Did the 3 hour 6.4 ride and it seems to have adjusted the rest of my May rides. I’m glad I didn’t try 7.2, but the 6.4 was well within my reach. Thanks all for the input and feedback.
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Good luck to @pstalley
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I did a ramp test today. And after 2 months since my last test and following the 8020 plan sessions that I’ve been prescribed my FTP is down 4w according to TR.
I’ve always been able to push at threshold but struggle pushing well above it to exhaustion. I wonder if this inability to push to the limit is hurting my test?
I also feel that the sessions are so easy it’s not taxing my legs.
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Not confidence inspiring, but not all progress is measured by FTP - have you seen any variation in perceived effort or lower HR in your brick sessions?
+/- 4W would basically mean no change to me, so I’d look for any other indications of progress (across all sports) before considering changing the plan.
Also check all your kit, environment, power links (I’ve just found I’ve sabotaged 2 months of my own training by not replacing the battery in my PM) and so on, test again when you’re feeling strong.
If you’ve got your first half in June and the next in September then Id think no major changes until the first race is out of the way, as its a first race pacing and nutrition are likely to be your main success factors perhaps. And if in light of that race you still think the training isnt getting you forward then change up, maybe try a TR plan instead.
In the meantime, maybe up the intensity by 5% on the next workout and see how you feel?
I’m finishing up the full distance 80/20 plan. There have been oodles of threads about this, but there is a lot more to race performance and cycling abilities than threshold tests and ramp tests.
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Took me a while to realize this myself. I’m about 10% down on my all time high but I’m starting and finishing workouts I’d have bailed in the middle of or just not started at that higher ftp since I was basically training for the test back then. If you’re down a few watts but can hold intervals longer or do more that’s way more meaningful progress, especially in triathlon.
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Solid swim and bike now on the run and looking good pace wise.
Edit.
Great run to the finish, fantastic.
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Very good day to take 5th in AG! His AG has 4 slots, but looks like he should get a Kona slot since 2nd place is already on the participant list!
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I agree, with that. The kit is ok, the PM on the bike and on the turbo are in (disappointing) agreement. I do feel as though the 20% or the intervals are not stretching me enough. I will test more often though. I’m not planning on making sweeping changes.
I’ll give it a try.
My result was 181w… down 100w on my all time high. and I’d expect to have a FTP around 220.
The PM is not on the race bike it would mean changing cranks every five minutes.
On the 80/20 ….
I like the cruise intervals, (CCI) cycling tempo (CT) And Cycling fast finish (CFF)
The same goes for running.
I’ve never focused on cycle races short enough for 30s - 3min intervals.
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Happy Monday ya’ll! Would love to get some input from the hive mind …
It looks like my hip labral tear will require surgery. The tear keeps me from running. I am registered for IMLP in July. If you were me, would you still do the swim/bike knowing you will intentionally DNF in T2?
This is my first ironman. My goal was to be competitive with myself. I don’t think skipping the run will give me the satisfaction I’m looking for so I’m split on what to do. Gutted overall.
Are you able to do it as a team? I’ve done that a couple of times and it’s a good way to see what you’re capable of without feeling like there’s an injury-related asterisk next to your result.
If I were all paid up for accomodation and flights and couldn’t defer my entry I’d probably go and enjoy the day for what it’s worth- could be a good opportunity to focus in on one or two disciplines and see what you can achieve there without having to worry as much about executing a whole race. Depends on what gets you motivated though!
Let’s resist getting into a training methodology discussion, but the general idea being that not all training stress should be specific to your event. 30 second and 3 min intervals have their place in nearly all training plans at various periods. If for nothing else than just training stimulus variety. Obviously no full distance triathlon plan should be built around them, but it can be shockingly nice/beneficial to throw one of these workouts into your plan early on, maybe one every 3-4 weeks.
I have been using a coach for the cycling portion of my training. The running and swimming though - it has made a huge difference. The advantage for me has been the hard ceiling that the running workouts put on slow pace stuff. Previously I’ve done mileage based training, and I inevitably push it a little too hard and end up fried. With the hard pace ceiling for the runs, I’ve been able to nail every workout for the whole plan (elite level full distance) without injury. Pretty amazing.
That being said, I’m ready to stop having 7 hour weekend training days and get this event in the past 
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That sucks and sorry to hear it….personally, I’d defer and target next year.
Get the surgery, rest and recover to come back as strong as possible. No need to keep training injured (even if the injury allows you to continue to some degree)
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I would defer if you can.
If Ironman wont let you, and your doctors are convinced there’s no risk of causing more damage, then yes I’d do the swim and bike. Ironman is a massive event thats great to be a part of, and you will learn from it. You just need to be sure you wont get caught up in the race so leave the trainers at home - don’t even put in a run bag!
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Very sorry to hear that, hope you’ll get back to running quickly.
I can’t recommend anything, but I can share a conversation I had with a friend last night. We’re both signed up for IM Copenhagen and recently his achilles tendon flared up again. If it gets worse and he can’t run his plan B is to swim / bike and then walk the marathon. In that scenario I am instructed to deliver illegal outside assistance to the run course in the form of beer as soon as I finish.
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Ah- caveat to my other post, I wouldn’t do the other disciplines either if they further aggravate the injury. Not really familiar with labral tears so I didn’t think about that!
I believe that’s called an “aid station.” What do you expect me to live off, Powerbars?
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Thanks guys! I had a great experience and am thrilled with the results, especially since it was my full-distance debut. I finished in 10:37 anchored by a 3:38 marathon and finished fifth in my age group, which got me a KQ because both 2nd and 4th already had a spot. I actually turned it down, which may have been a huge mistake, but I’m a teacher and have kids in school and so the timing just could not be worse. (There’s no way I could go to HI and leave the family behind even if I could make it work for my own job).
As you might have heard, the wind was brutal. Miles 20-41 and 62-83 were on the Hardy Toll road and we rode completely exposed straight into a wind that I would say was consistently at or above 20 mph with bigger gusts. I’m a solid cyclist and had to go to my easiest gear to climb some of the overpasses into the wind. McCauley, the female winner, said her darkest point of the race was mile 30 of the bike, which totally matched my experience. Coming back I rode with the tailwind between 27-29 mph while soft pedaling and sitting up. I felt no wind in my face so I figured might as well give my neck a break from the aero position. That was kind of fun, but not fun enough to make up for the much longer time I spent fighting the wind. The DNF rate was 17-18%, which I believe is on the high side. I think the wind just sucked the life out of a lot of people and the heat finished them off.
The run was great. It’s hard to imagine there is a better IM run course. The crowd support is great, it’s easy for family to cheer you on, and Hippie Hollow is such a shot of adrenaline. Also, I’ve done many tris and a handful of IM 70.3s, but those were the best volunteers I’ve met. The Woodlands community really embraces the event. I definitely recommend it, especially if you’re traveling with family and/or young kids.
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Brilliant, well done. And KQ on debut - the stuff of dreams 
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So i registered for a C race about 3 weeks before my half iron, its a Sprint, so it wont have a huge toll on my body, but it will get me in the race mode prep mentality. It’ll also be the first time i get to try my trisuit in a real condition (i’ll probably do a few rides with it to my OWS group)
It’ll still be within the specialty block so intensity will be common during that month.
Exciting!
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