Time to Get Going

okane1

New training log, mainly to keep my focus & get knowledge from others.

Short background: former competitor swimmer who moved to OW racing a number of years back. Past 2yrs replaced swim racing with cycle racing. Did the odd run, nothing crazy or structured.
Passed number of years always did 1No. sprint tri every year but with no structured training for it - rocked up and raced!!

Plan to race a few sprint tri this year, signed up for 3No. (June, July & August).

Update from this week so far

Mon
20min FTP test
FTP 335w (TrainerRoad and Stages)

Tues
Swimming
300m wu
5x100m FC pull on 1.35 (holding 1.25)
5x100 FC on 1.30 (holding 1.20)
6x50 FC on 45 (holding 35)
100m wd

Wed
Run
6km @4.47/km

Thur
Rest: Foam rolling

Fri
60min Bike Turbo
VO2 work
Average 221w
NP 294w

okane1

Sat

Morning Run
5.6km @4.44/km

Evening OW swim
1.2km local lake - beautiful day
Steady pace, 1st ow swim this yr. Getting used to wetsuit and constant swimming

shotgunmcos

Wow with your swim prowess and a FTP of 335 they will be chasing your shadow on the run! All the best with the log

okane1

shotgunmcos wrote: »

Wow with your swim prowess and a FTP of 335 they will be chasing your shadow on the run! All the best with the log

Only problem is trying to link all 3 together. Running legs getting better. Need more pool time, 4no. swims this yr, 5month boy at home really makes you reset your training time available

okane1

Sun

55km tempo cycle
267w NP
255w average

Planed a cycle up Molls Gap but needed a return trip home as rear wheel bearings became loose.
Beautiful weather in the south west.

okane1

Mon
Rest

Tues
60min cycle
VO2 session
Average 233w
NP 308w

Wed
2km swim
200 wu
4x200 FC Pull. Steady on 3.10
2x150m speed on 2.00
3x100 speed on 1.40 (1.15 hits)
4x50 speed on 60 (35s hits)
swimm down

pgibbo

What races have you entered? Looks like you're going well on the bike. Lovely swim times :cool:

okane1

pgibbo wrote: »

What races have you entered? Looks like you're going well on the bike. Lovely swim times :cool:

Hardman Sprint Tri (Valentia)
King of the Hill Tri sprint (Kinsale)
Tri Kingdom spring (Tralee)

Planning on an olympic tri later this summer, either Hardman or a "fun" non TI tri in Sept

okane1

Thur
Bike Tempo 60mins
NP 257w
Average 287w

Fri
Run 7.6km
Main 1min VO2 x 9

Found out the noise from my rear wheel is a result of a 20mm crack on the rim.
Fit for the bin, 4yr old Mavic Ksyrium SLS :mad:

okane1

Up in Mayo for the Bank Holiday

Sun
Cycle 50km
NP 260w
Average 254w

Mon
Brick session
Cycle 20km
NP 291w
Average 276w

Run
2km @4.38/km

okane1

Tues
Bike VO2 60mins
NP 283w
Average 226w

Legs felt very tired, struggled on the last 3 intervals to hold threshold.

Wed
2.1km swim
200 wu
2x400m FC pull hit 5.50
10x100m FC on 1.40 hit 1.16
100m sd

okane1

Thur
Bike 1.15hr
4x10min threshold
NP 287w
Average 264w

Sat
Run 7.2km
Steady run with some sprints
5.05/km

Mon
Run 8.2km
Tempo session
4.43/km

Calf tight after the run
Need to mind it for the week, race on Saturday

okane1

Tues
Bike 45mins
4x7min sweat spot
NP 265w
Average 240w

Wed
Swim 1.2km
200 wu
400m @race pace 5.18sec
2x200 @race pace 2.37
2x100 @1.15
100 sd

griffin100

Curious, when you say 'race pace' have you a specific distance race pace in mind or have you got just one race pace?

okane1

griffin100 wrote: »

Curious, when you say 'race pace' have you a specific distance race pace in mind or have you got just one race pace?

I've a sprint tri this sat so Wed race pace was based on 750m swim. Aim to hold 1.20/21 /100m on sat, weather conditions pending

pgibbo

Nice swim pace. Best of luck tomorrow

okane1

Valentina sprint report

Weather weather weather - man it was unreal. Drove up this morning with the family. Arrived, signed on, racked the bike and bit of chatting.

Plan was to race my race, give it all I can.
Water was lovely, swim was hard. Was leading the swim for 2mins then overtaken. Got on his feet but to quick, dropped my pace and settled into the stroke. Small chop from left side but didn't affect my course. Sighting every 12 strokes is my technique. Came out of water 2nd.

In T1, gear off, shoes on (need to work on T1!). Bike and go. Plan was to hold 300w. First 5km uphill was tough, power jumping 350-400w. Got it back down, head down and hold the power. Felt fine on the bike and I averaged 280w and came back still in 2nd. I think I left some power on the road - take away.

T2 was fine. Shoes on and up the fecken hill. It was tough & I was slow. Turned around and saw 3rd place on my ass. 600m to go steps behind are getting closer and closer and boom, he shoots by. No chance for me to hold his pace. I turned around and saw clear room - I'll settle for 3rd!

Crossed 3rd and happy.

My take aways:
Work on T1
Hold higher bike power
Work on my run!!!

Kurt.Godel

Well done on the podium! The lads that won was streets ahead in every discipline, so you did good if you were close to his swim.

Fantastic day for it alright.

okane1

Kurt.Godel wrote: »

Well done on the podium! The lads that won was streets ahead in every discipline, so you did good if you were close to his swim.

Fantastic day for it alright.

I know the lad who won, serious talent: big future ahead of him.

Congrats to yourself

shotgunmcos

Well done on the podium Okane! Smashing day for any event

pgibbo

Congrats on the podium. Cracking effort.

With your swim ability you could probably sacrifice swim time for extra run time to work on the run.

okane1

pgibbo wrote: »

Congrats on the podium. Cracking effort.

With your swim ability you could probably sacrifice swim time for extra run time to work on the run.

Nail on the head. I'll aim for 1-2 swims a week with 2-3runs a week.
Even though my run was slow I was still happy with it based on a 4wk training block

okane1

Mon
1.10hr cycle
Just spinning the legs, no power meter needed
Average HR 134
Average speed 32km/hr

This week bit mad with work, will struggle to start my new training block until next week.

okane1

Wed
Run 5km
Steady run
4.57/km

Sat
Bike 52km
Tempo spin up Molls Gap
NP 291w
Average 280w

okane1

Mon
45min run
Steady with 5x2min sprints

Tues
60min cycle
Main (3x3min VO2) x 2
Very hard, struggled on upper efforts of 130% FTP (435w)
NP 290w
Average 209w

Wed
Swimming
300m wu
4x200m FC pull paddles
10x100 FC on 1.40 (holding 1.15) tough
100m wd

okane1

Thur
Cycle, local 20km TT
Very windy. Did it in 29.58. I've more to give - need to work on my pacing
NP 316w
Average 316w

Sat
25min run
Steady

Sun
85km cycle
Tempo pace
NP 254w
Average 249w

okane1

Mon
9km run
with 6x2mins sprints
Pace 4.44/km
Right calf gave out just as I got home. Was limping on Tuesday so decided to rest, stretch and foam roll.
Come Wednesday it was a lot better, back to training

Wed
35km cycle
with 5x5min threshold
NP 284w
Average 258w

okane1

Wed
Swimming
300m wu
2x400m FC steady hitting 5.50
4 x (3x50 hit 35, 100m easy)
100m wd


Sat
68km cycle
5x9min Z4
NP 264w
Average 249w

Calf still playing up, no running since last Monday

Kurt.Godel

You see that a lot, swimmers getting calf problems when they up the run volume. Calf guards helped me, have you tried them?

okane1

Kurt.Godel wrote: »

You see that a lot, swimmers getting calf problems when they up the run volume. Calf guards helped me, have you tried them?

Thanks for the advice. I've ordered a pair, looking forward to using them

okane1

Tues
30km cycle
4x6min Z4
NP 277w
Average 250w

TT bike tonight. Worked a bit on pacing and getting used to suffering...