11 hours (2.25 swim, 4.5 bike, 4 run) gets me ~720TSS and weary legs. The end of next week is going to be where a decision regarding one more week at this volume vs. getting injured has to be made.
My aerobic decoupling is getting a lot smaller ... long run and ride for this week were < 3%, so I think it's time to start increasing the "race-likeness" of the workouts, mainly in the form of some near-race-pace work in the last 10k of the long run, but mostly just increasing the force/endurance portions, I guess longer stretches at threshold.
Sunday, January 29, 2012
Wednesday, January 25, 2012
Mid-week 13
This is shaping up to be a large volume week : 12.5h, if I get everything done I plan. Of course, if could all go to hell at any given moment, if I end up sick, or boy ends up sick again. I'll see if I can hold the training at the same volume for two more weeks, then drop down in week 16 (aka test week). Last week I racked up ~625TSS on 9.5hrs training, a couple more weeks like that will be great.
Friday, January 20, 2012
Plans ...
New this year is an emphasis on bike racing, I'm really not sure what I'm doing there yet, so less targets, going to target my two triathlon races and emphasize bike fitness and learn from what falls out of that.
I'm also taking a big chunk of time in the middle of the summer (after Peterborough) to just enjoy being on the bike.
Run:
Chilly Half - March 4
Around the Bay 30k - March 25
Waterloo Half Marathon - April 29
Bike:
Paris-Ancaster 60k XC - April 15
Tour De Grand - June 10
Tour De Waterloo - June 24
Centurion Collingwood - Sept 16
Tour de Hans - Oct 1
Triathlon:
TTT - May 20
Peterborough half - July 8
Week 12 coming to an end
Swim
CSS pace is down to 1:43min/100m from 1:52min/100m from October, I'm feeling better about my mechanics, and am building fitness now with longer sets (usually 500m), and swimming more band/pull buoy sets to keep from practising "tired swimming form".
Run
Long run is out to about 20km now, realized I need to really think about my pacing on these now if I want to go under 1:30 at the Chilly, that's 4:16 min/km. I'm starting to make the longer runs more like the race, ie., slower start, faster last half, and trying to get closer to that target pace in the last half.
Bike
In week 3 of the Jorge Martinez 16 week set. My goal is to push my CP60 up from 230 to 250 (which is then about 260 outdoors). Main problem is motivation in the morning, the Central Governor is much more generous in the evenings.
CSS pace is down to 1:43min/100m from 1:52min/100m from October, I'm feeling better about my mechanics, and am building fitness now with longer sets (usually 500m), and swimming more band/pull buoy sets to keep from practising "tired swimming form".
Run
Long run is out to about 20km now, realized I need to really think about my pacing on these now if I want to go under 1:30 at the Chilly, that's 4:16 min/km. I'm starting to make the longer runs more like the race, ie., slower start, faster last half, and trying to get closer to that target pace in the last half.
Bike
In week 3 of the Jorge Martinez 16 week set. My goal is to push my CP60 up from 230 to 250 (which is then about 260 outdoors). Main problem is motivation in the morning, the Central Governor is much more generous in the evenings.
Sunday, January 8, 2012
2011 Season Lessons
I read through "Companion to the Triathlete's Training Bible" by Joel Friel last night, one of the suggestions was to look back on last season and see what overall issues you had the last season and if there were things you can pull out to focus on this season.
1. Chilly Half Marathon
Sick for this one -- went out too fast. Had a minor bout of hypothermia after the race was done and I was trying to get back to my car; shaking, stupid, maybe poor fuelling? 1:45:00
2. Around the Bay 30k
Also sick -- decided to just cut back and be very conservative. Excellent results though: I went out at 5:15, stuck to it, despite all the people running past me, then finished strong. The pace crept up a few times, but I felt good all the way through. 2:30:00
3. Paris-Ancaster 60k MTB
Epic weather, just went by feel. There are enough portions on this course where you have to slow down and just get in line to get through the singletrack, etc, that I had lots of recovery. Need to fuel more.
4. St. Johns 1/2 Marathon
Set a PB, 1:32:10. Cool weather, a couple gels.
5. Ohio Triple T
Big lesson was to hold back through the first two races, way more than I thought I needed to.
6. Guelph Lake Oly
2:33:something -- I felt like I was going harder than the time reflected. One of those days.
7. Belwood Sprint
Got nipped at the line for 6th place. I gave up with about 50m to go after he passed me.
8. Guelph Lake II Sprint
4th in my AG with more or less the same performance from Belwood. Run felt effortless.
9. Scotia waterfront half
Out too fast, 1:35:21, bad finish, really hurting.
Things to do better in 2012
1. Hold back in the first half of the race -- you know you’re not going to feel as good as you think.
2. Fuel more. This is the year of maltodextrin.
Sick for this one -- went out too fast. Had a minor bout of hypothermia after the race was done and I was trying to get back to my car; shaking, stupid, maybe poor fuelling? 1:45:00
2. Around the Bay 30k
Also sick -- decided to just cut back and be very conservative. Excellent results though: I went out at 5:15, stuck to it, despite all the people running past me, then finished strong. The pace crept up a few times, but I felt good all the way through. 2:30:00
3. Paris-Ancaster 60k MTB
Epic weather, just went by feel. There are enough portions on this course where you have to slow down and just get in line to get through the singletrack, etc, that I had lots of recovery. Need to fuel more.
4. St. Johns 1/2 Marathon
Set a PB, 1:32:10. Cool weather, a couple gels.
5. Ohio Triple T
Big lesson was to hold back through the first two races, way more than I thought I needed to.
6. Guelph Lake Oly
2:33:something -- I felt like I was going harder than the time reflected. One of those days.
7. Belwood Sprint
Got nipped at the line for 6th place. I gave up with about 50m to go after he passed me.
8. Guelph Lake II Sprint
4th in my AG with more or less the same performance from Belwood. Run felt effortless.
9. Scotia waterfront half
Out too fast, 1:35:21, bad finish, really hurting.
Things to do better in 2012
1. Hold back in the first half of the race -- you know you’re not going to feel as good as you think.
2. Fuel more. This is the year of maltodextrin.
Friday, January 6, 2012
Into the thick of it
This is week 1 of 20 leading up to Ohio Triple T ... stops along the way are a half-marathon, the 30k bay running race, and a 60k cycle-cross race.
Training time will likely be between 9 and 10 hours a week, however this could all fall to pieces at the drop of a hat (ie., job workload increases, sick child, etc.).
Plans:
It's a bit of a dog's breakfast right now: I'm following the winter cycling plan from E3, the half-marathon plan from FIRST scaled up for the Bay Run 30k distance (long run is longer, interval run stays the same, temp run stays the same), phasing in 6 days/week running a la BarryP, and swimming at UW on my own, following the wisdom of Joel Filliol, and the old German guy who used to swim beside me at the Y, which is "longer sets at threshold. Oh, and bands for pull." eg., today was 50x50 (20 swim, 15 pull w/band, 15 paddles/pull w/band) on 5 seconds rest.
Training time will likely be between 9 and 10 hours a week, however this could all fall to pieces at the drop of a hat (ie., job workload increases, sick child, etc.).
Plans:
It's a bit of a dog's breakfast right now: I'm following the winter cycling plan from E3, the half-marathon plan from FIRST scaled up for the Bay Run 30k distance (long run is longer, interval run stays the same, temp run stays the same), phasing in 6 days/week running a la BarryP, and swimming at UW on my own, following the wisdom of Joel Filliol, and the old German guy who used to swim beside me at the Y, which is "longer sets at threshold. Oh, and bands for pull." eg., today was 50x50 (20 swim, 15 pull w/band, 15 paddles/pull w/band) on 5 seconds rest.
Sunday, January 1, 2012
Long time no post
Finished up the swim block, I feel better about my stroke, but not a lot of fitness gain, I suspect. I think that the swim is going to be the red-headed stepchild discipline this year, what the 15-week bike focus starting on Tuesday, and my run volume ramping up for Around the Bay.
Did an 18k at what was supposed to be 5:00min/km, but ended up being 5:30min/km. I blame the champagne last night, and that it was dark until about 30 minutes from the end of the run. The 15k on Tuesday felt a lot easier, and was at 5:12min/km. Lesson learned : Stay on the sidewalks, avoid trails to keep feet dry, and not strain hip flexors trying not to fall over.
Registered for Chilly Half at the "before Jan 1" price, so minor victory over the Man there.
Did an 18k at what was supposed to be 5:00min/km, but ended up being 5:30min/km. I blame the champagne last night, and that it was dark until about 30 minutes from the end of the run. The 15k on Tuesday felt a lot easier, and was at 5:12min/km. Lesson learned : Stay on the sidewalks, avoid trails to keep feet dry, and not strain hip flexors trying not to fall over.
Registered for Chilly Half at the "before Jan 1" price, so minor victory over the Man there.
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