Moraghan Training - Stevie G - RW thread
2 lurkers |
21 watchers
14 Apr
1:48pm, 14 Apr 2025
679 posts
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philip_m_jones
SQ, looks like a good run and htinsg oving back in the right direcition if that is the fastest since 2019. Jools, not bad at all if that was limited training. Curly, is that black strip part of club kit or half a pair of braces? |
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14 Apr
1:54pm, 14 Apr 2025
680 posts
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philip_m_jones
I got up to speed with the IT and my phone connected to the static bike I was on this morning so I have some data to look at. Bit of a PITA that the app uplaods to |
14 Apr
2:49pm, 14 Apr 2025
272 posts
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LBAC Si
Busy today, so a quick well done to @Sorequads great report and well excecuted race. Kudos to @TippTop for the coaching. I'll read @Forrest Jooligan report later too Well done @Curly45 smiling up hill! Good to see. 17.15 for a hilly 5.08k on Saturday at the national Road relays at Sutton Coldfield, so about 16.30 odd on a normal 5k - not too bad. Our B team were 30th, A team 10th. Nice run around Norwich whilst we were over for kid's athletics yesterday - about 9.5 miles. 9.4 this morning at 6.37's, felt good. Bought the other Vaporfly 2's at my size on ebay. Can't stop buying!! |
15 Apr
11:29am, 15 Apr 2025
197 posts
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Foppotee
Been and still am very busy with work and life at the moment so mainly checking in to say well done to SQ! Great run and report. Also great run from Jools, I am sure there is more to come given the trejectory you're on now. Good turnout from Curly and no doubt some good stuff from SC and consistency from SG. TT also becoming the resident super-coach! PMJ - What's the purpose of the bike training? Is it to get fit/stay for running or is it an end unto itself? Principles are not that different to running. You can just do much more quality volume. Trainerroad is quite good for training programmes, don't know how much it is. I have a suspicion you'd like their approach than the more graphic based platforms like Zwift. My training programme doesn't have any rides that don't have some sort of quality effort in them. Most of these plans are based around FTP or functional threshold power. This is what you can theoretically hold for an hour. I do the 20 minute test and you take 95% of the average power as my threshold. There is a protocol that includes some efforts before the test to remove the anaerobic contribution. I'd work on sweetspot intervals below threshold about 85% - 95% of FTP. Also maybe some low cadence work to build strength as most runners tend to lean towards a high cadence to leverage their aerobic fitness in lieu of the cycling strength. Then as others have suggested some shorter intervals above threshhold. I'll have to catch-up with the rest later. I had a recovery week and now into a new 12 week plan. I haven't done anything that interesting. I am thinking about doing Friday's tempo session at the Maidehead 10 miler though. |
15 Apr
6:03pm, 15 Apr 2025
218 posts
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Sorequads
Hills can hit twice as hard when unfit, I find, @stevieg. Any hint of weight gain gets punished. I’m looking forward to getting on them again soon - which will certainly be a shock after Newport! Thanks, @TR. Changed out of the race shoes asap at bag drop - love them too much to put wasted miles on and never found them at a reduced price 😂. Mostly for the comfort factor as then stuck around to find some mates and have a beer. Considering Abo in the autumn or maybe York but not ready to commit. You? Also looking at term dates as I think it made a positive difference having a few days away from work before Newport. Great finish to the race, @Forrest Jooligan and pleased the water situation didn’t destroy the day for you. I reckon Newport is faster than Abo although take your point about some overtaking in the lap bit. The footpathy bits of Abo slowing it down though I still love it - having done it five time! Thanks, @TippTop. I haven’t been great at believing in lofty (for me) goals in recent years but you’ve really helped turn the dial. 60h weeks are huge. Recover well. Pleased @Foppotee could give @philip_m_jones some experienced guidance gif the bike. A couple more thoughts on the race. As a Type 1 Diabetic, I have shied away from the heavier carb loads popularised in recent years. But did try my best on the Friday and Saturday and to actively reduce fat - something I don’t normally do. Perhaps a positive factor. And secondly, the taper. Training was big enough for a significant taper to be required and seemed to give freshness at just the right time. Zero yesterday and today. Might attempt a club run tomorrow night as it happens to be on my doorstep. Legs fine yesterday morning, but by the evening, upper legs destroyed. Not too bad today but a bit of a case of post-goal blues. A glass of red, a view of the wisteria flowering and a kids movie is helping though 😊 |
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16 Apr
2:37pm, 16 Apr 2025
683 posts
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philip_m_jones
@Foppotee thank you. The idea of the bike is to allow me to exercise more: I am used to running 6, 7 or 8 times a week and my body is complaining when I try to do that now. A physio said I need to strengthen my quads to help support my knees and I sort of totally ignored her but she may well be right. The gym bikes come with an app and that has a 5' and a 20' FTP test on it so I'll have a shot at the 5' test next week before the main class. I suspect that figure will be accurate enough for a while and will change. The app guessed 138 based on age which is probably low. |
17 Apr
5:06pm, 17 Apr 2025
154 posts
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TippTop
SQ - it's great to see your self-belief improving. I see no reason why all-time pb' shouldn't be possible for you across all distances. Interesting on the fat reduction side of things. I hope the post-mara-blues have abated. SC - cheers. You're becoming a regular Imelda Marcos! How many pairs have you got now? Reg - good luck for tomorrow. I'll keep an eye out for you (Jr is racing it as he's back from uni for a few days). Jooligan - thank you. And glad to read you were happy with it, and it definitely sounds like you're pointing the right way overall now too. I'm managing to move a little bit this week. If I get out for two more runs across the next 3 days then I will start reintroducing gym work next week. I followed up Monday's 5m+ steady with a very easy 3+ on Tuesday, 5m+ with 15mins fartlek yesterday, and a brisk 4m today, so already better than any recent week! Lol |
17 Apr
5:16pm, 17 Apr 2025
649 posts
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Forrest Jooligan
That’s a decent week so far @TippTop with a bit of everything. Just need a longer run at the weekend and you’re ‘in training’. @philip_m_jones weak quads means you need to target low cadence but high gear work to build strength. I was listening to a rehabbing runner talking about how shifting training from run-bike was harder work than bike-run. 20 hilly bike miles today as my first foray back into exercise post marathon. Hard work but great to be out in the sun. Glad I wasn’t trying to run it. |
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