February OS 2018 Week #14 - Final Test Week
Here we are at week #14 - the final test week! Hopefully, everyone overcomes any butterflies and gets through their tests successfully.
We are supposed to take our final FTP test. I will use Zwift. Hopefully, everyone is used to the format (as painful as it may be.) It is basically a warm-up, a lactate threshold 5-minute test and then 20 minutes all out. To get our FTP, we take our average watts from the 20 minute interval and multiply it by 95%.
For the run, it is recommended that we do a half-marathon. Alternatively, we could run a 10K. This may seem a bit surprising since we have been doing 5K tests for the rest of the out season. However, we are supposed to go longer to see where our VDOT is for a distance closer to our IM/HIM runs. I will go back to a flat, relatively car-less park near a beach by my house and do 13.1 miles this weekend. It will be painful, but a good workout and a very good data point to set my run pacing for my HIM race plan.
Next week, I get back in the pool. It is has been months since I had to jump into a cold pool at 5:15 am... I, um, can't wait to get back at it. In the middle of my "swim camp", I am doing the American Zofingen duathlon with a contingent from EN. I am doing the half distance - 2.5 miles out and then back on trails up a small mountaintop, then 29 miles of hills on the bike, followed by the same 5-mile run, another 29 miles on the bike and finally a third time up-and-back on the mountain for my third run. After the duathlon, I will start honing in on my HIM in August. Oh, and I signed up for the Philly marathon in November. (Next year, I will shoot for my second full IM.)
It has a been a pleasure working with everyone in this Outseason. Wishing you all great success this race season! I will be looking out for you on Strava and the EN homepage. Knock 'em dead out there this year!
We are supposed to take our final FTP test. I will use Zwift. Hopefully, everyone is used to the format (as painful as it may be.) It is basically a warm-up, a lactate threshold 5-minute test and then 20 minutes all out. To get our FTP, we take our average watts from the 20 minute interval and multiply it by 95%.
For the run, it is recommended that we do a half-marathon. Alternatively, we could run a 10K. This may seem a bit surprising since we have been doing 5K tests for the rest of the out season. However, we are supposed to go longer to see where our VDOT is for a distance closer to our IM/HIM runs. I will go back to a flat, relatively car-less park near a beach by my house and do 13.1 miles this weekend. It will be painful, but a good workout and a very good data point to set my run pacing for my HIM race plan.
Next week, I get back in the pool. It is has been months since I had to jump into a cold pool at 5:15 am... I, um, can't wait to get back at it. In the middle of my "swim camp", I am doing the American Zofingen duathlon with a contingent from EN. I am doing the half distance - 2.5 miles out and then back on trails up a small mountaintop, then 29 miles of hills on the bike, followed by the same 5-mile run, another 29 miles on the bike and finally a third time up-and-back on the mountain for my third run. After the duathlon, I will start honing in on my HIM in August. Oh, and I signed up for the Philly marathon in November. (Next year, I will shoot for my second full IM.)
It has a been a pleasure working with everyone in this Outseason. Wishing you all great success this race season! I will be looking out for you on Strava and the EN homepage. Knock 'em dead out there this year!
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Comments
Im a week into swim camp and it’s slowly feeling normal again. Keep up the work leading into the rest of your season, Feb OS can be tough since it’s considered a late start with less participants so CONGRATS everyone. You are now prepared to crush the rest of your season!