Top 100 FTP Test Tips : How to raise your FTP this week.
Yep there really are 100 tips. Some of them stupid and some of them awesome. There’s probably a few that even a seasoned cyclist might be tempted to try.
Whoop’s Take on HRV
I’ve linked, further below, to a piece of content from Whoop that gives their take on HRV. It’s quite a nice athlete-focussed overview that’s straightforward to read. It covers these broad topics and more: What it is, what causes it, how it’s measured, and why it’s an indicator of fitness What’s a normal HRV for…
Thursday Training Theme: This week’s favourite training session
Theme: Threshold I treat this session as an alternative to the standard 2×20′ session and it has other benefits too. It consists of 3 series of 90-second intervals at FTP and is perhaps not as hard as it looks because the 30-second recovery before each 90 second effort period significantly helps the ease-of-execution. For example,…
CurraNZ – Summary of claims for improved ENDURANCE SPORTS performances
I’ve posted on and off over the last few years about some of the benefits to endurance performance of supplementation of anthocyanin-rich products (that’s very concentrated blackcurrants to you and me – CurraNZ). I thought now was a good time to summarise the various finding and, for you non-believers, I’ll add some links as well.…
Thursday Training Theme: This week’s favourite training session
Theme: Anaerobic Capacity I’m just about to start tapering for my last multisport race of the season, or at least the last one that I’ve booked onto. It’s a C race and so not THAT important. This was the first part of a brick session on a Wahoo KICKR (it was raining!) and it involved:…
Thursday Training Theme: This week’s favourite training session, Let’s start simple WARMUP
Theme: Warmup As I’ve become more attuned, zen-like, to my body I can feel the difference that a good/bad warm-up sometimes makes, especially when I’m bringing in a little fatigue to the workout that follows. A good warmup definitely clears out the cobwebs from my arteries. This is the one that I use for sessions…
Top 90 5K Tips : How to get a PB / PR this weekend in your parkrun race
90 tips for a parkrun 5k PB next weekend
Pro Triathlete Training Week
It’s always interesting to hear how fellow athletes train. It puts your efforts into perspective and also motivates you toward better outcomes. A while back I found Mo Farah’s typical training week hidden away on the net. You never know if these sources are really what the athletes adhere to, especially in the likely-to-be-secretive training…
Hey Poland !! – Polar says you’re fast
Polar have employed someone to start creating Infographics. Not a bad thing. We all love a good picture sometimes if we are too lazy to read. I’m not sure of the data below. I’m definately a faster runner than the only Polish person in my tri club. Sample size of 1…must be true. We all…
7 Zone Training? Or 5? Or 3? Or 2 and a half?
This is a thought-provoking image from Baron Biosys’s blog post from today (they make xert). I like pretty images. For those of us learning the Friel Bible off by heart we might look at the FTP-based zones and nod sagely whilst musing to those friends who will listen, “Ah yes, the lesser-spotted sweetspot, I know…
Garmin Running Power & Wind
Garmin’s recent Running Power app/data field threw a bit of a curve ball…it included WIND in the calculation. STRYD and RunScribe don’t do that. Well, at least not yet. STRYD apparently have had a plan to include it for a while. Let’s put to one side that Garmin are using a dated, offline weather forecast…
Run with Power – Book by Jim Vance
I started leafing through coach Jim Vance’s book “Run with Power” a couple of months ago and never quite found the time to settle down to read it all through properly. I seem to spend WAY more time writing than reading and finding a couple of free hours is always tricky with ‘the day job’.…
parkrun masterclass – Mike Trees on parkrun, training and STRYD
Mike has a parkrun Age Graded PB at just under 95% (15:44/5km)
5k Plan – New “Improvement Assessment” Feature
I suspect my regular reader has little interest in the 5k- and duathlon-plans found on this site and the duathlon training I also undertake. However I’ve added a sneaky little feature to “the” 5k plan which indicates the age graded difficulty of 30 second incremental improvements to your 5k time. I’d been meaning to do…
Perfect Disaster – The Joys of HR
This one just took the biscuit. Then crunched it up and threw it back at me. A Day At The Testing Track – the 3x 5krunner There’s normally one device that plays ball. Actually normally two and a half. But c’mon. None of them playing ball. Really! This run was supposed to be either the…
Season Finale and Demonstrable Effect of an Ironman (on me)
As Rotterdam’s ITU Final finishes the season for the Age Grouper triathletes, I await the tales of potential woe from the bike course. The pro course on Saturday, which I imagine was a similar route to the AG route, looked technically demanding in the wet as I watched it live on the BBC. Of course it’s great to…
30-20-10 Run Workout
Apart from sounding very silly, FARTLEK just doesn’t sit right in my mind. I have this vision of Norwegians running at a certain speed to the nearest lamp post and then at another speed up a hill and then at some other UNpre-defined speed over the next but one pedestrian crossing. That’s not me. Maybe…
Ironman Journey: All SiSsed up and nowhere to go
The music lovers and more senior athletes amongst you will recognise the oblique reference in the title to Bat out of Hell. If neither the title nor that reference mean anything to you then, don’t worry, you’re almost certainly faster/younger than me 😉 After the running injury debacle a couple of months ago, things in…
Ironman Journey: Body Fail: Garmin Fail
It seems that neither my body nor Garmin are infallible. No surprise there, really. My Ironman training has brought new and yet more wonderful ways of me finding how to injure myself. I’m relatively cautious when it comes to placing myself in physical danger these days … except when it comes to adding yet another…
My Ironman Journey: A Mouthful of Humble Pie Might Have Been Good For Me
In previous posts I have scoffed a little about ‘Zone 2 training’ which, by now, I have become quite accustomed to. I sort-of noticed the increasing volume as the weeks went by but that was all fine as I was secretly enjoying running/cycling a long way and exploring new bits of my neighbouring areas that…
