コーチとのディスカッションメモ

Thanks for your whatsapp message, I've gone over your messages and have some answers and plans for you.

Lets address the FTP and bike training first. So while it's good to know your 1 min and 5 min power, it's not something we specifically need to train. You're an endurance athlete so your focus is on that 20 min power FTP. We can't have both ends of the spectrum, make sense.

Now having said that, your 1 min and 5 min power aren't going to drop or flat line, they will also increase as we build your FTP. You've set yourself a goal of reaching 240w for your FTP again around February/March. I believe this is possible for you.

I'd like to be able to hit this routine each week with you. 3-4 rides a week.
- one or two indoor trainer sets
- a zwift race
- a long ride outside

This is all I do and if you want a bit of "proof being in the pudding" without tooting my own horn, my FTP has just reached over 300 watts, and I put that down to that routine for riding. This has all been done in my last 4 months of training. We also have our Koa Sports Warrior Race on zwift. I'd recommend getting onto there on a thursday night 6:45pm or friday morning 8am - Brisbane time, zwift racing is what you need to be doing to see some quick FTP gains, trust me.

Swimming you're on target,
it's two things with swimming - constancy and technique. At a minimum you need to be swimming 3 times a week to maintain your fitness, then increase to 4 to see the gains you want to see. But a minimum of 3. Also making sure that when you have the sprints or hard efforts of a set that you swim those parts hard.

Technique, perhaps you can send me a video of your swimming so I can view your technique and offer any advice. Every 3 months i'd try and get back to the swim coaching you had before to have an in person analysis of your swim stroke.

Running, you clearly have the base endurance, that's obvious from previous races. But we need to start working on a little bit of speed. I can't push you to much until your knees aren't causing you to much pain, as running is so harsh on the body. I feel with uninterrupted run training you'll be able to get close to that 3:30 target, can we achieve that in the next 3 months, as it stands no. Can we in the future though, yes 110% we can, you have the engine for it. If we can aim at getting to the point of being able to run 21km each week comfortably along with other run sessions, then you'll be on track.

So that brings us to strength, really focus on core, that helps with your bike and running. Keep building up strength in the gym in your legs, squats, deadlifts, leg presses etc. especially when we start base phase before say an Ironman.

You have quite a busy calendar of racing coming up, all close together up until December, that's ok, I don't want you to book anymore races in now as I'd like us to start setting our sights towards next year, Specifically your marathon in March and then the 70.3 in June and Ironman in October (with a goal of Kona qualification).

You're on track mate, next year's race goals are achievable for sure.