No bike test...I would do FTP as in 2 x 12...yes to swim...steady TT like 2k nothing sexy...easy thurs/fri....then Light it up...remember to start smart and stay fueled!!!!
Blood Sweat & Gears 100 is cancelled. Everyone is riding the 50 due to weather conditions moving in tomorrow afternoon. Bummed I won't get a chance to ride Snake. Any chance I can add some type of running hill work after the 50? Am I crazy to try and run from Grandfather entrance to summit?
EB, if you can get a ride back down I would be okay with it...but running down that thing will be a bear. That's all I approve of...be safe out there!!!
50 went great -- chip time was 3:18 with stops. I thinking it was mostly on the roads you guys added on that first day we rode into Valle Cruises. Great climbs. Didn't get my Grandfather moment due to Jay's sister being in Charlotte last minute so we had to head back... but the summer is not over yet. I'm planning to run 2 tonight, and ride another 50 tomorrow with a group. Ate way too many carbs not to get 100 in somehow : ) Is that dumb? I promise to stick with the plan after this weekend.
Sooooo..... I kinda forgot I told my team id take them to do Marion>Mitchell this coming Friday. Training calls for 4 hour ride, and this ride usually takes me 4 hours to summit, and 1.5 to decent. 60 miles. I'll for real break up with my road bike after this if its ok?
Couple things: 1. My long rides have been great, with the exception of my HR avg are in the 1Teens. 2. I just did a 12 mile bike as part of relay for my local team. Hammered it. https://connect.garmin.com/modern/activity/837009330 3. I frigging gaining weight and its freaking me out.
1. Should I re-test this week? If so, when is ideal? I'm on the day ahead of reg schedule (i.e. long rides Fri, ABP Sat, etc.) 2. Can I use this as my ABP for the week or should I add a 3 hour ride tomorrow? 3. I'm just venting. At least I'm eating this year and not strictly drinking my calories.
(1) your NP is good on both rides, so that means effort is there, and
(2) your HR builds across the ride so you are pacing well (and nutrition is working).
You can use the TT as your FTP test if you like the numbers (good for me!) and for the ABP for sure, but no reason why you can't still get a ride in. Remember for "next day" feedback you should text me: (617) 513-3830 Cell Phone (EST Time) as I won't always see a friday post before a weekend ride.
As for the weight, it's fairly common for female triathletes to put on a bit of weight in response to the training. You can adjust calories outside of exercise (as long as it's not more than 250 cal below daily metabolic rate, a 1 - lb loss target per week), but you CAN NOT adjust your exercise calories. You gotta feed the beast during your sessions!
That's what MB said I should have done, but I felt badly bothering you on the weekend. Took a chance on you seeing the thread, and figured I'd make due with something. Ended up running hills and getting in an OWS with Crosby yesterday.
Friday's 75 mile ride had me in the 1teens as well, but my 500 gave me all zeros when I tried to upload data. I'll fudge my FTP up to the where the test puts me and see how that affects my long ride this week.
OK...suppressed HR is fatigue or fitness...(and fatigue, if done right, preceeds fitness). I am not as worried about lower HR within the context of good power numbers. Now, if they BOTH start to drop, that's something else entirely...
Super random question. Have you ever dealt with athletes who have one quad bigger than the other? I'm going to talk to my PT today about it. Thinking it's because my stages pm is only on one side so I focus more on that pedal stroke... Whoops.
Successfully nailed the camp last weekend with a smaallllll issue during the run. I seemed to have re-injured my knee a bit. Nothing as serious as before, but it's talking to me again. You had mentioned not doing the Z4 stuff before, and possibly breaking up long runs? I've got the recovery party down pat... could use your advice on how to carefully keep the build party going and avoiding run jail at all cost. I hate that place.
EB, okay...hmmmm, side note would love to know if this was a bike issue, a run issue or just an overuse issue? Would be too to have an idea for the future.
This week no run for you until Thursday's long run...you can split it up 1/2 AM then 1/2 PM...then friday swim only and try a short brick run on both Sat and Sun to see how those go for you.
At this point there is no real need for Z4 work. Time spent running is better, but being run healthy is 10x better than event that. So do all your self care tricks right now and let me know what you think.
Nice job at camp...when you reply, let me know how the nutrition went!
It's a run issue. Ever since I changed up form from running like a T-Rex, I keep having issues. I'm just leaving my ART doode's office. Looks like my IT band and quad were stuck together, having me compensate my adductor into the knee. He fatigue from camp didn't help, and stopping suddenly cause the same area to become inflamed. He thinks that's all it is, and recommended the same thing you did above. Rest it a few days with no running, and I should be ok by Thursday long run.
Camp was awesome. I don't think I'm at the level to do the amount of volume R does, and still be able to recover and do it again the next weekend. What was supposed to be another camp weekend quickly turned into a mini taper weekend. 8 mile run Friday, 80 mile Sat, 25 mile Sunday. Nutrition seems to be dialed in pretty good! I've already started with my race plan, 1btl an hour GP, 1/2 bonk breakers every :45 until 3hr, then switching to Carb Chews and Gu every 30min (gu 45min)
Run I'm still working on but staying close to what worked in Raleigh. Eat/drink more in the first half.
Sounds good. Yes, take whatever Rich does and cut in half, then try that. Remember, he has no kids, no job, a doting wife, infinite smoothies and then there's that part where he sold his soul to the devil (remember?!)...let's see how Thursday goes!
Comments
Thanks for your help. EB
Now, back to the plan with you!
Couple things:
1. My long rides have been great, with the exception of my HR avg are in the 1Teens.
2. I just did a 12 mile bike as part of relay for my local team. Hammered it. https://connect.garmin.com/modern/activity/837009330
3. I frigging gaining weight and its freaking me out.
1. Should I re-test this week? If so, when is ideal? I'm on the day ahead of reg schedule (i.e. long rides Fri, ABP Sat, etc.)
2. Can I use this as my ABP for the week or should I add a 3 hour ride tomorrow?
3. I'm just venting. At least I'm eating this year and not strictly drinking my calories.
I jumped to your GC profile (based off that TT, nice work!) and your HR is in the teens for just one ride?
This ride has you at 129 for 60 miles (https://connect.garmin.com/modern/activity/829197075) and this one has you at 125 (https://connect.garmin.com/modern/activity/822601116)...there was one ride with a lower HR, but two things have me not worried....
(1) your NP is good on both rides, so that means effort is there, and
(2) your HR builds across the ride so you are pacing well (and nutrition is working).
You can use the TT as your FTP test if you like the numbers (good for me!) and for the ABP for sure, but no reason why you can't still get a ride in. Remember for "next day" feedback you should text me: (617) 513-3830 Cell Phone (EST Time) as I won't always see a friday post before a weekend ride.
As for the weight, it's fairly common for female triathletes to put on a bit of weight in response to the training. You can adjust calories outside of exercise (as long as it's not more than 250 cal below daily metabolic rate, a 1 - lb loss target per week), but you CAN NOT adjust your exercise calories. You gotta feed the beast during your sessions!
Deal?
That's what MB said I should have done, but I felt badly bothering you on the weekend. Took a chance on you seeing the thread, and figured I'd make due with something. Ended up running hills and getting in an OWS with Crosby yesterday.
Friday's 75 mile ride had me in the 1teens as well, but my 500 gave me all zeros when I tried to upload data. I'll fudge my FTP up to the where the test puts me and see how that affects my long ride this week.
Super random question. Have you ever dealt with athletes who have one quad bigger than the other? I'm going to talk to my PT today about it. Thinking it's because my stages pm is only on one side so I focus more on that pedal stroke... Whoops.
Oh and I'm climbing Mount Mitchell on Friday with Mike Crosby and Mike Roberts if that's OK?
Successfully nailed the camp last weekend with a smaallllll issue during the run. I seemed to have re-injured my knee a bit. Nothing as serious as before, but it's talking to me again. You had mentioned not doing the Z4 stuff before, and possibly breaking up long runs? I've got the recovery party down pat... could use your advice on how to carefully keep the build party going and avoiding run jail at all cost. I hate that place.
This week no run for you until Thursday's long run...you can split it up 1/2 AM then 1/2 PM...then friday swim only and try a short brick run on both Sat and Sun to see how those go for you.
At this point there is no real need for Z4 work. Time spent running is better, but being run healthy is 10x better than event that. So do all your self care tricks right now and let me know what you think.
Nice job at camp...when you reply, let me know how the nutrition went!
Camp was awesome. I don't think I'm at the level to do the amount of volume R does, and still be able to recover and do it again the next weekend. What was supposed to be another camp weekend quickly turned into a mini taper weekend. 8 mile run Friday, 80 mile Sat, 25 mile Sunday. Nutrition seems to be dialed in pretty good! I've already started with my race plan, 1btl an hour GP, 1/2 bonk breakers every :45 until 3hr, then switching to Carb Chews and Gu every 30min (gu 45min)
Run I'm still working on but staying close to what worked in Raleigh. Eat/drink more in the first half.