Listen on Apple: podcasts.apple.com/gb/podcast/c...

Or Spotify: open.spotify.com/episode/5eb8...

Then it's on to questions. Loads of topics are covered - thanks for sending in a question, and sorry if yours wasn't covered this time!

Thanks for all the support this year - loads more to come in 2025!

Just don't pick 2 and 4 mMol fixed blood lactate concentrations 😂

I've read it. I don't think it tells us anything new/interesting. We were all very aware that elite triathletes do a lot of training!

I very much expect that the lack of fruit/veg is a data entry issue, rather than his actual diet

So, who's reported a VO2max over 100ml/kg/min this week? 😂

Thanks Rachel 🙏

All my training is also publicly visible on Strava:

strava.app.link/AIraYhzGOOb

If you would like a deeper dive into my week's training and my race-day plan, then you can listen to our latest podcast episode:

Apple: podcasts.apple.com/gb/podcast/r...

Spotify: open.spotify.com/episode/4U9g...

Over the next six days, volume will continue to drop, with just a single small dose of "intensity" on the Wednesday.

Saturday will be a high-carb/low-residue diet day.

Sunday, we race!

My thresholds are better than they have ever been and by some margin.

For reference, my LT1/LT2 were at 18 and 20km/HR before I ran 2:15 at Valencia last year.

So, things are looking promising!

On Friday, I repeated the same threshold testing protocol as I did 7 weeks ago: 11x5:00 at a 1% incline

It went well!

LT1- similar to the last test at ~19km/HR (3:09/km)

LT2- moved from 20 to 20.5km/HR (2:56/km)

This was week 1 of the taper, with a drop in volume, while trying to maintain training frequency and intensity.

Tuesday's session was "unspectacular". I had planned to do a few more reps but my legs were heavy and I saw no benefit to pushing through

You can listen to a deep-dive into my week in the penultimate episode of our "Road to Valencia" series:

Apple: podcasts.apple.com/gb/podcast/r...

Spotify: open.spotify.com/episode/3Cr9...

An easy 30k on Sunday (4:13/k) rounded out another solid week of training.

Two weeks until Valencia now and nearly time to start the taper. Despite a couple of bugs, it's been the highest-volume block I've done, while also stretching out the sessions too.

Will it pay off?!

I was just glad to get something done.

Friday was then spent completing the drive up to Peebles, Scotland, before a short double.

We had a wedding on Saturday, so it was another long single, finishing with pushing Nye around Hay Lodge parkrun in the buggy. A tough course!

We travelled to Kendal on Thursday afternoon which meant no double that day, but got in a slightly longer single.

I would have liked some longer intervals in the Friday session but the best bit if running I could find was only ~400m long. I wasn't feeling great post-travel so...

I've run 5k (14:05) and HM (65:13) PBs in the Edges but I've been curious about the Skys so managed to borrow a pair off a friend (cheers Dave!). I haven't had time to put together a pretty graph yet. However, let's just say that I have put in an order for a pair of the Skys!

It was a great start to the week, with probably the best "threshold" session I've ever done. Lactate was super-stable and HR peaked at 165 (LT2 normally ~170), suggesting LT2 is comfortably over 20km/HR.

I used the first 5x6:00 to collect some gas data and compare Metaspeed Edge Vs Sky...

In this episode we talk about Dan's last big session, and some last minute shoe testing in the lab - as well as our views on how to/how not to test shoes (put the lactate pro down!). We also discuss training programming. Hopefully a nice blend of physiology & actual training. Hope you enjoy 😀