Question about testing 8 weeks out from A race
OK, here's where I'm at...
I am confident in my previous FTP test (indoors/tri position) and the resulting swag for the outside ride.
I did my BTD today and rode 3 hrs @ .8 with a VI of 1.05 (lots of short steep ups & downs). Connecting that with the swagged FTP, I'm pretty confident I'm in a good place. I'd give the ride an RPE of 8-8.5. So, if anything, I'd bump the swagged outside FTP down a few watts. But, I've learned that this isn't as much about finding that exact FTP 'number' as it is about finding that level of steady state riding that will give me a good bike and still give me a chance for a good run.
BTD Run was tough but not killer. Hills. Heat. Got sloppy with fluids the last hour. I may or may not have been able to hold it for another 7 miles but that wasn't what today was about anyways. Paces were pretty spot on for adjusting for terrain and heat. So, I feel good about that, too.
This upcoming week is Week 12 (8 weeks from race day) and it calls for testing.
I don't wanna. I feel like I can/could/should just keep hardening the legs/lungs with where I'm at. Toughen up at the level that I have. I'm a bit afraid that the risks of testing (mainly, run injury) aren't worth the rewards of getting a couple of watts in the Pain Cave (where I'll still have to swag outside) and a Vdot bump that might speed up my run workouts and I'm not sure that I even 'need' faster at this point. With my running history, I'm looking for solid and executed and held pace as opposed to going a few seconds faster. Still trying to put a season or two of solid running in the bank before I strive to push thru to the next faster level.
So, tell me what you think....
and thx in advance!
Comments
Regarding your FTP test, it's simply another great mid week workout so suck it up buttercup and do it. BUT you're also not a rookie. The longer steady multi-hour rides are much more important for dialing in your race goal Watts than an FTP test. (Confession time, I haven't done an FTP test in almost a yr and I'm doing an IM in 5 weeks and likely won't be testing before then but I do a hard 3hr ride every week and am using that to dial in my workouts and will be doing a full RAce Rehearsal next week to confirm it).
I agree that whether you actually test or not, a mid-week FTP interval set should be one of your key workouts every week. Your ability to do 2 x 15-20' or something in that range @ 95-100% of your assumed FTP should be "good enough" as a confirmation. In that context, you can use your weekly 5 hour and 3 hour rides, and your ability to hit your marks on those, as further, and even better confirmation of your FTP. The final "tests" of course, are your Race Rehearsals, which also confirms your off-the-bike running status along with your IF race-readiness. A pure 2 x 20 (2') test is not absolutely necessary, if you are doing those three weekly workouts and consistently getting into the ranges for the intervals indicated in the plan instructions. The hard truth, for most of us who have been at this for at least a couple of years, is that our FTP is not going to improve during the IM build phase of training. And the level of fatigue from the daily grind often results in a lower test result relative to our ability to ride steady for longer intervals, which messes with the head a little.
As to running, I basically do 1 or 2 real "tests" per year, a 5K and a 1/2 marathon in the winter season. Then I continue to validate those on training days, which I also use to lock in RPE and HR for my LRP and MP paces, getting ready to use that knowledge on race day.
Think I'm gonna just power thru this week.
Mon- swim
Tues- FTP bike and a good run: I may even do a 20'/2'/20' with higher goal watts. Won't give me a higher Test # due to terrain but I'll get a sense of possible swag bump?
Wed- TP run session and a swim: Have decided that my Vdot is where it is and I'm not going to get greedy this close to a race, especially when I'm this close to completing a full season w/out injury.
Thurs- FTP bike and a good run: adjust based on Tuesday's ride.
Fri- swim
Sat- Long Run before I go on call at 7, then a short 1hr HIIT bike if I'm not working all day. Possible swim.
Sun- call it a rest day, possible swim.
Chris,
Nothing to add of value beyond John and Al's comments. Its good to see you are still working towards that solid season making wise decisions with the run. If I'd had to link back to your post in the out season then you know there's concerns.
I don't want to jinx anything but I haven't had a year this healthy in, jeez, 6 (?) years. I would love to run a few seasons like this back to back to back.