Input to lower bike split
I am trying to put together a fall and winter plan that will increase FTP on the bike while maintaining current run fitness. The Nov. out season seems like an obvious choice, But I am wondering if it needs to be modified at all. I recently raced CDA and rode too hard on the bike (TSS 351) and predictably hurt the run. That bike split was around 6:15 and I would really like to think I could get that under 6 hours without destroying the marathon. I'm not sure this is realistic, but I know the only way to this is raise the FTP. I read race reports and you people are amazing, so I am looking for any input on modification or ideas I need to ponder. I'm 55 so that needs to be considered also. I have worked pretty hard on the bike over the last couple years so threshold work and peak interval are not new to me. Would the get faster plan also be a good fill in between now and the Nov. out season or is there something that could be more effective? I look forward to your input.
Sid
Sid
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Yes VI was way too high at .75. I knew this the whole ride but felt good and thought I knew better. Lesson learned! I hit a pot hole on the second half of the ride, lost my garmin and turned around to go get it. Lost probably 5 minutes there to explain part of the slower second half of the bike. Started the run well under control bit just ran out of gas. HRM didn't work all day so I'm missing a huge chunk of data there. Thanks for the input!
Is z realistically attainable over now and then? What gains did you get last year in the OS? Did you follow the plan as written? How much gain did you get two years ago?
If you have a couple years EN style work the gains will be harder to come by. For me this means the bike focus could have a big effect and you may have to re-difine "worked pretty hard" or up that to worked really hard to get more gains.
The bike focus would be the way I'd start.
Down the road look at your equipment and see if there is any speed you can muster out of position, tires/tubes, wheels. Bike fit and equipment can also help move you along the time spectrum. A local bike fitter you trust or Todd at TTbike fit.
As you move through the season the big bike/big triathlon weeks have an impact on fitness, maybe you need some additional saddle time to work on that 5 hour power for IM.
Once you have the race and some team input, fire up a thread with Coach P.
You also need to ensure, come race day, you can hold that aero position all the way to t2.
Also don't underestimate the contribution "endurance" on the bike can contribute towards not slowing down when the going gets tough.
I'll be writing a post on this subject when I get home in late September detailing my experience of my build for yesterday's World 70.3 Championship using WKO4 and Tim Cusack (spelling?) from WKO4. Anyway, I had a TSS of around 210 and a very high VI on the toughest bike course I have ever ridden, and still ran very well for me on a very hilly and hard run. I put that down to the boost I got from the structured "endurance" training.
As @Edwin Croucher advises, first document your race plan for the year and define when your KEY IM race is next year.
Then back into a plan that begins with the OS, a 1-2 week break, followed by the Get Faster plan with a bike focus while maintaining run durability. Request Coach P guide you with your annual training plan.
That will lay a good foundation for a strong and improved w/kg improvement. I say w/kg because this metric requires you to focus on both FTP and body comp, both of which ultimately play into your progress.
Finally, once you fall into the last 8 - 10 weeks of your IM plan, you will want to focus on your 5.5 hour w/kg output and your ability to drive NP as close to Avg power (low V.I.) as possible on similar terrain as your Key race course.
That is a mouthful but good wisdom for you to follow into next year. Stay close to the team and don't make this a solo journey along the way.
SS
The Hoff Holiday Weight Loss challenge beginning Nov 1 will help you out with this as well!