Officially dislike you, that is my 100m PR split. Was that meters or yards?
2 Likes
Ha, ha. That’s in yards, thanks man! FYI, I have spent years in the upper 1:40’s/100. Two years ago I hired a coach for one session. Worked on my head position and stroke rate. He had me in the upper 1:20’s/100, although I can’t duplicate that on my own. Went back into the pool last month concentrating on head position and my catch for stroke rate and things just seem to be falling into place!
Moral of the story, work with a coach!
2 Likes
March was a great month for me, 44 hours of training in total. Nursing a calf strain but I’m managing to keep running with a few walking breaks. Swimming is dreadful, but having some lessons locally and doing the suggested drills. Managed all the planned TrainerRoad workouts, plus some extra zwifting and commuting. FTP is rising steadily, from a crappy 174 at the end of January to 213 as of yesterday. Got 15 weeks left until Swansea 70.3 to keep on improving. FTP was 235 in last year’s race, so hopefully will top that this year.
2 Likes
Swim is progressing slowly. Averaging 1:52/100m Considering adding a fourth swim session into the week.
My long rides on the weekend have been a bit OTT. TR Suggested Adaptations seems to agree so I’ll be cutting them down a bit and try to adhere to the plan a bit more. FTP improved while weight remained static. 209 → 223 W/kg 2.99 → 3.19
Had only been doing run/walks after coming back from a knee injury. Everything going well in that department. TR plan suggested 30 second strides on a run which while performing, twinged something in the calf/Achilles area. Thought it was bad at first but I’m back to Zone 2 running after a week. Thankfully it fell just before a Recovery Week, so had plenty of rest. Treated myself to some max cushioned shoes to save the knees a bit as I think I’ll mainly be plodding along slowly to avoid injury.
4 Likes
I would be happy doing 50 at that pace… 
1 Like
Training has been going well thanks 
Just done a big week in sunny Fuerteventura - 42hrs training in 7 days.
Have done some training races over the last 2 months. A half marathon in 69:33 & 21 miles (~45min) bike TT in PR power (330w or 5.2 w/kg). Swim feels to be improved from last year also.
Racing in just 2 weeks at Challenge Gran Canaria (20/04). Then Ironman Lanzarote the month after.
4 Likes
Thanks @giventotri. I’ve had a so so month, with good weeks interrupted by two average weeks: one week I was away with work and couldn’t train much, then I had a bit of achilles tendonitis so had to lay off run and bike for a week. Still working my way back on the running front but biking is fine.
Although it was an interrupted month I’m feeling in a good place. Swimming finally clicked a few weeks ago so feeling back to my best with that. I did a cycle sportive last weekend. It was the first time I’ve ridden hard all training plan so was a bit of a benchmarking exercise to see where I’m at, but I felt strong, normalised power was good for me, so I’m feeling in a good place to kick on with my cycling in the next few months. I’m taking a week off later this month to have a big cycling week.
So overall, 3 months out from my A race I’m feeling in a good place. My only slight concern is that the tendonitis flairs up again with my running so I’ll have to keep an eye on that.
2 Likes
Can we talk swim rpe/effort?
Using CSS, I’ve big doing my base intervals at CSS, my speed intervals hard, and my continuous base intervals at CSS +4 seconds (ish). Based on this thread:
I’m re reading the thread and wondering if I have it wrong? Should I be doing base intervals at CSS, and continuous base at CSS?
What is everyone else doing? I’m using the TR plan 100% because it’s easy to follow and works for now.
1 Like
Sounds like some ripper training blocks ongoing. Love to see it. Just back from a winter in Tucson. Climbing Mount Lemmon has the legs primed for a big year.
1 Like
I wouldn’t think of these as specific paces any more, although I used to. Unless you are swim fit, mid season fit.
A base swim for an Ironman, should feel easy primarily and I would expect it to be around my Ironman pace. But if it’s a bit slower I would accept that as how I am technique wise, I absolutely would not increase effort to make a pace but maybe check my catch, pull, etc.
CSS is a pace around Olympic or 70.3 hard swim in my experience. Tends to be used in threshold intervals, I’d call that a moderately paced 100 or 200m interval.
Harder, and or shorter intervals faster than CSS as long as I’m swim fit.
PB paced/all out 100s need 5-10min recovery and hopefully significantly faster than CSS.
1 Like
Yeah, that makes sense. What confused me was that the “base intervals” Monday , and continuous base swim Friday are both RPE 5 (low volume full distance plan). Speed on Wednesday. So you either swim slow or hard, but never at CSS? 
I’ve been doing the base interval workout at or around CSS, and doing the long Friday swim at an easy pace (around 70.3 or full distance pace).
I’m not often at CSS pace it’s true, but that’s down to the club swim or Form swim plan I’ve followed. It’s been a few years since I followed TR swims, iirc there was a reasonable amount of threshold effort 100s in them which is fine, and not every session.
As you become more focussed on swim, if you do at all, it’s really all about technique not pace or effort. But the effort based TR swims are fine for people who want to put in the appropriate swim time, but focus on the bike when it comes to triathlon.
Basically if you’re swimming three times a week youre way ahead of the field in the first discipline 
1 Like
If you feel good, then it’s worthwhile putting in strong intervals regularly. But if you’re dying in attempting them, then it’s time to pull back focus on the stroke.
For the continuous I’d be a little less than CSS at least. It should be an effort where say the pace at 500m is very similar at 1500.
The Wednesday speed is where you push your limits (within the bounds of good technique, no thrashing).
Don’t be afraid to be panting hard after a hard effort. With good rest and technique you can really work hard, while everyone else in the pool is nose breathing. My club sessions taught me this last year, with a coach on deck to tell you if your form has gone to hell.
1 Like
I’m swimming 3.5 times a week over the last month and trust me… I’m way behind the field ( except in swim effort, maybe)… lol. 6 weeks (I think) until Cotswold 113.
Aggggh!
1 Like
Is that a bag filled with sand I see…?
I’m around 7:50 per 400m atm, PR 7:31
Open water my best is about 2:15 per 100m for 1km. A big gap.
I stuggle with buoyancy of the wetsuite, I’m actually slower, because my rotational balance is off. I think I have fixed this in the winter but no open water swims yet to prove is this has been fixed.
1 Like
Not posted for a while.
Work has just ground me down and it’s not until the last 3 weeks I’ve got back on track with training. Deferred outlaw half and going to have a big build for Copenhagen 2025.
Anyway… red light green light, is it shit for all other multi sport athletes? I’m constantly yellow. I looked back on my training history and it’s never green it’s always yellow or red.
It seems entirely pointless. Constantly trying to get me to do endurance rides when my legs feel great.
1 Like
Welcome back @Simo429
I posted quite a bit in the RLGL threads, you can see my journey there. I’ve backed off some intensity, reorganised my week slightly, been more consistent I think not just in workouts but in terms of thinking about how I’m really feeling.
The flags appear less and when I expect/want them to now so it’s rarely changing my plan even as I’ve increased load. My easy days Thu and Sun are always easy now, and I make sure my club run day doesn’t have any other hard work in it. My FTP is still increasing steadily.
I’m interested to hear from other triathletes!
1 Like
Glad you shared this! It was going great for me…. Until I started my full distance low volume plan at the beginning of April. My weekly long runs were supposed to go 60’, 75’, 90’ (this weekend). Well the first two were dropped to 25’ recovery runs from RLGL/AI. I follow the plan completely. So why is TR scheduling workouts that once completed and marked moderate (SS workouts) I get RLGL telling me to recover and my long runs chopped? Shouldn’t AI KNOW that if I complete the plan as prescribed I’m not going to be able to then do the work IT is prescribing?I had a recovery week this week with my 90’ run scheduled for next weekend. At this point the longest run I’ve done is 50’. I’m fairly certain AI will chop the 90’ run down. Looking forward I’m trying to see how I’m going to catch up with the projected workload. I’m sure it will work out, but it’s been a bit frustrating to follow the plan to the “T”.
Side note, I did Polarized base LV for 2 months prior and got nice 4% and 2% FTP increases. Just had AI do my most recent one and got a -.8%, not stoked about that. I’ve been following the plan 100%, so not sure what that’s all about?
On the bright side, I’ve felt quite fresh. 
1 Like
You can change the training approach setting in the adaptive training section of the settings page if you feel RLGL is being too conservative.
I have it all the way to the right and I don’t see any red lights anymore, I only occasionally see a yellow light at the end of a training block, which I tend to ignore because I usually have a recovery week coming up. This is on a high volume half distance non-masters plan, and so far I haven’t had any issues recovering (with the caveat that I’ve been doing high volume plans for a while now).
You also don’t have to follow the plan to a T. If you feel you can do those sessions and still recover well, then do them.
2 Likes