Iron Cove
Winter is definitely for runs. There’s plenty around and the Sri Chinmoy Series always throws plenty of races up for low entry cost.
We had a strong crew head out to Iron Cove Half yesterday which also had a 7k on offer.
Kate Boyd smashed it! Hungry for more after last week’s 5k she had her eyes on a strong race and that’s exactly what she came away with. 3rd overall female and a 1:32:51 time. Sammy Taylor also had a great 5k last week and it paid off as well with a big 4min PB in 1:53:44. Josh Revell is building nicely and finding his feet. 1:40:49 for Joshie after spending a lengthy time in the pits ;)
The 7km race was made for the Cairns 70.3 lads and Humps and Scottie took on the field with the usual great attitude. After getting hit by a car during the week Paul Humphreys knew it would be a tough one but he took it on still and came away with a 33:50. Scott Allison smashed it up and went 29:18.
Some Training Peaks Notes
There’s been a few double up entries lately on bike sessions. Can you please watch out for that as i hate deleting files (and usually wont). Double up files really throw the CTL and ATL numbers out and makes planning and load management a really tough task.
TSS is always a key issue. If the tss arent roughly 1 tss per minute something is probably wrong. A lot of the time it’s pulling run power so that will either need a separate run threshold power and zones added or it will need to have HRTss used as default/
Please use the availability tool. It is really helpful for me. One of the best things on TP to be honest.
If adding a race into TP please also alert me via message so I know it’s added. I dont get alerts they have been added and if it’s 3 months ahead on a calendar i most likely won’t grab a visual on it for a while.
Endurance Sessions - General vs Specific
I have mostly been tackling this on a one by one messaging / verbal basis with athletes up to this point …..but will start using the terms specific or general in my sessions moving forward.
If a session has “Endurance” or “General endurance” written in the description then this is a general endurance session - just ride or run at T1-T2. This session will be buildiing your systems below the first lactate turnpoint (LT1) and works on fat oxidisation. Further to that, the reduced intensity lends itself to longer sessions that will really help your muscular endurance.
If we see “Specific endurance” then it will be targetting endurance at goal race pace within the long session. This is clearly a key performance developer for the long course athlete. As a session targetting specificity you will see these showing up in that last few months prior to a big race.
If you want to get a bit nerdy and more informed on the two lactate turnpoints then you could look at this article on the INSCYD website.