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Looking for help with understanding where to start again with training
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Been out of the game for 4+ years. Bought a new roadie this spring/summer and started running and riding. Was at 215 in March, and am currently 182. I've done a fair bit of running and do a minimum of 3 or 4 miles each run. Long run on Weekends and long ride on weekend.

Here is what I have been doing:
Bike:
Trying to ride 2-3x a week with longest ride on weekend. I've been trying to balance riding fairly easy (hard for me to do, I have a sprinters mentality), doing hill repeats, and paying more attention to my HR with regard to keeping it under 160-165 as much as possible. Longest ride to date is 50 miles. My typical short ride is 25 miles.

Run: Running 3-4x a week. Longest run usually on a weekend. Easier pace. Pretty much all my runs are on the treadmill (easiest due to schedule) and tend to be under 150 HR. If I run outside, it usually is around 160. I can't seem to run slow outside. I am not fast anymore, but would like to get back into the game in the spring or summer. Likely starting out with a few sprints. Maybe a half the following year.


My problem-I've been using Garmin Connect and on Saturday my run of 4 fairly easy miles was listed as unproductive. Then it stated something like my training load was too high or my stress etc. Kinda odd, as I felt like I have been doing well. I did a super easy ride today of 25 miles with keeping HR at an average of 129. Highest it got was 145 for a few seconds. Again, after ride it listed my results as unproductive.

I feel lost and I want to get a handle on training. I will be joining TR in November and I have a 4iiii on the way (should be in tomorrow). I have used a PM before, but it won't fit on my new bike. I know I will need to do a 20 min (at least) FTP test. I just want to make sure that all of my workouts are "productive" and not garbage miles etc.

So, can you point me in the right direction, give me a plan to follow to start, or a link to read or to a great youtube video for me?

Thanks. I would love any and all input with regard to run and bike. I can't swim right now because no pools are open around me that I am aware of.
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Re: Looking for help with understanding where to start again with training [littlefoot] [ In reply to ]
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littlefoot wrote:
So, can you point me in the right direction, give me a plan to follow to start, or a link to read or to a great youtube video for me?

What are your goals?

https://www.strava.com/...tes/zachary_mckinney
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Re: Looking for help with understanding where to start again with training [littlefoot] [ In reply to ]
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Personally I'd ignore the Garmin. I love mine but don't really adhere to any of the training effect scores, recovery times or performance conditions. You have to listen to your body. An easy session (as long as it is kept easy) is still beneficial for aerobic development, even if the Garmin says otherwise. Just don't do too much grey zone.

Long time fan of trainer road. I think you need a "date" to train for, be that a race or a specific target to hit. Maybe just focus on the bike for a period and keep the running easy. Start a TR plan and see how it goes to give you some structure, getting your power numbers up? I like the cycling specific low volume plans and add the running in easy on other days. I'm not convinced on the triathlon plans. Then switch and focus on running for a block and keep your bikes easy. When pools hopefully reopen you should have a solid bike run foundation that you can then focus on the last discipline in prep for potential races?
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Re: Looking for help with understanding where to start again with training [jn46] [ In reply to ]
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I don't listen to the Garmin training scores either. I use Strava's relative effort score, fitness score and the Elevate add-on fitness score. These seemed to be closer to what my perceived effort is and feeling for fitness (over time). The fitness numbers from Strava and Elevate are different, by a lot sometimes, but I use the relative change over time. I don't know what a fitness score of 80 is compared to 60, so I just look at the changes.
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Re: Looking for help with understanding where to start again with training [littlefoot] [ In reply to ]
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littlefoot wrote:
I've been using Garmin Connect and on Saturday my run of 4 fairly easy miles was listed as unproductive. Then it stated something like my training load was too high or my stress etc. Kinda odd, as I felt like I have been doing well. I did a super easy ride today of 25 miles with keeping HR at an average of 129. Highest it got was 145 for a few seconds. Again, after ride it listed my results as unproductive.

"'Unproductive?' Really?!!! Fuck you, Garmin"

Problem solved

"Isn't RandMart the old punk rock dude who had the crazy ex? Then this post checks out"

Stop-Think-Consider-Do
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Re: Looking for help with understanding where to start again with training [plant_based] [ In reply to ]
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plant_based wrote:
littlefoot wrote:

So, can you point me in the right direction, give me a plan to follow to start, or a link to read or to a great youtube video for me?


What are your goals?


That would help huh?

GOALS:
I want to roll into spring (Aprilish/May) with being faster and going longer.

Run: I want to be able to do a half marathon and holding a quicker pace and get my mile times down to the low 8:00s for 5-6 miles and 7:00s or better for 5k. I am currently running on treadmill at 10:30 (purposely with an easy pace) and on the road at 8:50ish to 9:30s.

Ride:I want to avg 20+ mph for 25 miles regardless of terrain. I have a mixture of flats and hills depending where I go.

I also want to do a sprint in May or June.
Last edited by: littlefoot: Oct 20, 20 13:00
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Re: Looking for help with understanding where to start again with training [littlefoot] [ In reply to ]
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If you can do 20+ mph at 182lb for over an hour as an easy ride over hills then I really don’t see your concern. You’re pushing 220W+ an hour so you’re fine. Your ftp is around 275 I’d guess

What is your max hr so we can understand the hr values you’re aiming for?

https://www.strava.com/athletes/47783704
Last edited by: rsjrv99: Oct 20, 20 6:07
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Re: Looking for help with understanding where to start again with training [rsjrv99] [ In reply to ]
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rsjrv99 wrote:
If you can do 20+ mph at 182lb for over an hour as an easy ride over hills then I really don’t see your concern. You’re pushing 220W+ an hour so you’re fine. Your ftp is around 275 I’d guess

What is your max hr so we can understand the hr values you’re aiming for?

Ha! I wish. I was posting MY GOALS! I will fix. Thanks
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Re: Looking for help with understanding where to start again with training [littlefoot] [ In reply to ]
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littlefoot wrote:
rsjrv99 wrote:
If you can do 20+ mph at 182lb for over an hour as an easy ride over hills then I really don’t see your concern. You’re pushing 220W+ an hour so you’re fine. Your ftp is around 275 I’d guess

What is your max hr so we can understand the hr values you’re aiming for?


Ha! I wish. I was posting MY GOALS! I will fix. Thanks


Oh I apologize for misreading it. I would still say you’re on the right track. I’m not a huge fan of these training effect scores. I believe such systems work once they receive an abundance of data to work off of and can be tailored for racing but for average person training, disregard it. Any workout will make you better as long as you’re consistent!

I’d still like to know your max hr. If it’s 180 for example, then keeping hr around 160 is basically threshold. 160-165 is still pretty high for most, I’d lower it towards 140 for the majority of your ride

https://www.strava.com/athletes/47783704
Last edited by: rsjrv99: Oct 20, 20 16:32
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Re: Looking for help with understanding where to start again with training [littlefoot] [ In reply to ]
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I wouldn't worry too much about what Garmin says. It said my performance condition was -11 the day before I did my fast 70.3.

If you're really wanting to track fitness improvements over time, I'd consider paying for a TrainingPreaks premium account. With that, you can track training load and fatigue. It's not perfect but it works pretty well in a general sense. A basic account is free and allows you to record data but not view the whole performance manager chart.

If you like being self-coached, then you can track your own metrics, use TR, etc.

If you want to spend a bit more money then you can buy a pre-built plan that loads directly into TP, or hire a coach.

Sounds like you've done a good job building up slowly and would benefit from some muscular endurance/tempo work on the bike.

Mark Saroni
____________________________________________________________
COACHING | TRAINING PLANS | STRAVA
MS Kinesiology | USA Cycling | USA Triathlon | USA Swimming
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