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!

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Weekly Workouts – March 20 to March 26

Weekly Stats:
Swim: 7000m, TSS 181.7
Bike: 237 km, TSS 625.0
Run: 36.1 km, TSS 282.8
Total Duration: 14:14
Total TSS: 1089.5
CTL: 83.9
ATL: 152.6
Form: -62.4

I am officially carrying a metric butt-ton of fatigue right now. The -62.4 is probably the largest my form score has ever been by a huge margin. I’m one more week away from a recovery week. But I will say, I don’t feel anywhere near -62.4. I feel much closer to -35 or -40, which really is right in the zone of where I want to be. Still, I’m going to proceed cautiously since injury is a risk I’m carrying with a high fatigue score like that.

That being said, this week was awesome. I took a few days off work and caught up on some much needed sleep. A great chance to de-stress. Set a few workout records in two disciplines, and a good week still in the third. And I didn’t use my treadmill at all this week!

Monday
Run:
11.6km
Steady avg pace of 5:35/km
Duration: 1:04:53
TSS – 90.3
IF – 0.87
Trying to keep things aerobic. Still settling into running again.

Tuesday:
Bike:
TrainerRoad – Antelope +1
Duration: 1:30
NP – 2.03 w/kg
TSS – 111.5
IF – 0.86

Wednesday:
Bike:
TrainerRoad – Monitor +1
Duration: 1:00
NP – 2.07 w/kg
TSS – 77.7
IF – 0.89

Run:
14.4 km
10 min WU
10 x (1 min @ <5:00/km, 30s recovery, 5:00 @ 5:25/km)
5 min CD
TSS – 113.5
IF – 0.87
Of course, it would be -8C on this day. Man that was cold. Mostly good otherwise. Again just trying to feel out my running legs.

Thursday
Bike:
TrainerRoad – Geiger +2
Duration: 1:30
NP – 2.04 w/kg
TSS – 113.2
IF – 0.87

Swim:
3800m
4 x (200m swim, 50m kick)
3 x (1 x 300m on 30s rest, 3 x 100m on 15s rest)
16 x 50 on 20s rest
200m CD
TSS – 97.4
IF – 0.98
All good here. Could have reduced rest a bit, but found that skipping swim workouts is causing a small loss of fitness. Just gotta get back in the routine of swimming.

Friday

Run:
10.1 km
Duration: 55:41
Avg Pace: 5:31/km
No workout – just run
TSS – 79.0
IF – 0.88
Trying to keep things aerobic & settle into running.

Bike:
TrainerRoad – Pettit
Duration: 1:00
NP – 1.57 w/kg
TSS – 44.8
IF – 0.67
Nice low intensity recovery ride. Did this as a reverse brick with good results.

Saturday:
Bike:
TrainerRoad – Wright Peak -2
Duration: 2:00
NP – 2.06 w/kg
TSS – 153.5
IF – 0.88
I felt great through this entire workout. Set 60 minute, 90 minute, and 120 minute power records with 5, 5, and 13 watts respectively. Solid all around.

Sunday:
Swim:
3200m
4 x (200m swim, 50m kick)
20 x 100 on 1:50
200m CD
TSS – 84.3
IF – 0.99
Well this one shocked me a bit. In the last 200 of my WU I came in on a 1:33 pace, so I knew it was going to be a good workout. The majority of the 20 100 reps were under 1:30, with two as low as 1:27. I will have to drop the 1:50 down to 1:45 I think for next time, or add more reps. This is a great workout. A must do.

Bike: 
TrainerRoad – Hunter -2
Duration: 2:00
NP – 1.88 w/kg
TSS – 124.3
IF – 0.79
This one was a grind unfortunately. I bumped up the FTP by three watts prior to this. That had basically no effect on the grindyness of it. Just the week catching up with me, plus some fatigue from swimming hard right before this workout. Nothing to be concerned with. Kept with the plan as written.

2017 Goals – Part 1

I’ve been putting off this post for some time now. It was coming, but I don’t think I have a strong enough handle on my current fitness to set goals. So this post is aptly named “Part 1” – I am going to muse about what my goals might be… because that’s helpful…..

I do a lot of indoor cycling, which makes it difficult to estimate time on the bike course. The trainer I have works well enough but because the power curve on the trainer is not realistic, all speed measured – even on the hub of the rear wheel – is inaccurate. The trainer actually makes me appear slower than I am by quite a bit. As well, it’s a fluid trainer with rear wheel resistance, so the turnover at the top of the pedal stroke is very far from realistic – it’s like pulling the crank through the mud between 11 and 1 o’clock. So I won’t have a strong handle on how I am performing until the weather is nicer and I’m biking outside again. That being said, I’m hitting power records all over the place and training at a higher quality and frequency than ever before. I’m set to increase my FTP by ~3 watts today (conservative increase) – setting 60 minute (by 5 watts), 90 minute (by 5 watts), and 2 hour (by 13 watts) power records yesterday in the same workout – which brings me a bit closer to my “not a real goal” pre-season goal FTP of 3w/kg. How that translates to speed, well that’s still not entirely clear. I’ll know more in a few weeks.

My running volume is increasing, but also not enough to estimate pacing. I am going to be trying a lot of different run training techniques this year than I have in the past. To be clear, what that means is basically I’m going to try to do “proper” run training, instead of just lots of long runs in the aerobic zone. I have no idea how my body will respond to this kind of activity. Hopefully good. I’d really like to hit 5 min/km in races this year. Sub-5 seems plausible, but I’ll stick with 5 for now.

For the swim, I want to do 2km in a race on a 1:35/100m pace. That’d put me across the line in 31:40. I’m fairly sure that if I can get my volume up a bit more I can hit 1:30/100m pace, 30:00 over 2km.

In terms of events, I have two booked and ready to go. I’ll be at IM Muskoka 70.3 in Huntsville on July 9, and on September 17 I’ll be in Welland/Niagara Falls for the MSC/Rev3 Barrelman. In addition, I’m trying to figure out if I can make the MSC Rose City long course work for June 26. Logistical issues, not fitness, are getting in the way of that one for now. Leaning towards yes, but some hurdles to climb.

And late in the season there are a few full-distance races that may be interesting, though I’m fairly sure I’ll be done at Welland this year. IM Louisville (October 15) or IM Florida (November 4) are appealing. Louisville more than Florida, but the extra three weeks between those events could be really helpful. The problem is that Florida will sell out just about any day now, and I’m not in a position where I’m ready to commit to it yet. Florida looks like an easier course, more friendly to first-timers, warmer, and more in line with my potential timing, coming off Barrelman in September. It’s also farther away and more expensive. Louisville is half the distance away – driveable in a day – and cheaper. But comes with a more difficult course and three weeks earlier. Decisions are hard.

So.. I guess in summary.. (?)

  1. 3w/kg FTP
  2. 5 min/km run pace in races
  3. 1:35 min/100m swim pace in races

Seems like a weak list. Yep, I’ll come back with “Part 2” in a few weeks.

Weekly Workouts – March 13 to March 19

Weekly Stats:
Swim: 7100m, TSS 167.0
Bike: 223 km, TSS 572.2
Run: 26.56 km, TSS 196.6
Total Duration: 13:14
Total TSS: 935.7
CTL: 70.5
ATL: 131.8
Form: -51.8
Well, Base 1 Week 1 is in the books. With the new cycling plan in full swing, that dominated my TSS this week. Next week my TSS goal increases a bit which should help to balance this out, but really the way this week worked out is just fine. My pool was closed two days this week, which limited my swimming. And still working to build proper volume on the run I’m happy with what I accomplished there too. I’d really like to add more run volume to my schedule. That will start to happen next week as the weather gets nicer.

My Form score at -51 is low. Like really low. But I don’t really feel like I’m at a -51. Mondays are typically a lower intensity day/full rest day for me so hoping that day will help out a bit there. It won’t do much but it’s better than nothing. I think part of it is that my CTL is ramping fast due to the “it comes back fast” thing, which should mean my Form score will start to return to normal (-25 to -45 on non-recovery weeks) as I move along the program. I do use a 3-on 1-off approach in planning, so two more weeks of building my TSS before taking a recovery week.


Monday

Stupid daylight savings time. No workout today. Rest.

Tuesday:
Bike:
TrainerRoad – 20 Minute Test
Duration: 1:00
NP – 2.10 w/kg
TSS – 81.0
IF – 0.9
FTP test. No change – FTP stays where it is. ~2.33 w/kg.

Run:
10.7km / Treadmill
5 min WU walking
60 min slow build from @ 6:00 / km
5 min CD walking
TSS – 73.8
IF – 0.75
This was a treadmill workout. Garmin thinks I did 60 mins on ~6:00/km pace. According to the treadmill I was closer to 5:40/km on average, building from 6:00 to somewhere close to 5:00/km. So TSS is low compared to what it should be.

Wednesday:
Bike:
TrainerRoad – Geiger
Duration: 1:00
NP – 1.99 w/kg
TSS – 71.2
IF – 0.85
Run:
4.86km / Treadmill
~9 min WU
20 min pace increase 0.1 MPH per minute from 6.2 MPH
5 min CD walking
TSS – 32.5
IF – 0.71
Garmin really frustrated me on this one. Topped out at 8.1 MPH, but Garmin thinks much slower than that.
Thursday
Bike:
TrainerRoad – Antelope
Duration: 1:30
NP – 1.95 w/kg
TSS – 102.9
IF – 0.83
Happy with this one. This is a fun workout.

Swim:
4050m
4 x (200m swim, 50m kick)
3 x 400m on 30s rest (1 was 450 – I can’t count)
3 x 300m on 30s rest
3 x 200m on 30s rest
3 x 100m on 30s rest
200m CD
TSS – 96.7
IF – 0.95
Continuing to see my pace times come down. Happy.
Friday
Bike:
TrainerRoad – Pettit
Duration: 1:00
NP – 1.57 w/kg
TSS – 44.5
IF – 0.67
Nice low intensity recovery ride. Felt much better after this one.

Run:
11.0 km / OUTSIDE!
Duration: 58:14
Avg Pace: 5:19/km
No workout – just run
TSS – 90.3
IF – 0.92
I wrote all about this one here.
Saturday:
Bike:
TrainerRoad – Hunter
Duration: 2:00
NP – 1.91 w/kg
TSS – 133.2
IF – 0.82
A tough one after stacking lots of TSS this week. Still, finished happy. Apparently this was also a new 2-hour power record for me. Somehow. I have a feeling I’m gonna break all my records this year.

Sunday:
3050m
200m swim, 200m kick, 200m pull
100m swim, 100m kick, 100m pull
6 x 50 on 15s rest
2 x 150 NS on 20s rest
2 x 1500m, desc every 500m
6 x 75 on 15s rest
1 x 300 NS on 40s rest
6 x 50 on 20s rest
3 x 100 on 15s rest
200m CD
TSS – 70.3
IF – 0.93
A good “keep things interesting” muscular endurance workout. Could have been longer but the consistency of this workout creeps up. Including WU & CD, average pace was 1:37/100m.

Bike: 
TrainerRoad – Wright Peak -2
Duration: 2:00
NP – 1.95 w/kg
TSS – 139.4
IF – 0.84
hehehe 😀 I set 90 minute and 2 hour power records on this one. All smiles.

The Dreaded FTP Test, and What’s Coming this Week

Damn that was hard. Have I mentioned I hate FTP tests?

This morning I was up well before dawn to hop on the bike and crank out my FTP test. After last week’s rather successful morning workout – the first one in ages – I thought I’d start a morning routine. More on that later, but suffice it to say that it began today. Choosing TrainerRoad’s 20 Minute FTP test was the easy part. Doing it is hard.

No dogs were left outside this morning during my workout, and my legs warmed up surprisingly quickly (encouraging) so the issues noted last week were gone. All good.

As for the test itself, I received a no-change result. That’s disappointing. I was pretty sure I would need a bit of an FTP bump, but I guess I’m just not there yet. I did bump up by three watts last week, so perhaps I’m just not farther than that – my estimate was accurate. As good as it is to know that I’m training at the right intensity, it is a tough pill to swallow to actually do such a demanding test and receive that result. 2.33 W/kg with today’s weigh-in. If I can hit my target race-weight, I have about a 20% improvement as my FTP W/kg goal. I actually think that’s more than do-able this year, considering I’m starting from a hobbling, injured mess.

Interestingly, my LTHR increased. This I’m taking as a good thing. It was a pretty marginal increase, really, but I also saw some of the highest BPM on the bike that I’ve ever seen – about equal to my LTHR on the run. My max HR was ~164 through the ride, and at last test (in summer 2016) of my LTHR while running I tested at 165 BPM. I’m taking this as a good sign. Not sure exactly what it means yet, but a bump higher in LTHR on bike seems like a pretty ok thing to me. To be clear that’s sitting at 151 as of that test. 164 is just the max I achieved during the test.

So, TrainerRoad veterans probably recognize that it’s Tuesday. And Tuesday is test day for the start of a new training plan. That’s the big change for me this week. I’m starting a new plan – Sweet Spot Base High Volume 1. Should be fun. Painful, but fun.

I gave pretty careful consideration to which plan to choose. Last year I did about half of the Full Distance Triathlon Base plan before I got injured and stopped. Tempted to start here again, but without a Full Distance race on my schedule this year, I did look at the Half Distance plan as well (I’m racing two of these). It does seem like a plan that’s fairly well suited for the half-Ironman distance, but I think  I want more volume than that. At least I think I do. Being a “normal guy,” my best weapon is time. I don’t have children and my wife is a grad student, so I have lots of time to dedicate to training. The Triathlon plans seem like they’re very good, but I wish that TrainerRoad would actually worry less about the other two disciplines and focus exclusively on the needs of the bike portion of the race. It is not that I don’t trust them, it is that I have plans for the other two sections already. I just don’t need (and I don’t particularly want, if I’m being honest) their guidance on what workouts to do on the other disciplines. The other thing that worries me – I find their other discipline suggested workouts to be too easy. Has me concerned that the bike plan is also too easy – not enough volume.

So I’m going to give the Sweet Spot Base High Volume 1 a try for a few weeks. Lots of work to do. It calls for 6 rides a week and 532 TSS over 8.5 hours in week 1. I’ve already completed 82 TSS and 1.0 hours today. So only… 450 TSS points to go. Gonna have some early mornings this week.. Oh man this is going to hurt… wish me luck!

Hard Decisions…

I just got off the turbo trainer. Stopped my workout… 55 minutes early. That was a hard decision.

Today I was scheduled to tackle Big Squaw on TrainerRoad. This is a 2.5 hour endurance/tempo session with an IF of .69. So I still managed to hit 95 minutes, which is still decent. I guess. I mean its not nothing.

When selecting today’s workout, it being Saturday naturally means a longer ride. I think I’d have been better suited for something closer to the 2 hour mark but this ride appealed to me with its long duration intervals. Looking at the power targets for the intervals, I figured I could handle a bit more than what was prescribed. So I upped the difficulty by 3%.

Surprising myself even, that 3% was fine. My legs were completely solid for this ride, even through the highest power target. One more reason why I think I’m due for an FTP test (that I really have no interest in doing…..). The problem didn’t really set in until about 1:15 into the ride. And it was, of course, my knees.

Dull, broad, but relentless, I tried resting for a minute and spinning up again, but no benefit. I had to make the choice to persist through a completely bearable amount of pain and risk further injury (like I did in November) for the fitness rewards – aka steps towards my goals. It sounds so easy. It hurts, so stop. But does it really hurt? Am I being a wuss? Should I just push through? This is an endurance workout. I’m not even really pushing a lot of power (even for me). If you don’t do it, you’ll never do it. So I should keep going.. right? Yes. No. Injury. But what if this is nothing? But what if it isn’t nothing….

There is no doubt that this is a minor setback, and I made the right choice getting off the bike. But damn, that’s a hard decision to make. The positive of it is that my fitness is building. I think I’m going to FTP test on Tuesday if I’m feeling up to it, so that’s something to look forward to. I think. Or dread. Probably mostly just dread.

Oh well. Tomorrow’s another day.

Bumping FTP

A few posts ago I mentioned needing an FTP test on my bike. Well, turns out I need one in all three sports, really. Having not done one in each of the three sports since October 2016, they’re badly needed.

But I’m pretty sure I know how they’re going to go. Bike will go up, slightly. No more than a few watts. Run will go down, a lot. Injuries tend to do that. And swim will stay roughly the same, maybe a very slight improvement.

But they’re just so exhausting to do. And the fitness benefit of the test itself is not great. Obviously the argument can be made that accurate FTP = better training post-test. That’s true. I will never dispute this. But I’m pretty sure I can get to that point without testing again.

Yesterday I bumped my cycling FTP up by three watts and then did the same 90 min workout on the turbo that I did on Sunday (TrainerRoad’s Phoenix). My 60 and 90 min watts were not as high yesterday as on Sunday, but I held on for the whole time without much additional difficulty. I should note also that I squatted so many times on Monday that my butt still hurts today, Wednesday. Which is to say that I think I’d have cycled stronger Tuesday than Sunday if not for Monday squatday.

I’ve tried this in the past with success. Just bumping the FTP up a few watts at a time and give it 4-5 workouts to settle through the body. Each time I’ve done this I’ve never had to turn it down. Is it as accurate as a full on FTP test? Obviously no. But it is a lot more efficient in my mind.

But this is harder to do in the pool and while running, I find. Unless I’m in a steady-state environment where I know with 100% certainty the effort I put in is exactly relative to a certain point (which is the entire point of a cycling power meter), a full test is more or less essential. Swimming has too many variables to control. Running has slightly fewer variables, I’d argue, but my fitness is so out of whack on the run right now due to the off season that I don’t really have much choice but to test.

I just don’t want to.

…Maybe this weekend.