Ok, now I am back again on the TR Triathlon boat.
After finishing IM Frankfurt this year with complete TR LD LV Training, I was wondering, if I shouldn‘t try a different approach with some Dan Lorang Trainingpeaks Plans.
But I‘ll try TR again for the next season and focus on 70.3 (became a father few weeks ago and want to have some time with the family).
So TR HD LV started today. Goals are 70.3 Ingolstadt and 70.3 Zell am See.
Ingolstadt is in may, what allows me a complete BBS cycle and after that I‘ll continue with build and specialty until Zell am See.
Maybe I‘ll replace some of the 80% Ftp workouts with longer Z2 rides and pulling on of the swims on mondays.
IM 70.3 Memphis 2020 was just announced a few days ago. For anyone planning on racing, they posted a course map that shows the run as having 800 ft of elevation gain. A buddy went out and ran it today and per his Garmin and Strava, it’s more like 400 for the full course. Not certain where they got their data but thought I would share.
Last year i ended up just ditching the trainerroad plans and just doing easy low intensity to ensure i finished.
Swim: not super worried about it, i know i have a much faster swim in me and that we me just going out cruising. I think i’ll make easy gains just getting back in the pool. I used to swim so i can get away with 2 days a week and still seeing gains right now. I’m currently not swimming and probably won’t start until January.
Bike: Didn’t feel great at all but i wasn’t too fussed given how things went in training. I know i have potential for huge gains on the bike.
Run: Was running once to twice a week leading up to it. Typically short as i was struggling with Achilles tendinitis. After some time off i’m currently adding it back in based on a run/walk protocol. I’ve previously run a 1:53 half before.
Currently i’m part way through SSBLV2. I had great gains on SSBLV1 199 > 216. This combined with running twice a week feels like just about my limit. (This is my second attempt at structured training). I’ve found typically the rails start coming off at 500 TSS. (i found this out by going on 2-3 hour mtb rides with my buddies combined with SSBLV1). The combo just smashed me.
@614irondad yup, that is my current plan with some modification. Just doing SSBLV 1 & 2, as i’m a bit time crunches or else I would be doing it the more traditional route. All of the running that I’m doing is pure Zone 2 and no higher. Also, i’m lifting once to twice a week. Low volume low reps. one day heavy one-day doing accessory work.
My current plan is to finish SSBLVI, take a week off. Then doing base build specialty for the half distance. I was also thinking that given how intensity seems to wipe me out was thinking of maybe just doing Base twice then build. Given how new i am i would likely still see decent gains and further solidify my base for future years.
Hmm, tricky. As the TR guys say, not all TSS is equal, and a (perceived) 500 limit is quite a constraint. Im thinking we need to build the engine and look after it so you can handle the training stress better.
More tricky. More look after the body!
I think you’re on the right path doing SSBLV now. Let the cycling plan take care of your cycling and focus on nutrition and recovery, and any physio therapy you need.
In terms of building the engine, and avoiding injury, I think swimming is your friend here. I’m a recent convert to lifting, but in your situation I think you’ll get more benefit now from the swim. Time constraints aside, you can ramp up swim volume without fear and build that training capacity so that when you start HD LV you can back off the swim as the run and bike pick up. Plus you could easily see your swim time drop quickly and have more in the tank in T1.
That sounds like a solid plan to me. It sounds very achievable for me to potentially knock off 30 minutes of your bike.
Your key will be to follow the program consistently.
Doing SSB with easy run/swim and then going into HIM BBS is a great way to start and you will be very ready to take on the plan. Don’t overdo the run at this phase of the year. Consistently getting in some medium runs, maybe below 40-45min, will set you up well and give your body a chance to prepare for the impact that’s going to come, so that you can stay injury free.
At the start of HIM base the bike will feel a bit too easy after SSB2 but don’t feel down about it, it will set you up to perform well with the other disciplines as they pick up in volume and later intensity.
This is a good point, and some of us keep the run intensity down throughout the year. My maximum run pace for intervals is just under 5k pace, I’m not doing RPE 9/10 work anymore.
I’m also in the camp of doing less intensity vs less easy/volume. But what I’ve noticed is all of us respond differently to different stimuli… but if @Ripi was getting beat down a bit from the low volume plan I would be swapping out some of the harder sessions with some good solid steady state efforts. If it creates better compliance and consistency that is always a plus compared to getting too tired and then failing workouts.
Thanks for this. Ya the VO2 Max run work just crushed me.
i listened to Cam Wurfs run tips and he said something similar. He almost never ran faster than his threshold when running. I think that’s what I’ll convert any sort of running interval work too. Just threshold or near threshold work.
I have just discovered these 2 TR Ironman threads and have read through the 2019 thread and the beginnings of this 2020 thread to get a feel for the information shared and some of the personalities regularly involved. Been plugging away for a week or so. Pretty good test of endurance on it’s own!
I am NOT training for a 2020 Ironman race. However, I am getting ready to get ready for the 2021 Ironman Texas. This will be my first year in the M50-54 age group.
As far as background goes, I’ve been using TrainerRoad since 2017. I’ve been a triathlete since 1994 and have raced 25 Ironman distance races since 1996. My Ironman PR is 9:56 (1:04s/5:01b/3:41r) at 2009 Ironman Florida. Have not raced a full Ironman since the fall of 2015 due to a chronic Achilles tendon issues.
I’d love to be in sub 10 hour shape again by the time IMTX 21 rolls around, but I’m going to focus on process oriented goals instead of outcome based goals.
I am 6’2.5” (189 cm), ~183ish lbs (83 kg). FTP 300 watts and doing Sprint Triathlon High Volume Base plan. Will do this 4 week base period 3 times before build and specialty high volume sprint triathlon plans. Last year was my “comeback year” from getting Achilles issues under control. Did a half ironman and Olympic. I was pleased by both races, but was definitely shaking off the rust. In 2020 I will only do some local sprint triathlons which I can sleep in my own bed.
I have already mapped out some training benchmarks and process oriented goals for 2020. If I can meet these goals by October 2020, I will give myself “permission” to sign up for Ironman Texas. If I am shy of these goals then I will be forced to plan B…
Sorry about the length of this post, just giving some context on who I am. I look forward to the insights and perspectives that the regulars on this thread can provide.
I essentially want to be faster before I go far again. I’ve spent far too much time chasing training volume to the point of diminishing returns. To avoid that rabbit hole again, I am focusing of 90% execution of the mainsets of the short course plans. This takes me out of my comfort zone!
If I can focus on quality execution more than simply filling a training log with volume stats I believe that I can get my bike FTP from 300 watts to 320 or better and my run power via Stryd CP from 310 watts to 330 or better. If I can execute training that way and reach these levels, I believe that I will be in a good spot to execute an Ironman specific training plan in a manner that will set me up for a race that I can be proud of.
So i just looked at my TSS for the bike at lanzarote this year, Im guessing 455 is high, and might explain why i was knackered half way round the run…?
In fact my garmin says it was 551 tss! My ftp at the time was 198. Average power for the ride was 127w, Normalised power 156w. Intensity Factor 0.798. Took 8h40 to get round…
Just ramp tested yesterday after eight weeks of training and enjoyed a nice FTP bump (254 → 273), more in line with where I was at earlier this summer. Good to see progress but I’m not looking forward to Phoenix tomorrow. What used to be low sweet spot is now mid-tempo, and 75 minutes of it…ugh.
enjoy the journey and keep us posted