January 02, 2025

Winter Training: Measuring Block #1 Progress & Planning Block #2 | Ep 521

47 minutes

In this episode of the Oxygenaddict Podcast, Coaches Rob Wilby and Chris Palfreyman conduct an in-depth review of the first winter training block.

This episode is essential for understanding the progress made over the last eight weeks and planning ahead for continued improvement in your Ironman training.

You'll hear a comprehensive review on:

Training Session Completion: Analyzing how many of the planned sessions were completed and what your Race Ready score was over the past 8 weeks.

Pattern Learning: Understanding what training patterns worked, what didn’t, and factors like time of day, pre-planning the week, and how these affected your training.

Injury Analysis: Discussing any injuries or niggles, identifying their potential causes, and the importance of maintaining commitments to physiotherapy if injured.

The Power of Journaling: Exploring the benefits of journaling to identify causal links between external stresses (like travel, work stress, social commitments, late nights, and increased alcohol intake) and their impacts on session performance, illnesses, and injuries.

Expected Improvements After 8 Weeks: Discussing the range of improvements you can expect, such as a 5-10% increase in FTP test, a 15-30s improvement over 400m in CSS test, and a 4-8s per km increase in M-pace for the run test.

General Test Result Advice: Reminding listeners that test results are for establishing accurate training baselines and not for bragging rights. Emphasizing that swim progress may not be linear and advising on how to approach run progress and reset paces, possibly through a 5k or 10k race.

This episode is designed to help you reflect on your training, understand the progress you've made, and set the stage for the next phase of your Ironman journey.

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By Rob Wilby

5555 ratings

January 02, 2025

Winter Training: Measuring Block #1 Progress & Planning Block #2 | Ep 521

47 minutes

In this episode of the Oxygenaddict Podcast, Coaches Rob Wilby and Chris Palfreyman conduct an in-depth review of the first winter training block.

This episode is essential for understanding the progress made over the last eight weeks and planning ahead for continued improvement in your Ironman training.

You'll hear a comprehensive review on:

Training Session Completion: Analyzing how many of the planned sessions were completed and what your Race Ready score was over the past 8 weeks.

Pattern Learning: Understanding what training patterns worked, what didn’t, and factors like time of day, pre-planning the week, and how these affected your training.

Injury Analysis: Discussing any injuries or niggles, identifying their potential causes, and the importance of maintaining commitments to physiotherapy if injured.

This episode is designed to help you reflect on your training, understand the progress you've made, and set the stage for the next phase of your Ironman journey.

* * * * * * * *