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December Outseason Week 5 Bike AND Run Thread - Test Week - We don't need no stinkin resolutions!!

Woohoo; for those of us going in to week 5, it's test week suckas!!!  After not completely falling off the bike wagon over the fall, and now with 4 solid weeks of OS, I'm ready to see where I am.  The last time I tested was around March of last year, and based on Zwift numbers, I think I'm up for a new PR.  Will run my P1 pedals as well as smart training to zwift, and will be interesting to see how far they are apart.  Not sure what that means for outdoors, but it'll be something to think about if there is a big delta between the two.  

Did an easy 4 miles today.  Nothing to write home about, other than it being the first run this year below 32 degrees.  Freezing here in South Carolina.  Feel bad for my peeps in Montana, who are suffering through some "feels like" temps in the negative 50s.  That there is treadmill weather:o)
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  • Well, I'm on Week 6.  Didn't do too much today.  I slept in until 10am, then got up and went to the gym for an hour.  I followed that with a short 2.63 mile run.  Then the eating began.  So glad the Christmas season is now in the rearview mirror.  181 days until IM Norway!
  • Buggers, that is always fun.  Did the longer Zwift FTP test, and came out to a 253 FTP, which is a bump of about 22 from where they had last put it based on previous rides.  Ran power to head unit from P1s, and only had an FTP of 221.  That's about where I was last year, but I feel quite a bit stronger, so not sure what to take from that.  As I'll continue to do a majority of rides on Zwift, with power from Elite Direto, I'll continue to use the 253 number.  Works out to about 2.9 w/kg...sucks being a bigger guy.  I'll keep working on body comp as well, with goal of about 180lbs or less by 70.3 Florida.  Rode about 175w at about 185-190 last year, and wasn't the best bike split.  I let the training slack going into it, so looking forward to sticking with it this year.  Will likely jump out of OS in about 4 wks to get into the Half plan for 8-9 weeks prior to race day.  

    Ran a quick little 5k after the test.  Felt good.

    Anyone else test?  Thoughts on huge delta between Zwift/trainer and P1 FTPs?  
  • @Mark Lane  nice bump and great testing!  Bigger guys means bigger leg muscles....make lemonade with those lemons!

    3 X 10' for me this morning.  Tested about 10 days ago and got a brand new shiny FTP.

    https://www.strava.com/activities/1337284769
  • Go team!   After rolling out of bed @ 10am yesterday, it was all I could do to just get up in time to go to work today.  But I did get in 1800 yards at the pool during lunch.  After work I ran 3.7 miles and then got on the trainer to race the PrettyBoy Reservoir route on Rouvy.  The course was only 20.3 miles but had 1906 feet of gain.   Pretty good day.  I'll get my FTP work in during Sunday's race.
  • 7.22 miles tonight ... outside @ 45 degrees w 14 mph hour winds.  That is COLD for here although I realize it would be balmy weather for Minnesota ... don't cha know!
  • edited January 4, 2018 4:55PM
    @Paul Hough @Mark Hickman you guys are looking strong and consistent - leading the Dec OS!

    TRP Run for me yesterday: https://www.strava.com/activities/1339608783

    1 X 34' @ .94 IF bike on Zwift, main session this morning: https://www.strava.com/activities/1340470111

    Excludes warm up and Z3 work.  Trying to make it through a tough 24 hours and stay on the horse due to work issues and solving problems in my head until ~1 a.m. last night....

    KMF!


  • Big 34 min Z4 interval by @Shaughn Simmons!!

    I had a good day today.  After 4 straight days of sleeping in, I finally got back on my normal schedule and started the day with 90 mins on the bike including the assigned Wk 6 14 x 1 min V02 intervals.  At lunch, I went to an outdoor pool with good heaters and swam 2000 yds.  This evening I hit the gym for 45 mins of strength and core work.  However, my right shoulder is problematic despite all the rehab work I'm doing on it.  I may pull the plug on swimming for awhile if it doesn't turn around in another week.  
  • Nice work @Shaughn Simmons!  I was able to push .96 for about 45 minutes during a race today on Zwift.  Felt good to be able to do that at my new zones...think I would have been scared to do that last week.

    @Paul Hough; I haven't even been to the pool yet:o)  Thinking I may start back slowly in a couple of weeks.  Just get the feel back before jumping into swimming any kind of sets.  Hoping my shoulder continues to hold up as well.  I seem to get more pain in mine during longer runs than in the swim...usually starts to get pretty sore around 7 miles in.

    Not doing the run test this week, so stayed on a little more normal schedule.  Did 7.2 run in 60 minutes last night while waiting on a snowstorm that never came.  Rode for an hour this evening and then did 1 mile on the treadmill.  I really hate running on that thing.  Can't seem to stand it for very long.
  • @Mark Hickman Sweet baby Jesus!  .96 for 45' is bada$$ territory!

    @Paul Hough  -my left leg cramped up when I read 14' of Vo2 work!

    FTP work on Zwift this morning for me: https://www.strava.com/activities/1341966957

    SS


  • Woohoo - somewhat easy day.  I did 90 mins on the bike to complete an assigned route on Rouvy.  I've done 4 of 5 tasks to get to the next level.  Only thing left is climb 4000 meters in 7 days.  That needs to wait till the week after next when I attack the hills.  Ran 3 miles tonight.  

    Bummed around WTC at lunch today and spoke with the Legacy coordinator.  I'll be heading to Kona in 2020.  I would rather have KQ'd but banging out IM's year in and year out isn't easy either, especially as the years are piling on.
  • @Paul Hough Congrats on going to Kona...not sure if I'll ever get to the big island for that race.  Unless I step it up and do a whole bunch of 140.6s.  Only have 3 in the bank, with none planned for this year.  Thought about doing 3-4 for a few years just to make legacy status, but not sure the value is there yet for me, nor do I think I have the wherewithal to withstand/sustain that much training.  Maybe someday.  In the meantime, I'll just keep on working at being faster at the shorter stuff.

    Ended my run streak yesterday and took the day off from training.  I've been pretty fatigued over the last few days, and think I needed a rest.  I finally signed up for Trainingpeaks membership, and looks like my the delta between my fatigue and form numbers has never been higher.  Perhaps I've ramped it up too quickly, or maybe that's normal for the out season.  I've tried to attach it the screen shot here if anyone who has been using it for awhile wants to chime in.  

    Anyway; after a 20 minute warmup, rode 60 minutes at 90%, then low zone 3ish for another 30 minutes.  Will take another day off from running, but plan to do 10 tomorrow.  Monday is driving to Alabama for 5weeks of school.  Hoping to get a 2-room "suite" at lodging so I have enough room to set up trainer.  
  • @Mark Hickman... when I line up for Kona it will be IM #16.  That's the reality of the Legacy program right now. So far I've only doubled in two years.  Once a year is still a big financial and time commitment.  Meanwhile I'm ready to race tomorrow.  Should be good prep for IM Norway this summer.  I'm expecting water at about 59 degrees and the air temp at 48 degrees going out on the bike.

    Today...biked 30 mins easy and ran a quick 2.74 miles.  Put my daughter on a plane to go back to college and drove down to Naples for tomorrow's race.
  • @Mark Hickman Here is my PMC from 2011, chosen because it was literally coming "off the couch" - no training whatsoever for 3.5 months following a bike accident mid Sept. I followed the OS plan to the letter. Notice the relatively even slope of all the curves. The vertical line at 2/3/11, about 5 weeks into the OS, where we are now. Notice my TSB (what you termed the delta between fatigue and form) is -35. (The hitch in the giddy at that point represents a two week ski trip.) I never got below -47, and that was at the end of the OS when I did a Gran Fondo. So, yeah, I think the past few weeks indicate you've been doing "extra credit" as far as OS plan is concerned, and you do need to rest a bit, and be cautious going forward about digging to big a hole. Steady as she goes is the best way, to get maximum benefit coming out at the end of the 14 weeks. (This is just bike+run data, and ends with my pre-IM taper for Coeur d'Alene.)



    My 5K was disappointing today. 10 sec slower than Turkey Trot. I think the 14 hour weeks over the holidays with 5-6 days of Zwifting each week was a bit too much for my legs. Got my usual 2nd place to the same guy who's been beating me @ 5Ks the past 15 years. 
  • Naples Olympic Triathlon today.  Never did a HITS race before. I thought they did a good job at this one.   

    14th of 90 finishers.  2:31:02 with a 5:50 T1 time.  I was so cold I bumbled through transition.  It was 46 degrees and breezy when I was setting up in the morning, and the water was 58 degrees.  About 200 yards into the water I felt fine, but only because my feet apparently had gone numb.  I didn't feel them again until after the 1st mile of the run.  I struggled to get the wetsuit off, arm warmers on, vest on, gloves on, socks on... freaking slow!  Took it easy getting on and off the bike ... just too cold.  But it was great for the run.  I clocked a 50:02.  Had no idea I was seconds from a sub-50 ... can't remember when that happened.  Race predictor calculator gives that a 24:00 5K ... so there you go @Al Truscott ... a good measure of where I am.  I would take your speed any day!
  • @Al Truscott Truly, thank you for taking the time to provide some input to my PMC (how do I get you credit for an "answer" on the boards?).  With all the extra time available over the holidays, I definitely did a bunch of extra workouts, and rolled into the New Year with a -66 TSB.  After a few slower days (just an easy 45 minute run today), I'm back to -32.  Traveling most the day tomorrow, so will likely continue to improve that delta.  All this new info is quite an insight into managing the work we are doing, and looking forward to continue to learn what the numbers mean to me as an n=1.  

    @Paul Hough Congrats on shivering through a great race.  I've done some cold ones, but not sure quite as cold as that.  I often feel bad for HITS, as they seem to have a horrible run of luck on weather.  I did their Napa Valley race as my second half, and first "hilly" course.  It was pretty well run, and they seemed to really want to impress the athletes.  It's obviously not the spectacle of Ironman, but the price is generally pretty good. 

    Army fitness test on Friday, so may rearrange some workouts this week.  It's really not a big deal, but would like to see what I can do on the 2-mile run.  May just shorten the Wed/Thur workouts.
  • @Mark Hickman  I have Garmin Vectors and they run ~10% below my computrainer....and below predicted by wt/speed BTW.  Also Outdoors I do generally make a bit better power as well vs indoor.   One of the reason no Zwift w/kg is waaay off ie IMAZ= 20.3mph @150w/180lbs for example.  I'm sure your P1s are reading OK but indoors can be off vs outdoors - I think more so with peddle based it seems.
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