Rafe Armstrong's coaches thread
I am back in for the November OS. Really enjoyed the OS I participated in last year. Started with bike test on the Sunday before the OS started with 20 min power of 282W and 268W for FTP. Likely left a little on the table as I was able to increase power throughout the 20 min. I had not done much threshold training near the end of the season so I didn't know what my capacity would be. I did do the 5 minutes before the 20 mins and put out 328W for that. Likewise I have not done much fast running recently and beginning VDOT is 47. I am 55yo, 170ish# 5'11" and more muscle than I need for triathlon as I came from competitive water skiing. Body fat is about 7-8% currently depending on hydration levels. I put info on old heads/tails spreadsheet as I didn't know if there was a new one available. Not absolutely sure about races for upcoming season. Trying to decide if I want to do IMTX or just go with Florida 70.3 in April. I just finished the season with a local 1/2 IM distance race finishing in 4:35 with a slightly shortened swim due to bouys moved because of high winds, bike very well in 2:21+, and ran ok in 1:45. Didn't run much this year due to severe sciatica (which I had never previously had). Also a week and a half ago did a 16 mile trail race finishing with a 7:35 overall pace and was happy with that.
Rafe
Rafe
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Also I did enter data into the head/ tails sheet but it was the old sheet and didn't know if there was a newer one. I haven't seen any goals added to it so maybe I put it is the wrong place? I added to the bottom of the sheet
Rafe
Your numbers are great for this time of year, so no worries there. As I have said before we don't need the run to be super flashy at this time of year, just consistent.
The info you need on the OS is in Training Plan central, I am on a plane now and can't check it.
http://members.endurancenation.us/TrainingPlan/TrainingPlanCentralPage.aspx#outseason