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

Block Two done

One month down and two months to go with the cycling everyday of winter. There are two things that are sticking out like dog nuts for me.

  1. Just how fast I am recovering from workouts.
  2. How well I am able to hold power at or just under threshold.

Tuesday I did a one hour hovering under threshold (HUT) effort, while the muscles felt like they were suffering a Chinese burn, I felt like I could handle that Chinese burn all day.  I found a number of times during the 1hr HUT effort when I wasn’t focused and my power would drift up to threshold and stay their till I realised and I would back it off.

Wednesday night, my quads and hamstrings were rather sore.  I was awake all Wednesday night and I would say I noticed around 4am I had zero soreness in my legs.  Just from the gym session alone, I should have been walking straight legged for a couple of days.  Crazy that DOMS is only lasting a matter of hours (at the moment).

 

Personal Best

As mentioned I did a hour HUT on the bike, This gave me another 1 hour personal best peak power of 257 watts – last week I got a personal best peak power of 231 for the hour so I am a happy camper seeing these numbers increase.

 

Compliance: 

When I wrote my program for the week, I think I was a little ambitious with my avlable training hours.

  • Swim: 73% compliance (missed a 3km swim session)
  • Bike: 87% compliance (cut Wednesdays ride short as the treadmill guy had to comeback and service the machine and I cut Sundays ride short due to lack of time)
  • Run: 100% compliance
  • Strength: 100% compliance

 

Core Training:

  • Swim: 3 swims with a total of 8.3km
  • Bike: 7 rides with a total of 225.5km (4 rides on the TT, 2 rides on the road bike and 1 ride on the gym spin bike)
  • Run: 4 runs with a total of 40.9km
  • Strength: 3 sessions with 2 at the gym and 1 at home

 

Extras

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

 

Training Hours:

  • Core Training: 15:07
  • Extras: 2:15
  • Total Training: 17:22

 

***** End of Block Two *****

That is the second training block completed with only twenty four remaining. I am starting to be more and more consistent in my training.

 

Load chart for the past 31 days

Tim Egge's Load Chart

Bike Peak Power Curve  

Tim's Peak Bike

 

Run Peak Power Curve 

Tim's Peak Run

 

Summary of the past two training blocks

Train Smooth Block

 

Jackhammer Updated

Jack is still going well with the cycle challenge. He hasn’t missed a day yet.  However since we got the treadmill, I suggested he should complete a one mile run every day at a moderate effort and get his speed work in through basketball so come track season he will be a step a head. However he has been hopeless with the run challenge.

Photo of Jack being “posh”…. clearly

 

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Ironman by Numbers

I have been playing around with some cycling and running power numbers, looking at now versus where I would like to be in May 2021.

Side Note:

Back in my Busso 70.3 race report, I mentioned something went wrong with my run power numbers.  The watts vs pace were not where they should have been.  I made a “rookie mistake” with my Stryd power meter. The day before the race, I updated my weight on the Stryd app.  There was a 10kg difference between the weight I had originally saved in Stryd and my current race weight.

Stryd works on power to weight ratio so when I was running at 270 watts thinking this will give me a 1:40 half marathon, it was actually inline to be a 1:47 half marathon. That is why come 14km into the run it felt a lot easier than it should have…….

 

Ironman Bike: 

To cycle a sub five hours at Ironman Australia being a very hilly course with dead roads, my bike power should look something like

  • Flat: 225 watts
  • Hills: 295 watts
  • Downhill: big gear, soft peddles

Problem with this is my FTP is currently 283 @76kg, for these numbers to occur, my FTP would really need to be 295 @75kg at a minimum…….. But a FTP of 300+ would be better.

 

Ironman Run:

With the Ironman marathon, if I was to walk 10 seconds per aid stations that are located every 2km. Keeping this in mind, I would need to run at minimum of a 3:30 marathon being around 4:55km pace. This for myself is around 85% of my rFTP and this is the “recommended percentage” for running a Ironman using power.

This doesn’t give me a lot of wiggle room currently but luckily I have sometime to become a stronger runner.

 

Shitty Past Cycling Facts 

It is easy to sit back and write about good shit that I have done in the past but that doesn’t make for good reading and in reality I tend to respond better from a little public shaming.

Looking through my training logs going back to 2016 (all training between 2010-2015 are all written in paper diaries), here are some shitty cycling facts:

 

2016 Cycling:

  • 5860.1km
  • 6 weeks of no cycling
  • 5 weeks with only one ride completed
  • 16 weeks with only two rides completed
  • 10 weeks of only riding under 50km
  • 11 weeks of riding only between 50-100km
  • Ironman bike was 5:33

 

2017 Cycling (This was my best cycling year)

  • 9252km
  • 6 weeks of only two rides completed
  • 4 Weeks of only riding 50-100km
  • Ironman bike 5:20

 

2018 Cycling

  • 6863km
  • 2 weeks of no cycling
  • 7 weeks of only riding once
  • 5 weeks of only riding twice
  • 8 weeks of only riding under 50km
  • 12 weeks of riding only between 50-100km
  • Ironman Bike 5:35

 

2019 Cycling as of the end of last week

  • 3615.7km
  • 2 weeks of no cycling
  • 1 week of only one ride
  • 3 weeks of only riding twice
  • 3 weeks of only riding under 50km
  • 5 weeks of only riding between 50-100km

 

Fair enough some of these low-ball numbers were due to recovery weeks, illness, vacations, etc but there are also a shitload of weeks that a lack of drive and a lack of discipline created these shitty numbers.

First Kona Push

17th June 2015, I was communicating via email with my than coach and now mentor Allan Pitman about a failed Ironman I had just completed.  He wrote back –

“I think you really just lack the belief that you can go faster – off a swim and bike like that, a 10.30 is very doable.

It goes against common beliefs but I think you need to spend the winter getting your swim stronger and committing to 10hrs of cycling every week from the start of July till Cairns next year (June) just make that “what you do”.
You simply need more development – make 2015/2016 your development year”
I went into a three month retirement after this race and really thought I would never do another triathlon again……….. (Two years later I got the 10:30 Ironman)
However I think about these comments from Allan often and this was one of the reasons I have started the three month cycling challenge with cycling everyday of winter.  While at this stage I am struggling to find the ten hours a week of cycling, I have been consistent with around eight to nine hours of cycling each week so far.
Taking what Allan said a step further, I really am after a solid 12-18 months of uninterrupted, consistent basic development training with an average of 15-16 hours a week with load weeks being 20+ hours.  If I can arrive in November 2020 with a strong body that is well prepared then I will have six months of focused specific training towards my first Kona push in May 2021.
**********
This Week’s Training
This week is the second week in a row that I hit all my targets in the core part of my training as well as all the extras.  Going back through my training log, it was November 2018 when I hit all my targets two weeks in a row for the core part of my training and I need to keep going back to April 2018 when I completed all my targets two weeks in a row for both the core part of my training as well as all the extras.
I enjoy looking back through my training logs as things like this can stick out like dog balls and hopefully will drive me not to repeat the same mistakes.
Personal Best:
I got an hour personal best power output on Wednesday when I did a session that was 40 minutes hovering under threshold (HUT) sitting at 250 watts.  The hour personal best power was 231 watts beating my previous one hour power of 227 back in October 2017.
It really sounds better that it actually is, these are different training sessions than I have ever done so I can expect these “personal best” to pop up a few times over the next month.
40min HUT.JPG
Also a I noticed my Chronic training load (CTL) is the highest I have seen it this week since Today’s Plan introduced swim/Bike/Run into their platform.  This week’s CTL is 70.6 – This number needs to double over the next year.
Running at MAF
Seeing as all my runs of late have been easy to moderate while I focus more on the bike, swim and gym, I thought I would change from running to my Stryd power meter and start running at my MAF heart rate being 140 beats per minute.
It has been a few years since I ran at MAF.  The concept was created by Dr Phil Maffetone and the rough guidelines are 180 minus your age.  There is a bit more to it than that but it gives you the quick outline.  For the rest of winter I will keep all my runs at around 140 bpm.
I am now 23 days into my cycling challenge, one of the issues I am finding is the lack of time to run.  I think I have done more brick runs in the past 23 days than I have in the past two years combined. I ordered a treadmill to hire for the remainder of winter.  I hope this will alleviate some of the stress in looking for opportunities to go out and run.  The treadmill arrives Tuesday.
Compliance: 
  • Swim: 93% compliance – I cut one swim short 500m as there were a silly number of people swimming in only three avlable lanes with most people swimming slow and I really struggled to get in what I did.
  • Bike: 92% compliance – Friday I had worked 12 hours and went out for dinner with the family followed by watching my son’s basketball game so by the time I got on my bike it was 10pm.  I did the minimum of 20 minutes of cycling as I had to wake up at 4am the next morning.
  • Running – 100% compliance – I was still running at 10:30pm Sunday night to get my shit in.
  • Strength – 100% compliance.

 

Core Training

  • Swim: 3 sessions with a total of 6.5km
  • Bike: 7 rides with a total of 226.3km
  • Run: 4 runs with a total of 40km (all runs were off the bike)
  • Strength: 3 sessions with 2 in the gym and 1 at home

 

Extras

  • Mobility: 5 sessions (I have been asked about these, will do bog on soon)
  • Oxygen Deprivation: 3 sessions
  • Meditated:once
  • Body Maintenance: 4 times on the foam roller

 

Time spent training

  • Core part: 15:47 hrs
  • Extras: 3:15 hrs
  • Total: 19:02 hrs

 

Getting my targets in

I have always been a pro wrestling fan.  It started when I was around eight years old. Even now, there isn’t a day goes by that I don’t click on a wrestling news website and get caught up with everything that is happening within the business.  One of the terms pro wrestlers like to use is “got to get my shit in”.  The meaning of this is they want to get their signature moves in within their match.

I’m no different, I too like to “get my shit in” within each training week.  I like to call these “targets” when around the kids so for the sake of this blog, i’ll just refer to my shit as targets.

This week’s goals were simple, hit all weekly targets within the core part of my training (swim, bike, run and strength) and complete all the extras (mobility, oxygen deprivation, meditate, body maintenance).

Looking at the past six weeks, I am yet to hit all my weekly targets in the core part of my training nor within the extras. In fact, I needed to go back to the week of March 24th where I completed all core targets and the week of 3rd March when I hit my core training targets as well as all the extras.

Core Targets:

Depending on the time of year will depend what these targets are.  Currently these are my target numbers over the next three training blocks.

Please note that these targets are all “minimum” of what I want to achieve.

  • Swim – 3 sessions with a minimum of 6km in total.
  • Bike – 7 sessions with a minimum of 200km (ride every day)
  • Run – 3 sessions with a minimum of 40km
  • S&C – 3 sessions with a minimum of one in the gym (really aiming for two in the gym)

 

Extras Targets:

The targets I have set within the “Extras” are the minimum I like to hit each week all year round however as mentioned above, I have really sucked at achieving this.

  • Mobility – 3 sessions per week
  • Oxygen Deprivation – Minimum of twice a week that doesn’t include hypoxic swim sets
  • Body maintenance – 3 times a week (foam roller, self-massage, cupping)
  • Meditation – minimum of once a week however wish this was once a day.

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Photo of the Saturday group ride with half the riders fixing a flat tyre and the other half checking out the new Factor road bike.

Swimming:

Back in February, my son Jack and I filmed each other swimming with his new Gopro.  It had been awhile since I have seem my swim stroke.  I use to film myself swimming all the time and at one stage I would film myself once a week.

Looking at my stroke from the footage we took, I decided to make a couple of changes to my stroke.  I use to drive the stroke from my hips.  The changes I made was to start driving the stroke from my shoulders instead of my hips.  Obvious this made me take a step backwards for a month or so while I develop this new stroke. In March, I saw my swim times return back to normal.   Since March, my swim times have slowly kept crawling down. I have been getting faster by around 1 second per 100 meters per month (on an average swim session).

My swim has improved so much over the past few years. It break my heart that for the past few years I haven’t been able to display my improvements within a race as every race I have done the water conditions have been shithouse.

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Photo of Jack & I on hitting some trails on the MTB

 

Week 6 looked somethed like:

Compliance: 

  • Swim: 100% compliance
  • Bike: 100% compliance (I did have to cut the intensity on Friday’s session but kept the volume)
  • Run: 100% compliance
  • S&C: 100% compliance (I was playing catch up with a gym session at 9pm Sunday night)

 

Core:

  • Swim: 3 swims, total of 7.2km
  • Bike: 7 rides, total of 238km (2 rides on the TT bike, 3 rides on road bike, 1 ride on the spin bike and 1 ride on the MTB)
  • Run: 4 runs, total of 41.1km (first 20km run since Busso 70.3 six weeks ago)
  • S&C: 3 sessions with 2 in the gym and 1 at home

 

Extras:

  • 4 mobility sessions
  • 2 oxygen deprivation sessions
  • Meditated once
  • Foam roller 3x (only legs and hips)

 

Time Spent Training

  • Core: 15:47
  • Extras: 2:40
  • Total: 18:27

 

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Photo of Jack riding on his trainer.  He is still on track for the 93 rides in 93 days.

 

25 pounds of crap

When I created this week’s program, I always knew it was going to be a tough week as I was trying to fit 25 pounds of crap into a 20 pound bag.  With cycling every day, working 67 hours and trying to fit in my son’s basketball commitments. Something had to give.  This week my running couldn’t fit into the 20 pound bag with only managing to do 9km of running.

If I wasn’t depressed enough about my running this week, it is Ironman Cairns today and for the past four years I have gotten out of the freezing Tassie winter and into an amazing Cairns winter.  Hopefully will be up there next year to do the Ironman 70.3.

Training Compliance

  • Swimming: 100% compliance.  All sessions completed as programmed
  •  Bike: 90% compliance, While I cycled everyday this week, I had to cut two sessions in half due to unexpected work commitments
  • Running: 24% compliant, Missed an 11km run and also a 20km run.
  • Strength & Conditioning: 100% compliance.  Two sessions in the gym and one session at home as per program.

 

Personal Best

I did a cycle session that consisted of 10x 10 seconds MAX, 3min easy.  I got a personal best power output on 3sec, 4sec, 5sec & 10sec.  Out of the 10x 10sec max efforts, 7 of the efforts went past my previous best power.  This sounds great however this is the first time ever I have gone all out for 10 seconds so if I didn’t get this result I would have been concerned.

It did explain a lot on why when I cycle with the weekend bunch and things really heat up towards the end of the ride and it turns into a sprint finish, I am left behind like I am the ugly girl at the prom with my 10 second MAX power being 804 watts.  I would guess I am 20% behind the others within the bunch.  Understandable as they only cycle and I do triathlons.

Here is the session below, I took each interval and overlapped them on this power curve.

 

bike one.png

 

Jackhammer 

Due to most of the feedback I received last week was about my son Jack, I thought I should give an update.  He is 100% compliant with his cycling having rode everyday this week.  All sessions were on the indoor trainer.  He also won his school Cross Country race, competed in five games of basketball over the weekend.

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