Training Plan Update - The Place of Rowing in the Plan - Part 3

I am writing this as I am coming to the end of the year and still sort of on easy mode till mid-January.  As part of the entry for the Michigan Coast  to Coast 200 mile gravel race we got access to a Training Peaks train plan and will work around it - need to review and see where it needs to be adjusted but will give me a base.  As far as I can see from a quick glance it is a general training plan for everyone and at 66 and looking to be more  towards a Polarized Training Plan I may need to make some adjustments so as to get the right amount of rest between hard efforts.  With my goal of going easier when going easy and harder when hard the rest will be very important.

The other thing I need to review is with regards to my goal of following a Polarized training plan as in what I have read the 80% is not about percentage of all efforts but about the percentage of training sessions.  Thus on a hard day the whole session is counted not just the hard efforts within the session.  May not sound like much but does make a difference and I need to see where this plays in when I do say a long ride of 5-6 hours with maybe less than an hour hard - how this applies to the percentage - again more to study.

What I wanted to do in this part of this series is to go over the addition of rowing to my plans for the year.  Since I got my Concept 2 Row Erg around Nov 22nd of 2025 I have put in 202K (126 miles) at the writing of this post (Dec 28, 2025)  The rows have been from 30 minutes to 60 minutes with some hard efforts but mostly focusing on form as not only is form critical for speed but also so as to minimize the risk of injury.  When I started my back for sure was sore but between doing more rows and usually spending 5 minutes on my inversion table my back is much better and rarely sore.  Even is helping with my back on the bike - what I was hoping for.  Also, in the month of rowing I am seeing more muscle definition and hey I have Lats:).  I realize that rowing does not build muscle like lifting and other forms of training but that is fine with me as the goal is strength over definition.  The strength I am getting I feel will translate great for riding - especially on gravel - and will even help running.

When I first decided to get into rowing I also had plans of doing some races when 

December 2025 CTC

possible - the first will be a 1K in mid January and is online.  Also, will take part in some challenges on the Concept 2  site (Via RowErg App) and also the monthly CTC ( Cross Team Challenge ) I do with a club I joined.  I joined the The Diamonds (Over Sixties Erging Group) which while being based out of England has rowers, over 60, from all over and some really fast rowers at that.  It is a great group and while rowing does not have racing like on Zwift, at least yet, the camaraderie of the group is very much like I find with the BMTR team I am with on Zwift. Each month there is a new CTC that you can do as often as you want.  The goal is to get the most distance possible in the confines of the challenge and great to see all levels seeking to do their best.  These workouts along with being able to do the Concept 2 workout of the day (WOD) if I decide to give some good options for hard rowing efforts.

Part of putting in so many kilometers rowing is so that when I cut back on rowing kilometers and then do hard workouts I will have less chance for soreness or injury.  The rowing workouts allow me to do cross training that helps keep working on my upper body strength and still get in hard zone 5 workouts with less stress on my body - pounding wise.  Again, through the coming year I will be keeping up with rowing, just less kilometers, and also add in some running with the main focus being on riding with a number of gravel races planned for the year - including a couple really long ones.  I still need to figure out when I will do what but with the rowing CTC each month and then some other rowing workouts I hope to get in a hard ride each week - early on will be a Zwift race in ZRL - and then a hard Row and/or Ride.  

As I mentioned before my goal is a 14 day cycle to make sure I have 3 days between hard efforts - may have times when the situation leads to a 2 or 4 day easy Zone 2 period but the goal is 3 days.  The hard part in this is to make sure when I need to go easy I indeed do so as one of the downfall of my training is venturing into Zone 3 too often.  As I get older rest becomes even more important.

So that is where I am at and hope in the next week or two to better lay out a plan and will go over that more in Part 4.

For those of you who row or want to add in rowing here are some resources:

• Concept 2 Erg Row  - What I think is the best Rower out there
• ErgData - Free Software to work with Concept 2
• EXR - Zwift like software that works with rower, I use this for some rows  
• Asensei - Training software with instructor led rows - I use this for more technique based training and to work on pace   
• Rowtopia - this is a new app that is not out yet but may be interesting when it comes out  
• List of other apps, some of these are for the SkiErg or BikeErg

Here are link to the first 2 parts:

• Part 1
• Part 2

Races for 2026 - so far

• Head of the Hooch Virtual Regatta (1K) - January 10th
• The Appalachian Journey  (100 Miles) - April 4th
• Michigan Coast to Coast Gravel Grinder (204 Miles)- June 26th
• Dust Bowl 100  (100 Miles) - July 25th
• Gravel Worlds (150Miles) - August 

  Click on images for more information and if you want more info on OFM check out this post: 

• What is OFM (Optimized Fat Metabolism)

To order Vespa you can go here and use coupon code - tkonvalin15 -   for 15% off.

New Capital Bicycle Company Gravel Bike

I have been wanting to do a post on my new bike for a while so after a few rides on it and two races and getting some other things behind me I figured it was time.  For a number of years I have wanted to get a new bike and looked at stock ones and also custom so when I won 50% off a custom build from Capital Performance Cycles the direction I was going to go was decided.  As an aside I have been riding a 2018 Orbea Terra for a few years and done quite a few races on it and while it rode fine it just did not seem to fit me just right so had wanted a new one for a while.  By the way I have to say the Orbea is one of the nicer setups and the Colorway is pretty cool - by the way it is also for sale.  The gearing on the Orbea is a 2X SRAM Red with Enve G23 wheels and Chris King Headset, BB and Hubs in pink anodize which goes with the Orbea colors perfectly.  More on the Orbea at the end of this post and at link to FB Post on it.

Even though I won the bike discount a couple years ago at the Horsey Hundred I had to save up some money as had been putting some away over the years to either upgrade my Orbea or get a new bike but needed more before I could commit to a new bike as was not going to just transfer components but go for all new.  Also, I did not want to just rush into the geometry and component choices so about a year ago decided to get started looking at what I wanted for a build and had some talks with Peter at Capital.  While I worked on coming up with the funds I was looking at the geometries of a number of bikes, quite a few really, I liked and started a spreadsheet - yea I am one of those guys.  Amazing to see the variance in geometries but once I decided what I wanted it needed to at the least be able to get in a 50mm tyre and also be able to use a 50T chainring up front on the 1X if I wanted to - later would get a second set of road wheels - the reason to be able to use a 50T chainring.  I thought about going up to 2.2+ tyres but that led to a few things needing to change and so decided on 50mm - yea I know for some that is not what the cool kids have but will work fine for my needs.  I went back and forth on the plus a minuses of various geometries and also as I wanted a steel bike it did bring some limits but that was OK.

Over the last year Peter Mitchell and I  came up with the geometry for my build as well as settling on components.  I started with what I really wanted and then cut back elsewhere as still had to meet a budget  - extra set of wheels for road riding would be a later purchase.  My main want was the new SRAM XPLR Red 13 speed Cassette, Derailleur and Levers. - at the time of the purchase the Force version was not out yet.  From there went with a few savings as got the Zipp 303 XPLR S wheels as were less than SWs and also went with Force cranks and Wolf Tooth chainrings - went with a 42 and 46 with a chain for each as seemed the sizes I needed for what I ride most for now.  As far as bars I went with Richey Alloy bars at 40cm with minimal flare but with flat top bars and ready for internal cable routing.  For the stem got an ENVE stem for internal routing.  When it came to tyres I went with Rene Herse Oracle Ridge (48mm) Endurance+ ones.  Probably overkill with the Endurance+ but as I do not change tyres much they would cover every thing and also have the least chance of flats.  

The geometry with a drop top tube leaves a lot of seat post and coupled with a carbon post it gives the right amount of flex for comfort.  The bike feels very comfortable and nimble enough for me and leaves room to get more rise if later I need it by using a riser stem.  In riding the Dust Bowl 100 and Grave Worlds 78 Miler it was very comfortable and very pleased with it.
Here is a full rundown of the Bike:

• Weight with pedals - 22.6lbs (10.25Kg)
  
• Used my existing Assioma Gravel/MTB Pro MX-2 Power Pedals
• Mix of Steel Tubes
• Fork - Enve Gravel In-Route
• Crankset - SRAM Force Wide - 170mm
• Chainrings - Wolftooth - 42T  &  46T 
• Shifters - New SRAM RED eTap AXS XPLR 13sp
• Rear Dérailleur - New SRAM RED eTap AXS XPLR 13sp 
  
• Cassette - New SRAM RED XPLR 10-46 13sp
• Bottom Bracket - Wheels Manufacturing
• Chain - SRAM RED Flat Top - one for each Chainring
• Chain Guide - Wolf Tooth
• Stem - ENVE In-Route 100mm 
• Bars - Richey Comp Butano Drop 40’s 
• Seatpost - Salsa Guide Carbon
• Wheels - Zipp 303 XPL S
• Disc Rotors - Shimano XT 160mm
• Tyres - Rene Herse Oracle Ridge (48mm)
• Tyres - As they just came out am going to go with Poteau Mountain TC Semi Slick (48mm)
• Headset - ENVE In-Route
• Saddle - Ergon SR Allroad Core Pro
• Front Headhunt Mount - ENVE Integrated Mount
• Bottle Cages - Tacx Deva - These are the best I have used a so far have never lost a bottle

The is the set up I went with - again - in some places I might have wanted lighter but had to weigh cost and think it came out great.

Here is a video interview with Peter Mitchell from a few years ago.  I can't say enough good stuff about Peter and the whole custom build experience.  Really nice to get what you want and I have to say that while I like the colourway and set up of my Orbea - the colors and look of my new Capital bike is even better.

More Pictures of Bike

  

As far as my 2018 Orbea Terra (Carbon) which is a Large is for sale at $2500 OBO and here is are the specs as it is not spec’d out like any regular set ups from Orbea - if interested let me know.  I am in Columbia Ky area.:

Specs:

• 2018 Orbea Terra - Size L (Green/Blk/Pink Colorway) - Max 40mm tyre clearance
• 2018 SRAM Red Mechanical 2X
• 34/50 Front - 175mm Cranks
• 11/32 Rear (11-12-13-14-15-17-19-22-25-28-32T)
• Enve G23 Rims with Pink Chris King hubs
• Pink Chris King BB
• Pink Chris King Headset
• Thompson Setback Seatpost
• Redshift Suspension Stem - +/- 6 Deg X 120mm
• Salsa Cowbell Deluxe (AL) Black Bars
• Panaracer 38mm tyres Gravel King SK+
• Prologo Scratch M5 AGX Tirox Saddle

Again, let me know if interested in the Orbea - would make a good gravel and road bike.

Is It an Idol

I was recently told my Running, Riding and other physical activities were an idol.  This person did not accept my initial comment that they were not idols.  In truth I have no problem with someone asking - even in this instance telling - me what I may be doing is an idol.  The Bible tells us to "flee from idolatry" (1 For 10:14) and in 1 For 6:9-10 to not be "idolaters."  There are many more place that speak to the issue with Idols.  While in many cases the idol in view were figurines of some sort but in context of all of scripture the idea of idols goes to every area of life.  The point being that anything that comes between one and God is an idol - even if it is a "good" thing.  So again being told I have an idol - sure would have rather had it as a question - does not bother me, not accepting my answer of "No" did a little.  Let me add I have no animosity to the person who said this as am sure they meant good by it.

Initially I simply said they were wrong but on more thought I wanted to explain where I am on this as even if I can't change ones mind they then have to grapple with me giving an answer.  Let me start with a good thing like exercise can indeed become an idol when it gets into other areas of life and then distract from ones walk with God.  So I gave the following response that I actually ask my self the question often and pray to make sure my activities are not becoming an idol.  I then shared how in truth the amount of time I spend working out is quite small as a percentage of my week - since I tend to workout in a 6-12 hours/week that comes out to 5 - 7% of my week and if you take out sleep at 56hrs it is then 5 - 10% of my available time so a small amount.  On top of that out of that time I spend it listening to the Bible, sermons and podcasts for 4+ hours of so of the time I work out. As how we spend our time says a lot I think I am good there, at least I feel so.

Also, as far as finding time to workout I schedule around other things I have to do.  Sure there are 2-3 times a year I may have a conflict and miss church or another activity but it is rare.  In truth I work around this as most of my workouts are early or during lunch so in that I think it shows while I do find working out important  I find ways to fit it in and not how to fit other things around my working out. 

When it comes to racing I tend to race less but even then limit the times it would get in the way of attending church, which I see as important.  Again, I may miss a few times but it is rare.  I would also say if things got to be where racing would get in the way I could give it up.  I would still workout as while I do use it to get ready for races I do not workout simply to race.

Lastly, as I said before I ask myself the question often so it is not a subject I avoid.  I think the issue is that even when someone knows you they may not get why I do what I do.  Working out keeps me in the best shape to do whatever God may put before me by being healthy.  I really do not think even people close to those of us who see the importance - even from a spiritual perspective - get it.  While I find this hard I guess I have to expect it as not everyone gets everything and it also makes me keep in mind to check myself on a regular basis.

Is it difficult when questioned this way - sure - but I just need to answer as I can and continually check myself to make sure I am right with God - which to me is the most important thing.  So I leave this with you to ask yourself regularly - IS IT AN IDOL

CrossFit Journey Wrap-Up - #3

Hmm, would I say my CrossFit journey was a success or failure.  If the goal was to keep at this for more
than the trial 10 visits I guess it would be a failure.  However, the goal was to see how this would help my riding and running as they are my main endeavors - this year will be more riding focused - and in that case it was a success.  I was able to asses my use of my time - a limited resource - and make a decison that was best for me where I am now.

The best part was meeting great people all trying to better themselves for a host of reasons.  But, also learned more about needing to hold back on my competitiveness as did get a couple niggles - often happens with people with CrossFit as if like me people just do more than they are ready for.  I am sure there are CrossFit locations that are so gung-ho that they may entice people to over do it but not CrossFit Green River.  Sure there was the competitive side but it was competing against ones self and past efforts not the person next too you.

I did learn that you need to start slow as the moves are critical to not get hurt then add weight or more repetitions.  This led me to also see that my once a week class was not optimal as just don’t get the work needed in a one hour session.  When I say work I am not just saying the exercise or moves but the technique and technique is key.  Most of the lifting and movements need to be done correctly as while maybe you can muscle through you will inevitably either just get bad habits and not progress as you could or you will simply get hurt.

One big thing I got from this was to get to use a rower for the first time ever and find that I was not too bad at it - well for my age - but that also enjoyed it and that it would fit into my training.  So I ended up buying a Concept 2 RowErg.  I have been using it since I got about 3 weeks ago and I already have 102K on it.  Even it needs proper technique as did deal with some back issues but those are going away as I get better at the technique and build the muscles needed - ones I did not build running or riding.  Truth is this applies to CrossFit as a whole that while there are a plethora of movements and actions to do in a sense they all build on each other to make them build you up so it is all easier - well easier is a subjective term - and safer:)

All this said this coming Wednesday will be my last class.  Part of my decision to put this on hold - may come back to it one day when I retire - is that it is just hard for me to get to more than one class a week.  While living in the sticks is great one drawback is you do have to drive a bit to get anywhere.  Thus for me to do a one hour class takes bout 2:15 with travel.  Add onto this that I still work and that can make things rushed it was just not working.  I will really miss the people in the class I was taking - hopefully will see them around - well know I will see a few of them.  Maybe that - the people connection - is the best part of it all.

So would I advise others to do CrossFit - the answer is yes but try and make sure you can commit to at least 3 times a week.  Go into it knowing you may not be good at it and compared to others you may not lift as much or go as fast but you be you.  Also, make sure you give it a try first as it does matter where you go as like I said there are places that are all about the competition and if that is your thing then great.  But, if you are about getting in shape and relationships then find that place.  From my time at CrossFit Green River I would highly recommend them if you are in the Campbellsville KY area.

Now off to Ride, Row and Run - well no running for a bit as taking a few week break - but for sure rowing and riding.

Training Plan - Part 2

As I am in the off season for October and November - well I am doing a once a week ZRL race on Zwift. I am using this time to come up with my training plan for next year.  Will likely also be pretty lax through December with my first gravel race at this time being the  100 mile Appalachian Journey on April 4th in Floyd, VA.  It is a different format race than I have done before as it is a team race were the two team members  - I am riding with my good friend from TN John Switow - must stay within 5 minutes of each other.  Have never ridden in the Floyd VA area but sounds and looks like a good course and a great way to start the racing for the year.  Needless to say will not be aiming for this to be an A race, maybe not even a B one but all part of my training for the rest of the year.  Have some other races planned in I will do the Coast to Coast race (200 miles) in Michigan, Dust Bowl 100 in Indiana and also the 150+ mile Grave Worlds in Nebraska.  Will probably do a few others and also do a running race or two but not planned yet.  Let alone also doing some Zwift racing and for the first time will do some rowing races online.

When looking to lay out a plan for the year ahead a key feature for me is to make sure I get enough rest - not just days off but actually riding, running and rowing slow on easy days.  Then on faster days doing higher intensity workouts as opposed to my usual Temp rides.  This in general fits the Polarized model but as you will see though this series  - and hear if you listen to some of the podcasts I will link to - The Polarized Method does not rule out the high end of Zone 2, in a three zone model or Zone 3, in a 5 Zone model, as that would simply be part of the 20% harder work.  That said for me I am going to work to minimize that area, sometimes called the Grey Zone, as it is where I have been at for much of my training and it does not give me the rest I need or the high end efforts I also need.

Here is a short summary - as I see it - from what I have read and realize as in any plan there is nuance so some may have a slightly different view on each of these.  Also, as I go through this I will look at some overall plans as well as more workouts that could be used in each plan.  I will do the Polarized Model last as it is what I will be doing this year so will get fleshed out more in future posts.

Lets Start with Zones:

Zones can be tough to define but I am going to explain them as I have read from others and I will tend to use.  First there is the 3 zone model with Dr. Seiler seems to  like when thinking/studying about training in general as just makes it easy but a 5 Zone model, even a 6 Zone, can for some help to lay things out better for training, day in and day out.  The key breaks in zones are often defined by the Lactate Threshold 1 (LT1) and Lactate Threshold 2 (LT2).  In a 3 Zone model is Zone 1 is up to LT1 and then Zone 2 is between LT1 and LT2 and Zone 3 above LT2.

• Read here on Training Zones and Lactate Threshold to get an idea as to what it is.  By the way there are ways to get these demarcations even if you do not have the ability to get actual Lactate Thresholds.
• This is a good one on Lactate and HR as well 

For a short answer on LT1 and LT2 - LT1 is that first rise in lactate and is often seen as when blood lactate levels reach 2.0mM but it can vary.  It can also be seen as when there is a physiological shift from  - for lack of a better term - easy to needing more oxygen.  Above LT1 may still feel relatively easy but you are entering what I would say for many - speaking to myself - the grey area as now you are heading to the LT2.  I did a Sub-Max Lactate test on myself and for the test I went from 1.4 to 2.0 mM when HR went from 117 to 125 and power from 183 to 203.  On my 1-5 RPE scale I was at 3 so makes sense.

LT2 is defined as the next rise in Lactate and usually seen at 4.0mM and the top end of Zone 2 on a 3 Zone plan and top of Zone 3 on a 5 Zone model.  In my Sub-Max test it showed up at 129 HR and power of 239 when LT went from 3.4 to 5.4.  Interesting though that my RPE was still at 3. I do think this would be a better number in a max test.  Doing your own test is sort of messy and the harder you ride the harder it is to do the test so some error likely there.  Even harder to do on your own running  - have only done the bike test so far.

I have been using a Tymewear HR/Ventialtion monitor and did an initial Max test - need to do again.  I will speak more on ventilation later on as a metric but this strap measures not only your HR but your ventilation and in the test uses that for your VT1 And VT2 - Ventilatory Threshold.  Based on this test my VT1 (top of Zone 2) was 112HR and 189 Power and VT2 was 134HR and 269 Power so VT1 was close  to LT1 and VT2 is likely more accurate than my Sub-Max test but still in there.

Hope that makes things as clear as mud.  Bottom line the science is important to know but unless you have a way to track and cover all this stuff you have to use the tools you have which for most are HR and RPE - maybe ventilation later.  In the case of RPE you want to be at an easy effort where you can hold a conversation for the majority of your work - so below LT1 and then it gets more nuanced.  How much time you spend between LT1 and LT2 depends on you in many respects.  As I have shared before I tended to live too much in the Zone between LT1 and LT2 and often closer to LT2 and thus do not get the maximum benefit and also do not get enough rest.  Thus for me I am going to work to stay below LT1 on easy rides, runs and rows.  Where I will play this a little different is in that Grey zone - for many that is called SweetSpot training - as I need to work more at efforts over LT2.  This does not mean I won’t do a High Zone 3 (5 Zone model) but it will count for part of my 20% but want to do more Zone 4 and 5 as that seems to be where I lack.

OK back to the training models and modes and a quick view of them:

Pyramidal Training

Pyramidal Training and Polarized are very similar in many ways and at times I am sure they can look the same.  The one difference I see - at least in how I will implement it - is with pyramidal you will likely have more Zone 2 than Zone 3 in a 3 zone model - however not the volume of Zone 2 as you find in Sweet Spot/Threshold Training.  The communality is that both have a large portion of training in Zone 1 - again in a  3 Zone plan.  For me, and I think many others, Zone 2 is what I see as the danger/grey zone.  While if on the low end you may be good but the issue is, if you are like me, you will migrate to the top end of Zone 2 and it is here where for some you may get some great gains early but as you are not pushing the limits as needed you may not progress as you could.  Also, for me Zone 2 gets me often to think I am not pushing “too” hard so am good to live there - but it is not so and loose the Low end training.  I think in truth, as will look at next I likely have been doing SweetSpot/Threshold Training for themes part.

Sweet Spot/Threshold Training

In this model, or in some instances simply used as workouts themselves, you do get some easy rides and some harder VO2 max efforts but the majority of time is in Zone 2 of a 3 Zone model.  This model is popular for those who seek to minimize time spent training and I will admit it will probably give great results early on.  Where I think it finally does not deliver is you will eventually plateau as you will not have the Low end base training you really need and often miss the higher end work.  Sure if you are short on time this gets some results but to be honest to progress as far as you can go you will need some volume - even if you periodize it.  As with Pyramidal Training SweetSpot/Threshold can fit into a Polarized plan but only as part of it and for a time not long term.

High Intensity Interval Training (HIIT)

I add this here as in truth HIIT, as with SweetSpot can be used in Polarized Training but is not the main thing.  The attraction of HIIT is that it gets a high level of work in a short amount of time - as you will find in things like CrossFit.  This is the allure of HIIT as it promises hard work, in a short amount of time, as well as results on a limited schedule.  As it relates to Running and Riding an HIIT workout will likely be closer to, or above LT2, and thus in a Polarized System will make up part of the 20% of hard efforts one will do.  I think filtering in SweetSpot and HIIT is a good idea when coupled with Low Intensity, below LT1, training.  The one area to be careful of with HIIT is that often since the hard efforts are short one may think you need less rest but at the end of he day those short hard efforts add up and rest - as with any training modality  - is required.

OFM Disruptive Periodization Training (DPT)

I am adding this as I work with OFM/Vespa and the OFM DPT works alongside becoming fat adapted and having metabolic capacity/flexibility.  The advantage of being fat adapted is that when you do not solely rely on carbs for your energy and you move the needle up on fat oxidation rates you can do more work since less oxidative damage is done when not solely during carbs for your energy source.  Thus this is part of my training as the work we do is not solely based on some workout pattern but working to improve ones metabolism to work to use all the files we were designed to use is just as important.  So with OFM DPT we build in all the standard hard work-out modalities as well as what we call “Absorption” workouts that are easy runs, rides and other activities that allow the body to progress.

The Polarized Method:

Again, this will be short here as will flesh out this model as I set out my training plan for the year.  The general idea with the Polarized model is that one spends a good deal of time - in the area of 80% - running slow and then faster work covers the other 20%.  Slow here is below LT1 so in Zone 1 of a 3 Zone model.  One thing that can be taken incorrectly from the name, and Dr. Seiler has spoken on this, is that the idea is to not be so “polarized” you do hardly anything for the easy stuff and then all out for the hard.  What is polarized is simply the idea of - When you go easy you go easy and when you go hard you go hard.  How you break up that 20% of hard efforts can contain any number of modalities and will largely depend on the individual and also race and event goals.  As I have mentioned before my training includes riding, running and now will have rowing added.  The goal in this is to make sure no mater the action I go easy when need to go easy and hard when need to workout hard.  This is also one reason I am going to look at training in a 14 day cycle so can see all the modalities and make sure I do not over do it.  

6 Zone Model

• A Comparison of Polarized, Sweet Spot and Pyramidal Training 

The next step is to lay out the actual plan with workouts and such so as to plan for the major races ahead.  For me this is a new one as I tend to be a “just do what I feel like doing” person and often get into a habit of looking at my running and riding as separate but need to see them as a whole and with adding in rowing need to do this even more so.  Part 3 will start to focus on this aspect.

Here is the first part of this series - Training Plan - Part 1

  Click on images for more information and if you want more info on OFM check out this post: 

• What is OFM (Optimized Fat Metabolism)

To order Vespa you can go here and use coupon code - tkonvalin15 -   for 15% off.

Training Plan - Part 1

I am going to start a series on training and what I am looking at doing this coming
year. I have not laid out my plans yet as still hoping to get some work details figured out as may have a lot of travel early in 2026 and if so puts a different bent on what I do and when.  While I do keep a bike in So Cal for when I am there I do not have my trainer and with work hours when in So Cal it is hard to ride but on the weekends.  So we shall see.

To start this let me give a little background on where I have been training wise as have been at this for a long time - 52+ years running and 44+ riding.  I will say just because someone has been at something a long time does not make one an expert - or for that matter just because someone has been at it for less time than yourself does not make them know less.  Maybe more important is experience and by that I mean being in the trenches and not just having been coached but also: Training, Coaching, Studying and - yes - failing.  If we are honest we often learn the most in failing.  Also, what needs to be added into this is ones understanding about aging and how that affects how one must train.  Bottom line it there is a lot to go into good coaching and setting out training plans.

So some background on me, have shared this some before and here is post I did some years ago in 2018 - A Little About Me ( https://bluegrass-runner.blogspot.com/2018/06/interview-tuesday-little-about-me-tony.html ) - so have for sure run and raced much more since then but some basic background.  At the end of day I for sure have been at this - running and riding - for a long time but still learn more all the time and look forward to learning more.  As I get older I find the learning is even more important as when younger you have lots of room to cover up errors but not so much when you are 66, as I am.

With regard to training when I started running in 1973 it was all about miles, the long run, hills and intervals.  Pretty much the basic  training plan that many have today.  What was not talked about much was rest as from when I started in high school as a freshman through college I am pretty sure I ran hard most the time - but again for a while youth covered for me.  Only real issue in High School was getting sick, from over training and some lung issues, and shin splints for 3 years but that came mostly from being about 5’-2” when started high school to 6’-3” when done and in that time running more and more.  

In college the injuries started even more as I made the error of going to a D1 school - University of Arizona - and being way over my head.  Contemplated going to Pima College or Central Az College where George  Young, 3rd in the 1968 Olympic Steeplechase coached but let the fact I could go to a D1 school cloud my judgement.  I may have had a road PR for 5K of 15:00 or so and maybe once got under 31:00 in the 10K but most all the guys I ran with in college were much, much, much faster.  So every workout was a race and you can only get by on that for so long.  The training regime was much the same as in High School but with way more miles - upwards of a 100 a week.  Ended up with a stress fracture at some point and knee issues which in the end drove me to riding.  So you could say up to this time my training modality was Run long and Run hard and do whatever interval I was given and not ask questions - hey I was a walk on so you just don’t ask.

When I moved to cycling I rarely ever did a formal training plan other than long rides and short rides and get in some climbing.  My best event was the TT as fit my size and mentality to just ride hard for as long as I could.  In about 85’ I got second in the Az State 25 Mile TT and about 6th in the road race.  The road race was at Mormon Lake in AZ up near Flagstaff and a good group of us went from the gun and while my memory may not get this all right I do know we did about 110 miles at altitude in under 4 hours and was a hammer fest.  Unfortunately in our breakaway there was the best rider in the state, Dvid Milne, and a few of his teammates so while I tried to get away before the sprint it did not happen and got about 6th.

1985 Marana Road Race

In all this I still never did any intentional intervals but rode a variety of rides that covered long easy rides, long hard rides, lots of climbing rides, hard rides with constant efforts and rides with lots of sprints.  Funny part when I look back is those rides - were more than one a week - are pretty much what the well known Shoot Out in Tucson is today - not sure when it went from a ride where we just hammered each other from the teams in town to what it is today but the gist is the ride basically covered a lot of areas so never needed to do specific workouts.

All that to say that after running in college I very rarely ever ran or rode workouts with specific distances repeated and instead just trained.  Sometimes easy but most of the time riding and running in what today would be known as Mid to High Zone 2 with maybe some workouts gaining into Zone 3 and 4 - but only due to how everyone else was riding and not intentionally.  Not sure if I ever did much of what one might call easy rides and the idea of stopping for a coffee on a ride made no sense to me - just needed to gitter done:)  What this all did was keep me pretty strong and pretty much in shape but likely never where I could have been and for sure did not peak as I might have been able to do so had a great riding or running race just as they came not as planned.

So now I come to where I am now and at 66 dealing with more and more niggles and often just not racing as I would like even though often have a great training ride.  The aging part is the hard one as my mind wants to think I can do what I did when I was 20 but my body says - You Wish!  I also know that I need to be more specific/intentional in my training and that is a hard one for me.  I am one that just likes to train but likely that is what leads to getting sick and having lots of niggles - again youth covers up a lot of indiscretions in training.  With needing to add in some other aspects to work on muscle groups that do not get a lot of work running and riding I need to be even more careful how I do things, when I do them and at what intensity.  To do this I need a plan but I while I could just get a coach - may still - I want to be able to know why I do what I need to do and be able to pass this on to others.

Over the past weeks I have listened to a number of podcasts and what I find there is nothing really new but just some nuances that come into play and some tech that can be used to verify things.  I freely admit that to me tech is interesting but also see it as a trap.  What I like to use the tech for is to co-oberate what I feel or sense but also to maybe be able to figure out what I need to do to get faster and stay healthy - let me reverse that  - STAY HEALTHY & GET FASTER.  The order to me is important as I think if one does it the other way around staying healthy may not take place.

In listening to some podcasts I came across Dr; Stephen Seiler who while from Texas has lived in Norway for quite a while and has done lots of study of the Norwegians.  You may have heard of the “Norwegian Method” as people have noticed how they have been excelling in Triathlons particularly but also running and even riding so people want to know why.  Will cover that in another post but let me say it is not one thing and truthfully it is not magic - yea they may use some tech to drive what they do but that is not really the secret.

Back to Dr. Seiler - his main area of study was how well trained athletes trained and what can all of us learn and the main take away was we need to go slower more often and for a greater portion of our training.  What was seen was roughly an 80/20 split with 80% being slow - will talk about zones and such later as those need context - and then 20% fast.  This model is coined Polarized Training - when you go easy you go easy, not sorta easy - when you go fast you go fast, not sorta fast.  The other popular training paradigms are the Periodization  Pyramid where you have your easy base then a good deal of hardish work topped by a little hard speed work.  These are close and I think there is cross over - again more on specifics later.  There is also aspects of training called “Sweet  Spot” (  https://www.trainerroad.com/blog/sweet-spot-training-everything-you-need-to-know  ) which is more of a workout but done more often in the grey area between tempo and threshold and popular for those with limited time.  The other training option that is out there that is often touted for the time crunched athlete is doing more High Intensity Interval Training (HIITT) where you do much more higher intensity stuff then some easier but it is generally equally spread and again popular for the time crunched athlete.  I will look at all of these as I go though my look at training for the year.  As a note I do think one can successfully intermix many of these principles but key in all this is rest and easy work - an issue I will discuss as I go through all this.

Po - Polarized, Py - Pyramid, Sw-Sweet SPot

What I have learned so far is that maybe others will gain from Periodization or 50/50 (HIIT) training or even a good amount of Sweet Spot but I need the structure that I think Polarization can bring with a focus on rest.  I say this as I listen to others talk about this and what is found is that most people migrate to the middle to high Zone 2 and camp there with maybe a spurt here and there faster and maybe a slower workout but largely in the middle.  The data seems to show that while one can get better in this Zone 2 area and many are pushing it as the key to progress, for me it is the Danger Zone as I, and I am guessing many others, migrate to the top of Zone 2 where you don’t get the full benefit of Zone 3-4 but also don’t get the rest of Zone 1 and low Zone 2.  Thus my goal in the coming year is to work to be very aware of Zone 2 - may have a workout or ride venture there but it needs to be a visit not an expended vacation.  I need to work to ride slow when resting - Zone 1 are not junk miles - and ride hard when I need to ride hard in Zone 3-5.

That has been a quick look at where I will be going in future posts on this.  There is so much to cover but the basic premise is we need to workout easy more often than when we train hard.  Add to that when we train hard it needs to be hard and not just hardish.  Let me add one quick note - again will touch on this more later - one of the complaints with Polarization is that it is hard to do on a time crunched week (7 days) but I am not so sure as while you are better off with more time - slow - it is till a good idea to work to watch your percentage of effort that is hard. Let me add to this that with training, if you are like me, you think in 7 day cycles but where is it written that training plans are limited to 7 days - how about 14.  I am going to do this as with riding and running I tend to try and cram both into a week and in the end likely do not get the maximum benefit from either.  But if I go to 14 days and look at it that way I can better split things up - let alone allow for more rest from hard days.   For the time crunched athlete that maybe has 5 hours a week to train if you look at it as 14 days you then have 10 hours to work with.  Please keep in mind when looking at your time to workout that you need to realize that other activities in life count toward your fitness.  Working in the yard, playing with your kids,  or in my case grand kids as have 15 of them 6 and under - now they are a workout, and other activities count.  It is all time spent moving so count it as part of your active rest as well as your work if you venture to harder efforts - like maybe cutting wood.  When we neglect things other than what we seem to count as “actual” training we also set ourselves up for burnout and injury.

More to come.

Here are some videos on trianing

• 80/20 Training to Ride Faster 
• From Load to Strain
• Polarized training explained and set in context with pyramidal sessions 
• Podcast queued to talk about 14 day cycle 

  Click on images for more information and if you want more info on OFM check out this post: 

• What is OFM (Optimized Fat Metabolism)

To order Vespa you can go here and use coupon code - tkonvalin15 -   for 15% off.