Moser

Trg today:

Bike - 60min power 3x 10min.
Swim - 60min strength tempo inc 8x 200m.

Neilly G

Viner Maxima

Trg today:
45min trigger pointing.
90min ez run.

Neilly G

Viner Perfecta

Trg today:
Swim - Endurance
600 Warm Up & Drills
100FC on 1:35 off 1:45 etc
200FC
100FC
300FC
100FC
400FC
100FC
500FC
100FC
200 Cool Down

Run - 30min ez.

Bike - nothing too tired today.

Kia Kaha

Neilly G

Viner Aeternum

Trg today:
Double run day
Run 1 - 30min tempo run.
Run 2 - 50min ez run.

Kia Kaha

Neilly G

Willier Cento Uno Superleggera

Trg today:
Swim - Tempo/Strength
200FC Warm Up
4 x 50FC L/R Single Arm Drill +10
4 x 50FC 6 Kick Rotate Drill +10
5 x 50FC Anti-Paddles (moderate/hard) +60
4 x 200FC Paddles on 3:05 off 3:30
5 x 50FC Anti-Paddles (moderate/hard) +60
4 x 200FC Paddles on 3:05 off 3:30
100 Cool down

Kia Kaha

Neilly G

Cervelo P3

Trg today:
Bike - 2.5hrs was enough as it was so cold in the garage.
2x 60min @ 82% FTP. 10min RI.

One calf felt stiff from the cold so no trans run.

Kia Kaha

Neilly G

Cervelo P2C

Just for Greg Mac, a pic of the most underated TT bike out there (being smashed by the late great Jason McIntyre, RIP).

Trg today:
Bike - 60 & 30min @ 85% FTP. RI 5min.
Run - 15min tempo pacetrans run.

Kia Kaha

Neilly G

Ridley Dean

Trg today: Swim

300 Warm Up incl. kick & mixed strokes
5 x 50FC off 60
5 x 50FC Paddles off 60
5 x 50FC Anti-Paddles + Pull off 75
5 x 50FC Paddles off 60
5 x 50FC Band off 90
300 Cool Down

Kia Kaha

Neilly G

"WHY-EVEN-BOTHER" Workouts

Thanks Endurance Corner for putting a name to what seems like most of my Bike workouts at this time of year.

WHY-EVEN-BOTHER (WEB) Workouts!

14 month ago I did IM Western Oz and did a decent time. OK swim, good bike, and as good as I could hope for injured run. Back then my swim training had gone well (it never seems to translate to open water as I’m more Popov than Swallow – yeah get me and those comparisons!) and my bike FTP was in the stratosphere. I won’t say how high for fear of being accused of bullshitting. My running, well lets say I put a hell of lot of time into the stepper. So much that I could have got a job as a Sherpa on an Everest expedition no sweat (except for the boredom).

Now I'm 5 months out from one of my AAA races, my swimming is going very well and is not that far off previous PBs. My running, well I am running so that’s a bonus. 5x a week at around 3.5hrs a week average so if nothing goes too wrong (I wish I’d not said that) I must be looking at substantial gains, surely?

But what about the bike? This is where the WEB workouts come in. I feel like its not improving (on 5-7hrs aweek) and anything near FTP feels like hell after 15-20mins and my heart rate is still really low which indicates a complete lack of bike legs. Now I know you can’t chase multiple rabbit/hares, or whatever the analogy is, and running is my emphasis at the moment but it still hurts to be so far away from my peak and not be more than chipping pebbles away on my way towards it. They all seem to be WEB workouts.

That was until last night when I ventured in to my new ‘Turbo Dungeon’ to unpack moving boxes, and do a workout - pictures to come soon ‘Turbo’ - and turned over my White Board. I have one for workouts so I don’t lose track of sets/reps/times etc and yes I know it’s sad. The other side of my board had some old training weeks on it. Weeks 7, 8 and 9 from my old 20 week programme leading in to IM Western Oz to be exact and behold I am showing the same wattages now that I was then and I am still more that 20 weeks away from Roth.

So now I will persist with my WEB workouts and resist the almost overwhelming urge to hit the VO2 max and Tabata intervals, in the knowledge that if I did it back then, when I give my training programme more bike emphasis later in the Spring I can do it again but this time backed up with a better swim and run, and a more solid bike foundation to may be edge beyond it.

The moral of the story is to not let winter biking get to you. There is still plenty of time for the bike for a triathlete.

Today's trg: Bike - 2x 20min @ 95% FTP. RI 5min.

Kia Kaha

Neilly G

Cervelo R5

Trg today: Double run day
Run 1 - 30 min at tempo pace.
Run 2 - 75 min at endurance pace.
No calf reactions so far. Yippeee.

Kia Kaha

Neilly G

Cervelo P4

Trg Today:
Swim - 8x 200m with paddles on 3.05 off 3.30.
Bike - 3x 10min @ 85% FTP using 35-45rpm. RI 2min.

Kia Kaha

Neilly G

Kuota Kween-K

Today's trg:
Trigger pointed for 30mins.
Run - 80mins endurance pace below 145bpm.

Kia Kaha

Neilly G

Argon 18 E114

Training today:
Swim - 2k worth of 50s lots of variety with band/paddles/pull.
Bike - 60min and 30min at 80% FTP . RI 5min.
Run - 3omin tempo trans run.

Adusting my basic week to get a bit more rest in as I'm getting much less sleep at the moment. Hopefully it should bring on my biking which feels very average at the moment.

Kia kaha.

Neilly G

Shiv - The Ugliest Paint Job in the World.

OMG!

Storck Organic - Probably the ugliest bike in the world!

A bit disappointed. Test week and a little bit of an improvement in everything but not enough for the pain induced.

Trg today:
Swim - 400m TT in 5.54.
Bike - 60min FTP effort saw an 11W improvement.

Feel absolutely knackered tonight.

Kia Kaha

Neilly G

Look 695

Compromised long bike turned into a short(ish) turbo. Finishing off the house move and settling in etc...

Trg today: 2x 30min @ 80% FTP. RI 5min.

Kia Kaha

Neilly G

Storck Fascenario 0.6

Trg today: 45min ez run. Managed to run 5x this week with no ill effects. Nothing longer than an hr but v. happy with that.

Kia Kaha

Neilly G

Free Speed (Time RXR)

Trg today:

Swim (threshold) - 10x 100m on 1.30 off 2.30.
Bike (tempo) - 2x 30min. RI 3min.

Free speed. What is free speed? It's picking your 'worst' sport and emphasising that rather shying away from it. For most people that means the swim. Triathletes often play the 'swim doesn't matter' card, especially for IM, but its one off the best ways to get ferociously fit (assuming you do the other sports pretty frequently as well) and it allows you to be at your best for T1 and T2, even if your 5x a week (yes swim dodgers 4-5x a week is essential) in the pool doesn't mean that your that much faster in the long run - I'm talking swim 'fitness' here. 10-20mins isn't to be sniffed at in an IM swim but you can gain a hell of a lot more (and lose it!) on the bike and run. I can't say enough though how I feel hitting the swim hard will help you as a triathlete through your race. There are many ways to skin a cat. Long, medium and short distance intervals. Sprint to hearts content if you like. 5k of 50m sprints alternating ez and hard if your perverted in that way but 12 weeks out from you chosen event start putting in a long straight ez swim once a week getting up and even past your event dist in one go. It's amazing how many people complain about their backs, shoulders and calves after the swim in a race. Did they train specifically for that distance though? I'm guessing you can answer that question for them.

Kia Kaha

Neilly G