Thx Joex
I’ll probably skip todays workout since I feel my legs are still tired.
Will do the little brick tomorrow depending on how I feel and do a short swim on saterday with the club.
A 6,5 months old daughter doesn’t help the recovery well at the moment 
Taper is very individual, so what works for one may not be right for another.
For an A race 70.3 I would look for to be between 15 and 20, but no more. The reason I say no more is that you will be sacrificing too much fitness to achieve the form numbers.
If it is not an A race, I would be looking at Form numbers that are positive but < 10
Had a big (for this year) day yesterday training wise and my legs are a bit shredded. Did
Half size Swim
Oly size Bike (virtual hilly route)
Sprint size run
… and some walking
I have another virtual Oly today, followed by a short brick run. … They may be slow 
Race week can also be sofa week…
I’m already happy I can have a race week this year 
So i took @JoeX advise.
I replace Cumberland with Pioneer @ 95% and added 15 minutes @ .67 FTP.
Then went for a 15 min brick run, which i already had decided i was going to run hard but not nearly what the plan called - 20m RPE8.
My right leg failed me on the first step of the run. I was limping for maybe 15 seconds, then the pain got better but couldn’t get any speed. So i cut it VERY short and returned home “running” (was almost speed walking).
My right glute was in pain yesterday… and is still tender today (based on the run). I am not super optimistic about Sunday.
Yikes! Fingers crossed a couple of days of rest is all it needs. Did you do something to aggravate it earlier in the week?
Thanks man.
I did a running wo yesterday (12x1 min Hard/ 1 min recovery) and a VO2max on Tueday. I struggled on Tuesday with Owens, but yesterday was a great day. Hit most the targets (8 were @ 5:40 or better). I think it may be the combination of Owens plus yesterday.
Ill swim and easy bike tomorrow and will do an easy ride and MAYBE an easy short run Saturday and see how it feels.
Woah, that was unexpected! How are you feeling now?
I can feel it, but not in pain. I feel like I have a thick wallet on my right back pocket and I am sitting on it.
Ive been stretching and rolling… hope the pain is gone by Sunday.
I usually run with pain. I never let little things like having pain on BOTH Achilles prevent me from running. But for some reason I decided to not go with it today. And it feels strange.
Think it’s wise to skip runs when you feel pain sometimes - especially with an event coming up.
I’ve made the mistake of lot’s of stretching and foam rolling on a new injury that isn’t ready for it yet, so maybe keep it light until it settles down?
Ah, good point and good sugestion
Im wondering if this could be a position thing on the bike perhaps?
Did you do a brick session last week as well?
It’s been a while since my last update. My Sprint Tri finally got cancelled for this weekend - which I am glad because of shut downs and virtual learning for the kids, a persistant knee issue earlier in the summer and a ton of work, my training completely unravelled in May.
Knee is finally behaving - have been doing a lot of walking to strengthen. I am still trying to get motivated to restart some form of structure, but honestly I am pretty run down with plain life stress. I have put on the calendar to start Sprint Tri bike only base and just see how it goes. To anyone who will actually manage to race good luck!
Yes. Most of my runs are “bricks” (some are wo bricks, most are base run bricks). I dont have the time to double up (do one in the Am, another in the PM).
Ive been wondering that,
There has been a a persistent nagging discomfort in the general area, but nothing like today. There is always some discomfort off the bike, but not to the point where it hurts! Today was different, specially at the start.
Hmm, are you training in aero or upright predominantly or some combination of the two?
Vo2Max (like Tuesday) i mostly upright.
For stuff closer to ftp effort it may be a combination…
for tempo stuff (like .85FTP) I ride on the drops like 90% of the time.
Its hard to tell with these things, I mean it could just be overuse but maybe check your bike fit on the trainer. Good luck with the recovery.
HI All, i am currently doing low volume ssb1 and looking to increase volume over time for the ironman season next year. How quickly would you suggest to add time on the saddle. currently doing 30 min per week ? can i just jump back into ssb1 mv after the low volume or what do you suggest ?
A good way to add time to get ready for longer stretches of saddle time is to extend the cooldown.
My coach suggested 15 min at the end between .65 and .70 of ftp. If you do 4 rides a week that’s an extra hour of saddle time. Over time it adds up