Thanks for the shout out @JoeX!
Things are going OK I think. It’s 4.5 months since my neck of femur fracture. I’m still rehabbing the injury (had a titanium rod inserted into the middle of my femur).
I’m swimming with Roka buoyancy shorts to protect the hip but taking that into account I’m still happy to see endurance coming back in the pool. At squad on Sunday we did a “Goldilocks” set of 600m Wu, 4x100m, 1x200m, 4x100m, 1x300m, 4x100m, 1x400m all on CSS (critical swim speed, the equivalent of FTP for swimming) -5 seconds. I held the 1:47/100m target pace for most of the session and was leading my lane so didn’t have the benefit of drafting. That’s a breakthrough session for me as it’s not far off my pre-race pace last year. I know it’s not proper fast but it’s a big improvement from the 2:00/100m I started with at the beginning of my swim journey.
I’m not running yet, I don’t quite have the hip/glute stability to manage it pain-free. My physio involves strength work (single leg press, goblet squats, single leg bridges etc…) The stability is coming slowly, I’m not far off from being able to run.
In the meantime I’m on week 3 of SweetSpot Base Mid Volume, I’ve opted for the SweetSpot Base route since I have no running volume, once the legs are good to go I’ll switch over to Full Tirathlon Base (or build) and follow BareyP to build run volume. My FTP has been decimated, I was at 3.5w/kg pre Wales last year (252W @72kg), in my ramp test at the beginning of SSBMV I was down to 175W. As the song goes, the only way is up… SweetSpot work feels very easy, over/unders feel about right so I suspect once I get into VO2Max work I’ll see some solid gains in FTP. I’ve held off jumping straight onto VO2Max to avoid cooking my hip/glute.
The main challenge at the moment is managing training around the routine of looking after our 5 week and 3 year old kids. So far that’s going OK, but the sleep deprivation isn’t ideal. I’m hoping by the time things get properly tough our baby is into a decent sleep routine.