Hey everyone,
Since the beginning of the year, I went through ~6mo of bike focus with a lot of success and raised my FTP by about 40W. Starting in August I decided to shift my focus to the run and switch to the low volume Trainerroad plans to maintain bike fitness while ramping up the run.
My question is regarding my plan moving forward. I am signed up for Ironman Texas this year which will be my first full distance race. I'm currently on week 8 of the Full Distance Triathlon Base plan in TrainerRoad with ~40mpw BarryP running in place of their run instructions. Historically I've been a 3 run / week guy and my results have been pretty lackluster. Since then I gradually increased (10% / week) run volume from ~20mpw up to 40mpw using the 6 run per week Barry P plan with 1 tempo run replacing a mid distance. My current week of running looks like this:
3x 4mi
1x 8 mi
1 x 35min Tempo (~7 mi total including warmup & cooldown)
1 x 13 mi
Total: 40 mi
I've hit 40mpw and my legs are feeling pretty decent while my pace has improved a good deal (although running in Texas, the cool weather certainly has helped a lot).
How much more volume should I shoot for before capping the easy/ med runs and implementing an ultra long run every other week? 45mpw? 50mpw? With 20 weeks left I feel like my run volume is already approaching this limit. Once I hit that limit, do I just hold the training there while the TR plan increases my bike volume?
Since the beginning of the year, I went through ~6mo of bike focus with a lot of success and raised my FTP by about 40W. Starting in August I decided to shift my focus to the run and switch to the low volume Trainerroad plans to maintain bike fitness while ramping up the run.
My question is regarding my plan moving forward. I am signed up for Ironman Texas this year which will be my first full distance race. I'm currently on week 8 of the Full Distance Triathlon Base plan in TrainerRoad with ~40mpw BarryP running in place of their run instructions. Historically I've been a 3 run / week guy and my results have been pretty lackluster. Since then I gradually increased (10% / week) run volume from ~20mpw up to 40mpw using the 6 run per week Barry P plan with 1 tempo run replacing a mid distance. My current week of running looks like this:
3x 4mi
1x 8 mi
1 x 35min Tempo (~7 mi total including warmup & cooldown)
1 x 13 mi
Total: 40 mi
I've hit 40mpw and my legs are feeling pretty decent while my pace has improved a good deal (although running in Texas, the cool weather certainly has helped a lot).
How much more volume should I shoot for before capping the easy/ med runs and implementing an ultra long run every other week? 45mpw? 50mpw? With 20 weeks left I feel like my run volume is already approaching this limit. Once I hit that limit, do I just hold the training there while the TR plan increases my bike volume?