Welcome to the thread, rarely hear of negative splits on the bike leg - how was the swim and run?
I always take a break after the long course event. IMO your first two weeks after IM should be Active Recovery only; 2 short swims and bikes, and two short walks. Take the time to focus on nutrition plans and recovery. After two weeks any hidden injuries should have surfaced, so you can make an informed decision on bringing back in running and ramping up the swim and bike intensity.
Have you got a race soon? If not I would be looking at taking my off-season now, or LV base plans.
Okay, November flew by and already it’s time for December Roll Call!
Are you clinging on for dear life in Speciality, or trying to decide if you have enough fans in the pain cave before you start Base?
After a solid October on the bike I started SSB LV 2, consolidating 3 lifting sessions per week, and gently ramping up the run when I finally succumbed to bronchitis. Listened to the TR team and have had a week off so far. Taken the time to buy new turbo trainer, shoes, socks, running jacket, etc., etc.
Oh and I still haven’t committed to Oman 70.3 yet.
@JoeX can you include me on the roll call for Taupo WC?
Want to do a full IM next year as well but it’s been hard to find races in the US that will fit in the training schedule for Taupo late November since it is already off season for us. I have my eyes on IM Florida but haven’t pulled the trigger yet.
Currently 4 weeks into mid-volume full distance base – I did about 8 weeks of base building before starting, and just restarted the plan so that the end of specialty lines up with IM Lanzarote.
Things are going well. Just saw a 7% bump in FTP (now slightly above my early summer numbers) and have been seeing consistent improvements in both running and swimming. As I’m still in my first year of doing triathlons, I expect I’ll keep seeing large gains for a while simply due to improving my base fitness.
Three goals for the winter:
complete every workout in good form
drop about 10lbs to get to a race weight of 145lbs
don’t get injured (most important of the three)
Currently trying to figure out how I’ll accomplish number one during holiday travels – I’ll have pool access and be able to run, but biking will be tricky. I’ll be bringing my favero assiomas to hopefully use on a gym bike, but we’ll see if that works. Also considering investing in a treadmill so I don’t have to worry about slipping and getting hurt running in the snow this winter.
Fitness goals for the winter:
run a sub 1:25 open half marathon (currently I’m in the low 1:30s) and run at least 3mi per day for the next 100 days (stupid slowtwitch challenge thingy)
get my FTP up above 4 watts/kg (currently 3.85)
swim 1000yd in under 14min (1:24/100yd pace) (currently at 14:43 or 1:28/100yd pace)
Last cool bit of news – Flo Cycling put out an application for their factory racing team about a month ago (open to all levels of racers) and it looks like I’m in! The best part is that the team gear perfectly matches my bike – I’ll upload a pick once it comes in.
edit: Anyone have a recommendations for their favorite full IM in the continental US sometime after August? Possibly looking at IM Maryland.
The news at this end is that my husband has a new job and we’re going to be moving a couple of thousand miles across the country at the end of the year. Needless to say moving sucks and my goal until we are settled is to just stay consistent, and to not stress too much about the potential for the bikes being damaged in transit.
It’s also rather put paid to our plan of driving to Penticton so I’m guessing we’ll be purchasing some bike boxes and flights in due course.
The good news is that we are moving to an area with great access to running trails, open water swimming, bike routes etc so once the weather warms up enough to get outdoors it should be great.
I’m not sure how you inserted your November tss chart? Did you copy and paste a section of a spreadsheet or is there a tool on the forum toolbar that I could not find?
Anyway, here is a quick snapshot of my November s/b/r tss totals:
Week 1
S- 22
B- 235
R- 208
Week 2
S- 71
B- 327
R- 340
Week 3
S- 67
B- 304
R- 340
Week 4
S- 86
B- 446
R- 340
Not included in the tss totals are 2 x 30 minutes resistance training each week.
