9 weeks come Saturday! I started the 12 week intermediate 2.5 weeks ago, missed the 2nd day but have 15 consecutive days without a missed workout since, looking forward to the triple workout Saturday and a day off on Sunday!
I'm going to have to break up my triple workout on Saturday. My son has a soccer game at noon. I'll do my four hour bike in the morning and do the rest in the late afternoon. Or I might just do a workout on Sunday.
I just posted the question on the micro thread; trying to figure out how to interpret the 2.5 hrs at Goal Ironman Race effort for toorrow's Big Day workout.
@Geoff - The idea is that based on your FTP, you want to target the ride for what your goal Watts will be. For many of us, this is 70% of FTP. For faster people, they can push a higher % of FTP. I am not the wiz on locating stuff in the wiki, but here is the link to the racing with power guidance.
I found the spreadsheet and with some guidance from coach Rich I targeted 69% Goal Watts which was 166. After 1 hr swim I did my 4 hr bike. Tough to control my watts with almost 3,000' elevation gain but I came in at Norm Power of 182 (.75 IF). Got off the bike and had a great run so I don't think I was too far off. At IMTX I wont have the hlll climbing so should be able to come closer to hitting the Goal Watts and saving myself for the marathon.
Looking forward to testing this week, of course the pressure of always trying to hit PRs is tough!
Actually on the course you will need to worry about hill climbing. A good portion of the course is short rollers. No 3000' of elevation, just a good amount of irritating continuous ups and downs. They can be dangerous because you think you can just pop over them with a little extra momentum. That works great for the first 20 miles, then it just wears you down. You people from hilly areas will think nothing of it, but those of us from the flat lands are not use to them.
Hi all, Completed the 4 hour ride yesterday but cheated (if you can call it that) and did it on the trainer. Nailed the 69% IF exactly (176 watts) and had a VI of 1.01. Spent most of it in aero and except for a very sore lower back did OK. Followed with 3 miles at 9:20 (Z1) followed by 3 miles at 8:20 (Z2) - all on a treadmill. Survived the boredom by watching "Spirit of the Marathon" (good movie btw). Swam today and will be darn lucky if I'm not the last out of the water. Oh well. Hope everyone else is doing well! I've missed more than a few workouts (mostly swim and some running) these last 3 weeks due to work and family stuff. My revised goal is just to race as well as my fitness allows and finish as strong as possible (this is my first full IM).
@John: thanks for the heads up on the rollers. Sounds like a great opportunity for all of us in EN: so long as we remember to NOT do what others are doing! Let them hammer the hills and reel 'em in after Mile 18.
@ John, ditto on thanks for the data on the rollers, will be able to experience them first hand at the rally end of this month.
Taking advantage of the optional day off today except for some strength training planned for late this afternoon. Hopefully that will translate to better testing this week!
My FTP test this morning was a complete disaster number wise. I felt great but just couldn't drive the power I had in previous tests, even after two days off. My last test the week before starting the 12 week IM plan was an FTP of 241, today was 200. Granted it was windy but YIKES! For what its worth I am going to treat it as a throw away test and continue to train based upon an FTP of 241.
My FTP test this morning was a complete disaster number wise. I felt great but just couldn't drive the power I had in previous tests, even after two days off. My last test the week before starting the 12 week IM plan was an FTP of 241, today was 200. Granted it was windy but YIKES! For what its worth I am going to treat it as a throw away test and continue to train based upon an FTP of 241.
Ditto on FTP test, just didn't have it after first 20'. Think volume increase over last 3 weeks has had some effect. John, great to meet you last Saturday.
Comments
I just posted the question on the micro thread; trying to figure out how to interpret the 2.5 hrs at Goal Ironman Race effort for toorrow's Big Day workout.
http://members.endurancenation.us/Resources/Wiki/tabid/108/Default.aspx?topic=Race+Execution+(Ironman)
This will help you dial in your pace/effort.
I found the spreadsheet and with some guidance from coach Rich I targeted 69% Goal Watts which was 166. After 1 hr swim I did my 4 hr bike. Tough to control my watts with almost 3,000' elevation gain but I came in at Norm Power of 182 (.75 IF). Got off the bike and had a great run so I don't think I was too far off. At IMTX I wont have the hlll climbing so should be able to come closer to hitting the Goal Watts and saving myself for the marathon.
Looking forward to testing this week, of course the pressure of always trying to hit PRs is tough!
Good luck to everyone with testing this week.
Geoff
Completed the 4 hour ride yesterday but cheated (if you can call it that) and did it on the trainer. Nailed the 69% IF exactly (176 watts) and had a VI of 1.01. Spent most of it in aero and except for a very sore lower back did OK. Followed with 3 miles at 9:20 (Z1) followed by 3 miles at 8:20 (Z2) - all on a treadmill. Survived the boredom by watching "Spirit of the Marathon" (good movie btw). Swam today and will be darn lucky if I'm not the last out of the water. Oh well.
Hope everyone else is doing well! I've missed more than a few workouts (mostly swim and some running) these last 3 weeks due to work and family stuff. My revised goal is just to race as well as my fitness allows and finish as strong as possible (this is my first full IM).
@John: thanks for the heads up on the rollers. Sounds like a great opportunity for all of us in EN: so long as we remember to NOT do what others are doing! Let them hammer the hills and reel 'em in after Mile 18.
@ John, ditto on thanks for the data on the rollers, will be able to experience them first hand at the rally end of this month.
Taking advantage of the optional day off today except for some strength training planned for late this afternoon. Hopefully that will translate to better testing this week!
Ditto on FTP test, just didn't have it after first 20'. Think volume increase over last 3 weeks has had some effect. John, great to meet you last Saturday.