Waiting for the rain to stop, and roads to dry up so I can get my 4 hr. ride in! Froze 2 bottles of Infinit, then took out and put in fridge to thaw a bit. Rigged up a bottle cage on my aerobars for one bottle, and will put the other in my jersey pocket, wrapped in foil, for this ride. I'll put the 2nd bottle in my special needs bag during the race. Also have a Speedfil on the down tube, for water only. I'll keep trying and revising until I get it right! Have a good ride everyone! @Michael, good for you, getting it done! Have a nice pool party! Sounds better than a 4 hour bike!
88 miles at IF = 0.80, slightly over 4-1/2 hours Yeow! It was only 71 degrees when I started out and I was able to hit all the intervals. The final hour was tough as I got dehydrated and the sun heated everything back up. One more in the books.
Been pumping up the economy this past week. I bought some infinit, a bento, a couple aero bottles w/ holder, desoto tri shorts and desoto 400 mile shorts, a new pair of bike shoes (old ones were bought in Jan 05 and had been worn through at the heels.) Also, took my bike in for a tune up, so new bar tape, new chain, rebuild the headset. I have some other issues they are working on that have been adding up over time as well. Looking forward to the RR this weekend. Not exactly sure where I'm going to do it yet. I must be honest I don't have a ton of confidence going into this race unless I'm actually training. When I'm on the bike, in the pool, or running I'm fine. The other hours of my day I'm in nervous freakout mode.
I feel the same way, Dan. My "one thing" isn't secure and I need to figure it out. I have a bunch of reasons, but need to get it down to one simple statement by race day. Makes a difference!
Did my FT test yesterday at the beach. I'm at 260 watts. I was at 268 watts in May, so think I'm also showing a little fatigue. I figure a little lower is good. If my taper goes well that just means I'll have more strength for the run by setting conservative wattage targets.
I feel the same way, Dan. My "one thing" isn't secure and I need to figure it out. I have a bunch of reasons, but need to get it down to one simple statement by race day. Makes a difference!
Did my FT test yesterday at the beach. I'm at 260 watts. I was at 268 watts in May, so think I'm also showing a little fatigue. I figure a little lower is good. If my taper goes well that just means I'll have more strength for the run by setting conservative wattage targets.
I'd be thrilled with what you got. We're at our tiredest/most fatigued state right now. I test FTP yesterday and was only 230w NP (had been testing 276-80w).......
I'm with you guys, I test tomorrow and I know there is no way that I'm going to be close to my ftp. My body is hating me right now, my run yesterday felt like I had led in my legs. I was so tired that I didn't even swim after work. On a good note, this is the last tough week! This is a good time to work on that mental game.
Glad to hear I am not the only one feeling tired. I am doing RR earlier in the week as I will be out of town this weekend. Did 2.5hr run yesterday, went well, from the last 20min push, my quads/calves are sore today. Started 4200 yrd swim today, but had to stop at 2600 due to sharp pain in my Achilles. I posted questions in Health Forum, as well as made an appt with my podiatrist tomorrow after my 6hr bike. Have to start the ride earlier than I wanted at 5:30am. Hope Doc has some good suggestion and I will be able to swim without any pain at the race. Barb pointed out I might be kicking off the wall too strong. I've never had any swim injury ever, and this is frustrating. It doesn't hurt at all during run/bike.... Hope everyone is pumped to get through the last hard week. We are almost there!!!!!!
Great Job getting it done that is wicked hot Michael. I've been fighting my Orbea ora's seat post/clamp. Basically my seat keeps migrating backwards from the slammed all the way forward position. I called orbea, they said take it to the bike shop see if they can get it tight. I did, and got a tuneup as well. Did the FTP test, even with the migrating seat I managed a good increase from my last test. Short story is, I gotta get this damn seatpost thing resolved before Lou
I did my first outdoor FTP test on my tri bike and was pretty pleased. 247W which is a 10% bump from the last, indoor test on the tri. No doubt that doing these tests outdoors is the way to go. Much more fun and less tedious although every bit as tough.
My question is this: Since the race is just a few weeks away, do you adjust your race day gearing to reflect the higher ftp? I am nervous about adjusting race day watts upwards for fear of over doing it. I know Scott and others have had nice increases in their ftp recently. What is everyone else doing?
This is my dilemma......Ive tested at 276w which puts the 70% @193w.....I did my HIM in June at 191w.......Since my RRs and 4.5hr rides have ave. 187w (ave all of them so far) I will prob. just aim for a number slightly lower. Why don't you post that question in the race execution forum.....Coach P and R my chime in.
My last 4.5 mile ride was at an avg of 190W. It felt great but I am confident that is too high for race day. I have noticed that most people's outside FTP is higher than their inside FTP so perhaps I should have been riding at a higher wattage all along instead of the watts that were based on an inside FTP. I may be way over-thinking all of this.
Long run this morning. Didn't get a super early jump but was done by noon temp was mild for what it has been ended at 85 degrees. 17.5 miles 2:22 wasn't terribly pretty and I was around my LRP most of the run. but I'm DONE
Mark, Far better to be conservative than aggressive with your gearing goals. FTP is an inexact science at best. If you leave anything on the table on the bike, you'll make up for it by having a stronger run.
Did my long run at the beach yesterday. Pretty hot, but not as oppressive as some other days this summer. Hit my target paces, but took a few short breaks to re-fuel. Ended up with 17.5 miles in 2:35. Glad that's over with!
Checking in from Cape Cod (we were blissfully internet free for a few days there) Did my long run today: 16 in 2:30..felt solid, right around pace. I'll admit it was nice not to have to hit Z3... Am doing my race rehearsal tomorrow with Michele C. from EN, she's coming down to the Cape, should be nice. Hopefully my legs won't be too dead. The Sat-Sat vacation necessitated some schedule juggling.
Did some open water pond swimming Mon and Wed. My husband was on shore on Wed and he heard a bunch of folks talking about how they had just caught a snapping turtle in the pond! I'm glad I found out about it after my swim.
Had a fun day on Tues where I did a century w/my husband and his two brothers. Let's just say - I CRUSHED it! ;-)
Sounds like folks are getting dialed in w/watts targets. Am working on my race calculator as we speak.
Did mine in 1:07:5x. Stayed relaxed w/ consistent form. Was able to negative split. My first race rehearsal was in 1:03:xx, which I did in a swim skin. I might have miscounted the first one b/c I didn't take splits at each 500m, but the swim skin seems to make a difference for me.
Also last night I was looking over my bike and realized the saddle had crept a few inches (!) backward. Now I feel really good about my latest power numbers. Should be slightly underestimated if anything.
You boyz are killing it! Did my long run yesterday, in the humidity and heat here, although not as bad as usual. Only got 10.7 miles in, as I had to walk a bit... Did the swim this a.m., which is the longest I have EVER swam in my life! 2:14 and jealous as hell of all you fast fish! I hope this will go down on race day!!! I don't think a swim skin would save me on this one Dan! LOL! More like a Johnson Motor!!! Getting preparations ready for my bike/run tomorrow. Then ready to TAPER!!!!
Nice work everyone! The heat last night about did me in, it was just at 100 for the run. I was able to get in 18.5 miles in 2:28. Wasn't great but I'll take it, took my third ice bath of the season afterward and really feel like it helped my recovery this morning. So yes, in Mid August I get out my sweatshirt and Binnie cap and drink hot chocolate while taking my ice bath. ........I just don't understand why my wife thinks I'm crazy? I don't think I've ever looked forward to a taper more in my life, I only have the swim today and bike/run tomorrow. Almost done peeps, good luck to all this weekend.
Was able to get slid into the podiatrist today for some heel pain that has been nagging. Dr. Kirk Neustrom who is about the coolest podiatrist a triathlete could have (he has worked the med tent at Kona ~15x and is an avid triathlete/runner told me I have plantar fasciitis, which I sort of already knew. Hooked me up with some orthodics, a cortisone shot (a little ouch then major relief), and some cataflam. 10 marathons, 4 Ironmans, numerous halfs, never had plantar fascittis. Dr. Neustrom told me....Well, you aren't getting any younger!
Good stuff, crush your RR's this weekend everyone. Life works better if I do mine Monday.
Dan, I've been dealing with it for 2 solid years. It has never really gone away, I just kinda learned to deal with it. I've tried about everything under the sun and I've had the best result with shockwave therapy, but just a warning it is extremely painful. Also, some things that seem to help me is stretch my calf many times a day (usually in a doorway), sleep with the strassburg sock on, use a golfball and roll foot over problem areas for about 15 minutes then roll foot over frozen water bottle for about 10 minutes after that. Hope this helps, good luck and it shouldn't be too painful on the bike but if it is bothering you then moving your cleats all the way back will relieve some of the tension on the calf which is usually is the cause of PF. Feel free to PM me if you have any questions, I'll be happy to help the best I can.
112m/5:44(5:51)This is a PB RR!!! (In fact never have gone under 6 hrs for 112m)
VI 1.05 179w AP/187w NP
92rpm
Ran 5.8m/56:00....doing run/walk (93F)
Summary: Flattish course, will be easier than IMLOU....but....last yr on same course I did RR #2 108m/6:06 and did 6:12 at IMLOU.....so....maybe this means I could target 5:50-6:00 as race day.
I spent whole ride focusing on keeping rpm's up....I tend to mash pedals........I wonder if a higher rpm by 10-15rpms with the same wattage and VI yielded a faster mph.....hmmmm? (will really conc. on keeping rpms up on race day)
nice work, Michael. Funny how we are always faster on race day. Less stopping, there is a draft from other riders, roads are pretty good. I think I posted something about it on the IMMOO course where I did my last RR, what a piece of $hit RR that was for me. Oh well. Monday is a new one.
Excellent Michael! Congrats! Got my 6 hour ride in today, and was able to find some Louisville-ish hills up by Lake Michigan. Solid ride, followed by a run/walk, with emphasis on 'walk'. Got up to 90-92 degrees today. I am ready for taper, then ready to rock n' roll Louisville!!!
Did mine, too. 114 miles in 6:04. TSS 258 & IF .65, so I should have left plenty in the tank for the run. Trotted out 6.2 miles in 54 minutes; it was a sunny 84F, not above 90F like some of you.
I took the first hour super easy... Kept repeating the word "cheesy" to slow myself down. Was all set up for a strong final two hours but I developed a significant pain in my glute which kept me from pushing. Not unusual for me to bind up down there. Going to see the massage therapist this week.
What stands out to me is my heart rate. I averaged 123 BPM. Super low for me. Also kept average RPM at 84 which isn't bad considering some hills. This ride felt easy!
So work and life left me off the forum for a week and you guys have been very active! Congrats to all. We are almost there. So I sent my PowerTap file in to Coach Patrick and the analysis is out there in the Power and pace Forum:
It is confirmed: I am a pedal masher! When I analyzed the file myself I knew he was going to bust me on it. And now I understand how to use the quadrant analysis better having heard Patrick explain what I need to do. So I have been getting more and more time in Quadarant IV (high cadence, lower than FTP watts) and Quadrant I (high cadence and higher than avg. watts) on my latest rides. So for me, the focus on each ride from here to the race and the focus in the race will be to spin faster and lighter!
I have not been on line much so will post a recap of last week. Last week was a mixed bag for me. My FTP test on Wednesday was on the trainer indoors and was an absolute bust!! Totally blew up in the first 10 min of the first 20. My worst test this year. I followed that with an excellent long run in 90+ heat, managed an average pace of 8:13. My long swim on Friday was good 1:12 on a steady cruise pace. Only issues were some foot and calf cramps toward the end driven by pushing of the wall.
My best day was Saturday my RR. St Louis had a day off from the oppressive heat pattern and I took advantage of it. It was 70 degrees when I started my ride at 7:00 am. It felt great, so I chose to up my target for the day from 182W NP to shoot for 195W. I came close, I hit 194W NP a VI of 1.02 and IF .75 – this coupled with a flat course and minimal wind created my best 112 mile ride ever of 5:13. By the last hour ist had warmed up to 93 degrees – back to St Louis hot. The legs felt good the whole time,
Transitioned from the bike into the run and held my easy pace pretty well after the first mile ~9:33 overall for the run. The legs felt good overall no cramps and stride was good. Even though this all felt good I am going to stay with my target of 182W or IF of .70 for the race.
This day help my confidence level for the upcoming race. I think I am in a better place than I was for IMCDA 5 weeks ago.
I have not been on line much so will post a recap of last week. Last week was a mixed bag for me. My FTP test on Wednesday was on the trainer indoors and was an absolute bust!! Totally blew up in the first 10 min of the first 20. My worst test this year. I followed that with an excellent long run in 90+ heat, managed an average pace of 8:13. My long swim on Friday was good 1:12 on a steady cruise pace. Only issues were some foot and calf cramps toward the end driven by pushing of the wall.
My best day was Saturday my RR. St Louis had a day off from the oppressive heat pattern and I took advantage of it. It was 70 degrees when I started my ride at 7:00 am. It felt great, so I chose to up my target for the day from 182W NP to shoot for 195W. I came close, I hit 194W NP a VI of 1.02 and IF .75 – this coupled with a flat course and minimal wind created my best 112 mile ride ever of 5:13. By the last hour ist had warmed up to 93 degrees – back to St Louis hot. The legs felt good the whole time,
Transitioned from the bike into the run and held my easy pace pretty well after the first mile ~9:33 overall for the run. The legs felt good overall no cramps and stride was good. Even though this all felt good I am going to stay with my target of 182W or IF of .70 for the race.
This day help my confidence level for the upcoming race. I think I am in a better place than I was for IMCDA 5 weeks ago.
3 weeks to go!
Matt
Matt....good freakin' lord!....a 5:13 (I dont care if was on a flat course)......looks like I build up alot more time on the swim on you so we could run together!
Comments
@Michael, good for you, getting it done! Have a nice pool party! Sounds better than a 4 hour bike!
88 miles at IF = 0.80, slightly over 4-1/2 hours Yeow! It was only 71 degrees when I started out and I was able to hit all the intervals. The final hour was tough as I got dehydrated and the sun heated everything back up. One more in the books.
OK I must be officially tired!
Did my Week 9 FTP 2x20(2) today.......started at 630am (80F.....going to be108F today)
Have tested twice this summer at 276w and 280w....
BUT...........
Today......42 min @ 227w AP/230w NP (yuk!!!!!!) 20.9mph but had good rpms at 95rpm and VI 1.03
Just didn't have ANY power.....last few workouts have been troublesome
Looking at the schedule will have another FTPish workout next week.....better do better than today!
running INDOORS at the YMCA later today
I put in a post in the Micro Thread to see if the coach have any suggestion
I must be honest I don't have a ton of confidence going into this race unless I'm actually training. When I'm on the bike, in the pool, or running I'm fine. The other hours of my day I'm in nervous freakout mode.
I feel the same way, Dan. My "one thing" isn't secure and I need to figure it out. I have a bunch of reasons, but need to get it down to one simple statement by race day. Makes a difference!
Did my FT test yesterday at the beach. I'm at 260 watts. I was at 268 watts in May, so think I'm also showing a little fatigue. I figure a little lower is good. If my taper goes well that just means I'll have more strength for the run by setting conservative wattage targets.
I'd be thrilled with what you got. We're at our tiredest/most fatigued state right now. I test FTP yesterday and was only 230w NP (had been testing 276-80w).......
On a good note, this is the last tough week! This is a good time to work on that mental game.
Did 2.5 hr run today.....did OK.....ran 15.4m/2:32...another 91F day....didn't push it...just covered the distance....felt alright.
RR Frinday......plan says doing RR 2 d after this LONG run, so we'll see how it goes.....I wont be rested from today
I've been fighting my Orbea ora's seat post/clamp. Basically my seat keeps migrating backwards from the slammed all the way forward position. I called orbea, they said take it to the bike shop see if they can get it tight. I did, and got a tuneup as well. Did the FTP test, even with the migrating seat I managed a good increase from my last test.
Short story is, I gotta get this damn seatpost thing resolved before Lou
FTP Test:
Duration: 42:11
Work: 675 kJ
TSS: 77.9 (intensity factor 1.052)
Norm Power: 274
VI: 1.03
Pw:HR: n/a
Pa:HR: n/a
Distance: 16.299 mi
Min Max Avg
Power: 0 470 267 watts
Cadence: 30 139 83 rpm
Speed: 4.5 36.2 23.1 mph
Pace 1:39 13:25 2:36 min/mi
Crank Torque: 0 1098 274 lb-in
I did my first outdoor FTP test on my tri bike and was pretty pleased. 247W which is a 10% bump from the last, indoor test on the tri. No doubt that doing these tests outdoors is the way to go. Much more fun and less tedious although every bit as tough.
My question is this: Since the race is just a few weeks away, do you adjust your race day gearing to reflect the higher ftp? I am nervous about adjusting race day watts upwards for fear of over doing it. I know Scott and others have had nice increases in their ftp recently. What is everyone else doing?
This is my dilemma......Ive tested at 276w which puts the 70% @193w.....I did my HIM in June at 191w.......Since my RRs and 4.5hr rides have ave. 187w (ave all of them so far) I will prob. just aim for a number slightly lower. Why don't you post that question in the race execution forum.....Coach P and R my chime in.
My last 4.5 mile ride was at an avg of 190W. It felt great but I am confident that is too high for race day. I have noticed that most people's outside FTP is higher than their inside FTP so perhaps I should have been riding at a higher wattage all along instead of the watts that were based on an inside FTP. I may be way over-thinking all of this.
17.5 miles
2:22
wasn't terribly pretty and I was around my LRP most of the run. but I'm DONE
Mark, Far better to be conservative than aggressive with your gearing goals. FTP is an inexact science at best. If you leave anything on the table on the bike, you'll make up for it by having a stronger run.
Did my long run at the beach yesterday. Pretty hot, but not as oppressive as some other days this summer. Hit my target paces, but took a few short breaks to re-fuel. Ended up with 17.5 miles in 2:35. Glad that's over with!
Am doing my race rehearsal tomorrow with Michele C. from EN, she's coming down to the Cape, should be nice. Hopefully my legs won't be too dead. The Sat-Sat vacation necessitated some schedule juggling.
Did some open water pond swimming Mon and Wed. My husband was on shore on Wed and he heard a bunch of folks talking about how they had just caught a snapping turtle in the pond! I'm glad I found out about it after my swim.
Had a fun day on Tues where I did a century w/my husband and his two brothers. Let's just say - I CRUSHED it! ;-)
Sounds like folks are getting dialed in w/watts targets. Am working on my race calculator as we speak.
How are the swim race rehearsals coming?
Did mine in 1:07:5x. Stayed relaxed w/ consistent form. Was able to negative split. My first race rehearsal was in 1:03:xx, which I did in a swim skin. I might have miscounted the first one b/c I didn't take splits at each 500m, but the swim skin seems to make a difference for me.
Also last night I was looking over my bike and realized the saddle had crept a few inches (!) backward. Now I feel really good about my latest power numbers. Should be slightly underestimated if anything.
Did the swim this a.m., which is the longest I have EVER swam in my life! 2:14 and jealous as hell of all you fast fish! I hope this will go down on race day!!! I don't think a swim skin would save me on this one Dan! LOL!
I don't think I've ever looked forward to a taper more in my life, I only have the swim today and bike/run tomorrow. Almost done peeps, good luck to all this weekend.
Dr. Neustrom told me....Well, you aren't getting any younger!
Good stuff, crush your RR's this weekend everyone. Life works better if I do mine Monday.
DG
Hope this helps, good luck and it shouldn't be too painful on the bike but if it is bothering you then moving your cleats all the way back will relieve some of the tension on the calf which is usually is the cause of PF. Feel free to PM me if you have any questions, I'll be happy to help the best I can.
RR #2 done yesterday:
112m/5:44(5:51)This is a PB RR!!! (In fact never have gone under 6 hrs for 112m)
VI 1.05 179w AP/187w NP
92rpm
Ran 5.8m/56:00....doing run/walk (93F)
Summary: Flattish course, will be easier than IMLOU....but....last yr on same course I did RR #2 108m/6:06 and did 6:12 at IMLOU.....so....maybe this means I could target 5:50-6:00 as race day.
I spent whole ride focusing on keeping rpm's up....I tend to mash pedals........I wonder if a higher rpm by 10-15rpms with the same wattage and VI yielded a faster mph.....hmmmm? (will really conc. on keeping rpms up on race day)
Did mine, too. 114 miles in 6:04. TSS 258 & IF .65, so I should have left plenty in the tank for the run. Trotted out 6.2 miles in 54 minutes; it was a sunny 84F, not above 90F like some of you.
I took the first hour super easy... Kept repeating the word "cheesy" to slow myself down. Was all set up for a strong final two hours but I developed a significant pain in my glute which kept me from pushing. Not unusual for me to bind up down there. Going to see the massage therapist this week.
What stands out to me is my heart rate. I averaged 123 BPM. Super low for me. Also kept average RPM at 84 which isn't bad considering some hills. This ride felt easy!
http://endurancenation.us.dnnmax.com/Community/Forums/tabid/101/aff/26/aft/2917/afv/topic/Default.aspx
It is confirmed: I am a pedal masher! When I analyzed the file myself I knew he was going to bust me on it. And now I understand how to use the quadrant analysis better having heard Patrick explain what I need to do. So I have been getting more and more time in Quadarant IV (high cadence, lower than FTP watts) and Quadrant I (high cadence and higher than avg. watts) on my latest rides. So for me, the focus on each ride from here to the race and the focus in the race will be to spin faster and lighter!