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Swim, Bike, Run....if only it was that simple!
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Ari Handsome Teammate wrote: »Hope everything is ok El D.
Thanks Jacky, just have to wait and see now.
Weds 2nd Feb
Plan 1.5h Club Swimming
Actual Afternoon session in the NAC
After yesterdays upset I didn't get to bed until very late so club swim went out the window. Luckily I have a half day on Weds (just the way my timetable worked out this year) so I headed to the NAC. Only had an hour as the pool closes at 2:30. I like to do drills when I am on my own because we don't do any with the club.
WU 400m
Drills 200m kick
200m paddles
200m 'belly to the wall', fins on
200m single arm, fins on
Main Set 16 x 100m 1-4; easy 5-8; a bit faster 9-12; fast 13-16 all out;
Only got through 10 before I was kicked out
1-4 - 1:57; 1:57; 1:56; 1:57;
5-8 - 1:49; 1:48; 1:46; 1:48;
9-10 - 1:43PB; 1:44
Total Dist 2,200mts
Total Time 1hr
I think that that is a new PB, never really kept an eye on it before but I am from now on. Actually I feel I'm on the brink of getting that 100m down to under 1:40, my stroke is just beginning to feel longer and stronger, my fitness is just holding me back at the moment....but that wil change.
Straight home and.....
Plan 60 min turbo, session 26
Actual 60 min turbo, session 26
Dist 28.2k; Time 60min; Cad Ave/Max 93/141; Watt Ave/Max 198/361
Cadence sensor working again :rolleyes: Really enjoy these 1hr sessions
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Thurs Eve 3rd Feb 2011
Plan Club Session
Actual Club Session
No running for 8 days as I was giving the achilles a chance. Arrived down at the club house, went to jump into the medium/easy group but coach told me they were doing 5 miles easy and I should jump into the elite group as they were doing 8 miles 'easy'. Found the pace a little pacey at first and 3 of us were detached after 2 miles :rolleyes: We worked together though and latched back onto the back of the group. The achilles? Well good news. I did feel it at times and I was thinking :mad::( But I lately I started to do my chi/pose drills and so whenever I felt a twinge I just went through my checklist in my head and hey presto twinge gone. You wouldn't believe the amount of focus this takes. I'd then drift again into my poor form but when it happened I just re-focused and it felt great The last 4k were at 4:16 pace or so, HR kept low enough too and I was finishing strong right up at the top. So I kinda feel the same as the swimming, stronger than last year, just unfit.
Dist 13.3km; Time 1:03:04; HR Ave/ Max 155/180; Pace 4:45/km0 -
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Mon Eve 7th Feb
Decided last night that there is no point in swimming with this shoulder the way it is, especially as I have a free morning tomorrow morn when I could d a session, so an extra days rest on it. The injury doesn't concern me as it is getting better. Missing pool time does concern me however. Anyway, to the test....
First Bike Test Of 2011 - FTPw Test
Plan FTPw Test
Actual FTPw Test
Did my first FTPw test today, didn't know what to expect as I have never done one before. Didn't want to go mad and not last the 30 min so decided to try and keep cadence above 90 and speed above 37km/h. As the test progress however I thought that I could push it more, I wanted to be a wreck after it-which I was! The last 8 min or so I pushed the speed up to 41-43km/h and the cadence 100-104 rpm.
The Test
Warm Up 15 min; 6.4km; Then stretch for 5 mins
30 min test CALIB to '0'; Slope set to '+1'
Watt Ave 299 (my FTPw)
Cad Ave 98
HR Ave 159 (my LTHR)
Speed Ave 40km/h
Dist 20km
Cool Down 15 min; 6km.
So target for the season, as per my first post, is to better my FTPw by 15% before Galway 70.3. So that means my target FTPw is 344
Happy with that, really happy. Of course not 100% accurate but so long as I replicate the test each time then I can compare. Looking forward to the next test already, where I will start at averaging 40km/h straight away.
So starting in Base 2 I will be doing one FTP session per week, any suggestions on what those session should be? I must check my e mails because I know I asked MCOS this last year.
Total Time 60 min
Total Dist 32.4km0 -
Dude hope everything is alright.Fair play sticking it out in that weather yesterday. great session.
Thanks man. Things won't be settled down for a while yet but thanks. Ya it was miserable but glad I stuck it out and I stayed in the hot bath for 40 min afterAri Handsome Teammate wrote: »Thanks for linking to the old race reports i enjoyed reading them. You were a busy man last year with all the events you done:p and some great results to boot.
Thanks JB, I really enjoyed doing them too. I do love racing I must admit, won't be cutting back too much this year either
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Thanks Mac, obviously not 100% accurate, no hills or wind to contend with either....but I'll take it
Forgot the most important thing - set my training zones based on that test - doh!
Power
Zone 1 Less than 55% of FTPw < 164
Zone 2 55% to 74% of FTPw 165 - 221
Zone 3 75% to 89% of FTPw 222 - 266
Zone 4 90% to 104% of FTPw 267 - 311
Zone 5 105% to 120% of FTPw 312 - 359
Zone 6 More than 120% of FTPw >360
Heart Rate
Run Zones My Zones
Zone 1 Less than 85% of LTHR < 135
Zone 2 85% to 89% of LTHR 136 - 141
Zone 3 90% to 94% of LTHR 142 - 149
Zone 4 95% to 99% of LTHR 150 - 157
Zone 5a 100% to 102% of LTHR 158 - 162
Zone 5b 103% to 106% of LTHR 163 - 169
Zone 5c More than 106% of LTHR >1700 -
El Director wrote: »So starting in Base 2 I will be doing one FTP session per week, any suggestions on what those session should be? I must check my e mails because I know I asked MCOS this last year.
Hey ElD good work on the T30, 299w is a nice return. Don't mean to rain on the parade or anything but FTP is the best output for an hour so your true FTP based on that test may be in the region of 291w, unless you could go on and sustain the 299 for another half hour. I first tested with a T20 and the value was 95% approx the value of FTP, so my T20 score*0.95. For a T30 I think its 97.5% for an estimate, so T30 score*0.975. Bambaata did a T30 recently so he may be a good guy to check with. Anway I digress, thats a solid foundation whatever way you look at it and well done
Ultimately the FTP development is simple enough, 2*20min or 3*15mins at 90-95% of your FTP. You can start with 10 mins rest and drop it each week. Or start with 2*10 mins reps and build up to 2*20. This is threshhold work. For VO2max stuff, smaller reps of maybe 6*3mins at 105% or building intensity stuff etc..
Ultimately you want to be holding your target output for a lower RPE. So a sign of improvement if you are already at 2*20mins at 90% with X rest would be doing them at 5bpm lower than before. If you get to a stage where you are doing the 20mins comfortably, it may be time to another T20 or T30 or if your are brave a T60!
There are lots of different workouts but I personally like the 2*20mins on the sweet spot. Simple and time effective. Add a 15 mins run onto it and its a nifty way to spend 90mins
I was doing 12-15min reps up to Christmas at 80% but then got to a stage where I could hold 80%FTP comfortably for an hour inside base zones. So, I opted for 90% recentlly and its quite a jump. I did 2*15 mins with 5 mins rest last week and will go for 2*20mins with 5 mins rest this week at 90-92%FTP. My A goal is IM however so this isn't a key session like it was when I was training for Olympic Distance. There are many more varieties of FTP torture workout fun, mloc123 I think has a folder of em.0 -
^^^^^^^^^^^^
Thanks so much MCOS, what a great response and I really appreciate it as I'm sure anybody else reading it will, I know it takes time.
I thought I had read that before re T30*0.975, but I took it from this post on JF blog http://www.joefrielsblog.com/2010/05/quick-guide-to-training-with-heart-rate-power-and-pace.html. In it he just says to take your 30 mn reading. Anyway you are right, I wouldn't have held that for 1 hour. But if I am to reach my training objective of my improving my first FTPw test by 15% then I will have to hold it for an hour and more! Forgot to mention that yesterday: Mt FTPw target now 344 (299+15%). :eek:
Thanks for the suggestions on sessions to do. So once a week 'on the sweet spot' 2x20 min at 90-95% for base 2. In Base 3 it'll be twice a week and in the Build phases the VO2Max stuff (3*6min at 105%). Sound good? I like to keep it simple. I will PM mloc123 as well. Thanks.
Tues Morn 8th Feb
Plan NAC swim session
Actual Nothing
Well, 1:30 to bed last night due to the personal reasons dogging me the last week, shoulder still sore so stayed in bed. Good news is that the 'personal issue' have had a happy ending Onwards and upwards, I wouldn't even mention it but it has affected training so it must be mentioned.
Tues Eve
Plan Run Club Session
Actual Run Club Session
No garmin again but it was an easy 14k in 1hr 12min or so. Good to be building up the miles in the month of Feb.0 -
Weds Morn 9th Feb
Plan Club Swim
Actual Nothing
The shoulder called for more rest, so with a planned sleep in tomorrow morn I just swapped them. So going to test it tomorrow morning. This morn was supposed to be my first T1000m, but plans change (well used of it now :rolleyes:) I will do it next Weds.
Weds Eve 9th Feb
Plan Raheny 3 mile race (+WU and CD)
Actually Raheny 3 mile race (+WU and CD)
Race Report
Wet, rainy night but ideal really for running. Ran this race about a month ago so I had a time to beat, last time I just did my best and was F'd after. So I planned to beat my last time (20:08) and actually aimed for 19:30 (6:30/mile).
Did my usual warm and brought my power breathe, used it before all my races last year, just to open up the lungs, find it works for me. Met Macanri before the race and we discussed a few things including pacing for this race. Turned out we had the exact same target pace. We got the go and off we went, straight away I knew I was off to quick but that was fine just needed to get into position first and then relax into desired pace. Once I eased back, which wasn't easy as I let a good few pass me, I felt comfortable and strong. Mac was a good 10/15m ahead and sure enough we were both going faster than we had intended, 6:12 for first mile. I reined it in a bit and looked ahead to see Mac was doing the same and before we knew it we were shoulder to shoulder. This helped and we clipped along nicely. Not sure what Mac ate before the race but now and again he seemed to get a "boost" Funny stuff but I was afraid to laugh as I was trying to hold my form....I couldn't help myself though! Anyway second mile 6:24 and third 6:24, in the last 200m I decided to see what was in me, wasn't sure if Mac would come along but he was happy out and unbelievably disciplined not to. So last time I was wrecked and this time, 53 sec faster and a slower HR, I was grand. Again really enjoyed the race and fair play to Raheny AC and their stewards.
Comparisons
3 Mile Raheny Race:
12/01/2011: Time 20:08; HR Max/Ave 190/178
09/02/2011: Time 19:15; HR Max/Ave 183/171
Run cadence tonight was 81.5, really need to get that as near as possible to 90.
You may have noticed that I haven't mentioned my achilles in over a week now. Well thats because it's fine. The week I took off running I decided that I really had to commit to the chi/pose running drills and technique that I was shown my C McKiernan back in Oct. Now any time I feel a tweak I go through the mental checks re my form. I am finding that it's working Now my quads feel a little sore, more than normal but I take it that this is my body adapting so no worries. Anyway enough waffle.
Total Time 41 min
Total Dist 9k0 -
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Been mental busy the last week, mainly organising a debate in school with Dub West candidates Joan Burton, Brian Lenihan, Leo Varadkar and Joe Higgins to name a few. Anyway gotta get through this quick so only number for most.
Thurs Morn 10th Feb
Planned NAC Swim
Actual Nothing
Didn't sleep till 5am.
Fri Morn 11th Feb
Planned NAC Swim
Actual Nothing
Wrecked from day before and the debate which was a great success
Friday Eve 11th Feb
Plan LTHR/FTPa test
Actual LTHR/FTPa test
LTHR and FTPa test. Basically: run for 30 min hard, your ave HR for the last 30min is your FTHR and your ave pace for the entire 30 min is your FTPa (functional threshold pace).
WU 2k
Time 30 min
Dist 7.38k
LTHR 176
FTPa 4:04/km
CD 2k
Total Time 51min
Total Dist 11.38km
Tough test. Found it hard to get the pace right but will know better next time.
So here are my training zones
Run Zones My Zones
Zone 1 Less than 85% of LTHR <150
Zone 2 85% to 89% of LTHR 151 - 157
Zone 3 90% to 94% of LTHR 158 - 165
Zone 4 95% to 99% of LTHR 166 - 174
Zone 5a 100% to 102% of LTHR 175 - 180
Zone 5b 103% to 106% of LTHR 181 - 187
Zone 5c More than 106% of LTHR >188
I made a mistake last week when posting my Bike LTHR zones so here is the corrected version: My LTHR (bike) 159
Bike Zones My Zones
Zone 1 Less than 81% of LTHR <129
Zone 2 81% to 89% of LTHR 130 - 142
Zone 3 90% to 93% of LTHR 143 - 148
Zone 4 94% to 99% of LTHR 149 - 157
Zone 5a 100% to 102% of LTHR 158 - 162
Zone 5b 103% to 106% of LTHR 163 - 167
Sat 12th Feb
Planned 60k Z2 Bike
Actual 53k Z1 Bike
Dist 53k
Time 1:59:49
Ave HR 121
Ave/Max Speed 26.1/50.1km/hr
Week Summary
17 Jan-23 Jan|# sessions|Time hh:mm|Distance kms
Total|10|13:57|154.89
Swimming|0|0:00|0
Cycling|2|2:59:49|85
Running|3|3:38|33
Strenth/Core|0|0|N/A
Weight Watch
Last Week 85.3kg
This Week 86.5kg
Missed Sessions Watch
This Week 3
Altogether 5
End of rest week and Base 1.
Base 1 Summary
So four weeks down how am I looking?
Overall feeling I actually feel stronger and more powerful in all three disciplines than at any time last year. The fitness isn't there though yet, it is looking promises but my biggest limiter is the injuries.
Swimming Started well but a shoulder injury put me out of action for two week. Pity as I had just made a couple of tweaks to my stroke and they were having a big effect, I hope I can remember them.In general I was rolling better, bilat breathing and my stroke was getting longer and more powerful. Once back at it I will make up for the missed sessions by concentrating on swimming during the easter holidays.
Bike Biking is going very well. Haven't missed a bike session and got 4 long spins in in a row, don't think that happened last year at all. A lot of work on cadence and smooth pedaling, will be doing some threshold work in Base 2. FTPw 299 and LTHR 159, covered 20k in that 30 min test.
Running Started off very slow and sluggish but I am getting there. Biggest indicator yet is the comparison between The Raheny 3 mile races, one in Jan and the other in Feb, nearly a min faster and much lower HR. FTPa 4:04/km and LTHR 176, covered 7.38k in the test (covering 8k is the obvious target here)
Weight Watch
16 Jan weight 88kg - 12th Feb weight 86.5kg
Missed Sessions Watch
Total missed sessions - 5 out of 43. Made 88%, so failed in this block to meet my target of 95%
Base 2 Week 1
Mon Eve 14th Feb
Plan 60 min threshold work on bike
Actual 45 min threshold work on bike
Meant to be 2 x 20min at 90% FTPw, but only had 5 min to WU and then I put the 2 x 20min back to back, I was in a mad rush :rolleyes:
Time 40 min; Dist 29.5k; Ave speed 40.2km/hr Ave Watt 270
Tues Eve
Plan Club run session
Actual Club run session
WU 2.5k
Main set 3 x 1mile
1st) 5:53
2nd) 5:47
3rd) 5:55
CD 2.5
Total Time 1hr 15min
Total Dist 10.5km
Weds Morn 16th Feb
Plan Club Swim
Actual Club Swim
Shoulder held up well although it is still sore, needs strength me thinks.
Main Set
600m x 1 off 12 min
300 x 2 off 6 min
150 x 4 off 3 min
Total Time 1 hr 20min
Total Dist 2,800m
Weds afternoon 16th Feb
Plan 75k Z2 Bike
Actual 75k Z1 Bike
Trying to free up Sat morn so did this this afternoon ans Sat I will do my cadence work. Just made it home before darkness fell.
Time 2:41:03; Dist 74.83km; Ave/Max Speed 28/55.9km/hr; HR Ave 124
Find it hard to get the ave HR up, I did spend a lot of time in Z2 too though.
Phewwww, up todate, I'm shattered.0 -
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To Train or Not to Train?
I know the answer to that question. Last year I got a cold, I kept training and ended up with pneumonia, this set me back 6 weeks. When you have a cold your immune system is weakened and by training it you weaken it even more. Plus the body needs energy to recover and by training you divert this energy. I'd be stupid to make the same mistake again, so I am clearing my training schedule for the rest of the week, let the cold run it's course (7-10 days) and then get back to it.
I may seem very clear cut about this but make no mistake, it's a really tough call as things are going pretty well. It's also bad timing-heading skiing on Sunday for a week with 45 kids. So I hope when I get back I will be ready to get going again.
Base 2 Week 1 - poor start
What do you do by the way when you get a cold - train or not?0 -
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NeedsTraining wrote: »Hey El,
Based on your experiences last year, I would recommend taking it easy when you have the cold.
It is a killer to just sit back. I was out for over 2 weeks with the flu and only getting back at it easy in the last couple of days.
Enjoy the skiing.
Thanks NT,
Missing a week in Feb won't ruin my season so it's a no brainer really. God I am getting very sensible in my old age (30 next week) 0 -
El Director wrote: »Thanks NT,
Missing a week in Feb won't ruin my season so it's a no brainer really. God I am getting very sensible in my old age (30 next week)
So you moving up to my AG then? 0 -
shotgunmcos wrote: »So you moving up to my AG then?
Yep, time for me to mix it with the big boys! :pac:0 -
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