The Numbers:
Swim: 3h18m, 14,050y
Bike: 9h46m, 210mi
Run: 5h18m, 44mi
Strength/walk: 2h5m, 2mi
TOTALS: 18h47m, TSS: 1346
CTL (Total): 156.8
Swim CTL: 43.1
Bike CTL: 70.9
Run CTL: 40.7
A solid Build week. TSS overall was my highest week ever, despite only training just over 17 hours. So the intensity was pretty high... and I'm feeling it.
Swim - No a very good swim week. The pool air was very humid. I even propped a door open on Friday... and got a stern lecture via text message later that afternoon. I checked into the Fort Madison Y pool hours and conditions. Tempting, but logistically not practical to do a 1 hour round trip just to swim. But very ,very tempting all the same since they open at 5AM. I just need to get my head in the game for swimming. I think I just don't enjoy it enough, especially in warm water and air to really get motivated. I'm tempted to cut my losses and back down my yards and make sure what workouts I do, really count and to hell with it otherwise. The reality is that my swim fitness was good last year, and it's definitely better now, so I think push comes to shove, I need more cycling work anyway and I'll do fine on a 2.4 mi, WS swim.
Bike - Still only the 4th highest TSS week I've had, but it was my 2nd highest IF at a 0.81 average. IT would have been better, but I sort of bailed on Sunday's ride to meet family commitments.. which was better anyway. Plus, I probably needed the day off. I'd like to have made a little more progress, but I'm feeling pretty confident on being able to ride a solid 245W AP/250W NP for Kansas. I think that's a safe target.
I tried the latex tube in front. I now see understand everyone is talking about. I really like it. Incredibly smooth ride in front, like someone let 10psi out, but the front end is still relatively firm when cornering. My adjusted position seems good. I can hold it comfortably, though i have to keep remembering to chock-up a little and keep my hips rolled forward to keep my back flat. I may need to adjust my helmet a little.
Run - just about have my legs "back". Back to where I was before my injury. My Achilles has plateaued. It's not 100%, its' still there, but it's not compromising my training. Now I'm just fighting leg fatigue from all the hard rides and lack of longer runs and overall mileage. I'm a little behind the curve, but I'll be there by Kansas. I think rolling a 1:25 is realistic and a 6:30 will be my target pace. The A6's feel great. They ran a little long in the toe, so a 8.5 rather than 9 fits perfectly. I'm looking forward to racing in them on Sunday. I was recording very, very high pace:HR ratio on my Saturday brick session. Though my HR drifted pretty rapidly with the heat, as I'm not acclimated. Having aide stations will make that easier than trying to run a 10k without water. I rolled a 40:00 10k. The last 2 miles felt fairly hard with the uphill segments.
Looking forward to Trizou this weekend. Weather looks pretty good for now. It may be a little chilly in the morning, but the sun should come out and make it tolerable. I'll have to tape my shoes and fill or tape my helmet vents. I might even leave my swim cap on of it's under 50F... depending on humidity. I think running right around 16 flat is possible (2.9mi course). That still puts my 30 seconds slower than my competition. So we'll see. I'll just do what I can to be up front coming out of T2 and see what my legs have left. I hope to have a chance to at least lead the race for a while. Its' only about a 4 day taper coming in, so we'll see how it goes.
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Monday, April 28, 2014
Wednesday, April 23, 2014
Comparing 2013 vs. 2014
So coming up on 10 days before my first race of the season, I did a comparison of my training distances (does not necessarily reflect training load) from last year to this year. Swimming is a lot higher, cycling is more than 3x and running is also a little higher despite 3 light weeks due to injury.... and all the cycling volume. I've also did 13 hours of strength training in Jan as well.
2013/2014
Swim: 138,000y 236,000y
Bike: 862 miles 2,777 miles
Run: 426 miles 533 miles
Since we're just into week 17 for the year, we'll divide that by 16.5 to get an average weekly volume.
Swim: 8,360y/14,300
Bike: 52mi/168mi
Run: 25.8/32.3mi
Now the real question is this... At what point do I plateau in my improvement? or at least hit a point of diminishing returns? It's really hard to say since my goals are different in terms of my endurance required for a IM vs. a 70.3 and my goals for my pace are different.
Consider too that probably over 2000 of those cycling miles were done indoors. I'll start to reverse that not that the days are longer and the weather is warmer in the morning. But I suspect it will still remain at about 50%.
So thinking about Trizou. Last year I gave up 20 seconds on the swim, probably 1.5 minutes on the bike and 1 minute on the run. (no splits for bike & run. So here's the question... can I out swim Kevin and go just under 6? Yes, I think so. Can I match his bike and come even into T2? I think that's realistic. Can I match his run? Probably not, but I can come within 30 seconds I think and give it everything I have to at least try and hold pace for the first 2 miles.
So here what I think I do. 1) Swim my ass off. 2) .... wait, I better keep my strategy to myself, you never know if the competition does their research.
2013/2014
Swim: 138,000y 236,000y
Bike: 862 miles 2,777 miles
Run: 426 miles 533 miles
Since we're just into week 17 for the year, we'll divide that by 16.5 to get an average weekly volume.
Swim: 8,360y/14,300
Bike: 52mi/168mi
Run: 25.8/32.3mi
Now the real question is this... At what point do I plateau in my improvement? or at least hit a point of diminishing returns? It's really hard to say since my goals are different in terms of my endurance required for a IM vs. a 70.3 and my goals for my pace are different.
Consider too that probably over 2000 of those cycling miles were done indoors. I'll start to reverse that not that the days are longer and the weather is warmer in the morning. But I suspect it will still remain at about 50%.
So thinking about Trizou. Last year I gave up 20 seconds on the swim, probably 1.5 minutes on the bike and 1 minute on the run. (no splits for bike & run. So here's the question... can I out swim Kevin and go just under 6? Yes, I think so. Can I match his bike and come even into T2? I think that's realistic. Can I match his run? Probably not, but I can come within 30 seconds I think and give it everything I have to at least try and hold pace for the first 2 miles.
So here what I think I do. 1) Swim my ass off. 2) .... wait, I better keep my strategy to myself, you never know if the competition does their research.
Monday, April 21, 2014
Weekly wrap-up 04/20/14
The Numbers:
Swim: 2h25m, 10,500y
Bike: 5h19m, 109mi
Run: 3h53m, 31.4mi
Strength/Walk: 1h55m
Recovery week down. Although honestly, I don't feel like I'm all that recovered. At least not mentally. Maybe because it was such a busy weekend and the frequency of workouts was nearly as much. I did get caught up on sleep and shed a lot of fatigue. It didn't help that I maintained a descent running volume (still playing catch-up).
Tests:
My swim test went poorly as the pool was hotter than all get out. I think there's still some improvement, but I've plateaued a bit overall there. I need a break through in technique to get further. I have some new drills to try. My run test went great. I rolled a 5:50 pace at @163bpm. I then cruised a 6:32 @152. Then a 7:11 @ 139. Finally I did a fast lap at a 5:11 pace with HR at 167. Even better, I felt pretty good the next day, though it probably impacted my bike test. I ran into Richard Johnson at the end of my run and went another 1.5 miles to jog with him for a bit.
Bike test. It was 83F, moderate wind, but lots of traffic and I just wasn't there. I got a flat just starting the 20' test. I took my time and changed it in 10'. I think 5' is possible if I'm more deliberate. A latex tube wouldn't have prevented that flat. Although latex with a sealant might have held enough air My 5' test went OK, matched my PR of 330W, but that should have been 350W. I actually rode better this morning riding Sufferfest HHNF. I hit a new 60' record of 267Watts.
I ordered a pair of Saucony A6's to replace my aging and slightly small T7's. I also think I am OK in 4mm offset shoes as long as I also train in 8mm shoes at least 1/2 the time for some balance. The T7's are 12mm and it always felt like maybe they had too much heel and I'd even catch the heel on the ground occasionally. The A6s are also an insanely light 5.2 ounces. That's a full 1.2 ounces lighter than the T7's. That's a pretty big difference. They also have more rubber on the out sole, so they should be more durable on the forefoot and less sensitive to rocks I hope. Maybe better traction too in some cases. The T7's will still work well for fast training workouts and bricks where I want a light shoes for race simulation, but a little less offset to protect my heel. I'm still going to stick with Cortanas for IMWI at this point. I may use them at Steelhead as well or possibly a new pair of Kinvaras by that point. The Kinvaras could still be an option. They really gdo feel good and may still be just enough shoe.
Trizou is closing in fast. I think I'll be ready to put in a good performance. I'll definitely be faster than last year, though I wish my running was a little better and I was 2-3lbs lighter. But we'll take what we can get. Swim and bike is improved. Bike position is much more aggressive, better rear wheel and tire combinations too.
Swim: 2h25m, 10,500y
Bike: 5h19m, 109mi
Run: 3h53m, 31.4mi
Strength/Walk: 1h55m
Recovery week down. Although honestly, I don't feel like I'm all that recovered. At least not mentally. Maybe because it was such a busy weekend and the frequency of workouts was nearly as much. I did get caught up on sleep and shed a lot of fatigue. It didn't help that I maintained a descent running volume (still playing catch-up).
Tests:
My swim test went poorly as the pool was hotter than all get out. I think there's still some improvement, but I've plateaued a bit overall there. I need a break through in technique to get further. I have some new drills to try. My run test went great. I rolled a 5:50 pace at @163bpm. I then cruised a 6:32 @152. Then a 7:11 @ 139. Finally I did a fast lap at a 5:11 pace with HR at 167. Even better, I felt pretty good the next day, though it probably impacted my bike test. I ran into Richard Johnson at the end of my run and went another 1.5 miles to jog with him for a bit.
Bike test. It was 83F, moderate wind, but lots of traffic and I just wasn't there. I got a flat just starting the 20' test. I took my time and changed it in 10'. I think 5' is possible if I'm more deliberate. A latex tube wouldn't have prevented that flat. Although latex with a sealant might have held enough air My 5' test went OK, matched my PR of 330W, but that should have been 350W. I actually rode better this morning riding Sufferfest HHNF. I hit a new 60' record of 267Watts.
I ordered a pair of Saucony A6's to replace my aging and slightly small T7's. I also think I am OK in 4mm offset shoes as long as I also train in 8mm shoes at least 1/2 the time for some balance. The T7's are 12mm and it always felt like maybe they had too much heel and I'd even catch the heel on the ground occasionally. The A6s are also an insanely light 5.2 ounces. That's a full 1.2 ounces lighter than the T7's. That's a pretty big difference. They also have more rubber on the out sole, so they should be more durable on the forefoot and less sensitive to rocks I hope. Maybe better traction too in some cases. The T7's will still work well for fast training workouts and bricks where I want a light shoes for race simulation, but a little less offset to protect my heel. I'm still going to stick with Cortanas for IMWI at this point. I may use them at Steelhead as well or possibly a new pair of Kinvaras by that point. The Kinvaras could still be an option. They really gdo feel good and may still be just enough shoe.
Trizou is closing in fast. I think I'll be ready to put in a good performance. I'll definitely be faster than last year, though I wish my running was a little better and I was 2-3lbs lighter. But we'll take what we can get. Swim and bike is improved. Bike position is much more aggressive, better rear wheel and tire combinations too.
Sunday, April 13, 2014
Weekly Wrap-up 04-13-14
The Numbers:
Swim: 3h54, 16,900y
Bike: 8h08m, 172.9mi
Run: 4h42, 38.2mi
Strength: 1h30m
Pretty good week. I struggled on a few bike rides and was a little beaten down in the pool, but overall training load was good, running is comming along very well, better than expected. My achillies i probably 95% or better and my fitness is comming back quickly. I also may have made a small break through in the pool. I'm trying keeping my chin tucked a little tighter, and shoulder tighter to my head, basically trying to get narrow. IT seemed to work. I appear to drop a whole 2 seconds per 100y and it seemed like it took less effort.
My long ride was into brutal winds. I was carrying 1 more bottle, my rear flasher, a worn rear tire, and I'm still refining my position. But, I went 2:22 for 56.3mi or 23.7mph... on just 227AP/237NP. I'm pretty encouraged with those numbers. Subtract the 0.3mi and it's a 2:21. Without the wind, I'm pretty sure I go 2:18 or better. I then followed it up with a 4 mile run at tempo pace. HR was high due to heat acclimatization and some dehydration. But I ran close to a 6:30 pace for most of it.
MY heel is god enough that I will be able ot work in some intervals and tempo work. I might back my bike dowm a little if needed.
Next week is a much needed recovery week. It will be interesting to see if my power, run pace and swim pace improve.
Also my trisuit came in. Photos below.
Swim: 3h54, 16,900y
Bike: 8h08m, 172.9mi
Run: 4h42, 38.2mi
Strength: 1h30m
Pretty good week. I struggled on a few bike rides and was a little beaten down in the pool, but overall training load was good, running is comming along very well, better than expected. My achillies i probably 95% or better and my fitness is comming back quickly. I also may have made a small break through in the pool. I'm trying keeping my chin tucked a little tighter, and shoulder tighter to my head, basically trying to get narrow. IT seemed to work. I appear to drop a whole 2 seconds per 100y and it seemed like it took less effort.
My long ride was into brutal winds. I was carrying 1 more bottle, my rear flasher, a worn rear tire, and I'm still refining my position. But, I went 2:22 for 56.3mi or 23.7mph... on just 227AP/237NP. I'm pretty encouraged with those numbers. Subtract the 0.3mi and it's a 2:21. Without the wind, I'm pretty sure I go 2:18 or better. I then followed it up with a 4 mile run at tempo pace. HR was high due to heat acclimatization and some dehydration. But I ran close to a 6:30 pace for most of it.
MY heel is god enough that I will be able ot work in some intervals and tempo work. I might back my bike dowm a little if needed.
Next week is a much needed recovery week. It will be interesting to see if my power, run pace and swim pace improve.
Also my trisuit came in. Photos below.
Sunday, April 6, 2014
Weekly Wrap-up 04-06-14
As always, The numbers:
Swim: 3h36m, 15550y
Bike: 9h16m, 198mi
Run: 4h01m,32.2mi
Strength: 1h30m (heel drops)
TSS: 1226
CTL/ATL/TSB: 151.6, 175.4, -15.6
Swim/Bike/Run CTL: 45,3, 70.1, 33.3
I week with a few milestones. I crossed the 150 TSS/day mark. Cycling is back up to 200 miles per week, and CTL over 70 again. Run CTL is back on the rise again.
The best news if that my achillies continues to respond well to treatment and increasing running and cycling load. I think I can work safely back up to 40mpw and even add in some intervals work. My run form feels almost back to where it was. I'm seeing the results of overall fitness increase since I was last running healthy. My pace/hr ratio is up to 1.8. I can cruise at 7:30 pace at about 135bpm. I deally I can lose a few more lbs, get a little more fitness and work that down ot about 130bpm. Then during the Ironman, that should be 137-140bpm with HR drift factored in (0.5%/hr)
I think I was dancing the fine line of overreaching this week. I bailed on one swim workout and cut out another swim workout. My long ride was planned as a steady tempo ride, but after 70 minutes, I was already toast. I cruised it in in zone 2 with some harder efforts on hills. Still a stronger ride than 4 months ago for sure. We'll see how next weeks goes.
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