Rested

Following 3 easy days with no bike time and rested, the results are in.

Not surprisingly, the downward hr trend did not continue. During the first 4 weeks of progressive volume, I was successful in gaining an appropriate amount of fatigue. This resulted in a depressed hr for the given effort. After a short rest, my hr response returned to what historically I would expect for the work required for my ironman bike output.

MBT Results:
Date Watts Duration Avg. HR
9/28 180 60 min 147
10/6 180 60 min 135
10/13 180 60 min 131
10/20 180 60 min 130
10/27 180 60 min 140

Given the lack of a big build and deeper fatigue, I'm going to have a couple of repeat building weeks with no real taper for the swim/bike at Silverman. I will have one more test to report.

In response to Gordo's comment, I don't have my powermeter back yet so no power numbers on the road. Fingers crossed for Silverman...SRM said it would be done today and back later this week.

J

The weather cooperated this past weekend and I was able to complete my long bike ride outside. It was a challenging ride that started after a 3,000 yd. swim, a quick coffee/nutrition break, and right into the ride. A local cyclocross stud, who was was taking a break from racing after 5 races/15 days, agreed to ride easy the first couple of hours with me. His easy is a bit different than mine...2 hours later with an avg hr exceeding 152, I proceeded solo for additional 3:45 that included a climb up hilltop and bogus basin. Needless to say, I was a bit toasted, but happy that I was still able to elevate my hr on the last climb. My avg. hr for the day was 144, so I will shoot for a goal hr similar to that for the Silverman ride.

So, my MBT continued to drift down a small amt. this week.

MBT Results:
Date Watts Duration Avg. HR
9/28 180 60 min 147
10/6 180 60 min 135
10/13 180 60 min 131
10/20 180 60 min 130

But, as Gordo commented earlier, it will be interesting to see how it looks when I'm rested. This weekend I'm in Boston with the family visiting friends, so I will be off the bike for 3 days.
Monday's test will be interesting.

Till then,
J

4 more weeks

Short post this week as commitments are a bit tight. All is going reasonably well and not quite as fatigued as last week.

Training:
Mon: 90 minutes (30 min ez, 60 min avg 133)
Tues: off bike
Wed: Track Brick (60 min cycle)
Thurs: 60 min (138 avg)
Fri: 60 min PC's (124 avg)
Sat: 4.5 hrs done as 45 min ez (134 max/119 avg), 60 min race cadence (142/129), 45 min BRO (149/140), 10min EZ, 45 min standing (152/144), 10 min EZ, 45 min high cadence (151/143) 10 min cool down
Sun: 30 min ez spin

MBT Results:
Date Watts Duration Avg. HR
9/28 180 60 min 147
10/6 180 60 min 135
10/13 180 60 min 131

My hr. requirement continues to trend down. I'm surprised to see the downward trend as dramatic as it appears. My experience with running is that I have a much slower response to training load. Next week will be a bit more challenging with a scheduled 6 hour ride. We had our first snow of the year this past weekend, necessitating the long trainer ride. I've done one 6 hour trainer ride in the past, so I'm prepared to do it if necessary. Fortunately it immediately warmed up again to good weather. Lets hope not!!!!

Fantastic race in Kona...congrats to all of the athletes.

J

5 weeks to go

For those following the blog, this is installlment 2 of the MBT experiment. I will jot down my training schedule and a bit of whats going on in my head the next 5 weeks. I haven’t put my TT bike back together yet after returning from Placid, so all of my bike training has been down on my old Elite TT with Powercranks, mountain bike and my road bike. I certainly need to get the P3 together and will do so before my longest ride in two weeks.

So, first the training.

Mon: Bogus hill climb 1:30 (max 156/avg 144) 35min descent (148/116) total bike: 2:05

Tues: PC’s on the trainer 60 min done as (20 min ez/20 min high cadence/20 min BRO)(133/113)

Wed: Brick Workout with group on track w/u on bike, 4 x 1 mile run top end of mod hard, separated by 10 min on the bike and then cool down. Max 173-run, avg 130. ~60 minutes on bike

Thurs: road bike trainer 80 min (150/127)

Friday (biz trip): 30 min run (ez, no data)

Sat (biz trip): 45 min run (144 for 20 min/150 for 20 min/5 min cool down)

Sun: 60 mile group ride 2:30 max 186 (???never been higher than 174) avg 154. Then 30 min up and down bottom of Bogus to get 3hours 148/133.

The results of the MBT:

Date Watts Duration Avg. HR
9/28 180 60 min 147
10/6 180 60 min 135

That change seems pretty dramatic. I calibrated the computrainer the same way this week as last, so I don't think measurement error is in play. There has been a bit of max hr effort. Generally your cardiovascular system responds within 3 days of training. How that “feels” to me is the harder efforts on the bike feel pretty easy CV wise, but the legs feel heavy and are currently my limiter. The quick CV response could certainly be playing a role with tired legs creating a decoupling effect. Fun to watch in any regard.

That’s a wrap for week one. Shoot your comments my way and happy to discuss.

J