just returned from Lake Placid and training with the Rosses or as I call them, Beast 1 and Beast 2! That bike course is beefy most definitely....rode it twice but 65 km each time IAW with the time allotted on the plan. Swam in Mirror Lake with Steve Ross and saw a lot of Brenda’s ponytail during our runs! Leg feels great!
In LP, I got a 4 watt bump in my FTP yet my IF for both rides was .975. Based on that high IF number, I decided to retest FTP today. Had an issue with forgetting to recalibrate my power meter, it’s a long story, so although speed and cadence were really good, the power did not record properly.
my question is ....should I try the retest again? If yes, when is the soonest I should retest?
Thanks for your advice! Adjusting FTP per your suggestion....oh by the way, my running is coming along steadily....long Run was really good Wednesday....
Just a note to let you know injury I had is cleared up and I’m running 4 times a week. New FTP going to work out. Although I forgot to change it on my last ride and once again my IF was .975.....this is why I’m certain the new FTP is going to be right on the money....must be all the time I spend chasing @Brenda Ross while we ride.
@Coach Patrick Had 2 spectacular open water swims ...Sat and Sunday. First real swims since September....happy to report they were both great for time and form.....I love to swim.....wish I could love to run the same way but I’m trying
PB my long run today.....longest run of 13 km in 1 hr 25 min @ 6:41
i did weights for an hour afterward....
Also PB in my 40 km ride time of 1 hr 20 min. Received another bump in my FTP to 167. PB in my last OWS 1:56/100m for a 3.1 km swim in 59 min. I’m very happing the way things are progressing.
i have my first race of the season this coming Saturday. 5km Swim in Kingston and I was wondering how I should schedule this week’s activities in order to be rested for the swim challenge. This past weekend I swam 3 days in a row in OW including a 5.5 km race prep with nutrition. I also did a 13 km trail run...
Very excited for you. I hope you can share some pictures for us. There’s not a lot of tapering you need to do for a swim race other than taking the day off before and taking Thursday and Wednesday fairly easy. Hopefully you were able to follow the spirit of your plan and you will be able to get in a decent ride the day after. Good luck!
@Coach Patrick Hmm well read this too late. Friday was a brutal 4 hr ride with @Brenda Ross then drove to Kingston for the race. @Natalie Cayerand I swam beside each other...she slipped by me and hit the mat 2 minutes ahead of me...yeah us. I was tired but that was due to current making me tired. We finished, we are pretty sure under 2 hrs which was the goal. Will send pics later. I’m tired after 8 long days of training....taking tomorrow off.
@Coach Patrick just finished Musselman in 98F Africa hot heat on a Sunday. What should my plan be this week? We drove back from NY yesterday, 5 hrs. I’m going o schedule a call to discuss the race. It was the most brutal heat but I managed the conditions and adapted my race strategy. Brenda will tell you about the conditions while in LP.
I thought I would send you a note regarding my race from Sunday which I chalk up as a very useful learning experience
Well let’s just say it became all about course management due to the fact it was 98F all day with high humidity....Overall I wasn’t happy with my time yet it was evident from the days temps it wasn’t going to be anyone’s personal best. The bike ride was about 1 km longer but very enjoyable, couple of beefy hills and the rest were small rollers. There was a sketchy section of backwoods gravel that I could have done without. Only downfall was I couldn’t pee on the bike, so I had to stop and then my bottles needed to be rearranged..extra useful time lost. Noted for the next race....under things to do differently. Yet all that biking we did in the wind made the course feel like riding to Kemptville....it was all headwind with a little side wind to mix it up.
The run was a multitude of hills that did not look like hills on the profile. I was prepared for 2 big ones but there were back to back hills, up and Down over gravel and it was Africa hot. Seriously I have never sweated so much in any other race....no breeze ever. I took 2 extra minutes at every aid station to put ice in the bra, down the back plus drown my hat in the sponge ice water and put a sponge under my hat...well that’s gonna add 26 min to the run right there.....yet it was the difference between a med tent and finishing.....Then 1 mile from the finish I slipped on gravel cause I was watching guys play beer pong off the side of their boat....road rash on the hands and blood pouring out of my knee but I just said fuck it keep moving.
Here are the positives
I managed my hydration perfectly on the bike and run
My run felt good the whole way and nothing hurt
I peed twice!
Taking my water vest was the smartest thing ever.
I kept my watts on the bike and NP was mid Zone 3 the whole way.
IF was exactly where I wanted for race day 0.81
Negatives
Don’t run with new friends....who are slower ...when you get the heart rate under control...race your race. I realized that at Mile 8 rather than Mile 4. Added too much time.....20 min approx.
Peeing on the bike is a necessary evil.
The majority of riders on the course have no how to ride on an open course....
All in all it was a great learning experience in very difficult circumstances but that’s endurance racing...a series of decisions you make that affect your outcome every time.
Great to talk with you on the phone last week. I hope you were able to recover in time to get in at least one quality day on the weekend. Brenda went out of her way to tell me how miserable that Race was :-)
My race report for a Steelhead is done and in the file. I also sent you a PM with an article regarding the race. Please let me know if you have read them.
@Cheryl Turpin - Thank you for the heads up! I do not do personal messages in the forums, have not since 2009. You can always message me here or do use the chat button. I have to do the reading
YU GOT THIS. plenty of nutrition please. Also consider making it three one hour loops so you have a chance to refuel and go to the bathroom and take a bit of a mental break.
I usually worry about not being able to continue on if I’m too close to home, but every time I end up doing the Loop Run it’s always better than I had originally thought. Even if it means looping from your car! Good luck.
Funny you should mention 3, 1 hr loops as that is the plan on Saturday per Brenda’s suggestion....at the end of each loop...refuel, bathroom etc. It’s about endurance not speed and I will just keep repeating this to myself.
Thanks for your advice. As always, you are right on the money.
Have a great weekend and I will let you know how it goes.
Comments
just returned from Lake Placid and training with the Rosses or as I call them, Beast 1 and Beast 2! That bike course is beefy most definitely....rode it twice but 65 km each time IAW with the time allotted on the plan. Swam in Mirror Lake with Steve Ross and saw a lot of Brenda’s ponytail during our runs! Leg feels great!
In LP, I got a 4 watt bump in my FTP yet my IF for both rides was .975. Based on that high IF number, I decided to retest FTP today. Had an issue with forgetting to recalibrate my power meter, it’s a long story, so although speed and cadence were really good, the power did not record properly.
my question is ....should I try the retest again? If yes, when is the soonest I should retest?
Thanks
cheryl
No need to retest....just move the number up 10-ish watts and ride to that number. Worst case we dial it back down a bit.
My guess is that you have seen some improvement now that you are outside, so let's see if it sticks!
You're a
~ Coach P
Thanks for your advice! Adjusting FTP per your suggestion....oh by the way, my running is coming along steadily....long Run was really good Wednesday....
Just a note to let you know injury I had is cleared up and I’m running 4 times a week. New FTP going to work out. Although I forgot to change it on my last ride and once again my IF was .975.....this is why I’m certain the new FTP is going to be right on the money....must be all the time I spend chasing @Brenda Ross while we ride.
PB my long run today.....longest run of 13 km in 1 hr 25 min @ 6:41
i did weights for an hour afterward....
Also PB in my 40 km ride time of 1 hr 20 min. Received another bump in my FTP to 167. PB in my last OWS 1:56/100m for a 3.1 km swim in 59 min. I’m very happing the way things are progressing.
i have my first race of the season this coming Saturday. 5km Swim in Kingston and I was wondering how I should schedule this week’s activities in order to be rested for the swim challenge. This past weekend I swam 3 days in a row in OW including a 5.5 km race prep with nutrition. I also did a 13 km trail run...
thanks
Cheryl
cheryl
I thought I would send you a note regarding my race from Sunday which I chalk up as a very useful learning experience
My race report for a Steelhead is done and in the file. I also sent you a PM with an article regarding the race. Please let me know if you have read them.
cheryl
gotcha. I will paste everything here
Here is a little something for you to read
https://triathlonmagazine.ca/racing/top-canadians-70-3-steelhead/
Cheryl
Coach Patrick
starting the Marathon Balanced Beginner Plan on Monday August 27th and I am making the following modifications . Please tell me your thoughts
Monday - rest or Yoga or Swimming
Tuesday - Run - 60 min
Wednesday - Bike
Thursday - Run - 60 min
Friday - Strength Training
Saturday - Long Run -120 min
Sunday - Long Bike (2 hr ) with short run off bike (30 min run)
Cheryl
@Cheryl Turpin I love the modifications! Especially how you prioritize the long run on the weekend.
Remember the weekday focus is on quality, the weekend is Endurance.
You might have some residual fatigue from the tri season so be prepared that it could take you a wee or two to feel “normal” in training!
Coach P
Yes I’m feeling fatigued after my Vdot test today....my schedule calls for a 3 hr run on Saturday 😱. May not be pretty but I’ll get it done.
YU GOT THIS. plenty of nutrition please. Also consider making it three one hour loops so you have a chance to refuel and go to the bathroom and take a bit of a mental break.
I usually worry about not being able to continue on if I’m too close to home, but every time I end up doing the Loop Run it’s always better than I had originally thought. Even if it means looping from your car! Good luck.
Funny you should mention 3, 1 hr loops as that is the plan on Saturday per Brenda’s suggestion....at the end of each loop...refuel, bathroom etc. It’s about endurance not speed and I will just keep repeating this to myself.
Thanks for your advice. As always, you are right on the money.
Have a great weekend and I will let you know how it goes.
Cheryl
can’t wait for the report!
ps hope you had a nice BBQ with Team Ross as well!