Frankfurter

mloc123

A new log for me. Back training with some consistency for about 5-6 weeks now after about 9 months off.

Bought some SRMs about 3 weeks ago and so far I am just recording power but not using it for sessions, testing will happen in a couple of weeks and I'll go from there.

My current easy wattage is around 180-190 and I would guess my FTP is about 250 based on that and what I know from previous years. Not terrible, the watt/kg figure is not good tho'


Run wise, it is hard to run when you are fat. All low effort stuff so far, at slow slow pace.. starting to enjoy it again now.

I have not swam since October.


I am 14lbs down on when I started 6 weeks ago, I would like to drop another 28lbs for September and another 7-8lbs over the next few months from then on.

My A race aim is the Abu Dhabi long course race in March 2014, I have no real short term plans apart from getting some fitness back and having fun again.
I am getting married in September and may run the Dublin half as it is the week beforehand.

BTH

Welcome back sir.

What is it about T/D/M mods getting married this year???

mloc123

BTH wrote: »

Welcome back sir.

What is it about T/D/M mods getting married this year???

Thanks. Hah, I had not considered all three of us were getting married this year.

RacoonQueen

You want to have 3 stone dropped by Sept? How much weight did you put on? :eek:

mloc123

RacoonQueen wrote: »

You want to have 3 stone dropped by Sept? How much weight did you put on? :eek:

A lot... I was 2.5 stone heavier than when I raced in Antwerp, I am now 1.5

I was well on my way to hitting my all time max of 18.5 from my pre tri days My aim is not to him my all time low of 11st from 2009/2010.

El Director

Good luck to you dude, I look forward to following

hf4z6sqo7vjngi

Good to see you back up on the horse and enjoying it again. Make sure you book into a hotel that sells beer

griffin100

Great to see you back in the groove Colm. Looking forward to the log.

Chartsengrafs

Good to see you getting back into it, good luck! Will follow with interest.

mloc123

Busy enough weekend, cycle planned for early Saturday morning but in the end it was not as early as I wanted.

Got 60km in, average power was 179watts with little or no HR drift. Happy enough with that. Would have liked to get 70km but I had to get home to head to Galway.

Communion followed by a stag in Galway left me a little under the weather on Sunday, luckily I was not the one driving back. The rest of the day involved watching the Giro, Tour of Norway and Tour of California on Eurosport. Not much of a drinker these days and I think I'll stick to that for the next few months.

Izoard

Meh, keep the weight on - it will stop you getting blown off the bridges in AD:)

Good luck with it!

mloc123

Izoard wrote: »

Meh, keep the weight on - it will stop you getting blown off the bridges in AD:)

Good luck with it!

What is the bike course like? I presume road surface is good but wind and heat are not?

Izoard

mloc123 wrote: »

What is the bike course like? I presume road surface is good but wind and heat are not?

Road quality is pretty good, but it is highway all the way with over-passes that can leave you pretty exposed if the wind is up. I didn't feel the heat so much, as the wind was high, particularly later in the day.

The spin around Yas Marina is nice (first time), but overall the bike course is crushingly boring :mad:

pgibbo

Welcome back logging. Best of luck with the training

mloc123

Back when I trained consistently I had routes. I had 2 run routes.. 3 during the summer and I had 2 cycle routes. I was so used to doing them that I did not have to think.

One Saturday morning I was already 10-15km into my cycle before I realised where I was. I went out tired and was on auto pilot. Over the years I grew to hate the routes but would stick to them anyway.

Since getting back I am trying to break this habbit and mix it up a bit. Run wise I have found a nice woods 5 minutes from my house and am enjoying running in it. There are some streams to jump over, mud to get stuck in and logs to dodge but it is fun and different.

My aim now to to enjoy getting out, not running through the motions and running the same road every night.

Training wise, an easy 6km on Tuesday and 30km easy on the bike last night with 190watts average. Biking feels strong at the moment, much stronger than it should after the months off. Maybe the sporadic 2hr spins every couple of weeks was enough to maintain some fitness.

mloc123

Ran one leg of a company relay last night.. new company record :pac:

I am slow but can still suffer. Averaged 183bpm which is threshold for me, not tested yet this year but all previous tests have come in on 182bpm. It was nice to hurt, I'd like to run a 4/5km threshold for every stone I drop and see if the 4seconds/km/kg is correct or not.

Fazz

mloc123 wrote: »

A new log for me. Back training with some consistency for about 5-6 weeks now after about 9 months off.

Bought some SRMs about 3 weeks ago and so far I am just recording power but not using it for sessions, testing will happen in a couple of weeks and I'll go from there.

My current easy wattage is around 180-190 and I would guess my FTP is about 250 based on that and what I know from previous years. Not terrible, the watt/kg figure is not good tho'


Run wise, it is hard to run when you are fat. All low effort stuff so far, at slow slow pace.. starting to enjoy it again now.

I have not swam since October.


I am 14lbs down on when I started 6 weeks ago, I would like to drop another 28lbs for September and another 7-8lbs over the next few months from then on.

My A race aim is the Abu Dhabi long course race in March 2014, I have no real short term plans apart from getting some fitness back and having fun again.
I am getting married in September and may run the Dublin half as it is the week beforehand.

Excellent.

Abu Dhabi LC is a strong contender for my planned first race in 2014 also so may be racing you over there hopefully.

I can sense the long winter bike's already lol but am happy to only have started race season for now!

mloc123

Fazz wrote: »

Excellent.

Abu Dhabi LC is a strong contender for my planned first race in 2014 also so may be racing you over there hopefully.

I can sense the long winter bike's already lol but am happy to only have started race season for now!

Based on your results I don't think it will be much of a race unless you give me an hour or two head start.

mloc123

Tonight is FTP test night. I don't know which I am more worried about, the pain or the low numbers.

hf4z6sqo7vjngi

mloc123 wrote: »

Tonight is FTP test night. I don't know which I am more worried about, the pain or the low numbers.

Best of luck, enjoy and embrace the suffering:)

tunney

256 FTP
270 AP for 20 minutes

mloc123

Not quite...

5min 327w
20min 261w

FTP 248w

I probably paced it poorly, haven't tested in over a year and didn't have a feel for what 5/20 should be like.

Mr Tango

Same ftp as me the last time I tested! need the power to kg number!

We can compare ftps Saturday morning if you are around for a quick spin.

mloc123

Rest assured, the first incline we hit the watts/kg will become apparent. What do you weight these days? A hefty 60kg?

Mr Tango

no 69kg pre lanzarote - light for me! we can stay flat! My legs wont be recovered as yet.

mloc123

Lunch time LTHR test... ouch.

185bpm is the new magic number, zones will be based on that. Pace dropped like a lead balloon during the 30min TT... a combination of heat and lack of endurance I guess.

Testing week is complete :pac:

mloc123

Out with Tango this morning for a spin. We did 90 minutes up around the small lakes and I did a total over just over 2.5hrs.

Tango was talking me out of Abu Dhabi and into a standard IM instead. I am on the fence for now.

hf4z6sqo7vjngi

mloc123 wrote: »

Out with Tango this morning for a spin. We did 90 minutes up around the small lakes and I did a total over just over 2.5hrs.

Tango was talking me out of Abu Dhabi and into a standard IM instead. I am on the fence for now.

My own honest opinion, you will be left a little underwhelmed by the course. 200k on a motorway is not very exciting. We need to sort a club trip to Frankfurt or something for next year!!

mloc123

Corbin Loose Tension wrote: »

My own honest opinion, you will be left a little underwhelmed by the course. 200k on a motorway is not very exciting. We need to sort a club trip to Frankfurt or something for next year!!

Frankfurt is high high on his list alright.

hf4z6sqo7vjngi

mloc123 wrote: »

Frankfurt is high high on his list alright.

Let's make it happen so:) Road trip.

mloc123

Training away these days, some issues over the weekend which look like they may be related to a wisdom tooth coming up but overall going well.

Running is coming along, I can control effort and HR and it is feeling easier, still very slow but moving in the right direction. Weight continues to come down which no doubt helps.

Race wise, I am no longer sure on Abu Dhabi and may end up in Frankfurt with Tango.

Mr Tango

Its okay - you don't need teeth for Frankfurt - train the legs, I predict a quicker time this way!!!

mloc123

Abu Dhabi is off, Frankfurt IM is now on. Entered on Wednesday morning... 3 other club members in so it should be a bit of fun.

I had my first proper bike session in a year last night, it included 2x15mins at FTP. I enjoyed it. My view for the hour was this..



Mid way through I thought about turbo music and what motivates me, early 80s thrash metal is the winner. Any old Slayer, Sepultura or even early early Metallica. Good 90bpm drumming.

What do other people turbo to?

pgibbo

Good stuff Colm. Any races this year.

Enjoy the training for FF. Should be a cracking experience - training and racing.

Turbo - I opt for some 90s Dance music or Tiesto. Maybe some AC/DC. Depends on the mood and the session that's involved.

mloc123

I might get a Duathlon in before the end of the season but that will be about all. Still have not swam... 9months and counting

mloc123

Looks like last weeks FTP test on Tuesday and 2x15 on Thursday pushed me over the edge and into a chesty cold. After the previous weekend away at a stag I'd imagine I was pretty run down to begin with.

Felt crap enough on Friday and woke up Saturday even worse. After a few days of coughing up gunk I am back to just a head cold now. Test spin this evening to see how I am.

pgibbo

What's the magic number from the test? Is it better or worse than your last test?

Hope tonight goes well.

Out of curiosity, how you finding the SRMs compared to the PT?

mloc123

pgibbo wrote: »

What's the magic number from the test? Is it better or worse than your last test?

Hope tonight goes well.

Out of curiosity, how you finding the SRMs compared to the PT?

Same result as the test 4 weeks ago, I felt I paced the last one poorly... I was happy I didn't after last Tuesday. But now I am wondering if the early stages of being sick caused me problems on Tuesday.. 248w.

FTP wise, I would be happy enough with 260 @ 70kg... so maintaining 250 while I lose weight will do me for now.

I like the SRM.. the PT was fine, but had a habit of failing on me. I am looking forward to being able to use a disc with the SRM tho.

tunney

mloc123 wrote: »

Same result as the test 4 weeks ago, I felt I paced the last one poorly... I was happy I didn't after last Tuesday. But now I am wondering if the early stages of being sick caused me problems on Tuesday.. 248w.

FTP wise, I would be happy enough with 260 @ 70kg... so maintaining 250 while I lose weight will do me for now.

I like the SRM.. the PT was fine, but had a habit of failing on me. I am looking forward to being able to use a disc with the SRM tho.

Most people I know with PTs have then away for servicing more than in use.

mloc123

tunney wrote: »

Most people I know with PTs have then away for servicing more than in use.

I do get a couple of mails from LCD about his. His one had started to over read recently... which is a first I think. The record goes to Tango who managed to kill mine in 8 weeks the last time

tunney

mloc123 wrote: »

I do get a couple of mails from LCD about his. His one had started to over read recently... which is a first I think. The record goes to Tango who managed to kill mine in 8 weeks the last time

He doesn't *do* technology

mloc123

http://connect.garmin.com/activity/337546539

Tester last night to see where I am... still sick. HR is about 10bpm too high, effort is a little high but not terrible.

mloc123

First swim in 10 months, oh dear.

griffin100

mloc123 wrote: »

First swim in 10 months, oh dear.

Where you at a Tango session?

mloc123

Yup, he felt sorry for me after about 20mins and gave me shorter reps to do.

Mr Tango

I'll only feel sorry for you for a few weeks though :-)

mloc123

Forgot I had this log.

Swimming is coming along a bit over the past month or so, probably back to where I was a year ago... not that I was good a year ago.

Still running and biking away. Have done nothing since last Thursday now.

I was in Antwerp for my stag at the weekend, drank a lot of 8% and 9% beers and ate more pizza and chips in 3 days than I have in months.
I don't think I will make it to the pool tonight, I hate for people to swim through my vomit.

Looking to hit a very clean 5-6 week stint now before the big day.

tunney

mloc123 wrote: »

Forgot I had this log.

Swimming is coming along a bit over the past month or so, probably back to where I was a year ago... not that I was good a year ago.

Still running and biking away. Have done nothing since last Thursday now.

I was in Antwerp for my stag at the weekend, drank a lot of 8% and 9% beers and ate more pizza and chips in 3 days than I have in months.
I don't think I will make it to the pool tonight, I hate for people to swim through my vomit.

Looking to hit a very clean 5-6 week stint now before the big day.

If you don't swim but myself and Tango will kick your a$$

Not listening to you whinging about the swim in Frankfurt next year.

Suck it up princess, HTFU and get to the pool.

BTH

I vaguely remember my stag earlier this year. I sure as hell didn't go swimming on the Monday after.

griffin100

mloc123 wrote: »

Forgot I had this log.

Swimming is coming along a bit over the past month or so, probably back to where I was a year ago... not that I was good a year ago.

Still running and biking away. Have done nothing since last Thursday now.

I was in Antwerp for my stag at the weekend, drank a lot of 8% and 9% beers and ate more pizza and chips in 3 days than I have in months.
I don't think I will make it to the pool tonight, I hate for people to swim through my vomit.

Looking to hit a very clean 5-6 week stint now before the big day.

I thought being a mod was now taking up all your time and you couldn't train anymore Nothing better than a good hard swim to cure a hangover, you should go.

hf4z6sqo7vjngi

A stag is not a valid excuse to skip a session i am in the SIU buttercup camp.:p