Ok - I hesitated posting this to avoid heavy abuse, but I’ll swallow my pride and post. I would like some opinions/critique of my IM-Moo '07 Training Log. I DON’T want comments on the format of the log - I want comments on the training content. Specifically: Am I on the right track focusing on training TIME vs. distance? Are the ratios correct for each discipline? Bike vs. Swim vs. Run: Biking is my strongest of the three. I have always considered swimming as my overall weakness since I just taught myself how to swim about 1-2 years ago and I am very slow (2:30 100’s in a pool at endurance pace, closer to 2:45 in open water. I can sprint a 1:30 100, but only once). Should I be focusing more on running since that will have a larger impact on my fatigue and race success? My running has always been broken up - 1/3 - 1/2 being a run TO the local YMCA, then my swim/spin training or leg strength training, then the same run back, or a double portion of running. In other words, should I split out my days and do JUST running, JUST swimming, JUST biking on those days, with an occassional brick thrown in? Volume - too much too soon? My current strategy is to: 4 week intervals - 3 weeks growing volume, 4th week rest, then pick it back up again Increase by about 10% each week Get to 18-hours 4-weeks out in early August Taper to 13, 9, 4-hours Nutrition - I’m eating 50% better than I have all year (a pseudo-Paleo diet with some Milky Ways, yogurts, sugared cereal thrown in), but holidays are coming up. Should I not worry about it “too much” until the start of the new year?
http://www.namssob.com/moo/training-log.htm
Let the pummeling begin…
Hey NamssoB,
I would consider getting some personal advice from someone you trust.
You will benefit from a greater history taking session and the ensuing give and take.
There is a better way than to sink, hammer and limp!
KP
Just looking at your log, the one major item which stands out is in successive weeks you have comments such as sick, felt bad, “dead week”, bad week, ate bad, head cold…
I would suggest letting your body heal. If you can’t seem to kick a cold, then you probably need to take some real time off. Travelling/staying in hotels does not count as time off; wait until the flu/headache/cold is gone before you resume. You have a long time till IMOO; however, you want to use that time well, and use it wisely.
Ensure your nutrition is very good during the time when you don’t feel well, as it will help you to heal.
Regarding your specific training/goals, I would have someone who is closer to you and your situation help you. It is nearly impossible to get good specific training advise from someone on this board when you are asking such broad questions. There are many people/resources out there for you to utilze. Have someone help you to develop an ATP, but I would not get too caught up in saying, “I will be doing exactly 17 hours 10 months from now.” Planning is good to do, and it is good to take a macro approach to the situation; however, don’t let yourself get bogged down in the details. Once you get healthy, stay healthy, focus on nutrition, and JFT.
some quick thoughts and observations before I go vote.
lots of zeros. Lots of other on days when there is no S/B/R. Other workouts constitutes a large % of your total training IMO. A fair number of three sport days followed by complete days off. An obsession with the final goal but no mention of other races or goals - maybe I missed that? In the goal section, I’m finding more comments about what you did then what you want to do. Also comments on what you need with no plan of action on how to get there.
Couple of thoughts:
Time v’s Distance: Personally, I think it’s very important to include both. As one of the other posters commented, you had quite a few sessions that were subjectively ‘tired’. Using both distance and time (& ideally power) allows you to see if you are doing the same time that you usually do for a given course/distance, slowing down due to tiredness or adapting and speeding up. Keep in mind that it is not the amount of training that you can do, but rather the amount that you can absorb that counts. This principle should define your training volume.
% S/B/R: Typically elites train approx 15-17% swim, 58-60% bike, 23-27% run. I wouldn’t venture too far from this. Greater bike fitness and the weight loss that comes with more time on the bike coupled with proper race pacing is the best way to improve your IM run. The injury risk is just not worth bumping up the run volume too much.
Volume increase of 10% p.w.: Not sure if I understood this right, but if your overall strategy is to have a net increase of 30% per mth (3 weeks of increasing volume followed by a recovery week), I would seriously re-think that volume increase. 10% net volume increase per month is doable long-term. Doesn’t sound like much, but if you have 3 months of base work per year, this would represent a 30% net increase in training volume over the course of a year. If you like the 4 week cycle you could go +10+10+10-20 to get a net gain of 10% per mth.
Nutrition: I think you should always “worry about it”. If you are trying to break the sugar addiction with a paleo diet, you are trying to change some long-term biochemistry. To do it successfully is not an on-off deal. One relapse/sugar binge puts you back to square one IMHO.
Hope this helps.
Cheers,
Alan
Thanks everyone. Couple comments:
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The point of the site was mainly for friends and family who always asked about my training - it’s not a training PLAN, but a log of past events. I do have a printed calendar that I use as a plan for what I’m going to do. I also have B and C races on the calendar prior to Moo. These include a couple half-mary’s, numerous sprints, couple olympics, and one HIM.
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Lots of zeros - do you mean in specific disciplines, or for a full day? I try to take 1 or 2 full day’s rest each week, but that’s it. If I’m feeling sick (I really think it’s only happened a couple times) then I take an extra day or 2 off - are you saying that’s not enough? Maybe the assumption is that being sick was a result of overtraining, which was not the case (in fact I just caught a cold from my son, so I’m taking a couple days off again - argh!) It’s that time of year you know!
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What did you mean when you said, “A fair number of three sport days followed by complete days off”? I try to mix it up so I’m not always doing the same thing on the same day or on consecutive days. I also try and throw in other cross-train acitviities (running steps for leg power, elliptical for aerobic when the pool is closed or if I just need an easier workout without the impact of running)…are you saying I should eliminate some of this not SBR activity?
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It was suggested that my short runs TO and FROM the “Y” should not be counted as run training but only as warmups, and I agree…I need to focus my running.
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I do like the periodization idea - maybe I need to tweak it a bit so it’s a little more flexible.
Thanks again…
I clarified. See ********** for my thoughts.
Lots of zeros - do you mean in specific disciplines, or for a full day? I try to take 1 or 2 full day’s rest each week, but that’s it. If I’m feeling sick (I really think it’s only happened a couple times) then I take an extra day or 2 off - are you saying that’s not enough? Maybe the assumption is that being sick was a result of overtraining, which was not the case (in fact I just caught a cold from my son, so I’m taking a couple days off again - argh!) It’s that time of year you know! ***************Taking days off is not necessary if you have done your training corrrectly except for once in a while. You need to intersperse easy days with harder days. Consistentcy day after day is what will bring you closer to your goal. Most people need days off most of the time more for a mental break then b/c they are physically broken down. So instead of taking complete days off, which once in a while is fine, add in an easy 1000 swim or an easy 30 min on the trainer. Your fitness level will thank you
- What did you mean when you said, “A fair number of three sport days followed by complete days off”? I try to mix it up so I’m not always doing the same thing on the same day or on consecutive days. I also try and throw in other cross-train acitviities (running steps for leg power, elliptical for aerobic when the pool is closed or if I just need an easier workout without the impact of running)…are you saying I should eliminate some of this not SBR activity? ***************Just that. You have a number of days where you train all three sports then follow that with a day or two off. It goes back to consistency. If the three sport days are making you tired, do two sports that day and then one the next. This to me reminds me of the classic epic workouter. Goes out and does a huge workload one day then needs to rest for a few days and repeats. Then they wonder why the dude who works out consistenly gets faster and faster and they do not.