Week 8 - time to test again

After 8 weeks on the Endurance Nation Outseason program it was time to test my progress.
Due to the ongoing battle I'm having with my right foot, there won't be a run test, but I was anxious to see what gains I have made on the bike.

Well, I can clearly see that my efforts have paid off.  I'm up 9% to an FTP of 169.  Still way below my goal of 200, but steady progress. 

Heading into Christmas and the shift toward VO2Max training, I'm happy to see progress.

Although EN doesn't program swimming in the Outseason, I've been taking some lessons through Suzanne at Steel City Endurance, which boosts my confidence.  I'll keep working on my swim technique, and I'm confident that we'll see the payoff in cold water of Couer D'Alene.

On the flip side, I am having my first twinges of doubt right now.  The reality of the distance is setting in, and although I trust the program, the calendar is telling me that the race is coming fast.  We're now under 6 months until race day.  11 more weeks on the OutSeason, about 12 of long training and then it will be game time.  I know that the challenge will be between my ears and not in my quads, so I guess I need to refocus mentally to chase away the voices that can prevent my success.

Week 6 in the Books

Another week, and I can feel myself getting stronger.  I'm really looking forward to the week 8 FTP test, when I can finally prove to myself that the work is paying off.  You can see that every FTP interval is at least 10% above my supposed threshold.

I got three rides in this week, no real runs, and three swims (shh...don't tell RnP from EN).

Tuesday mainset on the bike: 2x15 (4' break)
Interval 1
Pnorm = 174 (1.122)
Work = 155kJ
VI = 1
Interval 2
Pnorm = 171 (1.103)
Work = 154kJ
VI = 1

Thursday mainset 3x10 (4' break)
Interval 1
Pnorm = 173 (1.122)
Work = 101kJ
VI = .99
Interval 2
Pnorm = 169 (1.103)
Work = 100kJ
VI = .99
Interval 3
Pnorm = 173 (1.103)
Work = 101kJ
VI = .99

Saturday mainset 2x12 at FTP + a bunch of 80-85%

Interval 1
Pnorm = 192 (1.122)
Work = 133kJ
VI = .99
Interval 2
Pnorm = 169 (1.103)
Work = 114kJ
VI = 1

For running, I'm on the shelf while my foot heals.  The diagnosis is tenosynvitis and the suggestion is to ease back into running.  Starting week, 8 I'll do that.  For now, rest is the order of the day.  At least the rest is letting me work on swim technique, which I desperately need.

I'm taknig a 4 week clinic with Suzanne from Steel City Endurance, and I'm hoping that working my form in the winter will pay big dividends this summer.

Week 5 - complete

So at this point, it is clear that I won't be updating this blog on a daily basis, however weekly is a very reasonable goal.
I'm not 5 weeks into the 20 week "outseason" on Endurance Nation. This means I have two more weeks of "FTP" training, where the goal is to raise my theshold power. From there, I'll test my FTP again in week 8 and move into a VO2 Max cycle, with the goal of increasing my body's ability to take in and use oxygen.
On the bike, I'm getting stronger. Still a long way from my goals, but after an initial test with an FTP of 155W I've got nowhere to go but up.
For the record, 155W is unbelievably low, but as triathlon is an individual sport, I'm competing against myself and all I can do is work to improve.
Week 5 bike workouts:
great days on Tuesday and Thursday, pushing well above 155W for the intervals which each lasted about 12 minutes.
Saturday and Sunday I did 3x10' all at higher than 170W and although my legs are tired, I'm feeling the benefits of the efforts.
As they say at Endurance Nation, "work works."
Now for the bad news, my foot is still hurt, so I haven't run since Thanksgiving. I had xrays and an MRI this week, so by next week i should know what I'm dealing with.

On to week 6.

It's ON!!

Well, after months of thinking about Ironman, finally signing up, selecting a training plan, it was finally time to start training.
The alarm went off at 5:30 and I was ready to roll. Last night I made sure the bike was all set on the trainer, so today all I had to do was get out of bed and start my 2x20' FTP test. I wish I had more to brag about, but let's just say I have nowhere to go but "up from here."
I tested an FTP of 155 (HRM wasn't working). This is way below where is should be, but not altogether surprising.
My next test is in 8 weeks, so I can only hope that I improve.
It's a long time until IMCDA, so I have the time I need. I just need to put in the work.

Back on the horse - Week 1

I don't officially start the EN "outseason" until October 31, although the online group is debating between Oct. 31 and Nov. 7, so we'll see what happens. However, I'm ancy and ready to get rolling so I am ad-libbing my training this week.
I did a day of drills in the pool followed by some light-weight lifting. It has been about 2 years since I've lifted any weights, so I want to get back to that slowly. Unfortunately, my shoulder injury from a couple years ago is clearly back so I'll be calling Dr. Ortho to at least get back into PT. Last time I went through this I ended up getting a couple shots (like cortizone) to help with the pain. I'm hoping I don't need that again.
Thursday was a 60 minute trainer ride. 2x8' at z4 (160W) followed by 15' t Z3 (140W).
Friday I did a short run here in McLean, VA. 3 steep hill repeats and 30 min of z3 running.
One big challenge through this training will be travel. I'll need to become an expert with keeping my workout schedule when I'm on the road.

Recovered - time to get started.

I guess the first step in getting ready for the next event, is making sure you are done with the last one. Today, I did my first workout following the Half Full triathlon on October 2.
I was back in the pool for some drills, as one of my goals is to get to the "good" swimming level, as determined by my coaches at Endurance Nation.
Despite their insistance that I don't need to swim in the "out season" I think I'll stay in the pool and work on my technique.
Officially, my training will start October 31, when I begin the EN Outseason, a 20 week high intensity, low volume affair. I'll be tracking my workouts (even displaying my lame power numbers) here.
I need to start this blog by thanking my loving wife in advance for granting me the freedom to devote myself to training while trying to minimize my sacrifices to other parts of my life.