Week 12 - Test Week - Shift to Race Focus
Will get off to a poor start - Y is closed tomorrow for Labor Day so will miss the swim.
Wish everyone well this week and appreciate the handful of you posting your comments -- it is keeping me motivated!!
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Will get off to a poor start - Y is closed tomorrow for Labor Day so will miss the swim.
Wish everyone well this week and appreciate the handful of you posting your comments -- it is keeping me motivated!!
Comments
I think that I may have botched the test a bit though. I hit the VO2 max section a bit too hard I think as it ended up testing at 133% of my new FTP.
Oh well. close enough. If nothing else I am changing up the training with a week of higher intensity and lower vol. I don't really think that I will change my paces or target watts at this point.
@Jimmy and FTP bump in the middle of summer HUGE! nicely done.
Yesterday I got in 1.2 mile swim , 14.5 miles run as 1:30 in the am and 32min in the evening..... Today 1.8 miles swim only day!
Im not gonna run test this week. With the temps changing so much from day to day in south texas right now I just dont think it would be the best use of a run session. So instead today I ran 90min with 2x.5mi Z4 and 2x1mi Z4. The rest was at LRP. 9.5mi. So far, I am only running 3x per week. 90min on tuesday, 120min on thursday and 45min off the bike on sunday. I might be able to add a little time off of the bike on wednesday as well. And I can stretch tuesday and saturday a bit as well. Hope it will be enough!
I hit the pool at lunch but witout much ambtion.
276 / 242 (230 @ 95%). Run test is the really interesting one...
I was feeling bold and decided to try my first full 60' FTP test instead of the 5'/20' one I always do. tough ride, but I enjoyed it. I was encouraged at how accurate the 5'/20' test is, actually.
I ended up with an increase of 5 watts from my 20' test 4 weeks ago. more importantly, I snaked a long Strava segment I've been coveting for some time
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Question: would you guys use your Avg power or your nPower from a 60' test? They are pretty close as my nPower was only 6w higher, but i'm just curious. I would think Avg power would be more reflective, but I know the EN calculator for the 20' test uses nP.
Thanks!
Swim session felt very good tonight. Wasn't 100% sure where to target the first/last interval on the 50's and 100's relative to T-pace. The final 50's were at T-pace less 8" and the final 100's were about the same (like t-pace less 6").
Again, think the lighter load this week (just bike test thus far) is a big reason. Hoping run legs are around tomorrow for the test.
Did the usual mid week ftp bike today. was a bit flat after doing the bike test on monday. snuck an extra 10min in the pool after. Gonna do a 2h run with the intervals from last week or the week before tomorrow. I have to travel some next week and my vol will be down so I figure I will keep it up this week while I am able.
Are we 8 weeks out? yikes. At any given minute of the day I am second guessing my training in each sport. Confident in my ability to change clothes quickly though. So I have that going for me.
I'm not testing this week but pretty happy with my FTP bike and run intervals.... yesterday did 1.2mile OWS, 1:30 bike with 43min FTP work, 4 mile easy run with strides, and today 1.2 mile OWS and 8 mile run with 3x1 @ Z4ish.
Gonna try and sneak into the pool at some point. gotta work over lunch. Reality es no bueno.
well that took way too long to upload a pic!! but last Friday I did the big day,, I ran 5 miles at 4 a.m., then I swam 2200 and was back home by 6:30 to get my kdis up for school, then starting at 8, I rode 100 miles ending in 100 degrees!!! I was whooped!!! but for lunch I stopped at a rural town and I was HUNGRY!!! so ate all of this!! no it won't be on the Ironman course.... but okay!
@ MP nice photos....burger/fries WTG
@ Greg - But, I learned in my first IM to just trust the plan and it all comes together on race day - i hear ya
This is good for me. best ever in fact. I was 19:03 last test. This is a nice shot in the arm given that I have felt a loss of swim mojo of late. I might be able to pull off a 1:20 swim after all.
@jimmy nice swim congrats.
@jeff don't get hung up on FTP. From here until raceday it's about sustainable power. 30k tt good for that.
Yesterday 1.2 mile ows, 90 min bike with 20min vo2, 4 mile easy run. Today long swim then rest!
I find that I really crave ice water after all that sodium.
3hr ABP and an hour's run on tap for sunday morning.
Today 5hr awesome ride / 4 mile brick http://connect.garmin.com/activity/372140062
Tomorrow... maybe a short swim then , split runs AM longer than PM , besides that watching Vegas and IMOO
you are fast, dude! sweet ride. you must have a slippery dialed-in position. post a pic!
as for me, i had a rough day at the office. did a local HIM. Had 2 flats on the bike and had to wait for the van to bring me a tire after the second one as mine was thrashed. then i tried to make up ground (stupidly) and paid for it on the run. lost my cookies a couple times and walked quite a bit. sufferfest. funny thing is i still got on the M40-44 podium. i figured out the secret there...do small local races that nobody shows up for.
I don't have a particularly aero position as I am limited with a load low back. My secret is I'm a little shit 5'6 120lbs that punches a small hole thru the air. Doesn't hurt to put out over 3 w/kg for 5 hrs almost all in the aero bars either. Don't have a high absolute power but seem to be able to hold a high percentage of that number.
The 6x20' were all near 80% - maybe a bit too much for me as I will likely race at 68%. The last hour the wind kicked up and I was cooked. Drank well over 140 oz. water plus 2 x 20 oz of Inifinit. Had 1/4 a Clif bar at 10 minutes in and every hour after.
Hoping I have some legs for the ABP - might need to dial it down towards 75% versus 85%. Not as used to 3 hour ABP rides yet
Bike Test was a surprise - Stayed at 275/230. Run test is a season best (thought VDOT is 2 points lower than last year). Swim test broke 16 minutes (15:52). So nothing earth shattering but all generally positive -- I'll take it!!
after, I did a 60min run. I decided to try pacing by HR only. Staying between 145 and 150. It got harder to keep my hre down as the run went on but it certainly seemed sustainable. Once I was done, I went ot check my garmin data to see how far I had run and how the pacing worked out only to find that I had turned the GPS off. So I dont know how far I went...
@Jimmy.... time and effort is more important than distance but still annoying huh?
@JS....88 for 2hrs impressive! with a run/swim to boot!
Yesterday yielded a 1.2 mile swim , 17miles run done as 12 in the AM and 5 in the PM.... ..... 1.2 mile OWS and rest day today! guess its week 13