Tuesday, February 24, 2009

New FTP

Last Saturday I went to Element for a Functional Power Test (FTP).  This is a measurement of your average wattage over a 30 minute, all out, bike Time Trial.  Like the 5K run, this test helps determine the bike pacing and lactate threshold heart rate (LTHR). The power and pacing zones for the bike and run help determine the fastest, most efficient speed I can go.  They also allow me to train in a way that gets me faster without burning out or over training.


The test was brutal but resulted in a 16 watt increase from my old FTP.  I'm not sure what that means, other than I now get to work at a higher level.  Here are the results:


DateWeight (lbs)Distance (mi)TimeSpeed (mph)LTHR (bpm)FTP (Watts)W/kg
02/21/0918010.4830.00211562202.7

    

I'm not really sure how this translates to the road yet.  It's just too cold to ride outside, but I'm really looking forward to it.

Thursday, February 19, 2009

Workout Lingo

It occurred to me that some of the target audience of this blog do not know much about the structure of endurance based workouts.  In an effort to create a common reference point, this post is all about the language and terms used to describe these workouts.  First off are the training zones.  These are used in relation to heart rate as well as watts on the bike and pace on the run.


Pace TypeHeart RatePerceived Exertion
Easy/Long PaceZ1Easy
Marathon PaceZ2Steady
Half Marathon PaceZ3Upper Steady
Threshold PaceZ4Moderately Hard
Interval PaceZ5Hard
Repetition PaceStridesSpeed Focus

  

I’ve added a bit to the side of the blog that shows where I’m currently at with my training zones as well as a piece that describes beginning, current, and goal fitness levels.  The goal levels might be a bit aggressive but we’ll see…

Tuesday, February 10, 2009

How Far I've Come

Last night I met up with a friend, JD, for a swim workout. We only swam 1,050 yards, or just over a half mile, but the workout was focused on drills and not speed or endurance. At this point in the season I’m trying to get rid of the bad technique and form that I’ve developed. As we’re getting out of the pool someone stops us and starts asking us how to swim. No kidding!

For those who don’t know JD, we both started doing triathlons 3 years ago with Team In Training, but he had no experience in the water. At that time he was a little intimidated by swimming in a pool, let alone open water. Doing so for a mile? Forget it! However, he signed up and worked at. JD worked with the TNT coaches on getting comfortable in the water and went on to do a couple Olympic distance races as well as several Sprints. That off season he worked and worked on his swimming and not only became confident in the water but can consistently finish the .9 mile swim of an Olympic distance triathlon in under 30 minutes. For some perspective on that, I’m usually just over 30 and people who swam in high school or college finish it in the low 20’s.

Of course we helped him with what we know and advice him to seek professional help, for both the swimming and asking us.

Monday, February 2, 2009

First Endurance Nation Workout

After some emailing back and forth with the coaches from Endurance Nation (EN) I received my "Out Season" plan.  Out season is just marketing for their off season training schedule.  It's to early to start really working on the endurance base but not to early to start getting fast!  Anyway, I missed the first week of the plan but decide to do the 5K run test yesterday to determine my run pacing, lactate threshold heart rate , and VDot number.

Maybe it was because I was on a treadmill, maybe it was the 5 minute warm up instead of the 15 minute warm up the plan calls for, maybe it was the lack of running for the last 8 - 10 weeks, or maybe it was the hangover.  No matter what the cause; I'm a lot slower than I remember.  Here are the results:

Date
Weight
Distance
Time
Pace
02/01/09
180
3.2 miles
25:19
7:55
159
39

The good news is that I test again next month and will try to use a local 5K race instead of a treadmill.  Seriously, I feel like a hamster on those things!

Thursday, January 29, 2009

Picked A Coach!

After a bit of deliberation, a few meetings, and several beers I decide to go with Endurance Nation (EN).  Last Saturday I got the chance to sit down with several of the people coached by them and go over the training, the season planning, the support, and all things Ironman.  It was a lot of fun and several of the people seemed very knowledgeable and helpful.  The things that attracted me most to the company were the structure of the workouts, the season planning detail, and the focus racing.  EN seems pretty focused on making sure that race day is a smooth, fun experience.


There is still some work to do with adding in races I'd like to do to their "season map" but that shouldn't take too long.  Once that's finished, I'll post that as well.  More than likely money will be the biggest limiting factor in the racing this season.  Next time I'm picking a cheaper sport!  :)

 

EN has a pretty detailed workout tracking tool and I’m going to look into ways to post the data on the sight. The training program starts next week and I’ll do manual posts until I get the automated piece figured out.


Saturday, January 24, 2009

Signing Up For Ironman

One of the major differences between Triathlon and most other sports is that we get to compete against the professionals and the best of the best.  They set their bikes and running shoes up in the same transition area we do and are usually pretty welcoming when you go to shake their hands.  Could you imagine playing one on one with Michael Jordan?  Playing street football with Brett Farve?  Every race, we are racing in the same conditions, on the same course, and can potentially beat the pros.  OK, so there are only a few out there that can compete with them at that level but still...  It isn't the exclusive club that the NBA, MLB, or NFL is.  Once I started doing triathlons I knew that I would eventually attempt an Ironman.  Once I completed my first Half Ironman I knew that it was a real goal.  

During the week and in the winter, triathletes and cyclists do their bike workouts on a bike trainer.  You place your bike on a contraption that locks your rear wheel in place and applies some pressure to it in an attempt to simulate riding.  It's not a very accurate simulation but better than nothing.  While ridding on the trainer I usually put on a movie or watch a little TV.  One time in particular I had recorded the coverage of the Kona Ironman.  I wanted to sign up for one right then and there.  If you have ever seen the Kona broadcast you know what I'm talking about.  Once I calmed down from the workout I made a deal with myself:  Finish my degree and the reward will be an Ironman.  Some reward, eh?

The plan was to start school again in 09 but things didn't work out the way I planned.  I work for an investment firm and with the down turn in the market and eventually the economy I became nervous.  Last November the future was a little too blurry and I wasn't in a position to risk losing my job in the middle of the semester.  There were a few friends that were planning on doing Ironman Arizona and the timing of everything looked right.

Despite the insane distances you have to travel and that it's up to 17 hours of continuously working out, these races still sellout the first day registration is opened.  Seriously!  In a nation where obesity is on the rise, where are all of these athletes coming from??!?  The day after the 08 race registration opened and I was ready to sign up.  At just before noon I started to click on the website to register through and not even a minute into the process it was down.  It took almost 30 minutes to get into the portion to register and another 20 to get through that.  That's a LOT of web traffic to cause those problems.

After registering I called my friend, Ron, who was supposed to do the race with me.  I forgot he's a teacher and wouldn't be able to answer the phone.  Got a call from him later saying that he wasn't able to get in to register because of problems with the website.  Typically these races sell out in hours and an hour and a half passed from the time registration opened.  I was getting nervous that he wouldn't be able to sign up and I'd be doing this alone.  I missed his next call about 3:30 and he left a voicemail saying "Hey this is Ron.  Give me a call".  For those who don't know Ron, you can't read anything from him one way or another.  I had no idea if he was able to register or not and started to think that he wasn't able to sign up.  

It wasn't until close to 5 that I was able to call back and fortunately Ron was able to register.  Rather than leave that bit of information on the voicemail he decided to let me sweat.  Thanks Ron.

Wednesday, January 21, 2009

Tenative Race Schedule

Official training for Ironman Arizona (IM AZ) hasn't started yet (And won't start until I get a coach!) but I am preparing for St. Anthony's Triathlon with Team In Training.  Training with TNT helps me by getting me back into the routine of training, have people to train with, and, most importantly, help people who really need it.  This is the 3rd time doing this race with them and it was the first triathlon I participated in.  Plus, starting to build my endurance now will better prepare me for what's ahead.  That said, even once the "official" training starts there are still other races to do.  Racing through out the season leading to IM AZ will accomplish several things.

Break the season up  IM AZ isn't until November and that's 10 months away!  If I were to start training for and focusing on the IM I would burnout by July or August.  Adding various races through out the season will help keep my mind fresh and ready for what's ahead.

Provides a dress rehearsal  The best way to get better at doing something is to do it!  While there are several strenuous and challenging workouts looming this season, the only true way to prepare to race is by racing.  It's the best way to test the race plan and nutrition.

Have fun  Racing is fun!  It's why we do this!!

Here's my tentative schedule.  It will probably change based on money and how things work out my coach.

A level race
B level race
C level race
Tenative race
  • Shamrock Shuffle         (8K) 3/29
  • St Anthony's Triathlon (Olympic Dist) 4/26
  • Memphins in May   (Olympic Dist) 5/17
  • Soldier Field 10            (10 Mile) 5/23
  • High Cliffs Half  (Half IM Dist) 6/20
  • Culver Triathlon   (Sprint Dist) 7/12
  • Lake Geneva Extreme  (Half IM Dist) 9/12
  • Ironman Arizona (Ironman Dist) 11/22