Login required to started new threads

Login required to post replies

Prev Next
Re: How approach short intervals (dumb trainer) [Bryce Lewis TR] [ In reply to ]
Quote | Reply
Bryce Lewis TR wrote:


Hey again!

One point I'd like to make really clear is that choosing a plan volume is not a matter of "Rule #5", but rather it is important to choose the plan with the appropriate amount of stress for your current fitness, lifestyle, stress levels etc. As you move up to higher volume plans, the recovery becomes an even more crucial part of your training since you are pushing your body closer to its physcialy limits. And for some people, the high volume plans will push them beyond their physical limits, which will come as a detriment to their training rather than a benefit. A higher volume plan does not always equal a faster performance on race day.

Another thing I'd like to mention is that you do not need to be training at your target event's distance or duration in order to perform your best at that distance/duration. To learn more about this concept, check out this article from our Blog:
http://blog.trainerroad.com/ive-never-done-my-full-race-distance-will-i-be-ready-for-my-event/


So the question really comes down to this: are you feeling challenged by the Mid-Volume Plan? If the answer is yes, then stick to the mid-volume consistently and you will see improvements. If the answer is no, the Mid-Volume is too easy, then giving the High Volume Plan a try could bring about greater fitness improvements :)


I hope that makes sense, let me know if you'd like me to clarify anything!

That’s really helpful. When I did pure marathon training, I would shoot for 3 x 20milers, at a finish time of about 3 hours, since that was my race goal. That seems very different than what I’m seeing in these plans. I would have thought, for a 2:50 ride time goal, I would want to go for a few 48-50 milers that would take about that long. No? Instead, I’m seeing some 90-120 min at 85-90% FTP sessions in there.
I wasn’t clear how an athlete that would finish in 4 hours would use the same plan as one that may finish nearly twice as fast.
Back to my marathon comparison, an elite runner has no need to be able to run for 3 hours, but a newer athlete may need to train far more than that.
I do like planning by Time, instead of Distance, but I’m trying to find the Specialty Block that fits both my current fitness, and my goals. Both seem to have value: Mid-volume would help me develop more speed, but High-volume could give me a deeper base for the Fall Ironman.

Michael
Quote Reply
In season plan [Bryce Lewis TR] [ In reply to ]
Quote | Reply
Hi Bryce,

I am just looking for some guidance for what plan(s) you would recommend for my situation. I finished my first IM last year and designated this year as my fun racing year. I didn't have much structured training over the winter but just generally maintained my fitness (not to IM training level for sure). I ramped up leading up to April enough to complete a 100 mile gravel bike event (albeit painful ride). So that's where I am at fitness wise. I have sprint triathlons coming up in June, July, August. Would you recommend I just jump into a Sprint Specialty plan and keep repeating that plan over the coming months? My bigger event is near the end of September which is a two day gravel stage race, 75 mile per day. So I would want to ramp things up for that distance. Since this is my fun year I don't really have an A race but the 2 day gravel bike event would obviously require more training if I don't feel like suffering a bunch. It's possible I should just focus on training for the 2 day stage race as the sprint races are no issue to complete for me. Any advice is much appreciated.

Thanks,
Darrell
Quote Reply
Question for Bryce [ In reply to ]
Quote | Reply
Hi Bryce,

I have been doing half iron mid volume plan. As you recommended Bec I started early I am basically doing the base twice. I just finished the first base and I have an Olympic distance race coming up at the end of week 3 of my 2nd Base phase. I want to do good in this race and be rested, how should I alter week 3 of Base in order to be primed for my race?

Thanks,

Kyle
Quote Reply
Re: How approach short intervals (dumb trainer) [mpderksen] [ In reply to ]
Quote | Reply
mpderksen wrote:


That’s really helpful. When I did pure marathon training, I would shoot for 3 x 20milers, at a finish time of about 3 hours, since that was my race goal. That seems very different than what I’m seeing in these plans. I would have thought, for a 2:50 ride time goal, I would want to go for a few 48-50 milers that would take about that long. No? Instead, I’m seeing some 90-120 min at 85-90% FTP sessions in there.
I wasn’t clear how an athlete that would finish in 4 hours would use the same plan as one that may finish nearly twice as fast.
Back to my marathon comparison, an elite runner has no need to be able to run for 3 hours, but a newer athlete may need to train far more than that.
I do like planning by Time, instead of Distance, but I’m trying to find the Specialty Block that fits both my current fitness, and my goals. Both seem to have value: Mid-volume would help me develop more speed, but High-volume could give me a deeper base for the Fall Ironman.

Michael



With your bike training, it is a bit different than training for a marathon. For example, an athlete training for Dirty Kanza would not need to do a ride anywhere near the 12 hours it takes to complete that event. As mentioned in the article, "high-intensity interval training isolates specific energy systems to prompt specific physiological responses." What this means is that through the use of interval training, we are able to work your energy systems in a specific way to produce the same level of adaptation in less time.


While an elite athlete may complete a Half-Ironman bike leg in less time, his training will be largely similar to an athlete that took 30 minutes longer to complete the ride. The main difference here somes down to pacing. Since the elite athlete is on the bike for less time, he may perform at a slightly higher % of his FTP for the duration of the ride, however, the percentage difference is not nearly enough to move him into a different energy system. Both athletes will be working solidly in the Sweet Spot power zone for the duration of their ride, and as such, their ideal training progression will be very similar.

TL;DR: Emulating race day circumstances to validate equipment, nutrition and pacing strategies is always a good idea, but when it comes to developing the fitness needed to reach your goals with long events, simulating your chosen race distance at your desired pace is not the best way to train

So ultimately, the question of Mid vs High Volume comes down to how much training stress your body is able to handle along with the stress accrued through your daily life.

I hope this helps, let me know if you have any more questions!





Get Faster with TrainerRoad
Quote Reply
Re: How approach short intervals (dumb trainer) [Bryce Lewis TR] [ In reply to ]
Quote | Reply
HI Bryce,

Couple of silly, basic questions from a guy who's learning about this stuff.

after a few months listening to the guys on the podcast, (2 of whom have far better hair than I can ever hope to have), I'm probably gonna sign up for TR tonight. With 7 weeks to go before my first 70.3 in 10 years, what plan would you recommend? I've been doing 8-10 hours per week fairly consistently for the last few months (that's total training, SB&R)

If I run it on my phone (iOS 11) then is it possible to download workouts to the phone and run them offline? I'll be travelling the last 2 weeks of the race, staying at campgrounds, and wi-fi may or may not be good at the campsites.

Thanks
J.

____________________________________
Swimming Workout of the Day: http://forum.slowtwitch.com/...ost=5784860#5784860;
Favourite Swim Sets: http://forum.slowtwitch.com/...m.cgi?;post=5004659;
Winner of the 2017 50 fly east coast Smackdown. http://forum.slowtwitch.com/...ost=6294538#p6294538
Quote Reply
Re: How approach short intervals (dumb trainer) [JasoninHalifax] [ In reply to ]
Quote | Reply
JasoninHalifax wrote:
HI Bryce,

Couple of silly, basic questions from a guy who's learning about this stuff.

after a few months listening to the guys on the podcast, (2 of whom have far better hair than I can ever hope to have), I'm probably gonna sign up for TR tonight. With 7 weeks to go before my first 70.3 in 10 years, what plan would you recommend? I've been doing 8-10 hours per week fairly consistently for the last few months (that's total training, SB&R)

If I run it on my phone (iOS 11) then is it possible to download workouts to the phone and run them offline? I'll be travelling the last 2 weeks of the race, staying at campgrounds, and wi-fi may or may not be good at the campsites.

Thanks
J.

I can answer your 2nd question. TR can run offline. https://www.trainerroad.com/faq You can test it out on your iphone as well. just put on airplane mode and start a TR workout.
Quote Reply
Re: Trainer road.com [lightheir] [ In reply to ]
Quote | Reply
I am having issues installing with the software that is installed on my computer..any work arounds?
Quote Reply
Re: How approach short intervals (dumb trainer) [mickison] [ In reply to ]
Quote | Reply
mickison wrote:
JasoninHalifax wrote:
HI Bryce,

Couple of silly, basic questions from a guy who's learning about this stuff.

after a few months listening to the guys on the podcast, (2 of whom have far better hair than I can ever hope to have), I'm probably gonna sign up for TR tonight. With 7 weeks to go before my first 70.3 in 10 years, what plan would you recommend? I've been doing 8-10 hours per week fairly consistently for the last few months (that's total training, SB&R)

If I run it on my phone (iOS 11) then is it possible to download workouts to the phone and run them offline? I'll be travelling the last 2 weeks of the race, staying at campgrounds, and wi-fi may or may not be good at the campsites.

Thanks
J.


I can answer your 2nd question. TR can run offline. https://www.trainerroad.com/faq You can test it out on your iphone as well. just put on airplane mode and start a TR workout.

Yep. Only needs to log in 1x every 30 days (what it used to be).

Problem with the software ... need more info than that.
Quote Reply
Re: How approach short intervals (dumb trainer) [JasoninHalifax] [ In reply to ]
Quote | Reply
JasoninHalifax wrote:
HI Bryce,

Couple of silly, basic questions from a guy who's learning about this stuff.

after a few months listening to the guys on the podcast, (2 of whom have far better hair than I can ever hope to have), I'm probably gonna sign up for TR tonight. With 7 weeks to go before my first 70.3 in 10 years, what plan would you recommend? I've been doing 8-10 hours per week fairly consistently for the last few months (that's total training, SB&R)

If I run it on my phone (iOS 11) then is it possible to download workouts to the phone and run them offline? I'll be travelling the last 2 weeks of the race, staying at campgrounds, and wi-fi may or may not be good at the campsites.

Thanks
J.

Hey J!

I'm so happy to hear that you're giving TrainerRoad a try!

As for as your ideal training plan, it sounds like you should have a sufficient base due to your consistent training for the past few months. As a result, your best option will be to jump into the Half Distance Build Plan. Choose the volume that you feel most closely resembles your current training load; you do not want to make a huge jump in training all at once. When you get to the week before your event, you should complete the Specialty Week 8 to allow yourself to taper your training before the event. This allows you to reduce your training stress while keeping your legs fresh and primed to race :)

And as mickison mentioned, all of your Workouts are saved locally, so you can train offline as much as as you want!

Feel free to reach out if you have any more questions for me.

Get Faster with TrainerRoad
Quote Reply
Re: Trainer road.com [Nate111000] [ In reply to ]
Quote | Reply
Nate111000 wrote:
I am having issues installing with the software that is installed on my computer..any work arounds?

Hey Nate!

Sorry you're having difficulties here. If you reach out to our Support Team at support@trainerroad.com, they should be able to get everything sorted out for you :)

Cheers!

Get Faster with TrainerRoad
Quote Reply
Re: Trainer road.com [Bryce Lewis TR] [ In reply to ]
Quote | Reply
Hi Bryce,

I have been doing half iron mid volume plan. As you recommended Bec I started early I am basically doing the base twice. I just finished the first base and I have an Olympic distance race coming up at the end of week 3 of my 2nd Base phase. I want to do good in this race and be rested, how should I alter week 3 of Base in order to be primed for my race?

Thanks,

Kyle
Quote Reply
Re: Question for Bryce [Kmck27] [ In reply to ]
Quote | Reply
Kmck27 wrote:
Hi Bryce,

I have been doing half iron mid volume plan. As you recommended Bec I started early I am basically doing the base twice. I just finished the first base and I have an Olympic distance race coming up at the end of week 3 of my 2nd Base phase. I want to do good in this race and be rested, how should I alter week 3 of Base in order to be primed for my race?

Thanks,

Kyle

Hey Kyle!

Great question. For an event like this, it will likely not require a whole lot of adjustment since you shouldn't be carrying too much fatigue thoughout the Base Phase of your training. You will likely want to trim your workouts a bit leading up to the race, which will look different depending on if your race is on a Saturday or Sunday.

If it is on a Saturday, then cut down the Thursday and Friday workouts by replacing the Thursday workout with an endurance ride and the Friday workout with a pre-race workout like Scott Peak.

If it is on Sunday, then the Sweet Spot work on Friday should be fine to leave as is. Maybe cut it short by one interval if you are feeling a little overloaded. Then do a pre-race workout like Scott Peak on Saturday and you'll be ready to race on Sunday.

I hope this helps, feel free to reach out if you have any further questions!

Get Faster with TrainerRoad
Quote Reply
Half Iron Run Plan [ In reply to ]
Quote | Reply
Hi,

What do you guys mean by “include 6x20 relaxed sprints at RPE10 with 40 seconds rest after each one.”

RPE10 is as hard as I can go, relaxed is RPE6...

This is week 2 of half tri build low volume, if it matters.
Quote Reply
Re: Half Iron Run Plan [Tin pot] [ In reply to ]
Quote | Reply
Hi Bryce,

Quick question - I've been working hard on my Base all winter and was just about to start the Sustained Power Build phase when i got hit by a car and suffered some broken ribs. This was 6 weeks ago.

I had to take a couple of weeks off totally and since then i've been able to do maybe 4 or 5 x 60 minutes a week of just sitting in Zone 2. (If my heart rate gets too high my ribs hurt). So i'd imagine that i've lost a ton of fitness from this and I want to get back to full power as soon as possible.

I need a few more weeks of being reasonably gentle with myself but how would you suggest I get back to structured training?

Should i go back and do Sweet Sport Base 2 Mid Volume, or should i redo an FTP test and then pick up where i left off?

Does fitness come back quickly from such layoffs?

Thanks for your help.
Quote Reply
Re: How approach short intervals (dumb trainer) [Bryce Lewis TR] [ In reply to ]
Quote | Reply
Bryce Lewis TR wrote:
JasoninHalifax wrote:
HI Bryce,

Couple of silly, basic questions from a guy who's learning about this stuff.

after a few months listening to the guys on the podcast, (2 of whom have far better hair than I can ever hope to have), I'm probably gonna sign up for TR tonight. With 7 weeks to go before my first 70.3 in 10 years, what plan would you recommend? I've been doing 8-10 hours per week fairly consistently for the last few months (that's total training, SB&R)

If I run it on my phone (iOS 11) then is it possible to download workouts to the phone and run them offline? I'll be travelling the last 2 weeks of the race, staying at campgrounds, and wi-fi may or may not be good at the campsites.

Thanks
J.


Hey J!

I'm so happy to hear that you're giving TrainerRoad a try!

As for as your ideal training plan, it sounds like you should have a sufficient base due to your consistent training for the past few months. As a result, your best option will be to jump into the Half Distance Build Plan. Choose the volume that you feel most closely resembles your current training load; you do not want to make a huge jump in training all at once. When you get to the week before your event, you should complete the Specialty Week 8 to allow yourself to taper your training before the event. This allows you to reduce your training stress while keeping your legs fresh and primed to race :)

And as mickison mentioned, all of your Workouts are saved locally, so you can train offline as much as as you want!

Feel free to reach out if you have any more questions for me.

Did the 20min FTP test this morning. You guys are cruel, I hate you already.

;-)

I think I did a decently paced test. According to TR analytics I was at 190, 190, 193 and 193 for quarters 1-4, respectively. (using virtual power, so the numbers aren't accurate, but as long as they are precise enough for training purposes, that'll do) Had a bit of a spike at 12 - 13 mins as I shifted gears, but then dropped back to a sustainable gear and finished it OK.

____________________________________
Swimming Workout of the Day: http://forum.slowtwitch.com/...ost=5784860#5784860;
Favourite Swim Sets: http://forum.slowtwitch.com/...m.cgi?;post=5004659;
Winner of the 2017 50 fly east coast Smackdown. http://forum.slowtwitch.com/...ost=6294538#p6294538
Quote Reply
Re: Question for Bryce [Bryce Lewis TR] [ In reply to ]
Quote | Reply
I did few outdoor rides which I assigned to my TR account and I'm bit confused about TSS in Mondays ride. What is the reason that IF, NP, TSS and elevation gain are different than in Garmin Connect. Sunday and Saturday rides TSS was almost the same.
Duration 2h5 min - Garmin 115TSS, TR 145TSS.

https://www.trainerroad.com/...4779559-evening-ride
https://connect.garmin.com/.../activity/2716647634
Quote Reply
Re: How approach short intervals (dumb trainer) [Bryce Lewis TR] [ In reply to ]
Quote | Reply
Using the KK Inride (Just bought a road machine plus inride specifically for my new TR subscription), I do the spindown calibration. I am new to spindowns, so a couple of questions.

1. I did the first, it said calibrated at 1.83........... or something. I dont know what that means. Is there a target?
2. So I do a workout, then 5-10 minutes into the workout I just do a spindown to calibrate during the workout? Do I pause the workout or just make it part of the workout?
3. Anything else I need to know?

I did the FTP test with it and it set my ftp at 175. Im excited to start this structured training.
Quote Reply

Prev Next