Sat down with Andy for the real version of a progress update, not the polished one. Four weeks in, and the short answer is: more volume, more consistency, and things are slowly moving in the direction we want across swim, bike, and run.
What's actually changed
Swimming's mostly been volume, with a bit of faster arm cadence work mixed in and some longer swims. Biking took advantage of the window after May to push the low end and raise the ceiling a little — nothing dramatic, but hours are up, long outdoor rides are up, and that means bike skills are up too. Pacing, riding in the wind, aero drills, all the stuff that only comes from time in the saddle.
Running's the one where Andy's clear we don't need to reinvent anything. We're working on economy — some strength, hill work, a bit of fasted running (not for long, we don't want to shift LT1 the wrong way), and a little LT2 work to hang onto the threshold we've already built. Sitting around three to four hours a week.
How it's actually felt
The outdoor biking I've genuinely enjoyed. Same effort, but my speed's gone up, which tells me the pedaling's getting more efficient. Swim volume snuck up on me too — I'll get to the end of a session and think, was that it? That's a good sign. Running's been the patience exercise. Slower running is fine, but the one fast run a week is what's kept me sane, because it reminds me what fast actually feels like.
For me it's all about balance. If I do too much of one thing I get impatient, and impatience is where I start doubting the process. Andy keeps that in check.
Next four weeks
More VO2 max sets in the swim, because I actually enjoy them and I can see it working — I'm holding faster than my original CSS pace for longer now, which is real evidence, not just a feeling. More outdoor riding. And more brick runs, because I like them, and Andy agrees they're nice. When I can see progress, I do the work more. That's really the whole system.