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  • in reply to: FTP drop after 3 weeks on IM plan #16374

    I am hoping that it is just fatigue and the fact that I am no longer training FTP, I am mostly training endurance.

    Am off on holiday tonight for 10 day so am going to do no training other than swimming, relax then hit the training again when I return.

    Perhaps the break will do me good.

    in reply to: Need an additional rest day in Ironman Plan #16045

    Hi Marius,

    Thank you for giving this so much thought.

    I read your post about Lower frequency and higher volume and its definitely one way to go.

    I think (having looked at your posts and thought about it a bit) that the obvious solution is to shuffle the Friday workouts about.

    AS you say, move the Friday run (when it happens) to Thursday and either drop the swim entirely, or just do the swim anyway as there is no impact with swimming (and it is the impact and the wear and tear that I think I need rest from.

    Plenty for me to consider and I do appreciate you replying.

    As for my strength programme that I follow, it is super simple.

    I do Yoga classes twice a week which is superb for overall strength. I also follow a push-pull-lower workout routine each week. It looks like this.

    Monday – Lower
    Squat – 3 x 5 (not enough weight for failure, but enough to keep the strength ticking over)
    Dead Life – 3 x 5 (as above)

    Wednesday- Push
    Bench Press. 4 x 8 (close to failure on final set but not quite)
    Shoulder Press 4 x 8 (as above)
    Press up 2 x 15 (basically as many as I can do, twice)

    Friday – Pull
    Chin Ups – 4 x 8 (assisted cause I am on the heavy side) 4 x 8
    Bent Over DB Row – 4 x 8 (close to failure on final set but not quite)
    TRX Rows – 2 x 15 (concentrate on form)

    I find this is enough to stop me losing too much muscle mass during endurance training and helps me to keep condition.

    The squats and DL are great for core strength, as is the yoga.

    To add to this, I also do 15-20 minutes of mobility work every night (when not at yoga) just to keep my hips and shoulders etc moving about.

    It’s working so far, but is early days. Will keep you posted.

    Thanks again.

    in reply to: Need an additional rest day in Ironman Plan #16029

    Good idea Marius. The problem is that I have already bought the level 1 so I ideally don’t want to also buy level 0.

    Plus, I have quite a long background of endurance training so am more than capable of level 1 in terms of workouts, I just think I need an entire additional day off (knowing how my body reacts to training stimulus).

    I already have a strength programme that I am following alongside it, as well as a mobility routine that I perform.

    Any thoughts on what I might be able to shuffle about in order to accomodate an additional day of rest? I am happy to move workouts to another day, I just would like 2 days off a week for recovery, at least for the first half of the plan anyway.

    in reply to: Cycling power zones pushes HR out of zone #16025

    Cycling power using FTP tests on Zwift

    MaxHR I just know from mutiple cycling events when racing or what have you.

    Worked out zones using 8020 formula on Trainingpeaks

    in reply to: Swimming outside only #14664

    Thanks Matt. Will do that.

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