Enjoy the real life accounts of training camp stories, as chronicled by Sutto. This story about Hillary Biscay and some of her escapades.

Want to add the Trisutto logo to your race suit, bike jersey and other racing and training apparel? Now you can. The following Trisutto logos are available for Trisutto inside athletes to download and are in vector format for printing onto clothing (file types .ai and .eps).

SUTTO'S THREE M'S We like to keep things simple. While others espouse heart rate and power zones we find that these are a cause of confusion, distraction and worry. Instead we prefer the following perceived exertion levels. Easy (<60%), Moderate (60-75%), Medium (75-85%), Mad (85-95%). *Note that we never go 100%. MODERATE In general, a sustainable, “all day” pace. Used for warm up and some cool down of most workouts. A moderate effort means that you need to start pushing a bit. This is a pace that starts to harness some strength in your swim stroke, your pedal stroke or your stride, but it doesn’t feel hard. The effort / pace is sustainable for long efforts. Swim: Swimming without pushing your aerobic system to strain. Breathing should be light enough that you recover for another effort within 10 seconds. Bike: A pace you can sustain for many hours. Run: You are “feeling your oats” and stepping out of your warm-up pace. You could comfortably run this for several hours. MEDIUM The effort does not feel like something you could sustain for very long, and yet training “in the here and now” you can hold this without seeing the end of the effort. This feels like the effort you would race your long race when fit. At the same time, it’s not exactly pain free. You can sustain this pace for the foreseeable time, but your breathing is somewhat labored and conversation is definitely curtailed. You need to focus on the effort but are not pushing a pace where you need to back off – nor do you feel like you would want to push it much faster, either. It doesn't quite hurt, but you can handle it because it's going to end. MAD This is definitely uncomfortable! You only push this hard for either short efforts (e.g. sprints in the pool, and strength intervals on the bike), or sustained efforts late in a workout when you are already fatigued. Swim: This might mean very short, fast efforts with lots of rest. Bike: Giving it what you have at the moment, for example "MAD" at the end a ride, or in a workout where the effort builds from MODERATE, to MEDIUM, and finishing with MAD. Run: The pace really hurts but it is not all out. It feels similar to the pain of race pace in shorter triathlon races. You will be breathing hard, but there is a little left in the tank so it’s not all out. As with the bike we use this with workouts that build from MODERATE, to MEDIUM, finishing with MAD. **Note: When running we never run intervals faster than 95% effort. The benefit is limited and the risk of injury is high. More on training intensity can be found at trisutto.com/trisutto-inside-training-guidelines

We do not schedule rest days into the plan (e.g. every Monday). We find that life circumstances generally dictate rest days as unplanned events do arise in real life (e.g. business travel, family stresses, sickness). If you are unusually tired then a rest day may be needed, and can be taken guilt free. This way we aim for consistency, with rest taken when needed. To keep balance in life with other commitments, where too much crowding can lead to overload.

I'll do my best to answer questions here, or in my Question and Answer videos. Sometimes I might also write a blog on the subject. - sutto

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