@John and Mark - Thanks! Have a half ironman in 3 weeks, the Get Faster plan. Hoping I can bump it a little more before starting 12 weeks for Chattnooga.
SO excited! Just did my bike test and my FTP is up 11 watts (7%)!!! This is my highest FTP to date. My goal w/kg is 3.0 and I currently am at 2.99! I know I need to drop a few more pounds so that should get me to 3.0:-) WooHoo!!!
While waiting for my FTP to rebound, I'm starting to notice the difference in weight since I started the HIM plan. Even without being consistent with the running, the weight is steadily climbing down some more. This morning saw 161.5 lbs----I haven't seen anything close to that since freshman year of college. 2 years ago when I last raced, I was lower than normal race weight and feeling good at 168. I'm just starting some form of race prep and have 7 less pounds. The biggest place this is noticed is in my run. Normally the RR#1 run kills me, but after a 56 mile .87 IF bike on the trainer, I just clicked off the 6 miles (with hills) and felt pretty good. The .87 is too high for race day and was noticeable on the run, but not to the point of dying, cramping, or having to cash it in early. I can't wait for an outside test to artificially inflate that FTP. I will close in on my practically unreachable goal of 3.8 w/kg
I had a really good test last night. Current FTP is 240 at 133.2 pounds for a ratio of 3.96. Sooo close... My 'A' race is in 4 weeks so if I can manage to lose a pound before then I will have reached my goal and will show up on race day at over 4.0! I am not sure I can/should lose the weight though, I feel the leanest I have ever been. I think I have gained muscle mass in this build and I eat all the time.
@ Peter - 3.96? You are 4.0 IMO for this race. Don't lose anymore weight; you'll need to on race day. When I was 262 watts (nine years ago or so), I was 3.98, and went around saying I was 4.0 - don't see why you can't round up to the nearest tenth
x2 on Al's comment - loosing too much weight isn't the way to go! A friend of mine focused just on his weight and has was really skinny by the end ... but on race-day he had a LOT of walking breaks on the run ... way too much for his fitness!! He's about 6-8cm higher than me and his race weight was about 6kg below mine 2 years after this race (IMAT) - I beat his run by almost 30 minutes You don't want to be skinny Peter - YOU WANT TO BE BADASS!!
Thanks. I think you are right, no weight loss just to get to that magic number. Close enough! After IMCDA I am switching to short course training so I should be able to get another FTP bump at some point which will finally get me there.
Well it has been awhile since I posted here but what the heck. Did on the spot TT test today in the pouring rain I might add. It was alot of fun too. After all things said and done my FTP has moved up 13 points from my last test 243 to 256. Which brings up my w/kg to 3.56. That was my short term attainable goal before IMLP. Now just time to build the fitness level to ride the new wattage before IMLP.
Just tested today. 3.5 weeks before IMMT and tested down slightly at 307W and 180lbs for 3.75W/Kg.
Certainly below where I had hoped to be (when I was dreaming of 4.0 glory 6+ months ago). But my 5-6 hr power number is higher than ever so my power curve has flattened dramatically. I guess that's actually more important for IM racing. We'll see if I can now race at a higher IF (like I have been training at).
@JW.... Its a good thing that racing 5-6hrs isnt about how much power you can put out in 20min.... Its all about getting from Pt. A to Pt. B the fastest! Expecting big things at IMMT! Ironically it would appear my FTP has nudged up slightly , which means absolutely nothing to me until I can translate that to more power over 5hrs... We will see!
5 weeks to Chattanooga -- Realize that 5hr power is what counts but am in the ballpark of race weight with one power test to go next week. Might as well update the chart. Moved up to 3.97!
Just did my FTP test after 8 weeks on the get faster plan. I am now an official member of the 4.0 club! New FTP of 252 at a weight of 133 for 4.17 w/kg! Too bad I don't have another Ironman coming up
Just did my FTP test after 8 weeks on the get faster plan. I am now an official member of the 4.0 club! New FTP of 252 at a weight of 133 for 4.17 w/kg! Too bad I don't have another Ironman coming up
A higher FTP works just fine in a shorter race too --- bike for an hour in an Oly @ 0.95 and then blast the run! EG, Nautica Malibu, San Diego Tri Rock, Playa del Rey, Oceanside Lifetime Fitness etc etc. Sign up and stretch your legs once again, see what you've got! And you can be back home in time for tea
@ Peter -- Congrats! I made some good gains on the GF plan earlier this year. I recently joined the 4.0 club as well -- 4 weeks to Chattanooga, FTP last night = 259 watts at 138.6 lbs = 4.11 watts/kg. Personal best for me by far.
Comments
SO excited! Just did my bike test and my FTP is up 11 watts (7%)!!! This is my highest FTP to date. My goal w/kg is 3.0 and I currently am at 2.99! I know I need to drop a few more pounds so that should get me to 3.0:-) WooHoo!!!
@Keith- you're skinny man! Very cool.
I keep looking at that spread sheet and debate entering a new weight but I know it won't last. After the HM I came in at 160.3. It's tempting though.
Getting there.....
Nice work on the test!
FREAK.....in a nice job kind of way
Great job Kori ... by my calculation that puts near 3.9 W/K ... that's outstanding.
You know my site will calculate w/kg for you...just saying
You'll gonna absolutely ROCK the show at your race!
@ Peter - 3.96? You are 4.0 IMO for this race. Don't lose anymore weight; you'll need to on race day. When I was 262 watts (nine years ago or so), I was 3.98, and went around saying I was 4.0 - don't see why you can't round up to the nearest tenth
He's about 6-8cm higher than me and his race weight was about 6kg below mine 2 years after this race (IMAT) - I beat his run by almost 30 minutes
You don't want to be skinny Peter - YOU WANT TO BE BADASS!!
Certainly below where I had hoped to be (when I was dreaming of 4.0 glory 6+ months ago). But my 5-6 hr power number is higher than ever so my power curve has flattened dramatically. I guess that's actually more important for IM racing. We'll see if I can now race at a higher IF (like I have been training at).
Moved up to 3.97!
I rode a 5:48 at IMMT...
@Rich, nice ride at IMMT!
A higher FTP works just fine in a shorter race too --- bike for an hour in an Oly @ 0.95 and then blast the run! EG, Nautica Malibu, San Diego Tri Rock, Playa del Rey, Oceanside Lifetime Fitness etc etc. Sign up and stretch your legs once again, see what you've got! And you can be back home in time for tea
I recently joined the 4.0 club as well -- 4 weeks to Chattanooga, FTP last night = 259 watts at 138.6 lbs = 4.11 watts/kg. Personal best for me by far.