Recovery Week! Just in time…

Well, yesterday was the first day of Base 1 Week 4 – aka recovery week. This is my first recovery week of this training block, and it is much needed! I was pushing a heavy form score at the end of last week – a whopping -65.6. With this week’s plans, that will move back to a much more manageable -39.3. Erm.. manageable? hmm..

Joe Friel suggests that good progress is made between -25 and -45. A “higher” negative (e.g. lower than -45) is equated with more fatigue, and a “lower” negative (e.g. higher than -25) is equated with not working hard enough. So, at -65 I’m fatigued. Yep. I can vouch for that. At -39.3, immediately following a recovery week, well… that just shouldn’t be the case. Probably. Indicative of being very fatigued currently.

Yesterday I did some light core work, which I don’t track as being part of CTL/ATL, and did no other exercise. It was a great day off, much needed. That day alone chopped a massive chunk off my form score. This week is 6 rides totalling 9 hours at an IF of under 0.70, 3 runs for 21 km, and 3 swims at lower IF for probably 9 to 10 km. It doesn’t sound like my volume is dropping here, but my TSS volume will go from last week’s 1253.3 to ~780. That’s a massive decrease.

But I’m toying with the idea of doing some proper fitness testing again this week. I should do a swim test, as I have really been basing my swim FTP on an estimated pace rather than an actual pace. And I just found out that I had my power meter set up wrong on my bike… which means another FTP test there is in order too.

The short version of that story is as follows. My LBS told me the cranks were 167.5mm when I bought the bike (oh, I’m short, btw). I didn’t measure. I use Garmin Vector 2S which requires the crank length input. I input the crank length as 167.5. Yesterday I measured the cranks at 170mm. So the cranks are longer than the Vector thinks. Implications of this are light, really, but still matters. Basically I’ve been pushing more watts than it says. In relative terms, I believe everything I’ve done so far is still good, since the FTP is based on the same measurements as my workouts would be (e.g. the input of 167.5mm crank). So it is consistent, but not accurate. Consistency in power meters is a billion times more important than accuracy, but accuracy is necessary for race planning and goal setting. So, gotta fix that. FTP test. Damn.

As for running, I don’t think I’m ready for an FTP test there yet. But I might change my mind towards the end of this week. Like swimming, I have a vague idea of where my current FTP sits and am basing my training off that. Run testing is less bad than bike testing, but still way harder than swim testing. So we’ll see I suppose.

For now though, I’m going to focus on recovery. Stretching & low intensity this week. Gotta make the most of it because I’ll be back at it in no time!


Weekly Workouts – March 27 to April 2

Weekly Stats:
Swim: 11825m, TSS 289.1
Bike: 242 km, TSS 641.4
Run: 40.9 km, TSS 322.8
Total Duration: 16:05
Total TSS: 1253.3
CTL: 98.8
ATL: 174.7
Form: -65.6

Wow. What a week! This was my highest volume week by TSS score ever. But, surprisingly, not by time. The week of August 15 2016 I did 17.5 hrs but 1146.7 TSS. So this week, I managed about 100 TSS points more in about 100 minutes less. That’s pretty solid.

Relative to what I’m shooting for in terms of discipline balance, I’m still light on the run. I’m pretty happy with the quality of my swim workouts and don’t want to reduce the efforts there. And my cycling is going great, so no interest in changing direction. Just want to increase the run volume. More kms per week!

But, for now, that will have to wait. This was Base 1 Week 3 which means… RECOVERY WEEK AHEAD!

16.3 km
Steady avg pace of 5:34/km
Duration: 1:34:28
TSS – 125.5
IF – 0.84
Surprisingly not fun. Going for some LSD. And I don’t consider this one a good one, for most of it anyway. I’ll take the experience points though.

TrainerRoad – Geiger +2
Duration: 1:30
NP – 2.00 w/kg
TSS – 104.5
IF – 0.84

4 x (200m swim, 50m kick)
5 x 200 on 3:30 SI
300m on 20s rest
5 x 100 on 1:45 SI (one was 125m)
16 x 25 on 0:30 SI
200m CD
TSS – 85.5
IF – 0.97
I came home with a sore head and in a bad mood. This was actually a great swim and a good workout but cracked heads with a guy that was in my lane. Long story short, I was splitting with person-A, person-A gets out and person-B gets in. Person-B swims circle-pattern and I didn’t know A got out and B went in, and crack. Otherwise, great!

TrainerRoad – Tallac
Duration: 1:00
NP – 2.12 w/kg
TSS – 78
IF – 0.89

10.8 km on avg pace of 5:20/km
10 min WU
5 x (200m @ 5:00/km, 200m jog, 200m @ 5:00/km, 400m jog, 400m @ 5:00/km, 200m jog)
5 min CD
TSS – 91.7
IF – 0.93
Trying to add a bit of structure. A fun one. Got chased by a (cute) dog, even!

TrainerRoad – Carillon +1
Duration: 1:30
NP – 2.05 w/kg
TSS – 106.7
IF – 0.85

4 x (200m swim, 50m kick)
2 x 1500 desc 500 1-3
200m CD
TSS – 99.9
IF – 0.94
New best times on each split. This is a good fitness test workout, but also great for muscular endurance when the pace picks up. Went on a 1:38 pace on the first, 1:39 on the second.

TrainerRoad – Pettit
Duration: 1:00
NP – 1.58 w/kg
TSS – 42.1
IF – 0.65
Nice low intensity recovery ride.

13.8 km (Treadmill)
Duration: 1:15:00
Avg Pace: 5:26/km
Up & down on pace a bit. Nothing special.
TSS – 79.0
IF – 0.88
This is my last treadmill run ever. That thing screws up my knees like crazy. Horrible swelling and pain still today (Sunday). Did not have any of that outdoors. I was inside due to weather. I’ll tough it out next time.

TrainerRoad – Juneau -1
Duration: 2:00
NP – 2.12 w/kg
TSS – 153.9
IF – 0.88
I felt great through this entire workout. Tied my 2 hour power record.

4 x (200m swim, 50m kick)
3 x 400m on 30s rest
3 x 300m on 30s rest
3 x 200m on 30s rest
3 x 100m on 30s rest
200m CD
TSS – 103.7
IF – 0.96
Held solid pace throughout. 1:37/100m incl WU & CD

TrainerRoad – Tallac +2
Duration: 2:00
NP – 2.14 w/kg
TSS – 156.2
IF – 0.88
Felt great for most, tougher towards the end. New 90 min power record.