Give it a TRI

[TheBritishTwit]

I know, I've done a few before and loved them.

Currently I have a 22min 5k and a 50min 10k, built that up off 3 runs a week with a mate way stronger than I am.

 

What would a better training ratio be? 40/30/30?

I was in a similar situation to you and got a bit bored of cycling so start tri this year and have completed 2 Olympics tri's.

 

One thing you have to do that you will benefit a lot from is Brick training especially from Bike to the run.

 

it seemed to help me out a lot.

[shaper]

I am not going to post on the IMSA 2018 thread, as it's not really applicable. But a few suggested that my training distances are too low for EL. I started with a new coach who uses TrainingPeaks a week ago, and now understand the metrics in the program (which requires the paid/Premium version). My TSS (Training Stress Score) has been on average 400 to 500 per week over the last 6 months. Looking back, it was too low. TrainingPeaks is quite a nifty tool and a good way to gauge if your training load is on the right track (especially for newbies).  

 

There are a few factors contributing to my low weekly TSS, but the biggest one being my HR zones were not correct. Just something for the guys new to the sport(s) to consider. I got my proper HR zones from races. My running max is higher than my cycling max by about 10bpm. 

 

My TSS has now jumped up to 700 and the volume feels sustainable. I suspect this week will be the same, with next week jumping a bit in terms of volume. Looking at the next few weeks, my CTL (fitness level) should be over the recommended upper end for a half distance after my taper if all goes according to plan. Bear in mind that my goal is to just finish at this stage. 

 

https://help.trainingpeaks.com/hc/en-us/articles/230904648-Suggested-Weekly-TSS-and-Target-CTL

 

Something to consider and maybe look at if you are new to the sport. I like numbers and a visual representation of my work, so it's a very cool tool for me. 

Am not sure what your previous coach was doing and I never did ask if you were self coaching or being coached so am glad that your new coach has picked this up quickly and you still have time to ramp up your training before EL so that it will hopefully be more enjoyable and not a sufferfest.

 

I am a big fan on TP and use it extensively not only the graphical representation but for the numbers.  Regular testing of FTP and FTHR will ensure your numbers are correct and every now and then do a CSS swim test as all these tests will ensure you benefit from the workouts being in the right zones.

 

I am also doing EL and currently weekly TSS is 700-800, this will ramp up to over 900 before taper although this is not my main focus as am in a 12 week build phase, IMSA2018 is my "A" Event.  So your new coach and training are good !! 

 

As you like numbers, my weekly TSS in the weeks preceding taper to IMSA2017 was 1100-1200 and I think my CTL peaked was around 135.  For IMSA2018 am aiming for a CTL peak of 150.

 

All the best with the new coach, training regime and spending hours looking at TP program, graphs and numbers

Edited October 31, 2017 by shaper

[ScottCM]

I am not going to post on the IMSA 2018 thread, as it's not really applicable. But a few suggested that my training distances are too low for EL. I started with a new coach who uses TrainingPeaks a week ago, and now understand the metrics in the program (which requires the paid/Premium version). My TSS (Training Stress Score) has been on average 400 to 500 per week over the last 6 months. Looking back, it was too low. TrainingPeaks is quite a nifty tool and a good way to gauge if your training load is on the right track (especially for newbies).  

 

There are a few factors contributing to my low weekly TSS, but the biggest one being my HR zones were not correct. Just something for the guys new to the sport(s) to consider. I got my proper HR zones from races. My running max is higher than my cycling max by about 10bpm. 

 

My TSS has now jumped up to 700 and the volume feels sustainable. I suspect this week will be the same, with next week jumping a bit in terms of volume. Looking at the next few weeks, my CTL (fitness level) should be over the recommended upper end for a half distance after my taper if all goes according to plan. Bear in mind that my goal is to just finish at this stage. 

 

https://help.trainingpeaks.com/hc/en-us/articles/230904648-Suggested-Weekly-TSS-and-Target-CTL

 

Something to consider and maybe look at if you are new to the sport. I like numbers and a visual representation of my work, so it's a very cool tool for me. 

While i am not pro i thought i should give you a little bit of hope in regards to what you have already done. 

 

i did my first 70.3 in Durbz this year. due to unforeseen circumstances my world was shattered and my training suffered so here are my figures

 

Jan 

Swim 10km / 3Hours 30min

Bike    121km / 13Hours 30min

Run    92km / 11 Hours

TSS   1754 @ 438 weekly avg

 

Feb  

Swim 5km / 1Hours 40min

Bike    34km / 2Hours 45min

Run    84km / 9Hours 20min

TSS   1118 @ 280 weekly avg

 

March  

Swim 5km / 1Hours 50min

Bike    4km / 8Hours 

Run    135km / 14Hours 30min

TSS   1904 @ 476 weekly avg

 

April 

Swim 0.5km / 10min

Bike    118km / 8Hours 30min

Run    112km / 11 Hours 50min

TSS   1225 @ 306 weekly avg

 

May  

Swim 8km / 2Hours 50min

Bike    88km / 17Hours 30min

Run    127km / 13 Hours

TSS   2374 @ 594 weekly avg

 

June up to race (Race was 18th)  

Swim 3.5km / 1Hours 10min

Bike    90km / 5Hours 30min

Run    35km / 3Hours 40min

TSS   845 @ 423 weekly avg

 

As for the event itself, its no wonder that i cramped 450m into the swim and had to nurse those cramps for the rest of the day,

Swim 38min

Bike 3Hours 23min

Run 2Hours 6min

Total including T1 & T2 = 6Hours 32min

 

So while you have done less than desired, there is still plenty of time to change your fortunes. I must admit though, i am still battling with the repercussions from the event in terms of ITB 

[EmJayZA]

i did my first 70.3 in Durbz this year. due to unforeseen circumstances my world was shattered and my training suffered so here are my figures

 

 

Sorry to hear Scott. Hope it wasn't something too hectic. 

 

Thanks for the breakdown. Your time was still pretty good considering the amount of training you put in. I would be very happy with 6.5 hours. I am seriously worried about the bike cutoff. Even trying to lose some weight to help with the climbing. Going for a bike fit too to see if I can sort out some other niggling issues. Big changes happening. 

[shaper]

Sorry to hear Scott. Hope it wasn't something too hectic. 

 

Thanks for the breakdown. Your time was still pretty good considering the amount of training you put in. I would be very happy with 6.5 hours. I am seriously worried about the bike cutoff. Even trying to lose some weight to help with the climbing. Going for a bike fit too to see if I can sort out some other niggling issues. Big changes happening. 

Cut out carbs, sugar, bread, pasta, pizza, sweets, chips, fizzy drinks.

 

Train anything up to 1:30hr on water alone (else consider something like Hi5 Zero as an electrolyte replacement with zero sugar/carbs if you want flavour), above that only use carbs in your drinks for longer training sessions.  Cut out gels on long training runs and rides, eat nuts, dates, maybe an energy bar.  

 

Get your body to burn fat rather than crave carbs/sugar.....weight will drop quickly with the increased training you will be doing.  Replenish with protein shakes post training to retain muscle mass.  Eat proper food after long training ride/run and not snacks.

 

EL bike cut-off you will be fine, it is 40kms of undulating climbing... after that you can hammer it downhill, work on some descending skills and be comfortable with speed.  Save something in the legs for the last 6kms back into town, there a couple of little hills that can sap tired legs.

[shaper]

While i am not pro i thought i should give you a little bit of hope in regards to what you have already done. 

 

i did my first 70.3 in Durbz this year. due to unforeseen circumstances my world was shattered and my training suffered so here are my figures

 

 

You did well considering and am sure have learned a lot from it, not just about the event but also about yourself

[EmJayZA]

Cut out carbs, sugar, bread, pasta, pizza, sweets, chips, fizzy drinks.

 

Train anything up to 1:30hr on water alone (else consider something like Hi5 Zero as an electrolyte replacement with zero sugar/carbs if you want flavour), above that only use carbs in your drinks for longer training sessions.  Cut out gels on long training runs and rides, eat nuts, dates, maybe an energy bar.  

 

Get your body to burn fat rather than crave carbs/sugar.....weight will drop quickly with the increased training you will be doing.  Replenish with protein shakes post training to retain muscle mass.  Eat proper food after long training ride/run and not snacks.

 

EL bike cut-off you will be fine, it is 40kms of undulating climbing... after that you can hammer it downhill, work on some descending skills and be comfortable with speed.  Save something in the legs for the last 6kms back into town, there a couple of little hills that can sap tired legs.

 

Sugar is my downfall. Haha. The only time I train with any sort of calories is on my long rides. My longest run has been 1hr40 to date, and that was also done on just water. 5kgs from my race weight, so it's proving a little difficult to drop. But, Rome wasn't built in a day. 

 

I am an adrenalin junky, so descending is actually a highlight for me. Lots of room for improvement, but I am comfortable enough on my bike now to not hold back. My top speed on my road bike in the Cradle has been around 60kph to date. Not sure how to push faster than that yet. Will the course be spread out enough to allow us to descend quickly? 

[shaper]

Sugar is my downfall. Haha. The only time I train with any sort of calories is on my long rides. My longest run has been 1hr40 to date, and that was also done on just water. 5kgs from my race weight, so it's proving a little difficult to drop. But, Rome wasn't built in a day. 

 

I am an adrenalin junky, so descending is actually a highlight for me. Lots of room for improvement, but I am comfortable enough on my bike now to not hold back. My top speed on my road bike in the Cradle has been around 60kph to date. Not sure how to push faster than that yet. Will the course be spread out enough to allow us to descend quickly? 

Yes it will be spread out and there is plenty of road as they close the M2 highway both directions.... the downhill from Hemmingways casino... flying!!!

 

Edit:  No matter what time it takes you to climb the first 45kms to the turn-around point, coming back you will cycle in less that 1hr30.... if you put your head down and fly

Edited November 1, 2017 by shaper

[gurns]

While i am not pro i thought i should give you a little bit of hope in regards to what you have already done. 

 

i did my first 70.3 in Durbz this year. due to unforeseen circumstances my world was shattered and my training suffered so here are my figures

 

Jan 

Swim 10km / 3Hours 30min

Bike    121km / 13Hours 30min

Run    92km / 11 Hours

TSS   1754 @ 438 weekly avg

 

Feb  

Swim 5km / 1Hours 40min

Bike    34km / 2Hours 45min

Run    84km / 9Hours 20min

TSS   1118 @ 280 weekly avg

 

March  

Swim 5km / 1Hours 50min

Bike    4km / 8Hours 

Run    135km / 14Hours 30min

TSS   1904 @ 476 weekly avg

 

April 

Swim 0.5km / 10min

Bike    118km / 8Hours 30min

Run    112km / 11 Hours 50min

TSS   1225 @ 306 weekly avg

 

May  

Swim 8km / 2Hours 50min

Bike    88km / 17Hours 30min

Run    127km / 13 Hours

TSS   2374 @ 594 weekly avg

 

June up to race (Race was 18th)  

Swim 3.5km / 1Hours 10min

Bike    90km / 5Hours 30min

Run    35km / 3Hours 40min

TSS   845 @ 423 weekly avg

 

As for the event itself, its no wonder that i cramped 450m into the swim and had to nurse those cramps for the rest of the day,

Swim 38min

Bike 3Hours 23min

Run 2Hours 6min

Total including T1 & T2 = 6Hours 32min

 

So while you have done less than desired, there is still plenty of time to change your fortunes. I must admit though, i am still battling with the repercussions from the event in terms of ITB 

Eish,  my totals for Durban 70.3 this year as from 1st March up to the event were as follows;

 

Swim  4km

Cycle   19 hours

Run      80km

[EmJayZA]

Eish,  my totals for Durban 70.3 this year as from 1st March up to the event were as follows;

 

Swim  4km

Cycle   19 hours

Run      80km

 

What was your finishing time? The race must have been brutal. 

 

My cousin finished in just under 6 hours, overweight and with very, very little training. Some people are just able to push through these things. I on the other hand have to train weeks to just shave off 30 seconds off my 5km time - and I am still slow.  He is doing IM, and his training is around 4 hours a week at present. It's going to be interesting to see him at EL and what his IMSA finish time is. Some people are just naturals imo. 

Edited November 2, 2017 by EmJayZA

[_David_]

There is a big difference between a 70.3 and a full Ironman. I think most reasonably fit people can wing a 70.3 but it is not so easy to wing an Ironman.

[EmJayZA]

There is a big difference between a 70.3 and a full Ironman. I think most reasonably fit people can wing a 70.3 but it is not so easy to wing an Ironman.

 

Yeah, maybe I should send him here to get a proper scare.   I could imagine winging a marathon, but cycling 180km is another beast. I just don't think the body can sit on a bike that long without being in too much pain if it has not been trained for that distance. 

Edited November 2, 2017 by EmJayZA

[dave303e]

I think if you are a strong runner you will always do better winging a triathlon than if you are a strong cyclist, same goes for training you can put more into running and do better.

We had this training breakdown discussion last night amoung a few AR folk and came up with a few points:

Not many will cause race ending injuries by being underprepared for a cycle, but if you are not prepared for the running, ITB, knees, ankles, hips, blisters are all poptential race wreckers. On the bike these are not such an issue.

Running training will help for cycling, but cycling training doesn't help as much for running.

 

My 2c though

[_David_]

Yeah, maybe I should send him here to get a proper scare.   I could imagine winging a marathon, but cycling 180km is another beast. I just don't think the body can sit on a bike that long without being in too much pain if it has not been trained for that distance. 

 

It is not just a swim, bike or run, but a triathlon, you have to wing the marathon after a 180km cycle and a 3.8km swim.

 

There is a big difference between a 6 hour and a 17 hour day :-)

[_David_]

I think if you are a strong runner you will always do better winging a triathlon than if you are a strong cyclist, same goes for training you can put more into running and do better.

We had this training breakdown discussion last night amoung a few AR folk and came up with a few points:

Not many will cause race ending injuries by being underprepared for a cycle, but if you are not prepared for the running, ITB, knees, ankles, hips, blisters are all poptential race wreckers. On the bike these are not such an issue.

Running training will help for cycling, but cycling training doesn't help as much for running.

 

My 2c though

 

 

Agreed, its in the marathon where Ironman dreams die 

[Fat Boab]

Sugar is my downfall. Haha. The only time I train with any sort of calories is on my long rides. My longest run has been 1hr40 to date, and that was also done on just water. 5kgs from my race weight, so it's proving a little difficult to drop. But, Rome wasn't built in a day. 

 

I am an adrenalin junky, so descending is actually a highlight for me. Lots of room for improvement, but I am comfortable enough on my bike now to not hold back. My top speed on my road bike in the Cradle has been around 60kph to date. Not sure how to push faster than that yet. Will the course be spread out enough to allow us to descend quickly? 

 

Even on the downhills? Eg From the Lindley circle down to the bridge, and then up to Valverde on the left?