Nikki Moore- Micro Thread

nixon9735

Hi-  Loving week 1 of the Outseason so far... but probably need to try to modify week 2.  I'm snowmobiling in Wisconsin and prob won't have access to a bike Thursday the 16 - Sunday the 19th.  My hope is that conditions are decent enough that I can still run, as I won't have access to a treadmill either.  I know tomorrow (the 13th) is supposed to be a rest day, but was considering changing it up to make good use of my available days. The 'old me' would just try to cram in as much as possible before I left, do strength workouts in the hotel in the evening, or whatever... But wanting to take advantage of some coaching insight...  Thoughts?  Thanks so much! 

Coach Patrick

Nikki if you can bump the week forward, and do Tues/Wed/Thurs on Mon/Tues/Wed, that would be great...then anything you can do out there (a 30' run, some core, etc) would be a bonus!!!! We will need picks of you in full snow gear!!!

nixon9735

Thanks Patrick- Got all the above mentioned workouts done as discussed and snowmobiling as a blast. Wasn't able to get in any running, but did some core work. Plus i think handling a sled on trails for 600 miles in 4 days was its own kind of 'workout'. lol. This weeks workouts have gone fine, and i've been able to hit my target pace and numbers (not easily of course, but sometimes it feels good to feel like your lungs are on fire or you aren't going to be able to walk from the treadmill to the shower) However, i've noticed something that i at least wanted to mention... My Z1 running work does not feel 'easy'. I'm not sure if its tired legs or me still dusting off the winter sluggishness, but i've been surprised at how crummy i feel during what are intended to be easy and slow runs, especially when i was able to complete the harder intensity ones as planned... Am i just not used to working so hard? I must admit, a Tuesday brick was previously unheard of. Thanks for your thoughts!

Coach Patrick

@Nikki, great!!! I applaud your equal dedication to FUN and HARD WORK... One of the Zone One issues I think for a lot of folks new to the Team is that they haven't run that SLOWLY before. As in, I bet if I green lighted you to run 30-40" faster than your current Zone 1, your body would "kick in", you'd break a sweat and you'd be just peachy. For now, just roll with hit...keep the cadence up (no plodding!) and make sure the interval workouts are still rolling along!

nixon9735

Hi Coach Patrick-

I posted this discussion point in the Jan Out Season Run Forum, but haven't got much response, so i thought i'd run it by you... Talk to me about the variation in treadmill speeds?  I have been doing all my interval work on a treadmill, forcing myself to stay on pace or crash into the wall behind me.    I do these on 2 different treadmills, sometimes at my house, but more often at my boyfriends.  I've been able to hit my target paces, but it has been serious work!  Last night, i did them at my house and felt like i was cruising along, just moderately uncomfortable...still had fuel in the tank when i was done.  Normally, I feel like falling into a gasping heap. While i would like to think that i'm making huge improvements in my running fitness, i fear the more likely explanation is that the treadmills are not calibrated quite the same and i was actually running slower than usual last night... Thoughts? I searched a few other online forums and didn't find anything too noteworthy...just people saying that yes, sometimes there are variations.  Blah!  

On to the big nagging bike question:  I've never seriously trained indoors before.  Prior to EN, i would mostly do Sufferfest videos a few times a week and go to spin class now and then.  I have no experience tracking anything other than time in the saddle and heart rate.  But I am very interested in training with power.  I have no immediate plans to purchase a power meter, but would like to use all the resources available at EN to educate myself, but i do feel like it is a lengthy process to understand it thoroughly.  I signed up for Trainer Road this week and performed a FTP bike test Tuesday instead of the scheduled workout. I was intrigue and think it will be a great addition to my training.  Can i ask what is probably a very basic question?  I read how Trainer Road is calibrated to the type of trainer i have, and the importance of constant tire pressure and wheel resistance, but I don't understand how cadence isn't required to get an accurate reading...or how gear shifting doesn't produce a variation in watts without the cadence sensor?   Could you give me some quick insight, with the understanding that i plan on studying this further as time allows?  Thanks so much- 

 

Coach Patrick

@nikki, it's not just speeds in the t-mill (could be part of it) but how rested you are as well for each session. If you had a GPS with a food pod / sensor you'd get independent speed and could test it.....otherwise maybe try to get set runs on the same treadmill...so Sunday always in place "X", etc.

@Nikki, I am not sure how the TrainerRoad calculations work...Here is a solid article: http://www.trainerroad.com/features/virtual-power As Nate notes, it's more about _consistent_ power than making sure the 165w you ride on TR would equal the watts on a PowerTap, Quarq or SRM...make sense?

nixon9735

Ok Coach Patrick, I've really messed up... Epic snowmobile crash involving multiple sleds at high speeds on a frozen lake has left me with a battered and bruised left leg, and my entire body feeling like an 85 year old woman. No bone or ligament damage, just severe (and i mean s-e-v-e-r-e) bruising, pain, tenderness. This happened Saturday, the 15th, and i'm going to attempt Tuesdays JOS Bike workout tonight... I'm assuming it is going to be uncomfortable. I have been VERY fortunate when it comes to spending my life as a fitness junkie with very few injuries... My hope is that I can power through and that the injury is one that i am not making worse by exercising. Any thoughts or guidelines for me to keep in mind? I am soooo annoyed as i was hoping for some big improvements with next week's testing workouts.

Coach Patrick

@Nikki, so glad you are okay! That was bad but I assume could have been really, really BAD. Let's get you back on a baseline right now...rest Friday as you need it (ice, ibuprofen, etc), and then dial in Sat/Sun as you can. We need to figure out just how bad off you are. I am not worried about your testing numbers right now, more just getting you back healthy again. The fitness will come....is everyone else okay?

nixon9735

@ Coach Patrick-  Thanks so much for your concern.  You are right when you say it could have been very bad, and I'm feeling very blessed and fortunate that everyone, for the most part, is ok.  The short version is that a sled in front of me hit some uneven terrain and went airborne.  I crashed hard trying to avoid him...assuming that absolutely anything would be better than hitting him. It was 2pm on a sunshine filled day and everyone was completely sober, fyi. He has a couple broken ribs and is having his knee evaluated for possible torn ligaments.  Truth be told, I'm feeling worse the more time that passes.  I told you about my leg, but those behind me say I actually hit my head pretty hard.  Thank god for helmets.  My neck and shoulders are feeling it for sure... I did  2x15' bike intervals on Wednesday and legs felt ok, but I know I was holding back a little.  And trying to stay aero was not working out so well... Figured a couple days off would do me more good than harm, so I just did some stretching and foam rolling tonight.  I know the most important thing is nobody was seriously hurt, and I'm hoping it was a nice teachable moment for our group that has a tendency to get too comfortable or ride too fast at times.  I can't help but be a little disappointed because of how hard I felt like I had been working... was hopeful for some good test numbers next week... But again... triathlon is not my life...not even my job... This is just the first time I've ever felt like I was truly training with a purpose, rather than aimlessly, so it stinks that I've managed to do a little self-destruction.  Ok, enough whining... Thanks again for your thoughts and concern.  Back to your suggestions: you mentioned taking Friday off and getting back into it Saturday and sunday, but I noticed sunday is technically a rest day to prepare for week 8 testing...  Would you like me to try to see what kind of long run I can manage on sunday, sticking with previous weeks plans, or take it off as wk 7 suggests? 

nixon9735

Coach Patrick-  Here's the update from this weekend's attempted workouts...  Short version is that I feel pretty good on the bike.  I did 2x15' @ Z4, with time in Z1 and Z2 before and after.  I rode the intervals at 220watts with my current FTP being 195, with little to no discomfort because of the injured leg.  Running on the other hand, is a different story.  The impact is just too much right now.  I hate to sound like I'm whining, but I almost feel like I'm doing more harm than good... Walking briskly is more tolerable, so I was wondering what your thoughts were about maybe setting the treadmill on an incline and walking for 45ish minutes in place of the runs for the time being?  Or should I go heavy on the bike for the next week or so?  Any insight would be great!  Thanks- 

Coach Patrick

@Nikki, yes to maintaining the bike and brisk walking (or elliptical?) to replace the run. Continue to ice, elevate, etc...and maybe mentally commit to a deadline whereby, if not better, you seek further medical advice?