Neck is a little stiff now and the suit is a lot tighter on my shoulders than I remember. It was less about technique and more about staying warm but I did have a think about what my arms were doing. Sighting wasn't bad either but needs practice before Athlone for sure.0 -
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Tuesday am: Turbo 80mins, Run 20mins
I thought the snooze button was going to get the better of me. I had a dream about the swim section of some obscure unknown IM. Clearly a result of the cold dip last night and plotting out a draft of an 8 week plan way past bedtime Rolled out eventually after 6am. I really really have to get to more sleep.
10mins warm up easy spinning
Then (2mins 240w, 2mins 260w, 2mins 280w, 2mins 300w, 2mins 220w)*6
Sets 1, 3, 5 at 90rpm or under, Sets 2, 4 and 6 at 100rpm or over.
10mins easy cool down
Overall avg 250 watts and 48.4km done. Very tough main set, especially straight out of bed.
20mins super easy jog straight off the bike. Cold clear sunny morning. Lovely for running and cooling down. Legs were whalloped though. The lower cadence sets were definitely tougher than the spinning ones but it was all hard work whatever way you look at it. Legs burning on set 5 of the 280w stint knowing there is s step up to 300 and 1 more complete set to do. I had to change to a dry top for the run!0 -
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ElDirector yeah I put turbo kms on the challenge.
Tuesday pm: Long Swim 4,000m straight. Personal Best.
After improving my time for this last week I decided I'd have a crack off it again before I reign it back to a more aerobic effort swim for a few weeks. 4k PB in 70:04 and a PB for 3k (52:17) en route too Average pace 1:45/100m
Km 1 16:59
Km 2 17:32
Km 3 17:46
Km 4 17:47
The turbo yesterday morning took it out of me so I wasn't sure how the energy would be. One of the IM lads was swimming in the lane and I got onto his feet for about 10mins before he got out. It was faster than aerobic for me and the first km posted was too quick. I paid for it in the second half of the swim but was determined to hit sub 18 for the last 2kms. Stroke count was mid 40s per length so I was clearly just grinding this out. I was wrecked after it and my shoulders felt like I had just done a heavy weights session. Slept like a baby last night Thats it now eye off the clock for a month at least. 0 -
shotgunmcos wrote: »Monday lunchtime: 9km Z3 run around the Quays
The route is hilly enough and couple with the headwind initially the heart rate rose straight into mid Zone 3. I really like this run. Through the park, around the quays and d'Island and a couple of nice hills in the last 1.5km back to work. Getting it done under 40mins leaves more time for a stretch and actually not swallowing my wrap whole at my desk
out of interest where is this route MCOS, Id be interested to know of more hilly routes.....0 -
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Wednesday pm: Cycling 70km
Gear on straight after work and headed down to meet the wednesday group for the first time. Hung around for a bit but no sign so did a couple of loops of the Condell road in case I was early. Stalled on Shannon bridge for a few minutes watching the junior oarsmen go through their paces. I lamented momentarily about rowing and then got back on the bike. 2 hours of slog. The legs were not up for wind and hills. The hills were not too bad but felt worse into a headwind. Didn't have the energy left to make use of the tailwind home. Chain jumping constantly too and skipping over the cassette. A dodgy link needing replacement. Overall average speed 30kmh and average heart rate 128, which decieves how hard my legs worked. Ok for a midweek spin I suppose.
Plan up to Athlone 8 weeks to 'A' Goal.
What works for me is a loose plan, getting the session in but not having it rigidly laid out by day. Life is just too unpredictable for that. Instead the basic plan for each of the first 6 weeks unless racing will include some or all of...
An OW swim
A long aerobic swim
A technique swim or sets of work swim
A long Bike 2.5-4 hours or 2-3hour turbo if not free
An 80-90 minute turbo with 20-30min run off it
A medium length 1-2 hour bike with hills or a decent climb or a TT
An easy run
A tempo run or track session
A longer run/LSR with strides
How the weeks will pan out...
Week 1.
Pretty much standard plan as above maybe an extra run
Week 2.
Including B Race Valentia Island Sprint Triathlon so will drop the long swim for an additional OW swim if I can. Will also hold back a bit on the turbo and tempo run to be fresh enough for the race. Top 5 in my AG will QF for Budapest and may be my last shot if no places left in the selection pool.
Long brick the day after the race. Volume up by 1 hour on week 1.
Week 3
Standard plan but progress the turbo session and tempo run. Maybe an extra easy bike to bring the volume up 1 hour more from week 2.
Week 4
Easy week. Swap additional OW swim for the long swim. Club Track session or track alone 400s at 85% instead of tempo run. Swap easy run for easy bike. Drop overall volume by 3 hours or more and take 1 complete rest day.
Week 5
Big week Including C Race Fastnet Schull Sprint Triathlon and the Wicklow 200 Enjoy the race and sportive, no pressure on those. Overall volume higher than week 3. Full plan progressing the turbo and tempo run again + the 2 events.
Week 6
Drop to 75% peak volume. Monday complete rest day. Long bike back to 2.5 hours. Progress the turbo and do track 400s at 85% instead of tempo run. Extra OW instead of long pool siwm of possible.
Week 7
Drop to 50% peak volume. Taper both bike and run sessions. An active recovery day and a complete rest day.
Week 8
A Race Athlone European AG Triathlon Championships Go for it!. Drop to 25% peak volume and get into race mode. Taper. Sleep loads.
How Turbo seassions will aim to progress.
- Yesterdays turbo session. Add another set or increase the watts, beyond Athlone I want to progress this to 8 sets of 280, 300, 320, 340, 220:eek:
- Interval session 4mins 300w*6 with 6min spinning progress to 7min reps 3min spinning and then 8min reps and 2 mins spinning. Beyond Athlone I want to progress this to an hour straight at 300watts or better:eek:
How Tempo run/ Track will aim to progress
-Tempo Run (only 1 done) is currently 6km at 4min/km pace, next step 8km at 4min pace then 10km at 4min pace. Beyond Athlone I want to progress this to 10km at sub 3:50/km pace
-Tempo reps (only 1 done) are 5*1km at 3:45/km pace. I'd like to progress these to 6 reps at 3:32/km pace
-Track will be the Club track session or if alone 12*400s in 85secs 1 min rest. I plan to keep these consistant. If the tempo run pace improves I may aim for 78-80sec per rep or increase reps.
Overall the pattern to Athlone will be 3 weeks build, I week easy, big week then taper 75%, 50%, 25% and RACE!!
I'm not going to stress about not getting session done and ultimately I'll listen to my body. If it requires holding back or more rest then I'll take it 0 -
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Monday lunchtime; 9.6Km Z3+ run around the quays
I didn't get out of bed this morning for the planned run so straight out the door of work today at the strike of the lunchtime hour. I immediately felt a spring in my step after the rest day yesterday and the extra hour in bed this morning. 40:50 total , average pace 4:15/km, average heart rate 159 which is actually the bottom of Z4 rather than Z3. I extended the route slightly and must add another lap of the park I think to round it to 10km. Warm and humid out, like the sky is deciding between sending down a drizzle or parting the clouds for some warm rays. I'd take these conditions happily in Valentia at the weekend. Running at lunch feels like I'm being set free from madness for an hour, hence I'm enjoying this route a lot
So how was week 1?
13.5 hrs total
3hrs swimming
7hrs10 cycling
2hrs40 running
0hrs40 stretching/core
Overall very pleased with the week. I managed to get all of the planned sessions in by Saturday so I could take Sunday off. Good balance in the sessions was the main reason for getting them all done. I was an hour over the planned volume as the wednesday cycle ran on a bit, however it was more to do with stretching more regularly than that so all good.
Best session of the week: While I was pleased to progress the tempo run and get a swim PB in the pool, the most enjoyable session was getting into the OW for the first time and having some fun with it
Worst session of the week: Easily the Turbo slog at the weekend. Normally I like the turbo but this session had me wanting to throw in the towel 0 -
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Bambaata I think if I ever attempt a 3hr turbo again I'll have to have a game plan for it for sure!
Monday pm: OW swim 1,600m
Back out to my old rowing training waters of Worlds End in Castleconnell for a dip with the wetsuit on. Head freeze for only a couple of mins and then the water actually felt lovely. Up a degree or two already from last week I think. Up stream on the way out so it is harder work than the return to the pier but I loved it. The suit felt very tight around my shoulders and chest though and I'm wondering if I have regained some upper body bulk from all the swimming over the winter? The water was very calm and it was peaceful with just 3 of us swimming. I found a very nice rhythm after 15mins or so and the pace I was working hard for suddenly became cruising pace. Very happy with my sighting and lines in general too. A mate and I talked about swimming the length of the course from O'Briens bridge in a few weeks we were enjoying it so much, now that would be a good long OW swim
Tuesday am: Pool aerobic swim session
Down on my own this morning and just did 2,700m easy with a few quick 100s dotted in to stay interested. Did a good few tumble turns too which are getting a bit better. Shoulders were tired but a stroke count check was 37 for 50m so still had some length.0 -
shotgunmcos wrote: »The suit felt very tight around my shoulders and chest though and I'm wondering if I have regained some upper body bulk from all the swimming over the winter?
All obvious jokes aside this is a pretty common complaint that might be explained easily - in your case I suspect c) below may be the cause but the others are worth considering too
a) ensure the suits on right ... as in pull the whole thing up - especially around the hips / groin to ensure if there is any slack to be had its at the top of the suit, at the neck and shoulders ... since thats where you'll need it most to ensure you can stretch, pull and keep the stroke nice and long
whilst enjoying the calm waters of the river
b) Since all training and distances to date have been done in a pool without a wetsuit ... your shoulder muscles (triceps as well) suffer a little bit more fatigue when swimming with a suit over the 1600m you swam ... for example - if you regularly swim 2km+ in the pool in a session and dont feel too much shoulder ache after it ... and then swim 2k in open water you might feel it more .. since the warmth the suit can come at a price of slightly** restricting your arms when pulling.
c) shoulders and upper body have more muscle after the hard work during the winter
** not all suits are equal. The majority of the suits Ive seen at races on people are providing durability/buoyancy and insulation ... to provide these qualities they arent always the most flexible. There are wetsuits that cater for those that dont necessarily need assistance with buoyancy or insulation and dont mind that they get one season out of a suit since typically they're the guys getting free suits from sponsors anyhow if you know what I mean.
Anyhow ... I generally put my suits in the bath for a day or so soaking after they come out from winter hibernation to effectively re-hydrate them ... before feeding them O.J, reading to them my race plans for the year and turning on some ACDC to ensure they're prepped for the season ...0 -
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Thanks interested, informative as usual. I'll make sure the suit is pulled up alright at the weekend. I'm also LMAO at the last bit My suit is slung in the back of the car so maybe a bit of that TLC will make it be nice to me, at the very least give it a pep talk about the pending mosh pit* on Saturday morning!
*you would be too far in front to know about this fun 0
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