Duathlon is highly competitive. He's not gonna rock up and win lol come on now. You are gonna be needing to ride sub 20 10 time trials and run 16 or less for the two runs. That's what the winners in British champs are doing.
Nah, don't rule this dude out. Too many people have said going back in this thread to 2023 "he can't do this, won't do that" and usually does.
He ran three mid 16s the other day on three minutes rest. He is maybe 30w down on his FTP on minimal cycling, but he can still easily break 20. In fact I would imagine his FTP is about 280-90w right now and he would likely beat everyone on the TT. He is a much better cyclist in a non draft race than just about anyone in thr UK duo scene.
This is what he has to beat to become british champion, right?
So for the running part he needs to hit 3:08 pace over two runs for a total of 12.9 km
Both Sirpocs 10k PB is at faster pace than the above, but that is at "Die inside" pace on the last stretch, where you're drop dead after reaching the finish. His HM pace is 3:15
Doesn't seem like he can beat Nelson in the running bit, so he has to smoke him in the cycling and changing from one sport to the next bits.
I have no idea how fast Sirpoc can cycle these days ... His TT PBs are at a faster paces than what Nelson rode, but again .. All of that is also at "Die inside" pace.
Seems like Sirpoc is indeed at "don't rule the dude out" category, but not quite someone you'd point to as a favorite.
This is what he has to beat to become british champion, right?
(dot) html (Let's run won't let me post links due to fear of spam)
Just click on Matthew Nelson to get his splits.
So for the running part he needs to hit 3:08 pace over two runs for a total of 12.9 km
Both Sirpocs 10k PB is at faster pace than the above, but that is at "Die inside" pace on the last stretch, where you're drop dead after reaching the finish. His HM pace is 3:15
Doesn't seem like he can beat Nelson in the running bit, so he has to smoke him in the cycling and changing from one sport to the next bits.
I have no idea how fast Sirpoc can cycle these days ... His TT PBs are at a faster paces than what Nelson rode, but again .. All of that is also at "Die inside" pace.
Seems like Sirpoc is indeed at "don't rule the dude out" category, but not quite someone you'd point to as a favorite.
It's non draft, right? If so, even the aero understanding people have nowadays, sirpoc still has such a huge advantage with his ridiculously low CdA, that I doubt he can be beat on the cycling split, assuming he could do 270-80w for the ride sandwiched between the two runs. He was beating guys in 10 mile/25 mile TTs on 310-325w, when they were doing 400+. His cycling results were way beyond anything he's matched in running, despite very modest raw power.
Definitely think he should enter though. Would be interesting to see if he could podium or even come out of nowhere and add it to his British masters 5k title. He wouldn't need to change much from his training now, other than maybe another couple of hours on the bike.
I assume if he did enter, he would only do so if he knows he can be competitive. He seems to know what he can do and what he can't and is always realistic (like being open and honest about he has no chance or plan to aim for 2:20 now).
Definitely think he should enter though. Would be interesting to see if he could podium or even come out of nowhere and add it to his British masters 5k title. He wouldn't need to change much from his training now, other than maybe another couple of hours on the bike.
A question if you don't mind. I see you are cross training, as well as Wigglewaffle. It looks very much like the stuff sirpoc has been doing now since his own small injury and he has never gone back to "just running". Is this the future? Sirpoc I saw post some interesting stuff on Strava, about once you have enough running behind you (this maybe comes into the running economy and tendon/ligament conversation etc) you can dial down the risk even more by reducing your mileage and supplementing with cross training. The interesting thing seems to be, he has equations for the ultimate question of how much you need from both.
Yeah I had just started the past few months adding in some bike sessions. Sirpoc has been really helpful educating me on how to execute the sessions in a more intentional fashion than my prior haphazard cross training efforts. Honestly, all my career I’ve found cross training unpleasant. Not until the last year swimming and more recently on the bike, have I approached it with any degree of the thought I apply to running. Lo and behold, I’ve found these recent non running endeavors really enjoyable. Prior to this minor injury, I found the bike addition on sub T days to be a great stimulus. I kind of felt the way I did in the first six months of starting this program “good tired”. For some reason, I don’t think I’d ever entertain double runs, but an additional x training has been no issue for me, and with minimal negative residual effect on my quality of run training.
I plan to get back into the ‘vanilla’ routine shortly with 1x swim, 2-3x/wk bike sessions doubling on ST days, it has felt quite manageable. My hope is that this added aerobic stimulus will have the same slow build benefits over a long period of time that the basic ST method has yielded. That said, I’m not analytical in my training besides the repetitive nature, I know my splits roughly. I don’t go back and pour over workout data really ever. Just set it and forget it, trusting that this style of never pushing the envelope works. It has for me. I think oddly it’s made me calmer about performance because I never really wonder if I’m doing the right thing.
"kind of felt the way I did in the first six months of starting this program “good tired”
Would you mind expanding on what "good tired" feels like for you. This interested me as I am about six months into NSM (8.5 hrs week/7 days) with a very slow ramp. I still do have spells where I definitely feel fatigued for a few days here and there, or feel tired evening of sub T session, but it always seems to resolve and I never fail to complete the workouts.
"kind of felt the way I did in the first six months of starting this program “good tired”
Would you mind expanding on what "good tired" feels like for you. This interested me as I am about six months into NSM (8.5 hrs week/7 days) with a very slow ramp. I still do have spells where I definitely feel fatigued for a few days here and there, or feel tired evening of sub T session, but it always seems to resolve and I never fail to complete the workouts.
Good tired, in that it’s an achievable completed workout but in no way are my leg muscles trashed. Decades of days long really tight legs post hard sessions. Never happens now.
Yeah I had just started the past few months adding in some bike sessions. Sirpoc has been really helpful educating me on how to execute the sessions in a more intentional fashion than my prior haphazard cross training efforts. Honestly, all my career I’ve found cross training unpleasant. Not until the last year swimming and more recently on the bike, have I approached it with any degree of the thought I apply to running. Lo and behold, I’ve found these recent non running endeavors really enjoyable. Prior to this minor injury, I found the bike addition on sub T days to be a great stimulus. I kind of felt the way I did in the first six months of starting this program “good tired”. For some reason, I don’t think I’d ever entertain double runs, but an additional x training has been no issue for me, and with minimal negative residual effect on my quality of run training.
I plan to get back into the ‘vanilla’ routine shortly with 1x swim, 2-3x/wk bike sessions doubling on ST days, it has felt quite manageable. My hope is that this added aerobic stimulus will have the same slow build benefits over a long period of time that the basic ST method has yielded. That said, I’m not analytical in my training besides the repetitive nature, I know my splits roughly. I don’t go back and pour over workout data really ever. Just set it and forget it, trusting that this style of never pushing the envelope works. It has for me. I think oddly it’s made me calmer about performance because I never really wonder if I’m doing the right thing.
I've been shamelessly copying sirpoc since he re started cycling in the summer. I've over the last 4 months kept in the Tuesday and Thursday mini double. Sometimes on a Monday or Friday I'll replace the easy run with an extended easy ride.
I had been doing NSM vanilla before and progress was incredible, but obviously slowed down a bit once I passed all my old PBs. Now, I've just set a new 5k and 10k PB back to back weeks. I'm not cycling much but it has added an extra layer to the laid I can absorb.
Again, this is very hobby jogging friendly in the sense it opens up doubles without the recovery needed for double workouts running, and for sirpoc I assume he is again ahead of the curve on this and knows what he's doing. What he has put together as a structured plan to keep people in check and guide of the book is nothing short of remarkable for non elites.
Maybe it's his own lack of self promotion, but I can't believe someone hasn't hired him to work for their platform, or coach, or whatever.
I've been shamelessly copying sirpoc since he re started cycling in the summer. I've over the last 4 months kept in the Tuesday and Thursday mini double. Sometimes on a Monday or Friday I'll replace the easy run with an extended easy ride.
I had been doing NSM vanilla before and progress was incredible, but obviously slowed down a bit once I passed all my old PBs. Now, I've just set a new 5k and 10k PB back to back weeks. I'm not cycling much but it has added an extra layer to the laid I can absorb.
Again, this is very hobby jogging friendly in the sense it opens up doubles without the recovery needed for double workouts running, and for sirpoc I assume he is again ahead of the curve on this and knows what he's doing. What he has put together as a structured plan to keep people in check and guide of the book is nothing short of remarkable for non elites.
Maybe it's his own lack of self promotion, but I can't believe someone hasn't hired him to work for their platform, or coach, or whatever.
The book is incredible as a guide. I understand the method so much more now having read it. I would encourage anyone who hasn't, to do so. Sirpoc himself never actually tells you not to do some of the things we often hear that are must nots.
But it's so good because you understand why you are doing what the plug and play paces tell you, rather than just doing it blind. It'll help you be a better athlete and also better at managing your own training.
Sirpoc's biggest gift is communicating and problem solving. It wasn't a surprise to me when someone said he worked in construction, often you have non college guys in those fields who are some of the best problem solvers I've ever met.
The book is incredible as a guide. I understand the method so much more now having read it. I would encourage anyone who hasn't, to do so. Sirpoc himself never actually tells you not to do some of the things we often hear that are must nots.
But it's so good because you understand why you are doing what the plug and play paces tell you, rather than just doing it blind. It'll help you be a better athlete and also better at managing your own training.
Sirpoc's biggest gift is communicating and problem solving. It wasn't a surprise to me when someone said he worked in construction, often you have non college guys in those fields who are some of the best problem solvers I've ever met.
I went through these stages with NSM:
Dismissive
Skeptical
Curious
Sold
Book sealed the deal for me. Well written, amusing, informative and logical when laid out. Coupled with some of the excellent visuals to really put into pictures the words everyone kept trying to explain, I'm sold.
I wonder how well the book has done? Zero marketing. Zero promotions about still seems to be selling and have fantastic reviews. I almost feel like as a community we have the obligation to help sirpoc get this out there into the mainstream. The least he deserves is an income from all he's done and not have to go to the building site each day lol
The book is incredible as a guide. I understand the method so much more now having read it. I would encourage anyone who hasn't, to do
I wonder how well the book has done? Zero marketing. Zero promotions about still seems to be selling and have fantastic reviews.
6th in “Running and Jogging” category on Amazon. 20th in Kindle store same category*
Thousands of books in that category (most of them complete sh*te) so that’s very good performance as it’s only been out a couple of months and still has momentum.
At least three folks my running circle have bought a copy after I went full Billy Graham on NSM. Guessing many of you have also recommended it and boosted sales.
*Most of the top 20 are sh*te too imho with a handful of the exceptional classics.
In theory, it should be pretty simple for you to do this. Click on a day on the main/calendar page > click "Run" > click "ADD STEP" on the right > fill in duration and pace > add other steps as necessary > click "OK" at the bottom. Done! If you're doing repeats you can do that at the top of the ADD STEP page by changing type "Normal" to something else in the dropdown.
Once you've made a workout, you can copy and paste it by clicking on the workout, selecting copy, clicking on another day and pasting it. You can also update workouts by changing the text in the workout page - it's a simple and elegant system!
Here's a sample vanilla workout you can paste into the description field of workout window. Just make sure you have your LT2 pace updated in the settings! (that's what the % paces are based on)
Warmup - 12m 68% Pace Main set 5x - 6m 96% Pace - 1m15s 65% Pace Cooldown - 4m 67% Pace
In theory, it should be pretty simple for you to do this. Click on a day on the main/calendar page > click "Run" > click "ADD STEP" on the right > fill in duration and pace > add other steps as necessary > click "OK" at the bottom. Done! If you're doing repeats you can do that at the top of the ADD STEP page by changing type "Normal" to something else in the dropdown.
Once you've made a workout, you can copy and paste it by clicking on the workout, selecting copy, clicking on another day and pasting it. You can also update workouts by changing the text in the workout page - it's a simple and elegant system!
Here's a sample vanilla workout you can paste into the description field of workout window. Just make sure you have your LT2 pace updated in the settings! (that's what the % paces are based on)
Warmup - 12m 68% Pace Main set 5x - 6m 96% Pace - 1m15s 65% Pace Cooldown - 4m 67% Pace
Thanks a lot! I was missing the Add step part.
There is hope for the world...an LRC thread where people are actually helping each other.
I bought the book as well (Kindle edition, wanted to read it during a long flight). It's fantastic. Sirpoc could have easily made 3 volumes out of the information in it has he sprinkled some motivational/story chapters. Instead he just served the goods in succinct form. Pleasure to read and a privilege to be able to follow his thought process and his training.
Sirpoc will never be a celebrity but his contributions to training discussion and the quality of his training advice is bigger than most of the influencers combined including the ones with university positions.
This post was edited 1 minute after it was posted.
Reason provided:
Spelling and grammar
Checking in with another success story this morning. I've been doing NSM for a little over a month, with the caveat that I'm still at 2 workouts per week and one full day off. Averaging 40mpw once you add in easy and long runs. I ran a 1:32 HM last year on Pfitz but felt burnt out the whole build. Went into basically a holding pattern of a weekly routine that included 1 threshold workout (that I was probably overcooking), 1 long run workout, and the rest easy (which I was also probably overcooking). Bought the book because I had seen people in this thread make better progress than I was having and started doing Easy-ST-Easy-ST-LR-Easy-Rest every week since around Christmas.
Fast forward to this morning. I raced a 5k with the intent of 1. Confirming that my workout paces were in the ballpark and 2. Testing sirpoc's guidance on 94% of your 3 minute reps being your 5k pace. My last 10x3' workout averaged 6:38/mile and I'll be damned if I didn't run 6:14 pace for 5k to run a 19:20 — 94% almost to the decimal. Fastest I've run since high school XC and I'm in my 30s now. For the longest time I thought my days of PR'ing were over, but now I feel like I can smash those times if I stick with this.
My goal from here is to gradually add in that 3rd workout day with no days off so I'm really benefitting from the volume. Getting in the mileage doesn't feel like a chore and it's so simple that I'm not sacrificing any family time to fit my runs in anymore.
I am currently running only 32km a week. That's 8km easy, 8km with around 3-5km at threshold, and then 16km long run at weekend. My current 5km time around 22:30
So I'm no where near the 4 hour mileage on the base plan. If I want to increase up to 4 hours, what's the best way to do that and over what timeframe?
I am currently running only 32km a week. That's 8km easy, 8km with around 3-5km at threshold, and then 16km long run at weekend. My current 5km time around 22:30
So I'm no where near the 4 hour mileage on the base plan. If I want to increase up to 4 hours, what's the best way to do that and over what timeframe?
Probably can get to that right away. Do 30-35 min running (VERY easy, hr < 130) almost every day for 6-7 days/week. 1 of those days do T or subT, 5-6 reps at 2-3 min. Do this for a month. Don’t worry if you don’t get to 30 min every day too, 20-25 fine as well. Main goal is to just get used to running every day.
If you want to be more conservative, do 2 days running, 1 day off, and repeat. Just get used to running back to back days. Do the 2 days on/1 day off for a few weeks then do what I wrote above.
You’d be a little under 4 hours with what I wrote but once you’re used to running every day it’s easier to get to 4 hours. Just add 5-10 minutes to one run. Add again after a few weeks.
In theory, it should be pretty simple for you to do this. Click on a day on the main/calendar page > click "Run" > click "ADD STEP" on the right > fill in duration and pace > add other steps as necessary > click "OK" at the bottom. Done! If you're doing repeats you can do that at the top of the ADD STEP page by changing type "Normal" to something else in the dropdown.
Once you've made a workout, you can copy and paste it by clicking on the workout, selecting copy, clicking on another day and pasting it. You can also update workouts by changing the text in the workout page - it's a simple and elegant system!
Here's a sample vanilla workout you can paste into the description field of workout window. Just make sure you have your LT2 pace updated in the settings! (that's what the % paces are based on)
Warmup - 12m 68% Pace Main set 5x - 6m 96% Pace - 1m15s 65% Pace Cooldown - 4m 67% Pace
Thanks a lot! I was missing the Add step part.
I tested a bit more - the feature is for planning future workouts; you have to do one more step for the site to count it as actually completed.
After you create the workout and save it, click back on the workout from the main page and click "MARK DONE" at the bottom.