Training Day 1

Yesterday marked the first day of training for 2015. Instead of talking about it, I made a video. This will be the last video from that training room. In a little over a week’s time I will be in a new training room, 100% dedicated to training.

Here’s the data from the bike:

Training Day 1 Bike Data

16 thoughts on “Training Day 1

  1. hey! congrats for your beast season, I am a french fan ( so sorry for my poor english )
    I have a question :
    in this session you did 10x 30 sec at lactate threshold, I just want to know if this season your a are planning to do the same phase as last year
    – first neuromuscular + endurance
    – and then anaerobic lactate threshold and tempo
    or another phase?

    And for the run you always apply jack daniels half marathon program?


    • Hey Flo. Thanks for the comment. My training philosophy is evolving as I amass more data. This year I will not follow the same phases as last year. My big focus over the next three months will be pushing my FTP and lactate threshold on the run, as far up as I can get them. Then, I will begin to prepare for the paces and outputs I plan on holding for the Ironman, while still incorporating intervals at the outputs that I get my FTP up to, in order to maintain it.

      I will do the same thing with the run as I will do with the bike. Increase my 1 hour pace as high as I can get it (off the bike in particular) and then maintain it as I begin specific preparation for the Ironman distance.

  2. Was that a basset hound roaming the training room? 🙂
    Ours is six and her name Hazel.
    Thanks for continuing to share your training.

    • haha. No, that was Chewy Chinga! He is a Beagle. I had a basset once though, great dogs! Every now and then Chewy hops on the treadmill for a run with me, fortunately not at 12mph!

  3. Hey Lionel,

    Great training vlog! I noticed when you were running a bit of a form abnormality that may be of use to you.. It appears you get much more vertical oscillation when you push off from your right leg, rather than your left. It may just be the angle, or there may be some overcompensation for a left glute-med that is not firing. Worth looking back on to be safe!

    Best of luck with training

    • Thanks man. I did notice that in the video. To be honest, since I was in grade 4 people have been asking me, “are you limping?” And I’m always like, “no, I have no idea what you’re talking about.” I will continue to monitor this and see if anything changes, or if this is the “limp” they have been talking about.

  4. Hey Lionel! Love following your blog, and the videos are provide interesting insights as well.
    Two quick questions: why work the high end in all 3 disciplines on one day (as opposed to specific days per disciple)? One would assume chances of injury are higher doing them all on the same day. Is it just for simplicity’s sake? To work the muscle firing (neurological) patterns to harder and extend the benefits of each sessions into the next?
    2) why do you talk about mph in terms of run speed compared to a more traditional minutes/mile or min/kms? No judgement, just curious. Keep up the good work!

    • Thanks for the comment man. Currently I am not doing much of anything in swimming. I’m just waiting for December 1st to roll around so that a coach can tell me what to do. I wouldn’t say 1:25/100m is high end as I have maintained (in a pool, no wetsuit) faster than this for 2000m.

      As for doing high end running and biking on the same day, for quite a while now I have done all of my running after biking…including workouts. My philosophy is that I don’t care about running fresh anymore, triathlon running is running with tired legs. Thus, all of my run workouts are done after having already did my bike workout. Perhaps the run workout would be a bit easier and I could go a bit faster if I did it fresh, but I think the better you can get at running on “bike legs” the better you will get at triathlon running…pure running improvements do not necessarily transfer over as well.

      In person and in my head I talk in min/km. My treadmill only displays mph though so when recording the video I am just talking in what the treadmill says. When I remember, I try and give all the conversions i.e. 12mph, which is 3:06/km, which is 5min/mile. But, the recovery is never easy to convert, so I usually just keep the recovery in treadmill terms i.e. 0.15 miles at 7mph is tough to convert to a nice round number.

  5. I figured it was the treadmill ( I did notice you converting for us into min/kms in the video, thanks)
    What type of treadmill do you use and how do you feel the accuracy of the speed is?

    • It is a Landice 9000 series. It is quite old, probably 15-20 years. Well built though. As for accuracy, it’s always difficult to say. I do know that whenever I go to the gym, I usually have to put the treadmill on a 1-2% grade or increase the speed by 0.5mph, to get the same effect as I would get on my treadmill. As well, anytime I do a workout outside, I usually run faster than the paces I run when training on the treadmill, at the same perceived exertion. I estimate that my treadmill is going 0.3-0.5mph faster than it says it is.

  6. geez at practice the other day we had to do 24×100 leaving on 1:35 and I was dying after 8. I don’t know how u do it.
    im trying to find the science as to why vo2max stuff (higher end) stuff earlier in the season and then more threshold later. I think I remember daniels saying something bout how it takes longer to adapt to vo2max, while being easier to recover from earlier in the season ect… any other. but for some reason after taking time off running, it feels weird to run/run fast. i feel like my legs are about to buckle but with cycling was fine, and somehow at the end of september after 2 weeks off my ftp increased 5% (you were the convincing factor for my parents to get me a power meter, i’ve gone from an ftp of 212 2weeks before tuscon last year to 245 now while gaining only 5lbs, hopefully I break 2hrs up mt.lemmon cuz last year I went 2:08). What type of improvement do you expect to see in your ftp per month/year and what should a non-superhuman expect to see? the stages thing could be left/right imbalance as I know my power2max especially during high end stuff is about 45-55% balance and at lower endurance is about 49-51%balance. I don’t think theres any science as to the meaning of it though.
    keep up the good videos always motivating!

    • As an Ironman athlete Vo2Max work doesn’t have a direct effect on my racing, so I do it earlier in the season. A short-course athlete, in my opinion, should be working the Vo2Max pretty hard, year round. The reason is that much of the race will be spent at or around Vo2Max, so this constantly needs to be taxed and improved. This year I have come to find that FTP and whatever the equivalent term for running is, is the most important factor to racing well. Thus, from now on, in my off season, I will work to improve this number in both running and biking, to the best of my ability.

      I think the improvement you saw is right about what I would have predicted. Last year I saw about a 35 watt improvement (while working the FTP), but percentage improvement wise, mine was lower than yours (~9%). But, I have been training with power for about two years. I would say you could also see more improvement by training with a device that holds power for you, like the CompuTrainer.

      What’s funny is that when riding with the Garmin Vectors (which measured R/L) I saw the exact opposite phenomenon: As the power increased, my imbalance decreased. At Vo2Max outputs I was usually very close to 50-50. This made logical sense to me though because as you push more wattage you would expect your body to natural become more efficient. My best running is when I am running my fastest.

      Last year I got my FTP to about 395w. If I can raise that to 410w this year (I would imagine I am quite a ways lower than 395w at the moment) I think that would be a very successful “off-season.” The difference between this year and last year is that I will put a lot more effort into maintaining it throughout the season i.e. doing a few intervals every workout. For you, I would expect to see another 20-30w improvement, if you continue to train properly i.e. through either small increases in wattage output at constant duration and rest; and then once gets easy decide whether to increase duration or wattage / decrease rest / do a combination of both. The beauty of the CompuTrainer is that it allows you to control those factors precisely.

  7. how often do you do ftp tests. I was planning on once a month but am now thinking of every 6-8weeks because there isn’t enough of an improvement every month for here to be a substantial change.

    • To be honest, I haven’t really been doing any. My improvements are coming a lot slower now, at least on the high end of things. I’m confident my FTP is around 400w. Thus, I know my training zones decently well. When I’m beginning to feel that the zones are no loner accurate, then I will do another FTP test. Though at the current moment, I’m certain the zones are accurate. I’ll likely do one this year towards the end of my Vo2Max focused phase i.e. in another months time.

  8. wondered if you saw this already, a shout out from sebastian kienle at the end of a german interview after tremblant:
    maybe he commented to you directly after the race. it’s impressive when a future kona champ gives props on your effort during a race. the top pros are taking notice.

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