Well, look at that. I deleted the app, reinstalled, and now the second Phoenix on Saturday has disappeared!

I never thought about reinstalling because it never occurred to me that it might be an error. 3:00 total time for Saturday was in line with the previous (3:45) and following (4:00) Saturdays.

PS love the app and the assistance available in here. Have gone from zero cycling experience with 198 FTP to 248 FTP in 3.5 months all thanks to the program, and I expect the gains to continue!

Coach Chad - thanks for all your help here with training plan suggestions. I'm looking at targeting a Half Iron Distance Tri this fall ... in particular I'd be handling the bike portion for our relay team. The event is ~13 weeks out from now. Any suggestions as to what plan may help the best between now and then? I did about 1/2 of the SS Base Low Volume earlier this year, then moved onto a mid-volume Rolling Road Race plan in prep for my first race of the year. Since then I've gone back to the high volume SS Base, and am currently on week 3. I've done Half Iron distance events for the past few years (doing all three disciplines), however I injured my hip (torn labrum and FAI) about a year ago and had to take 6 months off from all biking & running. I'm back on the bike now and things seem to be holding together ok. Any training plan advice you could provide would be much appreciated. Thanks.

more and more appreciating how useful trainerroad is. thought my ftp test might be slightly low because I thought base plan workouts should be a little harder so I bumped it up 5% which made next workout sufficiently hard. Then today did Dade -1 and got through 5 of 9 intervals at that 105% workout intensity before my power started dropping and I just could not get it back up so I had to drop intensity by 5%. I think I'll still start next workout at 105% and see how that goes. But trainerroad is sure making me work hard.

Hi Coach Chad,

I've got a question for you as well.

Last Saturday, while doing my last long ride before my first Ironman, I slipped and fell down on the ground. I got on the bike as quickly as I could, rode home (which took another hour) and with all the adrenaline in my body ("I must finish this workout") I threw my bike on the trainer and did what I should've done when I saw the pouring rain: I finished my ride by riding another two hours on a TrainerRoad workout.

However, my wrist felt worse and worse, and all the galls and scratches that showed up underneath my gear made me realize I was in trouble. My wife took me to the weekend doctor, which diagnosed I probably had bruised my wrist. His advice was to cool it often en give it some rest. It sure helped, but it sucked that I couldn't do my last long run on Sunday.

Yesterday, I got on the bike to ride Dans, and today I rode Pettit. I saw my own doctor today and had some X-ray scans made. Turns out the weekend doctor was right: my wrist has been bruised, not broken or torn (so that's a small win). However, due to this and the other damage I have on my body, some changes must be made.

Chad, knowing that I've got two-and-a-half week to go (my race is on Sunday 3rd July), what would be your advice on workouts I should do? Like I said, I rode Dans and Pettit to keep my body in movement, but I don't think it's a good idea to do the prescribed workouts for this week. Both Sierra and Tower are hard workouts. I could start them and see how it goes? Or should I keep my focus on doing the 0.7 IF factor work, like I plan to race on? Maybe even some Sweet Spot work? You'll understand that this is absolutely not how I planned to spend these last three weeks, but unfortunately it's something I have to deal with. I know that you guys aren't doctors, but any advice on this matter would help me anyway :-)

Thanks!

It's because I was dumb when I set up the PRs a few years ago :(. We've got plans to revamp this so that you can view a PR at any second, like 2:32 if you wanted. We'll also add the ability to look and compare PRs based on time range.

Chad, thank you so much for your quick reply to my message. It's very good to read those words from you, making me feel really reassured. I have been really dedicated indeed, and the extra sleep and rest I'm taking right now is doing my body really good, so maybe seeing this as an opportunity isn't the worst idea :-) Went running today, and thankfully that didn't feel so bad at all. Swimming actually is the biggest issue now, as I have a lot of scratches that aren't healed yet.

Just to make sure: for tomorrow, the original plan made me do Tower. Depending on how I'll feel tomorrow, I'll start that workout and see how it goes. If it's getting too hard, I'll shut down the workout and ride out the rest of those 90 minutes at 65-75%. But if I'm not feeling good enough, I should just do a 90m workout at 65-75%, like Brasstown? Or should/could I replace it by a somewhat longer workout, say Boarstone (which is 2 hours)?

Thanks again!

Chad I have a non cycling related question. I am following the Mid Volume Full Distance plan as my training for Lake Placid (First Full IM) I am a pretty new swimmer and have very little experience open water swimming. As such i think i am going to enter an open water swim before the race, the one I am looking at is 14 days prior to the race and I have the option of either a 5k or a 2.5k swim. in the training plan is has me doing 4625m that day, I am right to assume that doing a relatively easy 5k open water would be a good swap? any advice would be greatly apprciated

more and more appreciating how useful trainerroad is. thought my ftp test might be slightly low because I thought base plan workouts should be a little harder so I bumped it up 5% which made next workout sufficiently hard. Then today did Dade -1 and got through 5 of 9 intervals at that 105% workout intensity before my power started dropping and I just could not get it back up so I had to drop intensity by 5%. I think I'll still start next workout at 105% and see how that goes. But trainerroad is sure making me work hard.

Since you are revamping this, can I make a suggestion?
Often times, I do a workout and I want to compare to the same workout I did a few weeks/months ago. Let's say, I did Mist and I want to see how I did on Mist 3 months ago or last year when I did the same workout. It would be nice if it showed me that when I click on the workout.

Thanks.

Give yourself adequate recovery between efforts and stay hydrated & nourished, and definitely have a recovery immediately post-workout.

Managed to do Tower almost completely. Finished the workout halfway the final interval (@ 100%), erring on the side of caution. Thanks again for your advice!

Just another question. I was wondering what you mean by the following workout description on Truuli -2:


What do you mean by "have a recovery immediately post-workout"? Do you mean a recovery drink? Meal? Or are you talking about recovery in general?

The day before my Ironman, I must do this straight after the hotel check-in. Right after it, I have to take my bike to T1. Is this okay?

I have been looking at the list of personal records on the Career page of TR and I am thinking about how I want the line to look.
My thinking is that if you want to be a generalist, with, in my case, a focus on 25M and upwards time trials I would want my line to be pretty much from 11:00 to 05:00 on the clock face.
Currently mine goes from 593 (5s) to 142 (3 hours) and I was thinking of getting the power numbers higher for 60 minutes and above
I have attached an image

Does that make sense ?

PS love TR and the podcasts

PPS Just updated my TR version and it still shows as beta - is that correct?

Nate, is there a way to copy a custom workout to another account to use with the companion app? Or do you have to create workout in each account?