Wednesday, October 15, 2014

Baseline Test Results

Last week I did some baseline testing before my final build into Ironman Cozumel. I was amazed at how much these hurt and how sore I was after these short workouts. My body is accustomed to going longer distances and a relatively lower intensity. This was a complete shock to my system. Regardless, I was relatively pleased with most of the test results and, as I mentioned earlier, decided to share them. So here we go...

Test #1 (Thursday afternoon): 5 minute bike maximum power test

This test was performed on the trainer in my basement. I warmed up for 30 minutes and then went as hard as possible for five minutes. My average power for the five minutes was 420 watts and my average heart rate was 182 beats per minute. I felt like I was on the verge of exploding at the end of it, and I think that's because I was pretty close to it.

Test #2 (Friday morning): 1000 yard TT

This test was performed in the pool on Friday morning. I didn't wear my watch, so I don't have a file for it. I swam a 14:40, which averages to 1:28 per 100 yards. It is not even close to where I need to be, but is about what I expected. Lots of pool work will be done over the winter.

Test #3 (Friday afternoon): 6 minute VO2 max run test

This test was done on the track after work on Friday. I warmed up for 15 minutes and then ran six minutes as hard as I could. I averaged a 5 minute mile pace for the run with an average heart rate of 181. This was a completely different type of effort for me and is not my strength. Overall, I don't think it was a bad result.

Test #4 (Saturday morning): Functional Threshold Power test on the bike (20 minutes)

I did this test on the trainer in my basement as well. I warmed up for 25 minutes and then went as hard as I could hold for 20 minutes. I felt like I cracked pretty badly around 11 or 12 minutes in. I pulled it back together at the end, but overall I was not pleased with the result of this test. According to my five minute test I should be able to hold more watts than I did. I ended up averaging 343 watts, which puts my FTP around 325 watts, which means it hasn't moved since the last time I tested a long time ago. I know I need to ride at or above threshold more often in my training now.

Test #5 (Sunday morning): Lactate Threshold Test (30 minute run)

I did this test at Brighton High School track Sunday morning. I warmed up for 20 minutes and then ran as hard as possible for 30 minutes. I averaged 5 minutes 40 seconds per mile for those 30 minutes. It was pretty painful, but I was actually quite happy with how well I did on this test. I have been putting some good work into my run over the past month and have lost a few pounds, and I think both paid off here.

I included the files for anyone who is interested. Feel free to click the links and check out the data. Time to get back to work in my final build for Ironman Cozumel...

Friday, October 10, 2014

October Update...

It has been about a month since the Ironman 70.3 World Championship. I haven't posted a race report yet, but I still might try to do that. Initially I didn't write one because I was so upset and disappointed with my performance that I didn't want to think about it long enough to put a race report together. But as time goes on I am beginning to get over the disappointment and am moving forward with things. I will say that Mont Tremblant is an absolutely beautiful venue and I am about 90 percent certain that I will be returning in June to race the 70.3 there as a professional, hopefully with more success than my recent race. The course is great, the town is beautiful, and the people really embrace the triathletes during the race. The race director, who also does the half and full distance races the city hosts annually, does an awesome job.

In the month since the race I have refocused on Ironman Cozumel, my first race as a professional. There is a lot of nervousness and anxiety on a daily basis when I think about the race, but there is a lot of excitement as well. I have committed myself to two things in preparation for this race: 1) I am going about my run training differently because it has been a year long frustration for me without seeing any run improvements, and 2) I am determined to lose weight to get much leaner and to a lighter race weight, which should help with goal number one.With my sweet tooth being what it is and Becky's amazing baking abilities this has been a struggle, but I'm down 8-9 pounds since Mont Tremblant and will hopefully shed a few more before Cozumel. 

I haven't done anything unhealthy in my weight loss, so I feel comfortable with it. I cut out almost all processed foods I was eating and replaced them with more fruits and vegetables, I stopped eating sweets and baked goods (except for a tiny dessert on Sunday night at our weekly Sunday supper), and I cut out the 3-4 beers I would have a week with dinner. Now I might have one a week instead. I'm fully committed to my goals and the reward will hopefully be worth the sacrifice on race day. I'm sure Stella Artois and the Oktoberfest beers miss me, but they will have to wait until December.

I am through my first big endurance build in preparation for Cozumel now. This has been a recovery week for me and it couldn't have come at a better time. My body was ready for some rest. Starting next week I will gear back up with one final big block of training before beginning my taper into the race. I got some really long rides in with good power numbers, longer and harder than I raced Ironman Florida at last year, so that hopefully points in a positive direction for that aspect. I've been including more speed and tempo work in my runs and forcing myself to be uncomfortable rather than doing so much steady aerobic running. We will see how that continues to go. I will post a few more times with updates about training and preparation for Ironman Cozumel so I can share this journey as I take it.