FL 70.3 week 17

Jan Schorpion

Welcome to week 17!! This is the home stretch before we begin our taper. 

This week includes a bike test to fine tune that FTP prior to race day and a RR run and swim. Especially that RR is important as it includes pacing and nutrition like you would do on race day.

My key workouts for the week will be the FTP bike test and RR run. I last tested my FTP outdoors on 1/15 at 279W but this seems a little high right now. I have been doing my trainer rides at FTP but not outdoors, so I think I may have lost a few watts outdoors ( or I am just not used to it) but I would like to have an accurate number. I will then test that number at this weekend's Great Clermont Tri on Sunday. Therefore no long bikes this weekend for me, and the RR2 the weekdnd after will be super important to do. RR run will be on the treadmill again as I need to get it in before work that day. 

I wish everyone a great training week and continue with posting !!

Tom Box

Came down with a cold this weekend so didn't do the Sunday workouts and slept nearly 10 hours last night! I did get in the pool for an easy steady 30 minutes. I'm not sure about doing the bike test this week. I will have to wait and see how I feel come Wednesday. If I'm still not up to par then I'm not sure how useful the numbers will be for me. It would be nice to get some outside numbers which may not happen until next week.

Paul Hough

Rainforest hike today. I may try the FTP test Thursday.

Jan Schorpion

@Paul, congrats on your 3rd place AG at PR 70.3 and the WC slot. Looks like all of us will be chasing you at FL 70.3

Paul Hough

Thx Jan. I need to see what Rich thinks about Florida. Not sure whether I should go all out now or build through it as part of my training for Sweden. Meanwhile, today I jumped into the water below La Mins falls. The tour guide said it was about 65 degrees. No wetsuit but what the heck.

Jan Schorpion

Did my FTP test and as suspected my FTP dropped a few watts. 279 --> 270. The last few times I tried to ride at FTP outside it just seemed incredibly hard to maintain. This may be more accurate, however, I tested on the exact same segment and covered 8.8 miles today , last time it was 8.2 miles. Today I did have more tailwind than last time so that would explain the difference in distance. But I wonder if because I had so much head wind last time I skewed my numbers a little upward and therefore when I am not riding into the wind it was so much more difficult. Any thoughts? 

3/18 https://www.strava.com/activities/270202552/laps

1/15: https://www.strava.com/activities/241402105/laps

Paul Hough

Jan - yes, I find it easier to hit power targets when I am riding into the wind.

Tue - 30 min OWS at San Juan in the AM and 10 mile active recovery on the drainer last night.
Wed - Vacation over. AM - Swim 4600 yards plus easy 3 mile jog. Hamstrings still tight from cramping. Will be doing 15 miles on the drainer tonight: Spinervals: Recovery and Technique.
Thu plan - Easy 4 to 5 mile run in the AM, and FTP test in the PM assuming I feel strong enough.

Tom Box

Bring out the violins, wine and cheese! It's been an interesting 1 1/2 weeks for me culminating in a failed FTP test today. I admit, I didn't have high expectations for actually getting meaningful results but I thought I would give it a try and at least get a solid workout in. The last two weekends have been busy with weddings to attend. First in Pittsburgh and the last weekend in central Oregon 3 hour drive from home. On top of that, I've been fighting a cold the past week so I've missed several workouts and just today am starting to feel better. So I get up to do my test before work leaving myself a little over an hour for the ride on my trainer. Fire up the computer and it's in the middle of one of the longest updates known to mankind. By the time it's updated I now only have 45 minutes for warmup and testing which is not enough. But I did get into the 5 minute vo2 test and was only hitting my FTP numbers so I knew it wasn't in the cards anyway today. I really want to do this test outside with my race wheels anyway so I hope to maybe do that next week.

Tweaked a muscle in my hip on last weeks long run so I may have to juggle my race rehearsal run tomorrow for another day.

Ok, whining over. Back to work! (Training work that is)!

missyschorpion

Woke up with a bit of a stomach bug. Had to bypass the full RR run but was able to log a solid 6 miles, with intermittent queasiness. I work in pediatrics so my body is generally pretty good at fighting these things off. I'm hoping to feel better for the Oly Tri this weekend

Paul Hough

Ran 5 miles this morning and did my FTP test tonight...first successful test since last summer. I hate these more than any other workout and I fail 2 out of 3 times. I always test indoors using the same protocol...Spinervals #27, "Threshold Test and Sufferfest". I went up 15 watts from what I was estimating on my last 2 busts. That may sound like a lot but that's only because my FTP was in the basement and I finally gave myself some rest...one OFF day and two easy days after San Juan.

Jan & Melissa - when do you guys move?

Tom Box

Did my swim race rehearsal this morning. Was pleased with my results since I really didn't know where I would fall. Averaged 1:34/100 yd. Hope to do that on race day!

Jan Schorpion

@Tom, great work in the pool. That would make for a nice swim time on race day. Hopefully you will be able to get the FTP test done next week.

@Paul, Melissa and I are moving on Friday. Unpacking on Saturday and Sunday, hopefuilly squeeze in a RR bike and run on Sunday.

 

Paul Hough

See Tom...that is what I am talking about! Did you swim in college? I couldn't hold that pace with fins!

Fri AM - swim 3900 SCY + 4 mile easy run. PM - 40 mins in the gym + rebuild bike

Jan and Melissa - good luck this weekend...moving is hard work.

Paul Hough

Sat - 30 min run and 3.5 hour bike as prescribed. Plus 3000 yards swim after that not like it's going to help me catch Tom!

Tom Box

Paul, didn't swim in high school or college. I'm an adult onset swimmer. Lots of lessons and my skinny shoulders don't have to push as much water out of the way is my theory. It's going to be hard to hold you off on the bike. Nice bike split in PR!

Did my 3.5 hour bike yesterday as prescribed. Haven't run in a few days so that has me a little worried. Going to try it again this morning and see how it feels.

Tom Box

ABP ride done this morning. Tried to run the 20' before the ride but the hip started flaring up 1/5 mile into it so I shut it down. I'm a little worried about my run training right now. Looks like I might need to take the week off from running. Going to call the therapist tomorrow and try and get in soon. In the mean time, will bump up the swim and bike volume to take up the slack.

Paul Hough

Tom - good luck with your hip...always sucks when you are ready and willing to run, but can't.

Me - I ran 15 miles in the heat today. It wiped me out but I felt good about it. Threw in some yard work and 4 hours at the office to make it a solid day.

Jan Schorpion

@Paul, that's putting in some work on a Sunday. It was hot today, hopefully you got those 15 done early today.

@Tom, I hope the hip feels better soon. Smart to not overdo it this week with the running. Your run fitness is there, best to let the hip recover and feel good on race day. 

Melissa and I did the Great Clermont Tri (olympic) today. 1st race of 2015. 4th AG for her, 2nd AG for me. Great to be racing and not training. 

Paul Hough

Congrats on the racing Jan and Melissa. Sometimes I feel like Clermont is my home away from home. Consider joining us at the January volume camp.

[Deleted User]

Lots of good work again this week guys and congrats to Jan & Melissa on great races.

I've been a little inconsistent since work conference last week, and silent on here.
Decided to prioritize the runs & bike, and try to get as much as possible outside given the still COLD weather.
Got a 13.1mi run in on the treadmill mid week, then 50 & 40mi rides in over the weekend.

Re the Bike Test, I've still not been able to test outside so decided to make that a VO2 session, and practiced riding my target watts outdoors.
Really looking forward to testing the race protocol this weekend.

Will write up my protocol and post in the other forum but my real challenge is getting a sense of how my watts/pace here (cold & somewhat hilly) will translate to Florida.
Have no idea if I'll be maintaining 19 - 20 - or more mph on the bike on a controlled / flat course.
Run pace could also vary quite a bit I guess if it gets hot. So trying to work that out.

Appreciate anyone's $0.02!

missyschorpion

Thanks David! Jan and I were in the same boat as you training in Philly and racing in FL. The heat was a bit tricky to get used to. I think I didn't pay enough attention to that in last years race plan and ended up slowing down at the end of the run. Sounds like you are already prepping for that- so I'm sure you will fare better than I did. Also, if you haven't already, check out the EN tips for racing in the heat on the Wiki. Hope everyone is having a good start to this week!