Coach P November 2014 Training Check In...
Overall my training is going really well. Pleased to report that I am over the head/chest cold that plagued me for the last month or so. I am now free to exercise without fear of choking to death as I cough...a huge plus. I have been very consistent for the last three weeks and my fitness is to the point where the numbers look good even if I don't feel like it's going to be a good workout. Pretty pumped to be here before December hits.
Sleep is okay, not great. I recently decided to pay closer attention to my caffeine intake, as I think that was hurting me. I need to focus on getting to bed at a consistent time now that my "getting up" time seems pretty locked in at 5am.
The body continues to make me aware of my desire to push my limits. Currently focused on caring for right hamstring and calf, especially after my long runs. I expect some of that fatigue to go, or shift, as my ability to run tempo for long periods of time will fade with the Fall weather (see below).
Body Composition is hovering at 185 right now, which is a good place to be. My goal is to get down to about 178 -- and really be there for race week! -- and I have a few months to do that which is nice.
The Swim -- Continue to swim about 3-4 kms a week, seeking pain-free and comfortable strokes. Still very early here so trying to get this right. My shoulder rehab continues. Current approach is that back (upper back) is really weak, and no longer holding my shoulders in position in contrast to all the aero / computer / swim "forward" positioning that I have enjoyed for many years. Have a suite of exercises I do daily, and am down to 1x PT a week right now.
The Bike -- I continue to see progress here...shame on me for neglecting intervals during the season as much as I have. I am currently sitting on an estimated indoor FTP of about 330, and I look to keep moving that up over the next few weeks. I SWAG my indoor / outdoor FTP delta to be about 5%...so a 330 is "really" a 345 outside. Would like to get my indoor FTP up to 350 for a 365 outdoor FTP. That would put my .73 race day effort at about 265. That said, finding another 20 watts -- even though it's just 6% improvement -- won't come easily (lot of work to be done yet!).
The Run -- I am enjoying some great long runs in the 10 to 13 mile range, running between 6:33 and 6:40, and my mid-week 2x1 mile repeat times seem to be dropping. I am going to continue pushing the long runs for the short term as I know the snow / ice will be here soon enough and I'll need to dial them back to a more pedestrian (read "safe" effort), or worse yet do the work on the treadmill. When that time comes I will most likely shift to more of a steady long run pace with either 2 x FTP runs or 1 x FTP and 1 x HILL run (both on a treadmill). Still plan on keeping the long run in the 75- to 90-minute range.
Right now my basic week looks like this:
- Mon - FTP bike of 2x12', run later if possible.
- Tues - FTP run of 2 x 1 mile.
- Wed - VO2 bike of 4x4', run later if possible.
- Thu - Swim Day + Optional Yoga
- Fri - FTP bike of 2x12'
- Sat - ABP long run of 10-13 miles.
- Sun - Swim Day + Optional Yoga
I plan on sticking with this week through the New Year as long as I continue to see improvements in the individual workouts. The only change is a steady 60' spin before my long runs on the weekend as I need to start adding a bit of ride volume to prepare for the January Volume Camp.
My target for each discipline in December is:
Swim - To build up to 3 swims a week of 8,000 yards total with no pain.
Bike - To test at 340 just before Xmas. Ambitious but I am all in.
Run - Not sure what I am going to do here. My vDOT is pretty high and I am not sure it's worth jeopardizing my health to chase a number (and body comp losses will help). I will keep my current 4 runs a week schedule and aim to log about 35 miles per week.
Thanks for reading and your feedback is always welcome!!!
~ Patrick
Comments
What races/camps are you doing this season so that we may see how what you are doing now relates to them?
Thanks for sharing.
Coach,
Like Tim said, I love reading your post. I would also like to know your goals. Your training appears far too focused to just be preparing for the January volume camp. In reference to your bike power, I have been stalking you and am very impressed. I like the longer FTP sessions you do. They are similar to the NOS plan. As far as the run training, Just wow. You are running distance at 6:30. I need my time machine where I can go back 30 years in age, but still meet you some time in the last ten years. That way, I could learn the running routines I am learning now. You are off the reservation as far as water work.
Stay healthy,
Love your breakdown of your training (although, I feel lazy reading it) your pt (I'm not the only one doing it!) and your goals for the month.
I am going to poke the bear a bit and ask how many optional yoga sessions you did last month. I ask because, when I leave something as "optional" it rarely happens. Great intentions and terrible follow through even though I know its good for me (stretching, rolling, lifting, yoga, art...they have all been optional and ignored at one point or another)
Should you be adding some upper body weight room work to help with the shoulder rehab?
Alternatively, I would challenge you to make a daily commitment to a 5-8 minute stretching routine, as opposed to hoping you get 1-2 one hour yoga sessions in per week. Add 7-10 minutes of upper body weight exercise (push ups, pull ups, dumbbell curls, etc) onto to that for a quick 15 minute pick-me-up each morning. Every day, no matter where you are. Make it a habit like brushing your teeth. No need for extravagant iron pumps or yoga sessions, just short, daily work might fit better into your life.
Posting here is great for your accountability, no? Great idea. I think I'll steal that, and chart my push to cracking the Kona code in the Boomer Forum.
For the run, I suggest more mileage, 40mpw. Long run 75-90 mins sounds good but 10 miles probably takes you under 70' so if you're not hitting the high end of the 10-13 mile range I'd suggest maybe bumping it. I don't think running that distance at a bit of a hot pace is a problem. One of my run training staples is 13mi with 10 @MP or 12 with 9 @MP. Those are mid-week runs not long runs. I run them at about what you're running and I suspect our VDOTs are similar. I'm also surprised your LT runs are only 2x 1mi. In tri season I usually do ~4 miles at LT structured as 4x1mi or 3x1.5mi. I have read about what the pros do and they are running 6x or 8x miles of LT. You are not a pro but you are racing essentially at that level.
I also agree with al on strength. Although my approach is different because I don't have access to equipment regularly. I do a 20 min core routine 4x/week plus 10' myrtle exercises daily.
I'm hoping to get faster through osmosis.
Yes what are you racing for 2015? Get to race with you again in texas?
Thanks for the inspiration to inch my ftp closer to yours and increase my long run pace.