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A special post all for you 
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I’ve had a busy month training, the plans all changing, sorting my swim routine out and just last week joining two masters swim sessions which have given me a LOT to think about.
The lower TSS TrainerRoad Plans seem to be not interfering with my run or swim so things seem okay, and I’ve sneaked in some extra hours outside without being exhausted. Two more weeks of Olympic HV before I ramp test which I guess will be the first sign of the plan’s effectiveness.
I’ve been using Garmin Coach for my running, Greg McMillan, 5 days per week and it’s got me back to my target volume and at a faster pace than I was doing. All seems good so far.
| W/C | Plan/Race Week | Bike TSS | Run TSS | Swim TSS | Lift TSS | Hours |
|---|---|---|---|---|---|---|
| 03/05/2021 | Olympic Build HV 1 | 263 | 177 | 130 | 0 | 9h 36m |
| 10/05/2021 | Olympic Build HV 2 | 223 | 191 | 129 | 0 | 9h 47m |
| 17/05/2021 | IMVR 70.3 | 345 | 173 | 230 | 0 | 12h 23m |
| 24/05/2021 | Olympic Build HV 4 | 286 | 268 | 165 | 32 | 12h 15m |
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Thanks @JoeX!
Funny enough I have been doing some funny stuff with my training and it has worked out well for me. This is literally what I have been doing
3-4 endurance rides a week
1-2 zwift races a week
Running whenever I feel like it.
Been doing anywhere between 40-70km/week running (my normal run is roughly 14km 2-4x per week, long run is 20-22km 1-2x per week) all low intensity.
For reference, my enduro rides are actually all baxter or variations of it lmfao. Its actually kind of pathetic.
I have been able to get >4.6w/kg doing this for a few months now. I am not even sure if I will bother doing a structured plan anymore because this seems to work so well for me. I think I am doing polarized training but tbh I just do what I feel like and its been more effective than any plan I have done before.
I have no idea when I will race again. Some races are tentatively lined up, but I am not training for them. If they happen, I will train into them (with a 3-4 week leadup) and yolo. I am just noodling around with my silly wattage now and loving it. I really don’t miss racing at all. When everything opens back up, I might do some destination races for fun only… I don’t really care anymore about Kona, worlds qualifications etc. I guess I am just enjoying running and biking (and hopefully some OWS soon). I would like to put it all together and just hammer it for a race, but like… for the next while, I think I am happy just enjoying myself outside or on the trainer for fun. No races. No pressure. Just for shits and smiles.
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Thank you @JoeX - training had been going really well, but I’ve been struck down by a chest cold. Negative covid test. At the end of base phase and itching to go, especially because I’ve just been accepted into the beta. But I dont feel good about taking a ramp test tomorrow.
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Morning @JoeX et al, training is going well. I’m 17 weeks out from a road race and next 70.3 is in December. Solid base block underway and I’m in week 3 of a VO2 focussed bike block.
Swim coaching underway. Still feeling like a walrus out of water 
Outside of training my Princeton Carbonworks Blur disc wheel arrived. Very happy!
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Thanks Joe.
Training has had its ups and downs, I started on the 70.3 mid plan and have done the runs and swims on that usually within a day of schedule. I switched out all the rides during the build for the 8 week polarised plan and have got a decent base now which was lacking pretty bad.
Haven’t done a ramp in a while but do find that over ftp work is really hard, even only 5-10% over would see me fail the set at time which was pretty disheartening, but may be just the level of fatigue I seem to be carrying on a daily basis.
Had about 4 days off last week due to a back injury flare up. Aside from that have had a couple weeks over the last 6 months off due to illness etc.
I think the race is in a very tentative state as Victoria just got locked down, so the starting field just got smashed to bits. I guess the saving grace is that they run the full at the same time.
Race is this Sunday, 6 June, 0630 Aus eastern standard (+10gmt).
Race number 2477
Bike is off the trainer and shiny clean, ready for a morning ride outdoors tomorrow for a shakedown with a borrowed 606 firecrest set. At least I’ll look the part haha
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I recently started listening to That Triathlon Show podcast. Last episode had a guest taking about physiology and aerodynamics. He said one thing that really surprised him was how much aero gains you can get with calf guards. (Different than compression sleeves). Similar gains as getting a fast tri/speed suit. I am going to pick up a pair soon, before 70.3WC. Should be able to put them on under your wetsuit and wear them all race.
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Thanks for the roll call @JoeX
May looked like this…
Swim: didn’t get much in, about 3000m per week. But, I’m getting back on track over the last week.
Bike: I’ve transitioned to almost all outdoor unstructured riding. I’ll target some longer climbs etc but I am working on more Z2 long rides. I enjoy them and I need to get back up to longer rides for IM Canada. I’m averaging 5-6 hours a week on the bike and starting to ramp that up now.
Run: I had a really bad tempo run at the beginning of May that just cracked me. So the rest of the month I only did a couple short easy runs as maintenance and allowed myself a good break. This last week, I just started on a BarryP run plan which I’ve wanted to try for a while now. Seems like an ideal time because I wasn’t tolerating run intensity very well.
Overall May felt like a bit of a slump, and I was a bit pessimistic about events happening in Canada this year (or me being able to travel to US for events) but May was a good month in B.C. for vaccine rollout and our case numbers are coming down. Restrictions are easing and the re-opening plan for the province looks promising. I am re-energized for a IM build through the summer.
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Hey @JoeX and everyone.
I’m still in the Base phase of the Half Distance MV plan. I did update to the new plan and haven’t had any issues with the workouts other than this past month probably being the busiest month I’ve had in the last year and a half or so. Two more weeks of my kids’ Little League season and then I’m hoping to be more consistent with getting all my workouts in as scheduled. I will probably replace some rides with unstructured outdoor rides and a little mountain biking.
As always, it’s great to see everyone else’s comments on their training and races. (Awesome race report @Gnome and great performance!)
Is anyone using a Stryd for their run training? If so, are you using a Stryd plan or something else? I’ve been running with one on my shoes for the last month so it should be dialed in on my power now, but I haven’t looked at any plans yet.
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Thanks @JoeX
HV IM. IM Chattanooga, two more weeks of Base Period. 16 weeks until race day.
The first week of May I did a 70.3 5:28 good enough for 3rd in my age group
Saturday I did a local 10k, worked out as the plan stated, ate Taco Bell for dinner Friday night. I did not ever feel like I was pushing myself and could have run a little harder, 10K time of 43:01 race time 43:16 4th in age group. Proper reset and nutriton would have resulted in a PR. This is the second road race in a month that i missed a PR by 20 seconds 
, last month it was a half marathon.
For the month
Swim 37,000 yards Swim is down a little more than expected, we have been short on time for our open water swims, and the lifeguard was late twice for Masters
Bike 500 miles
Run 106 miles
Strength 5 hours
Total time 57 hours
TSS Average 487
For June an Olympic on the 19th. Going for a PR in the race and possibly the 10K.
My goals for June, improve nutrition, increase water intake througout the day.
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Thanx @JoeX
Took the doc’s advise i.t.o rest and started training on 11 May again. Plan is to get back to training by only doing bike for a few months. I have 3 cycling events/races coming up so want to focus on those first.
Trying the Experimental POL plan (6 weeks) and so far so good. 100% compliant.
Doing pilates and a very small amount of weight training too each week. Enjoying it and am sure I will see benefits from that.
Plan for June is to complete the current cycling plan and see if I can maybe get myself back to swimming a bit. Even if just a few unstructured, casual sessions. We’re getting into winter properly over here, so motivation might be an issue on that front.
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Despite my terrible St George experience, May ended up being a really good training month. I was able to finally get in the pool more as covid restrictions have been lifting. I got into the AT beta which has been nice, I really like the levels and progression system.
I’m still pretty nervous for Ironman CDA but I’m feeling a lot better than I did a month ago.
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2 weeks til Eagleman. Body still feeling a bit meh. Keeping things easy. 16 mile run with my girlfriend and 80 miles of riding the next day. Not sure if that was a good or bad idea yet. I might get 3 or 4 quality sessions in before the race. Afterwards I will finally take some time off.
I was planning to take a 70.3 WC slot at Eagleman but now deciding against because of cost.
Starting to interview coaches and looking for a good fit. I feel I need the extra set of eyes to get my to Kona in my best form. I don’t plan on returning to Kona for a while so I want to do it right the first time. Trying to decide if I really want to afford $4-500 a month
So yeah, June for me will be racing, resting, and season planning for me!
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Great to hear you’re bouncing back 
May was another solid month. Found out Lake Placid is a go, which was a pleasant surprise. Swim is progressing well, definitely lost some top end speed but endurance and sub tempo efforts are great. Looking to transition my longer swim to OW over the next few weeks. Bike is also good, starting to really practice my race nutrition plan as well as some “alternate” plans, and actually getting outside on the TT bike. Run is as good as can be, going to try first proper long run since the injury sometime this week, so that’ll inform whether I’m planning to run or sightsee during the race.
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Did my longest ride of the past 20 years at least a week ago 160KM on the local Derby Sportive here in the UK, massively hilly to the outlaw course so my respect for Triathletes who can do these hilly courses on the bike then the run have even more respect, so those lightweights that pick flat course like myself are just tickling the surface
So that aside, after the bike I took a 5days off from training (decided cliff bars are my goto solid food) , my legs after the bike were fine, felt ok the day after but knew I had done something but not in a DOMS walking up the stairs sideways type way which was me 36 months ago after my first 5k run My first outdoor swim on Saturday morning went ok but not quick as expected but felt really good after 1700m or so bloody cold . Another 100KM ride on Sunday which was shared with friend for the first 40k nice and easy but then i broke myself for the next 60 and felt it Monday morning
Back on it now though, 8 weeks to go and fairly happy, time to start watching the diet though.
Downside i broke the TT bike so thats out of action for 2 weeks due to parts grrrr
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Thanks @JoeX I’m mainly focusing on the Oly distance, but I might just sign up for a local 70.3 here (Square Lake Triathlon) after my A race and see what happens when you take an engine tuned for short course and run it for twice as long as it was intended 
That would be this Sept 12th
I’m feeling pretty good about doing that though as I’m still getting in my 3-4 hour bikes in and my long runs are going out to 25km. I think I’ll still be competitive at that distance, just not optimized for it. The other interesting aspect would that that I’ve got a 2.5 week trip to Alaska in August so I’m going to need to smartly ramp up my bike and hope I don’t lose too much fitness there, but it’s at best a B race and maybe even C I’m doing mainly out of curiosity.
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Had another solid, but fairly “boring” Base building month of May (last two weeks of Base 2/first two weeks of Base 3). Picked up a strained achilles at the start of the month that has been lingering on even with reduced mileage–I’ll probably rest it even more now that a virtual run distance challenge I had signed up for is over though. Ironman Canada (August 29th) seems like it might actually happen and the two 70.3’s that were deferred from last year (Great White North - July 4th, IM Calgary 70.3 - August 1st) also look like they’re going ahead with Alberta’s re-opening plans going full steam ahead to be open for the Calgary Stampede. Definitely feeling a little nervous about actually racing again after having not done it for so long now! My last race was IM 70.3 Worlds in Nice on Sept. 8th 2019. 
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