Tuesday, March 31, 2009

Unexpected results

I've been taking part in a double top secret power hack for Endurance Nation over the past 4 weeks and this week is our testing week. Results so far have been positive for the guinea pigs with some showing upwards of a 7% increase in 5' power and others increasing their FTP by 5% in just 4 weeks.

The power hack wizard hasn't computed my new FTP but my test results are as follows:

Week 1, 5' Pavg: 322W
Week 5, 5' Pavg: 357W - Gain of 35W or 11% increase

My all time best 5' Pavg is 366W and was tested in 6/07.

Week 1, 20' Pavg: 278W
Week 5, 20' Pavg: 289W (first 10' @ 283W, second 10' @ 295W) - Gain of 11W or 4% increase

The test protocol was as follows:
WU: 15' - 20'
MS: 5' all out
12' easy
3' @ 30"on/30" off with on being at 120% of FTP
5' easy
20' all out
CD: 20 minutes easy

Feeling pretty good about the results and am anxious to learn what all of this means. I think I know - I haven't developed my FTP to its fullest potential.

Saturday, March 28, 2009

Legs feeling pretty good

Headed out of town Thursday afternoon for a business meeting Friday AM and ended up getting home at 9:00PM last night due to flight delays. Woke up early and decided to drink a pot of coffee before the wife and kids rolled out of bed at 9:00AM. By 11:00AM, I was chomping at the bit to get the workout done so off I went.

Plan called for 2 x 12' at 95 - 100% FTP and 2 x 15' at 85% of FTP. Was supposed to do a 30' run at HMP but it is pouring ran and thundering so I think I'll pass. Results were as follows:

#1: 271W
#2: 279W
#3: 235W
#4: 233W

With my current FTP set at 270W, I think I'm due for another bump. The bump coupled with my weight loss should result in me being over 4W/kg and I haven't even completed my off season - 4 weeks to go.

Have a 5' maximal power test and 20' FTP test on Tuesday so hopefully they'll go well and I'll see a nice bump.

Wednesday, March 25, 2009

26'of VO2 work

Wrapping up my final week of the Endurance Nation double top secret power hack with 26' at 120% of FTP on Tuesday. Pain never felt so good.

30' swim this morning with an hour run this afternoon consisting of 10 x 200m and 4 x 400m at IP or 6:39. 2 x 20' at 95-100% on Thursday before heading out of town until Friday PM.

Monday, March 23, 2009

New De Soto T1 First Wave Wetsuit

Ended up going with a 2009 De Soto T1 First Wave bibjohn and pullover. Contacted De Soto direct and purchased a blemished graphics set for a stoopidly low price that I couldn't pass up. Why the De Soto? Probably the ease of taking it off and being able to dial in the fit by mixing sizes for the bibjohn and pullover.

Sunday, March 22, 2009

7 mile run

Training plan called for 3 x 1 mile at Z4/TP (7:05) with 1 mile @ Z1/LRP (8:39) as recovery after each mile. Workout was pretty uneventful and it was nice to run in the sunshine.

Last week of the Endurance Nation double top secret VO2 workouts before my final 5' MP and 20' power tests. Based on my intervals on Saturday AM, my FTP might be even higher than estimated the other day as I had no problem putting out the power during the 2 x 12' and actually had to throttle it back.

My weight after my run was 153.3 but I'm sure it was a result of sweating and burning 900kj.

Off day tomorrow and will skip the pool as well as my pool mate is out of town.

Friday, March 20, 2009

On to her great reward!

Our family pet of more than 16 years was put down on Friday after a courageous fight with kidney failure. She fought a good fight and other than weight loss and being picky about food, you would never have known anything was wrong with her. I was never a cat person until a co-worker gave Sally to me as a kitten. She changed my perception of cats and when my wife and girls are ready for another pet, I'm sure it will be a cat.

My workout this morning was just not the same as my training partner, Sally was missing. Sally would position herself on the rug next to my bike/trainer and would stay there until I finished my workout. I think she enjoyed the vibration and the white noise helped her dose off in one of her many cat naps. When I started the VO2 intervals a few weeks ago, I was struggling to make it through the last 3 minute interval and I swear I saw her mouth move and then in her best Jens Voigt impersonation, she said : Your body is talking to you and saying I can't do it anymore! I can't do it anymore! Listen to your mind which is telling your body to shut up, and do what I tell you!" She was living proof of this as her body was shutting down, yet she would crawl up on your lap and purr.

Thanks for the memories!! You'll surely be missed.

In tribute to Sally, I cranked out 2 x 12' at 276W and 278W and a 1 x 15' at 246W.

Wednesday, March 18, 2009

Tired legs

Did 8 miles today by way of 8 x 1000m (2' easy in between) at Z4 or 7:05 pace. No problem completing the intervals but my left leg feels jacked up from the hip down to the outside of my knee. I was just thinking the other day that I'm running pain free and my body has adapted to the speed work pretty well. Except when I don't stretch. Need to spend more time after the run and on off days stretching as my legs can tell a big difference when I do.

I'm flying out to Baltimore tomorrow which means an early morning and 2 x 15' at FTP on the trainer before I head out to Charlotte to catch my flight. Hopefully my legs show up as my PMC tells me that I'll have a TSB of -20 tomorrow so I'm not expecting too much.

Tuesday, March 17, 2009

More VO2 work

Still a lab rat for Endurance Nation's double top secret 5 week bike training plan modification. Today my workout consisted of 23' of VO2 work at 120% of FTP. To help clear out the legs, I did a 20' LRP run afterward as it was too pretty outside not to.

My weight has dropped again, so I'm now around 154lbs. Getting closer to my target of 150lbs by September.

Sunday, March 15, 2009

Backhanded Compliment.....I think.

Sitting at Sunday lunch at my in-laws and my wife looks over at me and says - " Are you still trying to lose weight?" After having polished off a fried chicken breast, one serving of rice and gravy, 2 servings of butter beans, serving of corn, two servings of collard greens, a salad, and a slice of pecan pie, I responded - "Does it look like I'm trying to lose weight? Why do you ask?"

Her response - "because your head appears to be out of proportion with the rest of your body. Meaning is appears too big."

Saturday, March 14, 2009

More FTP work

Legs felt great today coming off a rest day (with the exception of a swim) on Friday. Plan called for 2 x 12' at 95-100% FTP and 2 x 15' @85% FTP. Ended up doing 268W and 266W for the first 2 intervals (100% is 270W) and 233W and 238W for the second 2 which were actually more than the 85% of FTP target.

I think my FTP has increased again but I'll keep it at 270W until my next test which is 3 weeks away. My guess is about an 8 to 10W increase but we'll see.

Wednesday, March 11, 2009


Started my second week of incorporating some VO2 intervals and Tuesday I ended up with 17' of VO2 work. I did a 20', Z1 brick run after the intervals to help clear the legs. Felt good and slept like a baby.

Swam Monday and today - about 1200yds each day and did a 50' run today which included 4 x 30" strides and 3 x 1 mile (4' off) at 5K pace. Wasn't sure of the pace so I ended up doing 6:44, 6:32, and 6:38. Legs felt pretty good and it was nice to get outside in the 80F degree weather.

Tomorrow calls for 2 x 12' @ 95-100% FTP and 2 x 15' @ 85% FTP and another swim on Friday.

Monday, March 9, 2009

Free ebook from Endurance Nation

An Introduction to Training and Racing Triathlon with Power. You can download it for free here.

Thursday, March 5, 2009

Guinea Pig

Made it back from Puerto Rico in one piece. Had some great sushi at the Water Bar on the roof of the SJ Water & Beach Club Hotel overlooking the ocean. Just down the street from the El San Juan Hotel and Casino. Got in a run and bike workout so all was not lost.

As far as being a Guinea Pig, I'm taking part in a double top secret training program over the next 5 weeks for Endurance Nation. I'm replacing the Tuesday and Thursday bike workouts with the test workouts in hopes that I'll be ripping the pedals off in 4 weeks. More in May when my non-disclosure expires.