So, year one is out of the way, completed one half and one full, half 5.40 full 13.30
I'm pretty sure that I could have gone 10-15 minutes faster in the half, if I only hadn't stopped to read a book in transition or whatever I did to kill 10-12 minutes, or had not ridden for 7 hours 2 days before and the course were a little easier
The full - I could have ridden harder but given I started walking at 30k, I think I'd only have started walking earlier
I have limited time, about 8 hours a week ordinarily. Though for the last 3 months I can increase it to double or more and I am able to take a week or so for a big week.
So in the last year I did about 450 hours, 200 bike, 200 run, 30 swim and 20 other - an approximation
My best run in training was 30k in 2 hours 30 and best swim was the half in 34 minutes (the full swim was the same pace through the first lap and then I obviously got lost as I dropped 12 minutes from the pace)
So I want to bring my full IM closer to a half capability of 35, 2.40-45, 1.45 plus transitions and I'm a long way off that.
Committing more time to my swim makes little to no sense - I started swimming 3-4 months out and I could double my efforts and reap maybe a minute or two so not a good ROI, I think the runs the same, I'm not fast but spending more time running still won't prevent me from cracking at 30k and starting to walk - I went through 27k at the IM at 4.15 pace and finished with a 4.45 I think
So I think I need to change the balance of my hours and move much of the running to biking and for that time to be spent committed to increasing my FTP and to do that i think it needs to be intervals spent in the sweetspot e.g. 2*20 or more to get the best return on investment that I can
So, I am thinking of taking my 8 hours a week and doing one run, one swim and 6 bike / week. If a bike were 2*20, it could be 5 w/u, 2*20 2 wd and then a transition run, but I simply don't have the time to be looking at substantially more than the 8 available until next March.
Is focusing entirely on sweetspot FTP raising workouts likely to deliver the best ROI? my useful ideas came from this thread
http://forum.slowtwitch.com/..._reply;so=ASC;mh=25;
I'm pretty sure that I could have gone 10-15 minutes faster in the half, if I only hadn't stopped to read a book in transition or whatever I did to kill 10-12 minutes, or had not ridden for 7 hours 2 days before and the course were a little easier
The full - I could have ridden harder but given I started walking at 30k, I think I'd only have started walking earlier
I have limited time, about 8 hours a week ordinarily. Though for the last 3 months I can increase it to double or more and I am able to take a week or so for a big week.
So in the last year I did about 450 hours, 200 bike, 200 run, 30 swim and 20 other - an approximation
My best run in training was 30k in 2 hours 30 and best swim was the half in 34 minutes (the full swim was the same pace through the first lap and then I obviously got lost as I dropped 12 minutes from the pace)
So I want to bring my full IM closer to a half capability of 35, 2.40-45, 1.45 plus transitions and I'm a long way off that.
Committing more time to my swim makes little to no sense - I started swimming 3-4 months out and I could double my efforts and reap maybe a minute or two so not a good ROI, I think the runs the same, I'm not fast but spending more time running still won't prevent me from cracking at 30k and starting to walk - I went through 27k at the IM at 4.15 pace and finished with a 4.45 I think
So I think I need to change the balance of my hours and move much of the running to biking and for that time to be spent committed to increasing my FTP and to do that i think it needs to be intervals spent in the sweetspot e.g. 2*20 or more to get the best return on investment that I can
So, I am thinking of taking my 8 hours a week and doing one run, one swim and 6 bike / week. If a bike were 2*20, it could be 5 w/u, 2*20 2 wd and then a transition run, but I simply don't have the time to be looking at substantially more than the 8 available until next March.
Is focusing entirely on sweetspot FTP raising workouts likely to deliver the best ROI? my useful ideas came from this thread
http://forum.slowtwitch.com/..._reply;so=ASC;mh=25;