RDP, Joe Friel & TSB.

Edwin Croucher

Coach P, after completing my last Ironman on November 7, I began the RDP in earnest on November 23. This was sooner than the post Ironman protocol called for, but I was Jonesing like nobodies business to get back to training. I started with a goal of gradually increasing my mileage to 40 miles per week. My weekly mileage has progressed 21, 27, 37, 37, 51.  On race day for IMFL, my overall CTL was at 101. On November 23, it had fallen to 75. Not surprisingly, as my mileage has increased, my TSB has fallen and my CTL is rising. Until Christmas eve, my TSB had remained positive. Today, it is at -10.  Joe Freil "cautions" athletes about remaining in the -10 to +10 range for too long as there is very little training adaptation that occur. I know that the purpose of the RDP is to develop durability. As this program is not nearly as taxing as the OS, I am remaining on it longer than normal. At 52, I am not looking to gain a lot of speed from my run training. Where I am at, speed is race endurance. If I could run an Ironman at my Z1 pace, I would be significantly faster. Weekly, I have a goal workout where I push at least 2 mile intervals to my Z4 pace. That pace will most like get a little slower each week I add miles. Today was tough.  I will not exit for a recovery period until Feb 7.  I chose this date because my wife and I will be on vacation starting Feb 12 and I will have very little training opportunities until after Feb 20. That will be an 11 week training period. I do not believe I will be increasing my mileage much beyond the 50 mile range, My run PMC has my CTL at 45.6. This is just off the high for my past year.  In addition to running, I have been doing one ride each week. The ride has been FTP intervals with a goal to ride the intervals above 0.90 IF. These intervals have been progressing in duration every two weeks. (3 X 10', 3 X 12' & 3 x 15') My pool is closed until the college comes back to session.

     Do you think I should hold my running at a 40 to 45 mile range for the next 6 weeks and continue my 1 ride per week and start the OS after Feb 20? 

Thanks

Coach Patrick

Ed, thank for checking in, and with data!!! The TSB has done that because of the delta in volume -- 21, 27, 37, 37, 51 is a solid increase...so your body is hurting. IF you sit at 4o miles consistently, your body "adapts" and you'll be slightly TSB positive.

The negative situate Joe Friel refers to is the constant adding of volume or stress. If you can use your WKO to map out the next few weeks, you'll see the TSB pop right back up there!