Rachel's 2016-2017 Micro
Hello from the Great White North!
Been up here for almost two months now and life is good! New job is currently pretty much 9-5, which is like half of what I was working before, so yay for training (and sleeping, so much sleeping!). I had pretty much lost ALL my fitness, but it is coming back. Bike is actually not horrible in terms of power, but my run really took a turn for the worst. Apparently not running for a few months isn't a good idea... Endurance is finally coming back on the run, but my speed is slow. Anyways, real question is those freaking hills. You know, those things I didn't have in Chicago but now have lots of. From where I live, I can actually do a flat run, but figure if I have hills, I should use them, as I currently really really suck at them. My main issue seems to just be I get super out of breath and HR skyrockets. This is probably tied to not using my glutes at all. Oops. I want to make this weakness a strength, so I want to incorporate hills purposely at least in one run a week. Question for you is, which run(s) is/are most appropriate to start adding hills in. I'm currently in the OS. And what is the best way- long gradual climbs, repeats on shorter stuff, etc. I'm making this the year the flatlander learns to climb!
Thanks P!
Comments
I can't believe it has already been two months assessment I'm so happy to hear that you're settled in and on a good schedule.
Considering the wavy out season is constructed, I think your best bet is to incorporate some rolling hills on Wednesdays. There's no need to do short steep hills in a run right now, simply not part of how we train in the winter. Over time you'll get better at running the rolling hills.... And we can save the actual repeat running for in season.
In the meantime, you're welcome to go hike the heck out of those steep hills. Any chance you get to be outside into go up and down will be great practice, With low stress, using your glutes and good form.
How does that sound?
~ Coach P
Anyways, my FTP was obviously pretty low since I was a sack of potatoes for months, but now I'm hitting my FTP intervals at like 1.04-1.05. Should I go ahead and bump up my FTP a bit, or still try to keep to my current targets so I don't hate myself later? Feeling good things for this season!
P.S. I might attempt to run in -8 degrees tomorrow morning. That is how badly I hate the treadmill. Wish me luck!
Let's put the bike FTP up like 5 watts. I think that should be enough!
I am so pumped for you, nice work!
~ Coach P
Standing by,
~ Coach P