In respect to what I said above let me give you some more guidance: I know recovery is absolutely KEY in this plan! I normally do not put on recovery socks after easy/strides run but now I do after EACH run. I even put on recovery long-sleeve after swim workouts and long recovery trousers after my bike workouts. After each workout I immediately have 2-4 BCAA tabs and a protein bar! Additionally I eat tons of protein during the day to support muscle recovery.
It is also important to think about how much time (in hours) you have between your workouts thinking one day to the other. So if you do your Tuesday bike workout in the evening like I'm doing it it's probably not the best choice to start your Wednesday BT-run workout at 6:00am!! Try to schedule your workouts in a way that provides you MAXIMUM DOWNTIME BETWEEN THE BREAKTHROUGH WORKOUTS!!
@kim and edwin - would you care to share some of your bullet recipes?? @stefan - thanks for the great advice - I shall prioritise based on your recommendations instead of attempting to do everything.
Wow what a brilliant run today!! We had around 3°C and SUN and I really expected that this run would be very painful after that SAT ride but it wasn't! My legs felt good and form was strong during the whole session. Plan called out for 3x1mi TP and a total duration of 80' with second goal of collecting MP time.
I won't go into details so here are just some metrics for the entire run: 1:22h / 19.8k / 133 rTSS / IF 0.93 / NGP 4:06
@Stefan, another great workout for you. When is your first big race?
@Graham, I have a very standard smoothie. I use 1/2 cup of frozen blue berries,1/2 cup of frozen mixed fruit. 1/2 banana 8-12 almonds and walnuts, table spoon of flax seeds 1 table spoon phyto food (super greens) 1 scoop whey protein, 2 tables spoons tart cherry juice. water to the line. Same drink every morning for breakfast.
Stefan -great tips! I use BCAA as well. I typically shoot for the 4:1 carb:protein ratio after wkos but more protein prob wouldn't hurt. I do my weekday wkos in the evening so I usually have 24hrs between each.
Re: NGP... I haven't been able to find this in Garmin Connect or a formula anywhere so I'm thinking of trying Training Peaks just for that!
Run all done in blustery conditions 2x Z4, rest at z1/z2. 1hr 15 HR 140 for the z1 / z2 stuff at around 8:20 pace. Happy with that although my legs after the bike yesterday felt like lumps of lead. Certainly a wake up call to what we have got ourselves into, but Stefan's post have been inspirational and kept me going- thank you Stefan.
Sunday run complete. Unlike Stefan, and much like Graham, I felt yesterday's long bike in my legs today. Interestingly enough, after 6 miles (and after my 2x1's) were complete, my legs felt better and my form came back. Miles 6 through completion of run were my best miles. Not sure what this means. Anyway, I hit or exceeded my targets, so I'll take it and call it a success. Thinking tomorrow's swim will be recovery-like.
2 x 1 miles splits were 6:44 and 6:54 (target 6:55)
Distance: 8.63 mi Time: 1:08:55 Avg Pace: 7:59 min/mi Avg Speed: 7.5 mph Elevation Gain: 424 ft Calories: 830 C
Today was a 2 hour bike effort with the goal above .80 IF. I rode the same ERG video as last week. I improved my output from .813 to .846 for the 2 hours. MY NP went up 9 watts over last week. This was definitely a hard ride as my cadence was way low. The sun is shining here so I will be taking a long walk with my wife. (SAU's)
Graham- I pretty much use the recipes that came w/ the Nutribullet book.
SO nice out today! Took Maggie the spazzy Golden on the 1st half of my run. Just ran loops around the neigborhood, avg. pace 11:30 with lots o hills. I'm targeting about 11:00 for my half marathon which is hopefully a little less hilly! Felt pretty good too so I'll take it. 7.5miles, longest run since half mary in Oct. Next time I'm just going to repeat the same 1mile loop instead of mixing it up so I can get a better feel for pace over consistent terrain.
Nice warm day today, so I decided that after all the running on the treadmill I wanted to go outside. Just in from 70min. Had to abort run along Canal, do to the rivers on the pathway, so I found a route that was predominately uphill on the way out and down hill on the way back. I had to run naked . Technical difficulties with both of my watches, so no pace times, but I did look at my watch when I left, so I knew how long I had been out. Not sure of distance either as it was a route I have never ran before. Nice to get out but everything is feeling hard these days. Not sure what is up
@Dawn- They don't have the GF wko's on TR. I asked the same thing a week ago when I entered the GF. As you stated, only OS, HIM, and IM. I've been told that building the wko's are not too difficult once you get the hang of it, but I'm having some other technical issues with TR and my powermeter, so have not been using it.
@ Stefan thank you for your guidance! As a newbie to EN, all advice is very much appreciated especially in regards to making the most out of the workouts and plan, especially what you said about maximum recovery and fueling with protein to help recovery). Also your early morning post was quite inspiring!
@ Graham- Nice work in your blustery conditions!!
@ Brad- Awesome work hitting and exceeding your targets even on tired legs! Always amazes me what our bodies can do when we push through!
@ Edwin- what an improvement from last week! Way to go!!
@ Kim- Yay for getting outside and running after all the crappy weather we have had!! My pup has been enjoyingthe snow and seemed to be confused by the temps today lol (He LOVES the ice cold)
@ Brenda- Woohoo for an outside run and for continuing to push it even with the electronic failures and change of route! Time running is time running Turn those feelings that everything is hard positive, because hard work always pays off!! YOU GOT THIS GIRL!!!! Also see attached image for you.
As for me- I got up early to run outside before my swim clinic! I was a bit nervous because it was below freezing at this point and I am terrified of slipping on ice.I started to run and hit 2 patches of black ice.Freaked out and bailed.Ended up running on the treadmill for my run.I hate that I have such anxiety about ice.Now it is even worse because my friend fell yesterday and has a huge egg on the back of her head. I just can’t wait for spring to come so I can run outside without anxiety of slipping on black ice.Treadmill run was ok…Hit my zones but still felt eh about it.Thankfully I went and swam 2 miles with my swim group and felt much better. J Swimming always helps!!
Well gang Wk 3 completed and now on to Wk 4. I see the topic of TR and no GF plans preloaded,spend a few minutes on the make a ride, learning curve takes a few minutes. But once mastered you can build any ride in minutes good luck and see you at the end of the week !
Good run today! Ended up doing 1:30 for 10.5 miles, longer than in the plan but I'd skipped a run earlier this week and was running as a means of transportation so the distance worked out nicely. My endurance is definitely lacking since I haven't been doing many long runs thanks to this winter and my inability to stay on the treadmill for prolonged periods. Got a good lesson in nutrition- had one gu at about mile 4.2 where a water fountain is conveniently located. I thought that would be my only gu but was fading bad at mile 8. Sucked down another and was good to go! Normally one gu would've been enough but I think yesterdays bike left me in a hole. All in all, very happy with the run, didn't feel easy, but my speed was good.
Woke to another day of snow and school cancellations. After plowing for an hour, I decided to change my workout for today. I chose to shovel snow instead of swimming. Did a solid 20 minutes. It was only one lap. I'm not sure what my pace per 100 yards was, but it felt fast and strong.
BTW - those of you using the garmin 910 for swims - Do you guys hit the stop button between intervals and other stops, or just let it run? I find that if I don't hit stop, I do not get accurate data for splits.
@Brad, hit the lap button when you finish a set and then again when you start the next set. So, during a 4 X 400 with a 15" RI, you would hit the lap button at the end of each 400 andthen again at the end of the RI. When you download the data, it will show up with the RI between each 400.
Edwin, i do the same as you, with just hitting the lap button at the start/end of each interval (rest/work). most of the time it works really well and my numbers line up, only some of the swim drills mess up the pool lengths - ie: i wear my watch on my left wrist, if i do a length of the pool left arm lead it wont register.
Swapped out the Tues bike for the Weds run. I really don't like deadmill running - the pace on my 910 was faster by 2 minutes than what showed on the deadmill screen. Running a 4.2 mile out and back from Bayfield, Wisconsin to Madeline Island this Sunday - it'll be in the single digits, hope it's not windy!
Still have to get to the pool. I swear I will on Friday!
Yesterday my workout fell down around my feet. Computrainer was giving me fits and I ran out of time. I only got 1 X 5 minute interval done. Was supposed to be doing a hill workout today, but I swear the poles have shifted and we are now in the arctic. 30 mph steady winds with gusts into the 50 mph range. No bounding up hills today. So instead, I went after the 5 X 5' intervals again. Goal was 1.10 IF or better. 1.12 for the first 3, 1.10 for # 4 and 1.09 for # 5.
Skipped the swim yesterday and went to the Triathlon Show instead... much fun was had, gadgets galore, bike porn everywhere - to top things off saw Joe Friel and Dave Scott there as well.
Back on today for the monster misery bike day, also known the Saturday bike session.
Took Stefans advice (thank you!) of "taking it easy" (didn't feel that way) on the 2x15min sessions and was better on the 7x1.5mins VO2s.
7x 1.5m @ IF 1.13 (although I hit the power targets according to my Garmin)
1hr 9min @ 178w 0.81 IF hr147
Total 2hr 30 182TSS av 174w. Also achieved Trainer Road best for 90m (179W), 2hr (178W) and 2.5hrs (173W).. Onward and upward!!!
2 questions for the experts:
Does Trainer Road calculate your IF value off your power or Normalised power?
I got to 2hrs and mentally lost it (even started questioning why I was doing this).. Told myself to keep going for the next 10mins then then 7 mins then 5...... but just keep going.. Is this what RnP call "Keeping in the Box"? What tricks and tips do other ENers do to keep going?
Have good ride y'all I've an appointment with the sofa and some chocolate milk.
@Graham, I don't use TR so I can't help you there. Sorry. However, the important thing is doing the work. Those long inside workouts are just plain tough for everyone. Today was my long run day. Tomorrow is a 2 hour bike @ 80 - 85%. I am riding the Kona real course video on my Computrainer. I think visual aids help. Writing your goal on a white board or piece of paper and having in front of you gives you something to focus on. Remember, if it was easy, everyone would do it. You're here like all of us because your're different from the rest.
@Graham - Nice work today and way to stick with it. The saturday bike on the trainer is as much a mental challenge as a physical one. You took the right approach. break it down into small segments and then just hold on till your done. I swear at times the clock start to move backwards. To answer your question, Trainer road calculates your IF using NP. In terms of how to keep going, i find music really helps me. Today the first half of the workout i watched the 2013 Ironman World Championship and that got me through the FTP and VO2 work. Then i switched to music and that helped get me through the rest. I also like to set little milestones along the way and make deals with myself. "keep pushing for another 15 minutes then you can have a gel, sip of a drink, gummy bears, or whatever else it takes"
@Graham, way to stick with the workout. I also use a Computrainer and the real course videos help, but not that much. I use similar mind tricks as you did. In doing the bike focus do my workouts are a little different but Saturdays are usually some Z5 work with Z3 for a total of two hours. So I usually have an hour plus of Z3 work to do after the intervals. So I'll start out thinking about doing an hour of Z3. When I get to the hour I'll tell myself well just do 5 more minutes out one more song. When I get to the end of that I'll tell myself that I can certainly do another song and before I know it I'm at two hours and time to cool down. I don't think it's any easier, but it lets me get the work done and that's what matters. Speaking of work, today I'm having a really difficult time. I stayed home from work yesterday because I wasn't feeling well and I'm still not feeling well. I've put the bike on the trainer and died up the computer but I'm still having some dizzy spells when I bend over. So I'm going to lay down for a while and see how I feel when I get up. The thing I hate about being such is not feeling good enough to workout. :-(
Great work everyone! Today was the long bike for me, but I had many family obligations so wasn't able start till 1:30 - tough time of day for my body to wko. I didn't have time for entire 2.5 hours, but got in 2 hours including 2x15' FTP work and 6x1.5' vo2 work. I added about 35' of z3 as well. Shortening it to 2 hours didn't help...it was still mentally and physically grueling. But, I kept reminding myself that this is what makes us stronger. I even watched a run video and the coaches 4 keys while on the bike. Tonight will be a late night out so hoping this plus the afternoon wko doesn't kill my very early plans for a morning run.
I got on the bike after my nap and did the warmup and the 12X1'Vo2 set and then started the Z3 set. After 16 minutes of that I started getting dizzy whenever I sat up to drink or when the real course video went around a corner. So I called it quits and chalked it up as a mental victory that I got the Vo2 set done.
Comments
I know recovery is absolutely KEY in this plan!
I normally do not put on recovery socks after easy/strides run but now I do after EACH run. I even put on recovery long-sleeve after swim workouts and long recovery trousers after my bike workouts.
After each workout I immediately have 2-4 BCAA tabs and a protein bar!
Additionally I eat tons of protein during the day to support muscle recovery.
It is also important to think about how much time (in hours) you have between your workouts thinking one day to the other. So if you do your Tuesday bike workout in the evening like I'm doing it it's probably not the best choice to start your Wednesday BT-run workout at 6:00am!!
Try to schedule your workouts in a way that provides you MAXIMUM DOWNTIME BETWEEN THE BREAKTHROUGH WORKOUTS!!
@stefan - thanks for the great advice - I shall prioritise based on your recommendations instead of attempting to do everything.
We had around 3°C and SUN and I really expected that this run would be very painful after that SAT ride but it wasn't! My legs felt good and form was strong during the whole session. Plan called out for 3x1mi TP and a total duration of 80' with second goal of collecting MP time.
I won't go into details so here are just some metrics for the entire run:
1:22h / 19.8k / 133 rTSS / IF 0.93 / NGP 4:06
Details can be found here:
http://tpks.ws/icEQ
and here:
http://www.strava.com/activities/115394395
@Stefan, another great workout for you. When is your first big race?
@Graham, I have a very standard smoothie. I use 1/2 cup of frozen blue berries,1/2 cup of frozen mixed fruit. 1/2 banana 8-12 almonds and walnuts, table spoon of flax seeds 1 table spoon phyto food (super greens) 1 scoop whey protein, 2 tables spoons tart cherry juice. water to the line. Same drink every morning for breakfast.
Re: NGP... I haven't been able to find this in Garmin Connect or a formula anywhere so I'm thinking of trying Training Peaks just for that!
2x Z4, rest at z1/z2.
1hr 15 HR 140 for the z1 / z2 stuff at around 8:20 pace. Happy with that although my legs after the bike yesterday felt like lumps of lead.
Certainly a wake up call to what we have got ourselves into, but Stefan's post have been inspirational and kept me going- thank you Stefan.
2 x 1 miles splits were 6:44 and 6:54 (target 6:55)
Distance: 8.63 mi
Time: 1:08:55
Avg Pace: 7:59 min/mi
Avg Speed: 7.5 mph
Elevation Gain: 424 ft
Calories: 830 C
http://connect.garmin.com/activity/450093288
We keep hearing that, but it's hard to believe when it's 7F at noon, and there's 5' of snow in the yard!
Where on TR are the GF workouts? Am I missing something? I can't find them at all, just the HIM/IM/OS rides.
Today was a 2 hour bike effort with the goal above .80 IF. I rode the same ERG video as last week. I improved my output from .813 to .846 for the 2 hours. MY NP went up 9 watts over last week. This was definitely a hard ride as my cadence was way low. The sun is shining here so I will be taking a long walk with my wife. (SAU's)
SO nice out today! Took Maggie the spazzy Golden on the 1st half of my run. Just ran loops around the neigborhood, avg. pace 11:30 with lots o hills. I'm targeting about 11:00 for my half marathon which is hopefully a little less hilly! Felt pretty good too so I'll take it. 7.5miles, longest run since half mary in Oct. Next time I'm just going to repeat the same 1mile loop instead of mixing it up so I can get a better feel for pace over consistent terrain.
@ Stefan thank you for your guidance! As a newbie to EN, all advice is very much appreciated especially in regards to making the most out of the workouts and plan, especially what you said about maximum recovery and fueling with protein to help recovery). Also your early morning post was quite inspiring!
@ Graham- Nice work in your blustery conditions!!
@ Brad- Awesome work hitting and exceeding your targets even on tired legs! Always amazes me what our bodies can do when we push through!
@ Edwin- what an improvement from last week! Way to go!!
@ Kim- Yay for getting outside and running after all the crappy weather we have had!! My pup has been enjoying the snow and seemed to be confused by the temps today lol (He LOVES the ice cold)
@ Brenda- Woohoo for an outside run and for continuing to push it even with the electronic failures and change of route! Time running is time running
Turn those feelings that everything is hard positive, because hard work always pays off!! YOU GOT THIS GIRL!!!! Also see attached image for you. 
As for me- I got up early to run outside before my swim clinic! I was a bit nervous because it was below freezing at this point and I am terrified of slipping on ice. I started to run and hit 2 patches of black ice. Freaked out and bailed. Ended up running on the treadmill for my run. I hate that I have such anxiety about ice. Now it is even worse because my friend fell yesterday and has a huge egg on the back of her head. I just can’t wait for spring to come so I can run outside without anxiety of slipping on black ice. Treadmill run was ok…Hit my zones but still felt eh about it. Thankfully I went and swam 2 miles with my swim group and felt much better. J Swimming always helps!!
Woke to another day of snow and school cancellations. After plowing for an hour, I decided to change my workout for today. I chose to shovel snow instead of swimming. Did a solid 20 minutes. It was only one lap. I'm not sure what my pace per 100 yards was, but it felt fast and strong.
http://connect.garmin.com/activity/450962247
BTW - those of you using the garmin 910 for swims - Do you guys hit the stop button between intervals and other stops, or just let it run? I find that if I don't hit stop, I do not get accurate data for splits.
Still have to get to the pool. I swear I will on Friday!
That's all folks. Carry on.
Yesterday my workout fell down around my feet. Computrainer was giving me fits and I ran out of time. I only got 1 X 5 minute interval done. Was supposed to be doing a hill workout today, but I swear the poles have shifted and we are now in the arctic. 30 mph steady winds with gusts into the 50 mph range. No bounding up hills today. So instead, I went after the 5 X 5' intervals again. Goal was 1.10 IF or better. 1.12 for the first 3, 1.10 for # 4 and 1.09 for # 5.
Skipped the swim yesterday and went to the Triathlon Show instead... much fun was had, gadgets galore, bike porn everywhere - to top things off saw Joe Friel and Dave Scott there as well.
Back on today for the monster misery bike day, also known the Saturday bike session.
Took Stefans advice (thank you!) of "taking it easy" (didn't feel that way) on the 2x15min sessions and was better on the 7x1.5mins VO2s.
2x15m @207W 0.95IF av HR155, 160
7x 1.5m @ IF 1.13 (although I hit the power targets according to my Garmin)
1hr 9min @ 178w 0.81 IF hr147
Total 2hr 30 182TSS av 174w. Also achieved Trainer Road best for 90m (179W), 2hr (178W) and 2.5hrs (173W).. Onward and upward!!!
2 questions for the experts:
Does Trainer Road calculate your IF value off your power or Normalised power?
I got to 2hrs and mentally lost it (even started questioning why I was doing this).. Told myself to keep going for the next 10mins then then 7 mins then 5...... but just keep going.. Is this what RnP call "Keeping in the Box"? What tricks and tips do other ENers do to keep going?
Have good ride y'all I've an appointment with the sofa and some chocolate milk.
@Graham, I don't use TR so I can't help you there. Sorry. However, the important thing is doing the work. Those long inside workouts are just plain tough for everyone. Today was my long run day. Tomorrow is a 2 hour bike @ 80 - 85%. I am riding the Kona real course video on my Computrainer. I think visual aids help. Writing your goal on a white board or piece of paper and having in front of you gives you something to focus on. Remember, if it was easy, everyone would do it. You're here like all of us because your're different from the rest.
@Graham - Nice work today and way to stick with it. The saturday bike on the trainer is as much a mental challenge as a physical one. You took the right approach. break it down into small segments and then just hold on till your done. I swear at times the clock start to move backwards. To answer your question, Trainer road calculates your IF using NP. In terms of how to keep going, i find music really helps me. Today the first half of the workout i watched the 2013 Ironman World Championship and that got me through the FTP and VO2 work. Then i switched to music and that helped get me through the rest. I also like to set little milestones along the way and make deals with myself. "keep pushing for another 15 minutes then you can have a gel, sip of a drink, gummy bears, or whatever else it takes
"
Speaking of work, today I'm having a really difficult time. I stayed home from work yesterday because I wasn't feeling well and I'm still not feeling well. I've put the bike on the trainer and died up the computer but I'm still having some dizzy spells when I bend over. So I'm going to lay down for a while and see how I feel when I get up. The thing I hate about being such is not feeling good enough to workout. :-(
Today was the long bike for me, but I had many family obligations so wasn't able start till 1:30 - tough time of day for my body to wko. I didn't have time for entire 2.5 hours, but got in 2 hours including 2x15' FTP work and 6x1.5' vo2 work. I added about 35' of z3 as well. Shortening it to 2 hours didn't help...it was still mentally and physically grueling. But, I kept reminding myself that this is what makes us stronger. I even watched a run video and the coaches 4 keys while on the bike.
Tonight will be a late night out so hoping this plus the afternoon wko doesn't kill my very early plans for a morning run.
Keep up the strong work all!