Billy Sawyer

Triathlete & Ultra Endurance Coach

[Billy Sawyer @Billy_tri_coach]

@dantaylor688 Hah. I was off for a week! That's life.

[Billy Sawyer @Billy_tri_coach]

@dantaylor688 Same. So much crap floating around right now.

[Billy Sawyer @Billy_tri_coach]

@feelthebyrn1 Always loved the Big Day because it's a prelude to the CB! 🙌 My favorite session. I'm must have been onto something because I would do that at the end of a normal week and the take 2 days off.

[Billy Sawyer @Billy_tri_coach]

@feelthebyrn1 It's not swim bike walk, but boy you see it A LOT. Being able to lift effort the last few miles, nothing better!

[Billy Sawyer @Billy_tri_coach]

@dantaylor688 @feelthebyrn1 @Alan_Couzens @hjluks Moving from Atlanta to Michigan. It's a lot harder to run outside! So I totally get it. And 1 run is better than zero runs. Keep doing it. It's easier to get hurt when you stop running for an extended period and then bring it back.

[Billy Sawyer @Billy_tri_coach]

@dantaylor688 Dang!🔥

[Billy Sawyer @Billy_tri_coach]

@dantaylor688 @feelthebyrn1 @Alan_Couzens @hjluks Man....want happened to crushing that 5K!? 😅 Agree with everyone here. Frequency and running is the winning combo.

[Billy Sawyer @Billy_tri_coach]

@feelthebyrn1 🎉🎉🎉

[Billy Sawyer @Billy_tri_coach]

@feelthebyrn1 I still miss the February EC swim challenge! Is was so much fun! The first time I did that will y'all it completely reset me mentally and took me out of my comfort zone.

[Billy Sawyer @Billy_tri_coach]

@feelthebyrn1 @brady_h Awesome G-man! 🎉

[Billy Sawyer @Billy_tri_coach]

@justindaerr Good stuff!

[Billy Sawyer @Billy_tri_coach]

@dantaylor688 Now that's funny! 😅

[Billy Sawyer @Billy_tri_coach]

@feelthebyrn1 😂

[Billy Sawyer @Billy_tri_coach]

@dantaylor688 Also remember you can blocks of Z2 say 8 weeks to work on your "base", then 6 weeks of Z4 threshold. Then back to base. Z4 is more relevant to 5K for most of us anyway.😅

[Billy Sawyer @Billy_tri_coach]

@dantaylor688 You know. It depends. And could be all kinds of stuff. But chalk it up to not having your day and see how you feel on the next ride. No need to overcomplicate.😉

[Billy Sawyer @Billy_tri_coach]

@dantaylor688 @feelthebyrn1 But threshold is fine too. 5x1. 10 x 1. 10 x 2. If you are feeling great, let the body drive the process. If you can't get HR up, not your day. Just spin easy.

[Billy Sawyer @Billy_tri_coach]

@dantaylor688 @feelthebyrn1 I don't like doing "best efforts" and anything at 100%. There is a risk-reward and it's not worth it for most of us.

[Billy Sawyer @Billy_tri_coach]

@dantaylor688 @feelthebyrn1 For fall/winter I'm doing 8 weeks of hard, 98% effort. Speed, so it's short bursts 5-20 secs. Long rest. 30 secs-2 mins. More neuromuscular. So it doesn't take you to the well. 😅 Easy to recover from. And doing these with perfect form.