Amy's Micro
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Hi Coach - I haven't started a thread as of yet, so I figure now is the time! I am beginning week 7 OS and feel pretty good. I am sticking to the plan pretty close. A few tweaks that I have made are as follows: I've swapped the Sat and Sun workouts. For me, it is better to get the long rides in on Sundays, but the specific reason I am doing this is because I take a 90minute cycling class on Sundays - and it is excellent! (I use this ride as my workout, although obviously it does not follow exactly what is prescribed through my training plan. It is very good however, and the instructor is an experienced triathlete.) The perk to this class is that I am able to keep track of my power on the ride. Currently I am training with heart rate. I am new to power, but VERY interested in switching over to a power meter when $$ allows. (We spoke a little about this on our check in call). If possible, I would love to get some more advice on power meters that are effective, but wont break the bank. Is it necessary, truly, to spend $1,000 or more? Do you know anything about the ibikesports by Newton? (It was recommended to me). My price point for a power meter should really be <500 at this point.) </p>
The other little tweaks I've made to the plan so far are the inclusion of gentle swims on my gym days (1-2 per week). Also, I have a mountain bike (fat tire) that I use on snowmobile trails in VT (We spend many winter weekends up there and this bike allows me to get workouts done outside, plus it is VERY fun! -I try to stay within the zones on the plan, but doesn't always match up. Pedaling on snow is hard work though, so I never feel guilty when I swap out an OS workout for this one.
A little about my nutrition: I follow a ketogenic diet and have been pretty well fat-adapted for several months, but I have not raced long course on it yet. Do you have any knowledge or experience with other athletes on this?
One more thing: Obviously I am new to EN - and still haven't wrapped my brain around the best way to use the forums. I have read a lot of what others have posted, to get the gist. Many people post workout #s, stats, etc. I am not quite there yet, especially with the lingo and acronyms, but starting to pick up on it. I am not sure if I will ever get to the point where I regularly post workout #s though. Should I be?
Thanks for all your help!
Comments
As for a powermeter, you don't want to go iBike...it's a PITA to manage and is only marginally cheaper than say the Garmin Vector. I suggest you head over to the Power and Pace forum to check in with your teammates there!
I am totally fine with the light swims and the "alternate bike" workouts. Remember you'll end up ahead of schedule simply by being on the OS, but we'll have to temper your OS outcome goals (improving FTP by 20% isn't a great target for you when you are being so flexible with the bike sessions). This isn't bad, let's just be honest.
You don't have to post workout numbers, but you should do what you can to be involved.
P
Thank you, Patrick! I will do some investigating on power meters through the forums. All my workouts were spot on this week - until the weekend: Friday was a "legs off" day, which is good, but unfortunately I was hit with a pretty nasty stomach virus
that had me completely bed-bound for 2 days. I managed a weak slow run on Sat, but realized soon after I started that I was still in pretty bad shape. By Sun afternoon I was feeling a bit more human again. I think this time off for "bug recovery" may not be bad timing, as I am due to re-test this week. Hopefully all will go smoothly. I will let you know.
You mentioned something in your response to my last post that got me thinking; you talked about how my flexible workouts may cause me to adjust the goals that I have set for my outseason. It occurred to me that I never really talked to anyone about specific goals for the outseason -or for my IM training. I submitted the survey for the roadmap to Coach Rich, then recieved the roadmap and started training for the O.S. Truth is, the workouts and overall training is going quite well. I feel that I am gaining strength and fitness though it, but I haven't really set specific goals for any of the disciplines. Should I talk with you, or to Coach Rich about specific goals for training and IMMT? Thanks! (And I apologize if this is a "big obvious" that I missed somewhere on the site!)
Best,
Amy
As for the goals, there isn't anything specific you _have to_ do as part or working with us...we don't force anyone into goals, my only comment was more just recognizing that most people do have goals and, as such, you might need to be mindful of what you expect given how we are structuring your year! Make sense?
I am happy to talk to you about goals if you want to though...feel free to drop some in here!
Thank you, Patrick! I am feeling much better. (I am sorry your kiddos got it, as it was NO FUN!)
I think I am back in action though. I have been investigating powertap info through the forum and must say, the folks on the team are extremely helpful! (I still haven't quite figured everything out, but I am on my way.)
This evening I did my bike test. For what it's worth, I am feeling stronger! The only glitch was 20 minutes in, I got a random nosebleed. (I have actually never had a nosebleed in my life before this!) - So used my towel and tried to stop it while continuing to cycle, but to no avail. I had to pause and be still for about 2 minutes until it stopped, then I started my timer and picked it up to continue the TT. The whole thing was pretty bizarre if you ask me!!
-But I put in hard work and averaged 154 HR. (I'm not sure if that is good or bad, but it felt like good work. On the bike I notice that my HR will rarely get above 160. On runs I have seen it in the 170s, but only on hard sprints. My resting is in the area of 40-43). Since our phone conversation, I have moved my bike sensor to the back wheel so I can get a reading on speed/distance. -But I am curious; is there a way to check the calibration to make sure the readings are accurate? I am asking because I have a hunch that it reads my speed faster than it actually is, and of course that may skew my data a bit.
Regarding our previous conversation on goals; I think my overall goal is to gain strength and efficiency on the bike. The run is where my speed and comfort are. I have always been slower on the bike, but feel like deep down there somewhere there must a speedy cyclist just dying to come out! (hopefully)
I am not fast on the swim. But I'm not sure I will ever get fast on the swim, so I am happy to just make decent, steady go of it come race day.
I have shifted the testing times for this week (due to the stomach bug taking its time to move out.) Therefore, my run test will be on Thursday. I will let you know how it goes.
Thanks very much! -Amy
Your bike HR is generally 10-15 beats lower than your run, so your numbers are consistent!
Can't wait to hear how the test goes..good luck!
P
Hi Coach,
Thanks for your last post! The run test (on Thurs.) did not go as well as I would have hoped. The course was different, which may have affected it (but I am not going to hitch a ride on the excuse train!) My first test was on a gravel path in our town park, but that path is buried under several inches of snow. I chose a neighborhood that I thought would be similar. Anyway, my first test was 23:51 (7:27 - HR 164) and this week was 24:35 (7:38 HR 168)
-so, I was a bit bummed.
On a brighter note, I ran the Colchester 1/2 Marathon this morning. The course is beautiful, but VERY hilly. There was a bit of snow and ice to contend with, but overall a very nice race. I was satisfied with my time. It has been a while since I've run a half. I averaged 8:25 per mile with a HR of 163. My legs are pretty tender from the the climbs and descents, so tomorrow's ride should be interesting.
My question I am curious about is this: What changes should I look for (or hope for) in these run/bike tests regarding my heart rate? Using heart rate is pretty new to me, so I am not sure what to look for. ( A lower heart rate at the same or greater effort? )
My second question I actually asked in the forum, but haven't heard back yet. I am looking through ebay at power meters. I see lots of different ads/devices. Some are sold as wheels, then some as hubs. Would either work? I do not have a tri bike. (I have a Specialized Ruby Elite). -Just wondering if powertaps are universal for the most part? (Clearly I have a lot more reading up to do on the subject. I'm pretty clueless!)
Happy March! Hoping for spring weather soon!!! (Even though snow is in the forecast for tomorrow...)
Thanks! -Amy
#1 - changes in HR are hard to use as a gauge of fitness. Sometimes your HR is up because you are dehydrated, low on sleep, different time of day, better warm up than last time, etc. But sometimes it's because you are doing more "work." Sometimes your HR is down because you are overtrained, fatigued, about to get sick, different time of day, etc. But sometimes it's because your body has become more efficient with your training.
Confused yet?
Regardless, your HR doesn't drive your engine. It's an expression of the work your engine is doing. So distance covered or time travelled or ideally, pace, will all tell you if you are improving. IF you run further in the same time, or faster for the same distance, your body is doing more work. So we try to connect the two whenever possible.
PowerTaps are rear wheels, so they should be compatible with your bike. I think Wheelbuilder.com has a compatibility chart perhaps? That might be a good place to start....good luck!
Thank you! The information you provided about HR is helpful. I will look into the Wheelbuilder site. This past Sunday I participated in an indoor (sprint) triathlon. It was very low key, but a lot of fun. My 5k time improved quite a bit running indoors (22:03/7:05 -compared to my last stinky time of 24:35). I am glad for that! I hesitate though, to call that a "retest" because the conditions are so different from my original test (outdoors on a park path, relatively flat). I would like to retest the 5k soon, but would you advise me to wait it out a bit?
Spring is coming soon I hope!
Thanks! -Amy
Nice work!
Hi Coach,
Well...so much for those new times. I have been sidelined the last week with the flu! This winter has NOT been kind to me on the health end. I really have not been able to keep up with any of my normal weekly workouts for the past 5 or 6 days. The only exception being a race up in Andover, MA on Sunday. (This was the TARC 6 hour Spring Thaw. It was not exactly SMART of me to go ahead with the event, but I didn't push myself too hard and I tapped out before the 6 hours (got in about 4ish). It was interesting because the trail was deep snow covered. They tried to pack it with snowshoes, but had little success. The course is a lollipop loop of about 3.75. By the 2nd-3rd loop it was runable, but by the 4th loop it was slippery mush. Anyway, it was an adventure.
My health is now returning to normal -thank goodness. But It is very hard to keep from feeling frustrated. After putting in consistent OS training for 10 weeks, then having to take time off for sickness - feels like such a setback! Tomorrow will be my first day back. I feel the need to squeeze in workouts to "make up" for the many that I missed, however know a voice of reason somewhere in my head is saying that would be counterproductive. I am assuming I should just pick up on the calendar and keep moving forward as if I didn't skip the last week. Do you agree? I am sure I have lost some fitness, but hopefully not too much. I see that week 11 now includes swimming. I look forward to it.
Well, I just wanted to check in and let you know what was going on. I feel a little out of it, but I am hoping to be back in the swing of things soon enough. Thank you!
But we move on...your fitness isn't lost, it's just not visible to you now in the shape of flashy numbers and/or speeds.
I'd like you to get back into the routine of a week, intensity at a minimum. So goal number one, as we move forward, is consistency.
Once you achieve that, we can begin to talk bigger....and don't worry, that fitness will be back in just a few weeks!
Thanks Coach! I am checking in to let you know that I have gotten back too my regular workouts with the calendar. I am incorporating the swims in as well. And the happy news is that our local track is almost 100% clear of snow. I am SO happy to get back to speed work on the track!
I have to switch weekend workout times/days due to a conference in NYC on Saturday. I will check in again soon. -Amy
Hi Coach,
Happy Easter! I have been searching EBAY for a Powertap wheels, etc. There are a few items that I am currently watching and have some quick questions for you:
Wired or wireless? Of course I understand that the wireless versions are the newest and most likely my best bet, but the older sets are a bit cheaper. Do you mind taking at this:
http://www.ebay.com/itm/Powertap-Hub-In-Bontrager-Race-X-Lite-Wheelset-No-Reserve-/181704697914?pt=LH_DefaultDomain_0&hash=item2a4e71a83a
Another set (wireless) that I am looking at:
http://www.ebay.com/itm/PowerTap-G3-Hub-Power-Meter-Boyd-Cycling-Altamont-700c-Alloy-Clincher-Wheelset/331518914650?_trksid=p2045573.c100034.m2102&_trkparms=aid=222007&algo=SIC.MBE&ao=1&asc=29700&meid=86c5ad4f2882458aaed0330f2038e514&pid=100034&rk=1&rkt=8&mehot=pp&sd=231522120594
Lastly, do you recommend going with the wheels and not just a hub? (I actually would LOVE to find someone who is looking to unload the whole kit and caboodle (Wheels with hub, computer, etc.) - It seems that most of the items listed are without a computer, so finding one compatible would be my next step.
Can you just let me know if I am in the right ball park in items to look for? - OR if you have thoughts on others you think may be better? ALSO - is this even a question I should be sending to you? I am sorry if it is supposed to go to Rich! Let me know so I do not make the same mistake over again. Thank you so much for your help! -Amy
That is good to know. Thank you! I'll keep you posted on the power meter search
. I will be in touch again later in the week. I have my testing, so I will let you know how it all goes. Thanks again!
Good Evening Coach! Grrrrr.... technology is not my friend!
My bike test was this evening. I am still on the trainer, but happy to say that I have an outdoor ride planned for Saturday. (Finally!) For what it's worth, the ride was great! I felt good. -Strong throughout the whole tt. Averaged 154bpm. Bad news is my rigged computer did not hold up. Tried and tried to get the read for speed/distance/cadence before starting and could not get it to work. (Not sure why! Perhaps one of the sensor batteries...still not sure. I'm thinking it is a sign from the gods that winter trainer rides need to be OVER and its time to get out into the real world!!!!) Anyway, I do not really have any numbers to report. But I do feel good about the session and overall I think I have built strength on the bike through this OS. I look forward to riding outside and seeing how any of this translates. Run test is on Sun. Hoping for a good one! Thanks -Amy
Enjoy this nice weather! -Amy
Hey Coach P - Another good weekend. I am not sure if you read my last post, but here are some updates:
The power meter arrived. All is well. Even with the aid of you tube, changing the cassette was beyond my mechanical ability, so I brought it down to my bike mechanic. (A little shout out to Zane's Cycles in Branford, CT because they have AMAZING costumer service!!!!
) They were able to get everything hooked up and paired with my garmin. *He did have a little trouble getting it synced with my forerunner 310xt, but did the best he could. He said that the numbers may not be calibrated 100%. His guess was that perhaps the powertap needs to be updated---in which case it might sync better with the watch (which is new this year). However, he also said that as long as I use it to establish my own baseline #s and train accordingly with only this device, it shouldn't matter too much. Do you agree? I rode 30 miles with it on Sat and just observed the #s -trying to figure out what is what. I REALLY like being able to see the work/effort I'm putting in to the pedal stroke. I think it is a good motivator! So, my question now is this: since I am switching to power, how should I transition? I am on week 2 of swim camp. Should I do a bike test this coming weekend to get new #s?
I got all the swims in this week for wk 1. I enjoyed the workouts and even came out with some improved golf scores!
Running: -I ran that other race (I mentioned in my last post) today. The course was VERY similar in terms of ridiculous hills. -So they compare well. My time this morning was slightly faster than last week (only 25 seconds, but I'll take it!!) -Also took 3rd female overall (small race!) which is always good for the ego
If you have a moment to respond regarding the bike training, that would be great. Thanks so much! -Amy
Your 10k times show the training is on track...so we have to take confidence in that. I like where you are at right now...so let's keep it rolling!!
Hello Coach P! Sorry it's been a bit since I have checked in. I have a few things to report: Swim camp went well. I hit all the workouts and feel good about swimming as much as I currently am. (Not fast, but working on improvement!). This past week I shifted into the HIM plan at week 12. It happened to be a testing week, so I just went with it. The bike test was on Tues. Still a bit new to power, and not 100% sure of the calibration on my meter (thinking it may be reading a bit faster/stronger than I am...), but I was curious on how the test would go. All in all, I was happy. I think the difference with the power meter is that I can see when I am "really" working and when not so much. -It kinda keeps you honest! For the 5 min test my speed: 21.7 watts: 208 HR: 160 and for the 20 min test, speed: 18mph/175W/155bpm. I do not know if all of this is good or bad, but it was fun to measure!
The run test was Thurs. YAY! My 5k time improved. 21.49/173bpm pace:7:01 - very satisfied with that improvement. The rest of the week was decent, but I currently have no gas in my tank. (It is Sunday. I just returned from my daughter's soccer game. My intention was to get my long ride in (had to swap sat/sun workouts because I had an out of state trip yesterday) --but I am SO exhausted. My body is saying REST, but the guilt from skipping the workout is getting to me. I have missed very few workouts through the outseason until now. I have had to switch things up and make adjustments here and there, but overall, I get it in. Today, however, I think I need to just let it go. I watched the week 12 video which basically tells us to NOT skip at this point, so I'm struggling with the decision even more. But I will take stock of sleep and nutrition and try to keep everything in balance for healthy weeks ahead.
One of the questions I have is about days off. Do you think it is a bad idea to combine (say a swim and run day) in order to have one complete day off per week? (In looking ahead over the next several weeks it pretty much calls for something everyday. (There are some weeks with a Sunday off, which is nice!) I will do this if you think it is best, but the mental part of knowing that one day per week is "off" has helped me in the past. I do not mind doubles. Especially combining a morning swim with an evening run. But I also understand that you and Rich have designed the plan the way you have for good reason. Please let me know how detrimental you think doubling to make room for one off day per week would be to my overall performance. It is not something I NEED, but it just helps me manage the mental side of things with a bit less stress on me (and my family).
I apologize for the VERY LONG post. Hoping all is well at your end. Should we schedule another call over the next few weeks?
Thanks again! -Amy
Thanks! Currently I am on week 14 HIM, which I am training on through 6/28, then I switch over to my IM training until my event on 8/16. I am currently in "crazy mode" because it is the end of the school year for teaching as well as my kids sports, etc. Things will settle down as soon as school lets out. In the meantime I am trying to train with efficiency! No wasted workouts.
And I am REALLY trying to be diligent about my sleep. (This is the main reason I have not posted as much as I would like. The only time I really have to get online for my own enjoyment ie; checking out the good info from the EN folks, is at night before bed. -But the screen time really sucks me in and I tend to stay up later than I should...which cuts into my sleep...soooooo no bueno! Otherwise you would hear from me more!) This week I took Monday off and moved my swims to T, TR, F. We will see how that works! I will be in touch again soon!
Hi There Coach! I am just checking in. Although this week is extremely busy, and I have to do some rearranging, I am determined to hit all of my workouts as best I can. Last weekend I did my race rehearsals for swim/bike. All went well overall. I do think I need to focus on proper nutrition on the bike however. I felt fine throughout the ride, but did not take enough in. (I was trying to "squeeze" in the ride before my daughter's soccer tournament, so I rushed out of the house without much prep.) I will plan better for my ride this weekend. I have some questions regarding my long run; It has been a few years since I have "raced" marathons. Once upon a time I was able to train at a marathon pace around 7:20, but NOW that I am OLD I feel like my current MP of 7:57 is kind of pie in the sky. The longs runs on my plan call for x amount of time at MP, then shifting to (about) a tempo, then a fast finish for the last 10 minute push. Yikes! I will tell you that I am NOT there. At the point I am at now, I am able to maintain a pace of about 8:30-40ish for the long runs. So, it is getting to me a little on the mental side of things. I was thinking of tweaking things a bit, just to avoid frustration. Perhaps if I shoot for the marathon pace, or even a little faster for shorter periods during the long run? (For example; moderate pace for 12', MP8', TP5' then back to moderate pace, and repeat.) -I am just thinking of this from the top of my head, it doesn't have to be exactly as stated here. I am not having any problem hitting my numbers on the shorter (interval/threshold) runs. It is just the long runs that have been a bit of a bugger pace-wise. Let me know your thoughts when you have the opportunity. Thanks so much! Have a happy Memorial Day!
Happy Memorial Day! Great weekend for training in New England! Quick question regarding the swim workouts from this point forward. The majority of my swimming will now take place in open water. I have managed the workouts pretty well thus far in the pool because all distances are clearly defined. Can you tell me how I should adapt the prescribed workouts to my OW lake swims? (I am assuming I should just use time, instead of measured distance?) Perhaps there is more information about this on the site that I just haven't found yet. Thanks so much!
+ Great form
+ Good sighting (straight swimming)
+ Practice drafting
IF you can focus on those three, you'll be all set. Bonus if you want to "push" your effort...I do it by counting strokes vs messing with the watch. I swim 60 strokes per min at tempo, so I count like 180 for a 200, etc...but I like counting.
Good luck and be safe!
Sounds great! Thank you. One of the local series tris just began this week. I met a fellow EN teammate (Chris Love). He found me (because I had the visor on) and introduced himself. I have to say, it was so great to chat with him. The team is such a welcoming bunch. I am happy to be part of it! Perhaps I will meet more of you at Quassy this Sunday! P.S. The tri went great! All 3 disciplines felt strong. Woohoo!!!!