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Chasing the Kona dream and a Mai Tai cocktail
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Aliya Wailing Bench wrote: »The plan was 19:30 of running with a 30sec brisk walk, rinse and repeat until finish.
Well done, maybe in a few months you might be able to run the whole way without stopping
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Brianderunner wrote: »Well done, maybe in a few months you might be able to run the whole way without stopping
Working on it:p0 -
Weekly Round Up
This week went well with continued improvements on the swimming front. This was my last week in prep and i am going to be doing some testing for next week.
17 Oct-23 Oct|# sessions|Time hh:mm|Distance kms
Total|11|11:08|176.59
Swimming|3|02:40|6.2
Cycling|3|04:18|125.75
Running|4|03:40|44.64
Strenth/Core|1|00:30|N/A
Prep Review
The 3 weeks prep has gone very well and i can feel my fitness returning to previous levels. Loving the coached approach and i can feel/see it making a big difference in how i am approaching my training and i am completly thinking differently to last year.
The power meter is working a treat and once i establish power zones from testing next week we can get moving on the cycling front. I have a new outlook on swimming and i will knock 20 minutes off my IM swim time next year and the running is ticking along very nicely.
So for the 3 weeks of prep i got in 17,800mtrs of swimming, 120.89kms of running and 355.71kms cycling. A total of 33 sessions and no missed sessions in this block.
Below is my PMC for the prep phase, not really of any use at the moment but it will be helpful leading up to A races to ensure i peak perfectly. The aim is to have a high CTL and a TSB close to zero before goal races, PMC explained here
ATL - started off 15.3 and finished at 77.8
CTL - started off 5.4 and finished at 31.2
TSB - started off 0 and finished at -37.9
As i have done previously for UKIM i will keep track on what i believe is my current splits based on current fitness at the end of each phase. I was not too far out last time:)
Swim: 1:26
T1: 5mins
Bike: 5:55
T2: 4mins
Run: 3:40
Total: 11:100 -
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Aliya Wailing Bench wrote: ».... stuff.... PMC explained here
ATL - started off 15.3 and finished at 77.8
CTL - started off 5.4 and finished at 31.2
TSB - started off 0 and finished at -37.9
... more stuff and pictures with lines...
Ok I read the TP aricle but my head hurts. Just so I can continue following your log you might clarify what this is for us non PM owners?!
So Ideally you want TSB (training stress) to be as close to 0 as possible for your peaks. As in too low and you are asleep and to high you are erratic and irrationaal and about to jump off a ledge
ATL the load prgression ver the last 2 weeks. OK, what excatly does 15.3 to 77.8 indicate and what is the projected pattern for this line?
CTL the higher this the more fatigued you are? At what point does it approach and cross to over training and again I assume the line climbs as you work through your sessions and drops when you rest?Aliya Wailing Bench wrote: »Swim: 1:26
T1: 5mins
Bike: 5:55
T2: 4mins
Run: 3:40
Total: 11:10
Interesting. What are you basing your current possible splits on?0 -
Ideally yes your TSB (Training Stress Balance) should be close to zero when peaking, if the number is a big negative it means you have not fully recovered from the training load and if the number is a big positive then you are over rested and likely to have lost some top end sharpness/fitness. Trial and error will determine what the ideal TSB score is for an individual as it can vary from athlete to athlete.shotgunmcos wrote: » Ok I read the TP aricle but my head hurts. Just so I can continue following your log you might clarify what this is for us non PM owners?!
So Ideally you want TSB (training stress) to be as close to 0 as possible for your peaks. As in too low and you are asleep and to high you are erratic and irrationaal and about to jump off a ledge
The ATL correlates to the TSB. If I go mad for two weeks the ATL(Acute Training Load) will go through the roof but more importantly the TSB will go through the floor and could show the early signs of overreaching or if continuing for a number of weeks/months it could lead to much worse, over training.shotgunmcos wrote: »ATL the load prgression ver the last 2 weeks. OK, what excatly does 15.3 to 77.8 indicate and what is the projected pattern for this line?
Not entirely true as CTL is measured over a longer period than ATL, if you are balancing your training load along with rest periods you should see the CTL steadily rise through the season and the TSB can still be kept in check. You are right though if you reduce the training ATL/CTL will drop and TSB will rise, ideally what you would see in taper.shotgunmcos wrote: »CTL the higher this the more fatigued you are? At what point does it approach and cross to over training and again I assume the line climbs as you work through your sessions and drops when you rest?
In terms of when the numbers represent over reaching, as I mentioned in that post the stats are too early to garner any real information. Its only over a period of months and hovering close to over reaching that the numbers will tell a story. Eventually when there is enough data I should be able to gauge what TSB number represents me going too deep and likewise what TSB number has me peaking perfectly. This will be trail and error.
I have full visibility of my cumulative power readings and run readings along with hr since I started tracking on Training Peaks/WKO and this combined with a training ride on the Roth course pumped out these numbers. Still early days but I like to monitor where I am likely to be at after each phase.shotgunmcos wrote: »Interesting. What are you basing your current possible splits on?
The swim is the only one which is a bit of a wild guess factoring in an average of 2.15 per 100mtrs. I feel with my current improvement in the pool it would warrant that time and in light of recent 100mtr splits even paced efforts above.
As you can tell I am a complete stats nerd Mike and sometimes can over analyse:) Possibly one of my strengths or weaknesses which ever way you look at it!!0 -
Tuesday
70min - FTP testing on the bike
I was nervous about this all day, not sure why. Got the dinner into me, kids washed, fed, put to bed and jumped on for some pain:) Into an easy 16min warm up, a few mins HC work, 5 mins easy and then into 5 mins best effort which came out at 258watts/avg hr 158. The 5 minutes was under paced but at least it gave me an idea of what to build from in the 20 minute tt. Prior to the tt effort there was another 10 minutes easy.
The 20min tt effort rolled around quick and off i went. I was determined to build in to this as the coach warned me not to set off too quick and blow up, first 10 minutes rolled by at 262watts. 13 minutes in and it was getting tough with lactic starting to build in the legs, 16 minutes in and i was in the pain cave throwing bananas at my monkey, 17 minutes and i wanted the world to end.
It was a matter of hanging in for dear life and counting the seconds down. The hr near hit my max at 181 towards the end and my peak 10 minute power was 267 which was the last 10 minutes which meant i built into it nicely.
I near fell off the bike at the end and just managed to turn the pedals for a 10 minute warm down. Bloody tough but enjoyable and at least i have accurate power zones to work within now.
Time: 1:10
Distance: 37.2kms
Overall Power: avg 189watts/norm 212watts
20min Peak Power: 265 watts (FTP is now calculated at 252 watts)
Cadence: 87rpm
HR: 147/max181 and 170 during 20min peak power
Power zones are now
Active Recovery: 0 to 140watts
Endurance: 141 to 191watts
Tempo: 192 to 228watts
Threshold: 229 to 266watts
VO2 Max: 267 to 304watts
Anaerobic capacity: 305watts upwards
I would normally pace an IM bike leg around 77% which would have me targeting 194watts right now. Happy enough with how the test went and wko file below.
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Good work on the T20 JB and you paced it well. It is normal to feel a bit anxious before a fitness test as you want to get the best result you can for a decent benchmark. You have a solid platform to work from now. Back in a different life we used to have 5km rowing tests over the winter on the Concept 2 ergometer. It was a similar exercise of pain but the pain was not just in your legs, it was a whole body experience! We used to dread them. Some lads used to put on rocky music to psyche themselves up beforehand!
I've a T50 up this weekend and I have a similar sense of dread going on
Admiring your work ethic over the last few weeks. Man on a mission for sure!0 -
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El Director wrote: »Oooo :eek: Well done there dude last night in the FTP, sounded pretty brutal but at least it's done now and as you say you have zones now to work within.
It was brutal but short lived so not so bad. Knowing my accurate power zones is a big plus.shotgunmcos wrote: »Good work on the T20 JB and you paced it well. It is normal to feel a bit anxious before a fitness test as you want to get the best result you can for a decent benchmark. You have a solid platform to work from now. Back in a different life we used to have 5km rowing tests over the winter on the Concept 2 ergometer. It was a similar exercise of pain but the pain was not just in your legs, it was a whole body experience! We used to dread them. Some lads used to put on rocky music to psyche themselves up beforehand!
I've a T50 up this weekend and I have a similar sense of dread going on
Admiring your work ethic over the last few weeks. Man on a mission for sure!
Yeah the key was to pace it and build it in the last few minutes. Those rowing tests sound extreme alright. I did not have the rocky music on but had some popular old rave music on, this one kicked in towards the end and kept me going:)
http://www.youtube.com/watch?v=A00yxlw84fA&feature=related
Good luck with the T50, embrace the pain.Nice going on the T20 JB. You reminded me of how much I dread those tests, especially on the turbo. Are you doing a running one also?
It will be good to have power zones to work off now. Will you be tracking HR zones also? How did the HR values compare to the last T20 you did?
Cheers P i have a 30min run tt scheduled for Friday so will need to take a spoonful of HTFU for that one:) I already have my hr zones mapped so will be tracking both.
The last time i done a T20 it was prior to the power meter arriving and as the numbers on the turbo are not a true representation of power i cannot make any decent comparisons on effort or power from this test to the last.
It will be interesting next time i test to see what improvements are being made though.0 -
Did your average HR over the T20 go up?
Best of luck with the run one on Friday!
We're really showing our age with the music choices. Personally I'm a big fan of http://www.youtube.com/watch?v=HV0Vv7RljnY when things get tough on the turbo. Lots of Sasha & Digweed stuff too from the MoS collections and the Renaissance compilations too. Bring back the 90s dance culture! :cool:0 -
Ye are like two auld lads with the pipe in the mouths - you will need to sort out that dodgy taste soon before your kids are ashamed.
ahhhh Jacky the rave isn't like it used to be - yon Mory Kante and mark McCabe twas the finest. These new young lads know nothing about rave music.
The big house music is much better these days - you should check out David Guettas new album, the vocal cd of his latest Nothing but the beat is cracking stuff, some of the best dance I have heard. I will bring it over gibbo the next time I am over there
* I do like the build up in that Mory Kante song though
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Did your average HR over the T20 go up?
Best of luck with the run one on Friday!
We're really showing our age with the music choices. Personally I'm a big fan of http://www.youtube.com/watch?v=HV0Vv7RljnY when things get tough on the turbo. Lots of Sasha & Digweed stuff too from the MoS collections and the Renaissance compilations too. Bring back the 90s dance culture! :cool:
Yes P getting old, i love that song and have it on my playlist as well. Not sure what you mean by "Did your average HR over the T20 go up?" if you mean steadily rise towards the end then yes, you will see from the red line in the wko graph.
I hit 276 watts on an avg hr of 172/max184 when i last tested on the turbo and that compared to a true power reading from the power meter yesterday of 265 watts on an avg of 170/max181.
As i said earlier i cannot take much comparison from the previous test numbers as that 276watts on the turbo was more likely a 240 or 250 watts....turbos lie:)
You will get old soon enough CW, my kids are already ashamed of me:)Ye are like two auld lads with the pipe in the mouths - you will need to sort out that dodgy taste soon before your kids are ashamed.
ahhhh Jacky the rave isn't like it used to be - yon Mory Kante and mark McCabe twas the finest. These new young lads know nothing about rave music.
The big house music is much better these days - you should check out David Guettas new album, the vocal cd of his latest Nothing but the beat is cracking stuff, some of the best dance I have heard. I will bring it over gibbo the next time I am over there
* I do like the build up in that Mory Kante song though
I am so predictable, getting scary how we keep reading each others minds. I keep getting my questions out first before you in those Q&A threadsRacoonQueen wrote: »Ha, the exact song I was going to post yesterday when I read your comment in the music thread. So predictable. Can totally see you bopping along to that!
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Saturday
2.5hr spin
Very enjoyable ride, worked a little harder on the way home with the hills and strong wind in my face, 1st half 162watts 2nd half 181watts. Still all a nice easy effort in zone 2 and within my power ranges. I still have that slight pain in my side from yesterday, weird
Time: 2:36:55
Distance: 70.62kms
Power: avg 172/68% of FTP & norm power of 182
Cadence: 87
Climbing: 532mtrs
HR: 1440 -
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