Injury & Rocking

So I am a little behind with the blog, Let me catch you up in the past three weeks.

Three Weeks Ago

On Monday I was telling my wife that I will most likely do the Launceston Half Marathon in early September and maybe finish my MAF training at the half marathon.

On Tuesday I was asked to be a pacer for the full marathon or the 10km at the event. I tried to become a pacer for the half marathon but all spots were filled. I agreed to be the 4hr pacer for the full Marathon. I couldn’t resist the chance to help others achieve their goal time and even though I haven’t completed a marathon in a year and a half and non of my training has been targeted towards a marathon, I like to think I could do a 4hr marathon at a moments notice.

On Friday I was running and around 11km into a 15km run I was running down a hill and I would normally run on the road at this section but because of the number of cars on the road, I decided to stay on the footpath and BANG!, I rolled my foot on the edge of a pothole.

I didn’t show it the respect I maybe should have as an hour after rolling my ankle I was on the bike.  I still went to work for 12 hours and really struggled to move around.

On Saturday it was clear I needed crutches to move.  I had to take two days off the bike.  This crushed me as I have ridden every day since the 1st June.

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Two Weeks Ago

Each day I could see improvements with my recovery.

  • Monday: I was able to start cycling again
  • Tuesday: I no longer needed crutches
  • Wednesday: most of the swelling had gone however my ankle was still badly bruised
  • Thursday: I was able to start walking full incline on the treadmill for an hour
  • Friday: I was able to unclip my shoes from my bike without doing it by hand
  • Saturday: I can fully rotate my foot slowly in all directions

IMG_20190808_130554_620

This week

My foot is still bruised and I need to be careful with what and how I do it. On Wednesday I was stretching in front of the TV and I was focusing on my glutes when I grab on foot not thinking and the pain shot through me.

I can’t kick in the water still so all swim sessions I have been using a pool buoy.  I have no restrictions on the bike, I still can’t run and I have some restrictions with strength training.

Seeing as the marathon is in a few weeks, I am officially out unfortunately.

End of Block Three

This Week

I don’t have a lot to write about this week. the only thing worth mentioning that I really struggle swimming, I felt sluggish, my pace was off and every second felt like an hour.

Program

I got my new treadmill this week, I had no idea just how much of my time this was going to take up with having to collect it from the transport depot and putting it together.  The old treadmill will be returned within the next week hopefully.

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The treadmill on the right is my new toy.

 

Compliance: 

  • Swim: 100% compliance
  • Bike: 100% compliance
  • Run: 100% compliance
  • Strength & Conditioning: 100% compliance

 

Core Training:

  • Swim: 4 sessions with a total of 8.1km
  • Bike: 7 rides  with a total of 222.1km
  • Run: 4 runs with a total of 43km
  • Strength & Conditioning: 5 sessions

 

Extras: 

  • Mobility Sessions: 3 sessions
  • Oxygen Deprivation: 2 sessions
  • Body Maintenance: 3 sessions on foam roller (legs & hips)
  • Meditated: Once

 

Times:

  • Core Training: 16:42 hrs
  • Extras: 2:15 hrs
  • Total: 18:57 hrs

 

This Training Block

Seeing as I have very little to write about this week, lets go directly to Training Block Three.  When I first started this project, I had twenty six training blocks with four weeks in each block.  I now have twenty three blocks left.

A glance at the past three training blocks:

Train Smooth Training Blocks.JPG

Load Chart:

Here is a look at my load chart for the past four weeks:

Tim Egge's Load Chart

Peak Power Curve 

Here is my peak power curve for all time vs the past month.   There have been some good PBs made in the first week of this block.

Tim Egge's Pace Chart

A look at my load chart

I wrote this for the private Train Smooth Facebook group and thought I should post on the site to show a micro look at what a load week can do to your fitness.

Tim's training load.jpg

Here is my load chart as it can be cool to geek out at. This is a look at my training over the past four weeks. I first must say Final Surge at this stage does not offer this and this data comes from Today’s Plan.

Chronic Training Load (CTL) – This is the black line and is more or less my current fitness.

Acute Training Load (ATL) – this is the red line and is a way of objectively gauging your current training load. It is the short term accumulation of your daily T-scores

Training Stress Balance (TSB) is the orange line and is really a freshness score.

T-Score – this is the green line and measures sessions completed with power, pace or HR data. The formula takes into account both the workout intensity and duration.

Now….. I have been slowly just been ticking the boxes in my training over the past four week. Most swims being 2-3km, most rides being 1-2hrs and most runs being 5-20km. That is why my CTL has been slowly increasing and everything has been going alone in the right direction with a long view in mind.

Last Saturday I go out for a very hilly ride that took under 6hrs. All rides have been well under 2.5hrs in the past couple of months so you see a massive spike with my T-Score & ATL and a big drop in my TSB. As a result my CTL has increased to 90 where it may have been another week or two before it reached that CTL number.

For me to take advantage of the spike in CTL, I will need to manage my TSB & ATL over this week so I can keep CTL trending upwards. Ideally my CTL would be nice to see it between 120-150 throughout the next tri season.

Rebranding Train Smooth

When I first started Train Smooth in 2015, the goal was to create a brand that I wish was around in the first few years of getting into triathlons. Over the past year or so, I have slowly gotten away from this mission however, I want to start working towards getting back to developing something that helps triathletes in their early stages of development.

As I work towards rebranding Train Smooth, this is what you can expect in the coming weeks:

  1.  I want to provide a coaching service to triathletes who would love a coach but it was never in their budget (Affordability must be key).  
  2. Build out the resources page to the basics a triathlete needs to know (cut the crap & focus on the meat and potatoes).
  3. Start building a video library to help triathletes with technique, drills, skills and real tips.
  4. Constantly help triathletes for free via the podcast.

 

I have a lot of work over the coming weeks so I best get my finger out now and start working.

 

Tim Egge

tim@trainsmooth.com

New rFTP

Last week of the school holidays and we are all back to work and school from next week. It has been an awesome two weeks just knocking around with the family, doing shit around the house and getting my training in.

We spent Monday night in Hobart and while I was in the big smoke, I got a couple pairs of running shoes and I ordered a new treadmill that should arrive Tuesday or Wednesday.  The treadmill I am currently using is on hire and after seeing real value in having one at home, I found one in Hobart that is 2.5 horse power (current one is 1.5 horse power).

Having my cycling, running and gym based here at home has opened up a lot of new opportunities for my training. I have been doing a lot of cycling at home now for the past few years but now able to run and lift weights here at home is crazy awesome. If only I can turn my rear fishpond into an endless swimming pool (I was actually talking to a mate last week how possible it would be).

 

Ambitions got away from me 

While I marked my running as 100% compliance as I completed all run sessions that I had in my program, on Saturday night after doing a very hilly 130km ride, I was feeling good and thought I might go out with a run group filled with marathon and ultra marathon runners and do a 32km instead of a 23km run.  The run we were doing was very hilly in the first half and more flat in the second half but my run fitness isn’t there and I quickly found out I had no business running with them. I turned off early and finished at 24km.

Stryd has only last week released a new update to their power center/app that calculates critical power/rFTP automatically and is within 1% accurate where as doing a rFTP test is within 2% accurate.   In May my rFTP was 319 (4.07 watts per kg) and now according to the automatic calculator my rFTP is 309 watts (3.9 watts per kg).  this seems about right as all my runs have been at MAF and my current MAF pace is slow as shit.

 

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This Week

Compliance: 

  • Swim: 100% Compliance
  • Bike: 100%
  • Run: 100% compliance
  • Strength & Conditioning: 100% Compliance

 

Core Training: 

  • Swim: 3 sessions at 6.2km
  • Bike: 7 sessions at 328.4km
  • Run: 3 sessions at 41.9km
  • Strength & Conditioning: 5 sessions with 2 lifting weights and 3 body weight

 

Extras:

  • Mobility: 3 sessions
  • Oxygen Deprivation: 2 sessions
  • Maintenance: 3 times on the foam roller (legs and hips)
  • Meditated: Once

 

Times: 

  • Core Training: 20:19 hrs
  • Extras: 2:10 hrs
  • Total Time: 22:29

 

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Photo taken from a ride I did

 

I am still going well with my cycling challenge, I haven’t missed a day cycling.  Jack missed a day as he was at a mate’s house but he made it up the next day riding in the morning and again in the afternoon.  Photo below is a ride I did with Jack.

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220-250 Hours

In 2016, my average training hours were 10 hrs per week with six months leading into an Ironman being 11 hrs per week

In 2017, my average training hours were 11.2 hrs per week with six months leading into an Ironman being an average of 14 hrs per week

In 2018, my average training hours were 11 hrs per week with six months leading into an Ironman being 13 hrs per week

In 2019, leading into Busso 70.3, my average training hours was 10 hrs per week.

I know I need a solid 12-18 months of uninterrupted consistent training development of approximately 15 hrs per week if I want to be in a position to train like a Kona qualifier for the six months leading into Ironman Australia 2020.

Reason I mentioned all of this is I was talking with an athlete this week and I simply asked the question “what do you think an extra 100 hrs of training a year would doto your performance?”  It is an interesting question. Less than an extra 2 hrs of training per week for a year….. I’m trying to take it a step further by adding an extra 220-250 hrs per year to my annual training load.

 

This week

I am currently on annual leave from work for the next two weeks.  It is school holidays here in Tassie so I am enjoying spending the extra time with the family, doing a few jobs around the house and getting in my shit.

On Wednesday I was burning a rabbit cage (men do stupid shit) and as I was breaking the cage up with my foot, I felt something hit my right calf muscle. I look down and see a bit of timber from the rabbit cage stuck my my calf. I pulled it out not thinking too much about it just to noticed the timber was stuck to my calf by a nail that had gone into my calf  by a good solid inch.

Crazy part was there were no blood, no pain, just a small hole where the nail had punched through. The next day my calf was swollen and very sore.  I was still able to cycle everyday however all rides until Saturday were all moderate effort rides.  I did my first run on Friday with little discomfort.

To play catch up on the run, I ran with a group Sunday morning and I did 25km (longest run since 2nd December when I ran 30km) and in the afternoon I did an extra 5km run.  The funny part is I felt like I had been running 30km long runs every week, legs felts fresh.

 

Compliance

  • Swim: 75% compliance (missed one swim)
  • Bike: 100% compliance (had to cut the intensity out of 3 rides due to calf)
  • Run: 100%
  • Strength: 100% compliance

 

Core:

  • Swim: 3 sessions with a total of 6.2km
  • Bike: 7 rides with a total of 301km (most km since May 2017)
  • Run: 3 runs with a total of 40.6km
  • Strength: 6 sessions with 2 sessions lifting weights

 

Extras:

  • Mobility: 3 sessions
  • Oxygen Deprivation: 2 session
  • Maintenance: twice on the foam roller doing legs and hips (missed one)
  • Meditated: Once

 

Total Training Hours:

  • Core: 17:37 hrs
  • Extras: 1:55 hrs
  • Total training hours: 19:32

Test Week

This week was always going to be a struggle getting my shit in.  Week one of each training block will be very much the same but at least I have something to complain about every four weeks.

While I was still able to hit all my targets, I am disappointed with my bike this week.  Looking at my training log it wasn’t bad by any means, it just wasn’t good.  I did get in two quality bike sessions but I had to cut three rides short losing a little over two hours of riding.

 

Core Strength

“You can’t be too flexible and your core can’t be too strong” – Allan Pitman 

I am currently reading a book called The Brave Athlete  from Simon Marshall and Lessley Paterson.  In the book they mention a website Lessley Paterson owns Six minute six pack.

I instantly dismissed it as I hate the name of the site as it sounds sleazy however this book is one of the best books with regards to sports psychology I have ever read and so I thought I must check out the Six minute six pack brand.  As you may know Lessley Paterson is a 3x world champion pro triathlete.  I decided to signup for the site for a year subscription to give it a go.

While I only started this week, I must admit I have been impressed with the six minute core sessions.  I just don’t like the name…..

 

Gym

“Father, forgive me for these gains i’m about to receive” – Bro Science 

Just when time wasn’t on my side this week, I have a mate with a home gym that would rival many commercial gyms get in contact with me and offer me what I need to start my own gym at a price I couldn’t say no to.  I have been toying with the idea of setting up my own gym but it was something I was going to look at around September but this opportunity was too good to pass so I have started making inroads to building out a quarter of the pool room downstairs into a gym.  While I still need to get a few bits and pieces, I have enough gear to get me going.

While my son is devastated I cancelled my gym membership, this saves me around 25 minutes of travel to and from the gym.

In the past I would be in the gym twice a week in the off season and generally once a week for the rest of the year.  Having a gym at home opens the opportunity to adding an extra gym session every seven to ten days during the season.

 

FTP Test

I started the week off with doing a FTP test on the bike.  I wasn’t positive this was going to go well as my last FTP seven weeks ago I was really fresh and of late I have been averaging around 15 hours of training per week with the day before the FTP test being a hard day for the old body.

FTP history: 

  • 10/10/2016 – 251 watts
  • 4/2/2017 – 265 watts
  • 29/3/2017 – 265 watts
  • 11/7/2017 – 278 watts
  • 13/2/2018 – 282 watts
  • 9/2/2018 – 275 watts
  • 18/5/2019 – 283 watts
  • 1/7/2019 – 287 watts (2% increase)

 

Swim Test

On Wednesday, I did a critical swim speed test.  These are the past three CSS tests I have completed:

  • 27/12/17 – 1:38 (400 @6:30 & 200 @3:14)
  • 27/7/2018 – 1:39 (400 @6:34 & 200 @3:17)
  • 14/5/2019 – 1:38 (400 @6:29 & 200 @3:13
  • 3/7/2019 – 1:38 (400 @6:28 & 200 @3:13)

While my CSS score hasn’t really improved, my average swim session pace has.  I am still seeing my average pace during a swim session improve by around 1 second per 100 meters per month.

 

Run Test

Normally with my run tests, I would do a rFTP test however, I see little value in doing this at the moment as all my runs have been at my MAF heart rate of 140bpm so I decided to do a 10km MAF time trial.

Last time I did a few blocks running at MAF was back in 2015.  Looking back through my training log, I only did two 10km MAF tests.

I did the 10km MAF time trial on the same course as the past tests.

  • 15/10/2015: 59:19 (MAF HR was 145bpm)
  • 11/10/2015: 54:51 (MAF HR was 145bpm)
  • 3/7/2019: 56:56 (MAF HR was 140bpm)

 

Week Nine Looked like

Compliance: 

  • Swim: 116% compliance (yay go me)
  • Bike: 79% compliance (three sessions cut short)
  • Run: 100% compliance
  • Strength: 100% compliance

 

Core Training

  • Swim: 4 sessions with a total of 8.5km (I was able to do an extra session Wednesday)
  • Bike: 7 rides with a total of 208.1km
  • Run: 5 runs with a total of 40.2km all at MAF
  • Strength: 8 sessions (6x 6min core sessions and 2 in the gym)

Extras:

  • Mobility: 4 sessions
  • Oxygen Deprivation: 4 sessions
  • Meditated: twice
  • Body Maintenance: 6x on the foam roller (hips and legs)

 

Training Hours

  • Core Training: 15:26 hrs
  • Extras: 3:20 hrs
  • Total Time: 18:46 hrs