Something No Different to Last Years Competition

Fabulous February
Rafi (277) 60
ChallengeCheggars (507) 52
OrangeCannon (213) 44
BBT (197) 43 Mr Zuvai (210) 42
H0nk (299) 39
slowerthanilook (201) 37
VT'd (158) 35
Tired Badger (294) 34 
Iron Pingu (211) 31
Muffin (165) 29
Hokori (281) 29
Alibear30 (84) 21
Rob_Cooper (116) 20
JCDigger (155) 19
Flat footed (258) 24
7755Matt (146) 18
Seren (265) 17
maths (112) 16
Rocco (29.5) 12
Ironwolf (57.5) 12
Chris68 (98) 12
Blue Peter (146.1) 11.5
MTH (170) 9
PRW (72) 9
Khanivore (89) 8
Long John Silver (100) 7
In the Blue (50) 5.25
Trogs (47.7) 3
Cat5 (183.22) 2
SuperCaz (182) 1.9

Jovial January
Doner Kebab (380) Training for spirits this year!
Richardsdrr 183.55
WildWill (141)
7755Matt 146
Saffers 135
mikasa 55.69
Cake 53
In the Blue 50
SgtIronLard 45
Paperman 44
Gladys 34
Slug 34
K9 20
JvR 9
NV 5
SA 3

Hokori - FTP they are fun aren't they!!!  I Assume you have the charts / formula to plug that into to get your zones?

10 point bike today and nothing for a upper body gym session

2xturbo session

Fabulous February 
Rafi (277) 60 
ChallengeCheggars (507) 52
OrangeCannon (213) 44 
BBT (197) 43 Mr Zuvai (210) 42 
H0nk (299) 39 
slowerthanilook (201) 37 
VT'd (158) 35 
Tired Badger (294) 34  
Iron Pingu (211) 31 
Muffin (165) 29 
Hokori (281) 29 
Alibear30 (84) 21 
Rob_Cooper (116) 20 
JCDigger (155) 25
Flat footed (258) 24 
7755Matt (146) 18 
Seren (265) 17 
maths (112) 16 
Rocco (29.5) 12 
Ironwolf (57.5) 12 
Chris68 (98) 12 
Blue Peter (146.1) 11.5 
MTH (170) 9 
PRW (72) 9 
Khanivore (89) 8 
Long John Silver (100) 7 
In the Blue (50) 5.25 
Trogs (47.7) 3 
Cat5 (183.22) 2 
SuperCaz (182) 1.9 

Jovial January 
Doner Kebab (380) Training for spirits this year! 
Richardsdrr 183.55 
WildWill (141) 
7755Matt 146 
Saffers 135 
mikasa 55.69 
Cake 53 
In the Blue 50 
SgtIronLard 45 
Paperman 44 
Gladys 34 
Slug 34 
K9 20 
JvR 9 
NV 5 
SA 3 

PM 18m Bike, AM 18m Bike

Fabulous February 
Rafi (277) 60 
ChallengeCheggars (507) 52
Tired Badger (294) 46
OrangeCannon (213) 44 
BBT (197) 43
Mr Zuvai (210) 42 
H0nk (299) 39 
slowerthanilook (201) 37 
VT'd (158) 35 
Iron Pingu (211) 31 
Muffin (165) 29 
Hokori (281) 29 
Alibear30 (84) 21 
Rob_Cooper (116) 20 
JCDigger (155) 25
Flat footed (258) 24 
7755Matt (146) 18 
Seren (265) 17 
maths (112) 16 
Rocco (29.5) 12 
Ironwolf (57.5) 12 
Chris68 (98) 12 
Blue Peter (146.1) 11.5 
MTH (170) 9 
PRW (72) 9 
Khanivore (89) 8 
Long John Silver (100) 7 
In the Blue (50) 5.25 
Trogs (47.7) 3 
Cat5 (183.22) 2 
SuperCaz (182) 1.9 

Jovial January 
Doner Kebab (380) Training for spirits this year! 
Richardsdrr 183.55 
WildWill (141) 
7755Matt 146 
Saffers 135 
mikasa 55.69 
Cake 53 
In the Blue 50 
SgtIronLard 45 
Paperman 44 
Gladys 34 
Slug 34 
K9 20 
JvR 9 
NV 5 
SA 3 

Catching up - 800m swim, 10K run with PB, 24 mile bike

Fabulous February 
Rafi (277) 60 
ChallengeCheggars (507) 52
Tired Badger (294) 46
OrangeCannon (213) 44 
BBT (197) 43
Mr Zuvai (210) 42 
H0nk (299) 39 
slowerthanilook (201) 37 
VT'd (158) 35 
Iron Pingu (211) 31 
Muffin (165) 29 
Hokori (281) 29 
Alibear30 (84) 21 
Rob_Cooper (116) 20 
JCDigger (155) 25
Flat footed (258) 24 
7755Matt (146) 18 
Seren (265) 17 
maths (112) 16 
Paperman (44) 16
Rocco (29.5) 12 
Ironwolf (57.5) 12 
Chris68 (98) 12 
Blue Peter (146.1) 11.5 
MTH (170) 9 
PRW (72) 9 
Khanivore (89) 8 
Long John Silver (100) 7 
In the Blue (50) 5.25 
Trogs (47.7) 3 
Cat5 (183.22) 2 
SuperCaz (182) 1.9 

Jovial January 
Doner Kebab (380) Training for spirits this year! 
Richardsdrr 183.55 
WildWill (141) 
7755Matt 146 
Saffers 135 
mikasa 55.69 
Cake 53 
In the Blue 50 
SgtIronLard 45 
Gladys 34 
Slug 34 
K9 20 
JvR 9 
NV 5 
SA 3

Fabulous February
Rafi (277) 60
ChallengeCheggars (507) 52
Tired Badger (294) 46
OrangeCannon (213) 44
BBT (197) 43
Mr Zuvai (210) 42
Hokori (281) 42
H0nk (299) 39
slowerthanilook (201) 37
VT'd (158) 35
Iron Pingu (211) 31
Muffin (165) 29
Alibear30 (84) 21
Rob_Cooper (116) 20
JCDigger (155) 25
Flat footed (258) 24
7755Matt (146) 18
Seren (265) 17
maths (112) 16
Paperman (44) 16
Rocco (29.5) 12
Ironwolf (57.5) 12
Chris68 (98) 12
Blue Peter (146.1) 11.5
MTH (170) 9
PRW (72) 9
Khanivore (89) 8
Long John Silver (100) 7
In the Blue (50) 5.25
Trogs (47.7) 3
Cat5 (183.22) 2
SuperCaz (182) 1.9

Jovial January
Doner Kebab (380) Training for spirits this year!
Richardsdrr 183.55
WildWill (141)
7755Matt 146
Saffers 135
mikasa 55.69
Cake 53
In the Blue 50
SgtIronLard 45
Gladys 34
Slug 34
K9 20
JvR 9
NV 5
SA 3

Swim/Bike/Run for 13 points in one day. 2800m swim (lunch), ftp threshold overgear and a slow and painful 4.5 mile run (evening).

O.rangeCannon - 7 hr marathons are cool..... wrote (see)

Hokori - FTP they are fun aren't they!!!  I Assume you have the charts / formula to plug that into to get your zones?

10 point bike today and nothing for a upper body gym session

They are worse than I expected. I wonder what and how they rate outside but on the turbo w/o music or nothing to distract the pain ... hum, wow.

Yes, I had the tools for training with power last year but kept working w/o it. I just finally got round to it. I have a couple books on the subject but would love to hear from your experience as well!.

My first FTP test was a bonk and could not manage more than 179Watts lol and it was pretty steady, not the usual too strong and then fade. My most recent one was around 215W which is better.

However it is Watts/Kilogram that is meaningful and it then shows how much of a lazy bastard I seem to be as I am at the very brink of UNTRAINED in the charts lol.

Fabulous February
Rafi (277) 60
ChallengeCheggars (507) 52
Tired Badger (294) 46
OrangeCannon (213) 44
BBT (197) 43
Mr Zuvai (210) 42
Hokori (281) 42
H0nk (299) 39
slowerthanilook (201) 37
VT'd (158) 35
Iron Pingu (211) 36
Muffin (165) 29
Alibear30 (84) 21
Rob_Cooper (116) 20
JCDigger (155) 25
Flat footed (258) 24
7755Matt (146) 18
Seren (265) 17
maths (112) 16
Paperman (44) 16
Rocco (29.5) 12
Ironwolf (57.5) 12
Chris68 (98) 12
Blue Peter (146.1) 11.5
MTH (170) 9
PRW (72) 9
Khanivore (89) 8
Long John Silver (100) 7
In the Blue (50) 5.25
Trogs (47.7) 3
Cat5 (183.22) 2
SuperCaz (182) 1.9

Jovial January
Doner Kebab (380) Training for spirits this year!
Richardsdrr 183.55
WildWill (141)
7755Matt 146
Saffers 135
mikasa 55.69
Cake 53
In the Blue 50
SgtIronLard 45
Gladys 34
Slug 34
K9 20
JvR 9
NV 5
SA 3

Rest week, Yay
Pts for Masters last night.

Iron Pingu wrote (see)

Rest week, Yay
Pts for Masters last night.

 

Rest week?? Where did you get your plan from and why haven't I got one???

All the cool kids have a rest week Raf, mine was during the snow

I just make it up as I go along ..

I've had 3 weeks where I've averaged 12-13 hours though, so now I'll just reduce it to 'whatever' , then I'll try and do another 3 weeks of increased hours.  Or something.  It never works out like that but I pretend it does...

May be rest as in recovery, end of cycle? I just came out of one and I am worse for the wear ...

Edited to take in Pingu's reply. Yeah, like she said. It is common for 3 weeks creeping up times and one week down volume and then up again. I always try that as well and in the plan on excel it looks pretty. When I am done with it it looks something a 3 year old could have done though

But did you rest?!

Yes I reduced 30% of previous week volume. I was more tired at the end of the week than I was at the end of the one before. It must have been the basketball session I introduced with the extra time. It was only 1h30min! And it was meant to be fun!

Ah, I feel I should say something wise like you should have reduced it to {x}%, but I'd be making it up ... but what I do think though, that if you are tired, listen to your body and maybe take a couple of days off, you could be coming down with something. 

I was proper knackered on Sunday after a swim and a run and can still feel it now.  Going to have a day off today ....desperate to get out for a run though!

I was thinking about taking an extra rest day..... but its sunny outside and the TT bike is just sitting there, all inviting......  (although I would have to swap the turbo tyre...mmmmm???)

I would love to ride the bike now but reading this from work sooooooo ....

Iron Pingu wrote (see)

Ah, I feel I should say something wise like you should have reduced it to {x}%, but I'd be making it up ... but what I do think though, that if you are tired, listen to your body and maybe take a couple of days off, you could be coming down with something. 

I was proper knackered on Sunday after a swim and a run and can still feel it now.  Going to have a day off today ....desperate to get out for a run though!

Thanks Pingu. After falling ill SOOOO much last year and with way less volume I am really aware of what you mean. However I am finding this year that by offsetting stress I am able to recover so much better. I did take a rest day entirely during the recovery week. The first FULL rest day in 4 weeks.

I am  now having recovery spins instead of the full rest days. I just recover better with 60min really easy spins while watching IM commentary than just not training.

I do however greatly adjust intensity daily and I pay attention to fatigue indicators as to avoid illness like you point out.

On the science side of things 30% decrease volume on the last week of the mesocycle is more than the normal recommendation.

Fabulous February 
Rafi (277) 60 
ChallengeCheggars (507) 52
Tired Badger (294) 46
OrangeCannon (213) 44 
BBT (197) 43
Mr Zuvai (210) 42
Hokori (281) 42
H0nk (299) 39 
slowerthanilook (201) 37 
VT'd (158) 35 
Iron Pingu (211) 36 
Muffin (165) 29 
Alibear30 (84) 21 
Rob_Cooper (116) 20 
JCDigger (155) 25
Flat footed (258) 24 
7755Matt (146) 18 
Seren (265) 17 
maths (112) 16 
Paperman (44) 16
Richardsdrr (192) 15.12
Rocco (29.5) 12 
Ironwolf (57.5) 12 
Chris68 (98) 12 
Blue Peter (146.1) 11.5 
MTH (170) 9 
PRW (72) 9 
Khanivore (89) 8 
Long John Silver (100) 7 
In the Blue (50) 5.25 
Trogs (47.7) 3 
Cat5 (183.22) 2 
SuperCaz (182) 1.9

Jovial January 
Doner Kebab (380) Training for spirits this year! 
WildWill (141) 
7755Matt 146 
Saffers 135 
mikasa 55.69 
Cake 53 
In the Blue 50 
SgtIronLard 45 
Gladys 34 
Slug 34 
K9 20 
JvR 9 
NV 5 
SA 3

For Jan: Swim 4, run 4

For Feb: Run 15.12

Hopefully over my injuries now.

34 miles on the TT

Fabulous February
Rafi (277) 71
ChallengeCheggars (507) 52
Tired Badger (294) 46
OrangeCannon (213) 44
BBT (197) 43
Mr Zuvai (210) 42
Hokori (281) 42
H0nk (299) 39
slowerthanilook (201) 37
VT'd (158) 35
Iron Pingu (211) 36
Muffin (165) 29
Alibear30 (84) 21
Rob_Cooper (116) 20
JCDigger (155) 25
Flat footed (258) 24
7755Matt (146) 18
Seren (265) 17
maths (112) 16
Paperman (44) 16
Richardsdrr (192) 15.12
Rocco (29.5) 12
Ironwolf (57.5) 12
Chris68 (98) 12
Blue Peter (146.1) 11.5
MTH (170) 9
PRW (72) 9
Khanivore (89) 8
Long John Silver (100) 7
In the Blue (50) 5.25
Trogs (47.7) 3
Cat5 (183.22) 2
SuperCaz (182) 1.9

Jovial January
Doner Kebab (380) Training for spirits this year!
WildWill (141)
7755Matt 146
Saffers 135
mikasa 55.69
Cake 53
In the Blue 50
SgtIronLard 45
Gladys 34
Slug 34
K9 20
JvR 9
NV 5
SA 3