Another week best classified as "Better Than Nothing". Definitely in a solid funk not able to really train. Probably a little like a drug addict, smoker, gambler, etc only being given 1/2 his normal weekly fix. IT sucks. You have trouble focusing on you key races since just finishing them doesn't seem possible from where your at. So the next great piece of advice I received was to see the massage therapist and don't F*** around... go 2-3 times a week until it's better. It will hurt. They will strip the muscles and try and undo the damage. Training will be very very light, just enough to stay loose and aide recovery.
I have to keep telling myself that I can and will get past this and return to what I love doing. Hopefully I'll better appreciate it better and have a stronger focus in my training moving forward. A little break isn't a terrible thing. I accomplished so much last year and clearly got a little carried away with what I could do in the Fall after IMWI. Lesson learned, but ohhh, it's a hard, hard lesson.
I'm also on call for work 2 of the next 3 weeks. So there's that too. So get healthy. Build back into a routine, and make every session matter in some way. Plus, in all reality, I'm not really any farther behind than I was this time last year. I'm still riding more, and more consistently, and swimming a little more with better quality too. I'm also doing a lot more strength training than before.
By the numbers:
Swim: 2h47m, 12,050y
Bike: 6:24, 120mi
Run: 0, 0
Strength: 1h30m
TOTAL: 10h40m
TSS: 681
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Monday, November 24, 2014
Monday, November 17, 2014
The race is on!!!... and I'm in trouble! The Weekly Wrap up 11/17/14
IMAZ was contested yesterday. Most noteable for me at least, was that Scott Iott crushed it! In a way that was just downright scary. Almost exact same swim time as IMWI. A strong 4:52 bike to pull himself up to the top 5 of the AG..and set him up for a screaming run. A 2:58 effort! 1/2 of me says "I surrender". With my ongoing injury, shakey motivation and a little more focused on starting up coaching on the side. The other 1/2 say "F that!". Last season was really my 1st attempt and raising my game to really compete with the best. I can get faster. I can focus, make the best use of my limited time and crush it. So looking at my strengths and situation what does that mean? It means I need to bike with speed more like Zucco and have a 5-8' lead off the bike and hang on for my life on the run. Will that be enough.... not if Scott can roll a sub 3:10 at Kona. But it be fun trying and a great experience either way.
How do I accomplish that. I have 3 things planned for the offseason:
1) Raise my FTP or at least my overall "strength" by riding 6-7 days a week with 3 quality rides focused on intervals at 105%+ and otherwise zone 2 to keep up my overall training load. This should work well as I'm still not running.
2) Improve my aerodynamics through position - I'm trying a -35deg stem, but switched back to the OEM headset top cap. So I'm not quite 10mm lower. I went 5mm longer on the stem length. So now I'm even lower, but I'm rotating my hips further forward to maintain a similar open hip angle.
3) Improve my aerodynamics through equipment - Single front ring - I'm going to purchase a "narrow-wide" 54T aero front ring and run that with a 11-28 rear cassette and train to be comfortable at lower RPM's seated. I could go 11-32 or 11-34 but I think I'd give back some aero and the gaps between gears would get a little too large. The things to test will be if the chain stays on or drops, and what type of speed improvements do I see. Hard to objectively test those now that I'll be indoors. But we'll use some basic logic here. I'll have to fab a small aero "block" to go over the fr. der. hanger as it cannot be removed on a Trek SC frame. Falco is making this ring in a short run for a couple athletes including some pros looking for an edge. My buddy advises against it, sure I'll drop my chain and ruin any advantage it gives. I'll take my chances I guess.
This weeks training was unremarkable overall. I will note that I tried a couple Sufferfest videos with short sprints and I'm hooked. You get that slightly shakey feeling afterwards. Probably from using some fast twitch muscles. But I like it. Pound out 90 TSS in 1 hour easy!
By the numbers:
Swim: 2h59m, 12,950y
Bike: 6h4m, 121mi
Run: 0h, 0mi
Strength: 2h
Total: 11h09m
751 TSS
NOTE: the speed on my trainer at the resistance I want is running a little slow right now. SO my mileage is low compared to the effort. I'd say 2-3mph difference compared ot training set-up outdoors.
How do I accomplish that. I have 3 things planned for the offseason:
1) Raise my FTP or at least my overall "strength" by riding 6-7 days a week with 3 quality rides focused on intervals at 105%+ and otherwise zone 2 to keep up my overall training load. This should work well as I'm still not running.
2) Improve my aerodynamics through position - I'm trying a -35deg stem, but switched back to the OEM headset top cap. So I'm not quite 10mm lower. I went 5mm longer on the stem length. So now I'm even lower, but I'm rotating my hips further forward to maintain a similar open hip angle.
3) Improve my aerodynamics through equipment - Single front ring - I'm going to purchase a "narrow-wide" 54T aero front ring and run that with a 11-28 rear cassette and train to be comfortable at lower RPM's seated. I could go 11-32 or 11-34 but I think I'd give back some aero and the gaps between gears would get a little too large. The things to test will be if the chain stays on or drops, and what type of speed improvements do I see. Hard to objectively test those now that I'll be indoors. But we'll use some basic logic here. I'll have to fab a small aero "block" to go over the fr. der. hanger as it cannot be removed on a Trek SC frame. Falco is making this ring in a short run for a couple athletes including some pros looking for an edge. My buddy advises against it, sure I'll drop my chain and ruin any advantage it gives. I'll take my chances I guess.
This weeks training was unremarkable overall. I will note that I tried a couple Sufferfest videos with short sprints and I'm hooked. You get that slightly shakey feeling afterwards. Probably from using some fast twitch muscles. But I like it. Pound out 90 TSS in 1 hour easy!
By the numbers:
Swim: 2h59m, 12,950y
Bike: 6h4m, 121mi
Run: 0h, 0mi
Strength: 2h
Total: 11h09m
751 TSS
NOTE: the speed on my trainer at the resistance I want is running a little slow right now. SO my mileage is low compared to the effort. I'd say 2-3mph difference compared ot training set-up outdoors.
Monday, November 10, 2014
Weekly Wrap-up 11/10/14
Not a great week. Finished up a period of not swimming, cycling or running. Just strength training and yoga. No real chance in my ITB. So piss on that! I started swimming and cycling again. I think the stretch cords are helping, but it will be a long slow process to strengthen that hip, and then get the swelling down.
I did try out my Hokas. As usual, I had no issue going 2 miles without pain after a warm-up with the stretch cords, stretching and rolling first. But the next day, just 0.5mi in and I was done. Oh well. Just stick with the PT process and hope for the best. I'll just really focus on the bike and swim.
As for the Hoka Cliftons. I like them. I can't give a full review as I'm fat and out of running shape, so I'm just slow. I guess I can't complain as "slow" is still an 8:00 pace at 140bpm HR. But 3 months ago, that was 7:15-7:20.
By the numbers:
Swim: 7350y, 1h43m
Bike: 88mi, 4h39m
Run: 2.9mi, 0h26m
Strength: 3h10m
TOTAL: 9h58m
TSS: 533
The good news is my massage therapist is back form vacation and I have a appointment tomorrow. I might need another 30m session next week and maybe keep going once a week until things clear up a bit.
I did try out my Hokas. As usual, I had no issue going 2 miles without pain after a warm-up with the stretch cords, stretching and rolling first. But the next day, just 0.5mi in and I was done. Oh well. Just stick with the PT process and hope for the best. I'll just really focus on the bike and swim.
As for the Hoka Cliftons. I like them. I can't give a full review as I'm fat and out of running shape, so I'm just slow. I guess I can't complain as "slow" is still an 8:00 pace at 140bpm HR. But 3 months ago, that was 7:15-7:20.
By the numbers:
Swim: 7350y, 1h43m
Bike: 88mi, 4h39m
Run: 2.9mi, 0h26m
Strength: 3h10m
TOTAL: 9h58m
TSS: 533
The good news is my massage therapist is back form vacation and I have a appointment tomorrow. I might need another 30m session next week and maybe keep going once a week until things clear up a bit.
Wednesday, November 5, 2014
Weekly Wrap-up 11/03/14
I way behind on my weekly summary. Been busy with some testing, writting and essay and other fun stuff. My PT is going OK. I've had some dark moments but I think I'm in the right direction. Huge thansk to Kevin Nickel http://kevinnickel.blogspot.com/ & http://www.pinnacleortho.com/ for soem strenghtening suggestions. Aaron Apter of Chicago als ogave me some suggestion and I purchased a book to help with long term running improvement. Yoga seems to be helping and I'm pretty well sold. I'll recommend to anyone that has any type of hip strength and flexibility issues, that this IS the way to improve that.
I'm back to swimming and biking again as 6 days off proved once again that it made no difference even while taking prescription NSAID's. So the plan is Yoga, Strength trianing, stretching, stretch cords, rolling, more stretching, and more rolling.
The other thing I'm going to try is rotating in a pair of Hoka's. Yes Hokas. Don;t worry, it's just a "Gateway" drug version... the Clifton. I'm told it's not a "real Hoka" and that it feels more like Kinvaras with extra cushion... and a curved profile. Scott Iott on a recent podcast even admitted to buying a pair and finding they helped his lower leg issues. So if a sub 3:10 IM runner (that's a BQ time FWIM) says they work... and are not just for masters athletes.... then I believe him.
A few other things I'm wanting to try. I want to get and even lower stem and really maximize my aero. I'm not totally sure if going a few mm lower will save me a couple watts, but I feel like I can go lower, so it's worth a try. Since I have no spacers now, it will be easy to add a couple in. I'm also toying with going to a single chainring, again to improve aero. I'm OK with grinding up hills a little and train that way, so I'm not seeing a major disadvantage. I think a 50 or 52 chainring will work fine with a 11-28 or 11-32... or 11-34 MTB cassette. I'll want a long cage for the last 2 options. I've run it through some calculators and it's very tempting. I think the aero savings as 2-3 watts, so not chump change. Adding 5W to my FTP is a lot of work, so 2-3W at 70.3 pace is substantial.
By The Numbers:
Swim: 1h, 4300y
Bike: 1h40m, 34mi
Run: 0, 0
Strength: 2h40m
TOTAL: 5h20m
TSS: 284
The lightest training week for me in....ummmm....uhhhhh.... crap, 3 years? Maybe that's a good thing. I should have been this light the 2 weeks after IMWI... but hey, live and learn.
I'm back to swimming and biking again as 6 days off proved once again that it made no difference even while taking prescription NSAID's. So the plan is Yoga, Strength trianing, stretching, stretch cords, rolling, more stretching, and more rolling.
The other thing I'm going to try is rotating in a pair of Hoka's. Yes Hokas. Don;t worry, it's just a "Gateway" drug version... the Clifton. I'm told it's not a "real Hoka" and that it feels more like Kinvaras with extra cushion... and a curved profile. Scott Iott on a recent podcast even admitted to buying a pair and finding they helped his lower leg issues. So if a sub 3:10 IM runner (that's a BQ time FWIM) says they work... and are not just for masters athletes.... then I believe him.
A few other things I'm wanting to try. I want to get and even lower stem and really maximize my aero. I'm not totally sure if going a few mm lower will save me a couple watts, but I feel like I can go lower, so it's worth a try. Since I have no spacers now, it will be easy to add a couple in. I'm also toying with going to a single chainring, again to improve aero. I'm OK with grinding up hills a little and train that way, so I'm not seeing a major disadvantage. I think a 50 or 52 chainring will work fine with a 11-28 or 11-32... or 11-34 MTB cassette. I'll want a long cage for the last 2 options. I've run it through some calculators and it's very tempting. I think the aero savings as 2-3 watts, so not chump change. Adding 5W to my FTP is a lot of work, so 2-3W at 70.3 pace is substantial.
By The Numbers:
Swim: 1h, 4300y
Bike: 1h40m, 34mi
Run: 0, 0
Strength: 2h40m
TOTAL: 5h20m
TSS: 284
The lightest training week for me in....ummmm....uhhhhh.... crap, 3 years? Maybe that's a good thing. I should have been this light the 2 weeks after IMWI... but hey, live and learn.
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