Nice race report and result!
What was your bike volume prior to september? Die you know you had some room left for going towards 4w/kg? I also look in bumping up my FTP but still looking for best approach. Cycling is my best discipline of the 3.
Kinda low compared to when I utilise TrainerRoad. Was still getting out on the bike, but not with any specific purpose. I had entered a couple of sprints and one oly distance, but my main focus seemed to be entering random long distance run and trail events on a one way street to injury.
I only started all this malarkey back in the summer of 2023, so definitely knew there was room to grow each discipline individually. Was tough going over the winter though… all that work just to see a number increase a bit every four weeks. Definitely need a TV in front of you with Netflix etc. First outdoor ride in the new year made it all worth it though. My Strava segments was awash with gold. Not sure I would commit to that volume again though… not unless I had a run/swim injury.
Issue now is as others have mentioned in the thread… trying to tame the ego. Im training harder on the running as that was lagging, so should be scaling back the intensity on the rides. But FTP prediction is flirting with me.
I had my first tri back in yrs (Cross nationals) 
i forgot how much i like tri and then immediately was considering just entering IM Jax on a lark. Probably just as well I realized I’m working that weekend LOL!.
Time for this month’s roll call, how’s everyone’s training going? And for those who raced in April, how did y’all’s races go?
(I think I got the table up above up to date but let me know if I missed anyone.)
| Sport | Activities | Time | Distance |
|---|---|---|---|
| Swim | 4 | 2:43:58 | 7.3 km |
| Bike | 26 | 35:24:12 | 1,200 km |
| Run | 9 | 7:26:29 | 81 km |
| Total | 39 | 45:34:39 | — |
I had a minor bout of illness that knocked down my volume quite a bit in April but at least I got my swim volume up by a whopping 100%! (i.e. two more swims). AI FTP is holding steady and I’m still feeling strong on the bike, so at least that didn’t set me back at all. I’m also finally starting to get my running mileage up; I logged a 20 km run yesterday and felt great, but I’m starting to get a little nervous about the Alcatraz swim, so that’s gonna be my focus this month.
45 hours is solid! I’ve been focusing on increasing my weekly volume by time with a very rudimentary ladder. No swimming, and no race commitments… just having fun being outside right now. Structure has also left the chat and i’m just out enjoying the nature.
April Totals
| Sport | Activities | Time | Distance |
|---|---|---|---|
| Swim | - | - | - |
| Bike | 17 | 29:38 | 519 mi |
| Run | 9 | 5:44 | 35 mi |
| Total | 26 | 35:24 | 554 mi |
Well…After 2 months out with running and time getting short before my full IM I had to defer my IM towards next year. Could not take the rest not begin able to run on race day. Ironman is to expensive to just go out and noodle around will not being 100% ;-). Too bad because form was getting good but I think I took the best decision.
Refocused and goal next 3 months is to use TR AIFTP for increasing my TT Bike FTP and try to get it more towards road bike FTP. Focus also on keep on swimming 3x a week and start my running again with easy work. If all good, maybe do an half Tri end of july or half september.
Hard choice, and not one everyone makes, but it sounds like the right one 
I’m teetering on assuming I’m as fit as I was three years ago, but waiting for the training to pan out, or hold fast for next year.
Ten years since my first Ironman, so it would be nice to perform at one this year.
I was thinking about doing the same but then I remembered I have booked the flights and accommodation. Still got time to defer though and time to turn things around and fit in what I need to do.
Hopefully you’ll be in a much better position next time.