SBR Utopia Season II - OPEN (Page 31)

Nicole...the bike fitness will come back.  The first 2-3 weeks back you'll probably feel like you're back at square one though.  The intervals you could hold prior will seem like a distant dream.  But I promise you that if it took you 6 months to get to that level, it will be closer to 6 weeks to get back assuming you push through the initial weeks of feeling sucky.

The past 2 years I limited my riding to 1-2x a week for 3 months while marathon training in the fall.  None of it was really hard riding either.  Do you think it would be possible to let your knee heal while still spinning in zone 2 for 1-2x per week.  Your bike fitness will still drop...but maybe not as dramatically. 

Either way, from what it sounds like, your #1 priority should be getting your knee right...almost at all costs.

Nicole, I completely agree on the knee.  If it's something that you can get on top of now, you should, lest it become something you cannot later.

As for the bike, I'm interested in what you previously did in the fall.  We're running a marathon 10/22 (first in a looooong time), and something has to give.  I have the HIM 8/18 (and some sprints in the fall - but they're more fun races) and have been sweating quite what to do after that to get ready for the M.  I'll be in good shape at that point, but will need to really shift focus to running to get the distance up from the HIM training.

So, 2x a week on the bike and 2x a week in the water I can handle while still getting 6 runs in (track, tempo, race pace and long, with 2 little ones in the middle - has worked well for me up through HM distance, so will likely follow for M, too).  I might do a bit more to sharpen up before those sprints, but will likely just keep the # of workouts the same and maybe increase the intensity in the pool and on the bike (last race is 9/15-ish - whatever that middle weekend is).

Sounds like that will let me maintain my base (not racing form, but all I want is to keep the base fitness during that time).  Reasonable expectation?

Matt

Good to know.  I had figured as much, but wasn't entirely sure.  I had planned to retest my FTP a week before the race, but Tri Team Transport changed the pick-up date/time, so it ended up not being possible.  I'll just leave it where it is and work my way back up to where I currently am, then retest when I feel like it's necessary.

As for whether or not doing some easy zone 2 spinning is possible, it might be.  I'm somewhat concerned because 1) I'm not very good at doing easy biking, and 2) it's abundantly clear that what I've been doing for the past year has not helped my knee, so I'm curious if some actual time off will do it.

I'll try to give it a few weeks to a month and then reevaluate from there....if no change, I'll be back on the bike sooner rather than later. 

Are you going to continue with your PT? 

Yeah, I'll continue with the PT.  I also have a follow-up appointment with my doctor in a couple weeks and I'll talk with him about what we need to do at this point.  Hopefully he has some ideas!

What were your old shoes and could you tell how well they had been working for you? Mostly just looking to add more details for a better picture to look at. I probably wouldn't like them because I'm used to (and really like) running in zero drop shoes now. So I'd look more at something like the Altra Torrin which is made with the similar idea of big soles, but no drop.

I tend to work off a known shoe instead of "true to size" as I'm not even sure what that really is anymore. Having said that, I think they vary a little from one model to the next, possibly going up or down half a size. Their recommendations have helped, and Shoefitr on runningwarehouse has worked for me. I know the forefoot will have plenty of room, so I watch for the toe length and to make sure the lacing will be snug enough. I have a wider forefoot, narrow heel, and not a lot of volume in the instep, or around where the lacing takes hold.

Not as sure on the sockless, but it likely depends on the model. I mostly use the Instincts, and those weren't made with sockless in mind. The Superior and The One probably not either. The 3Sum is designed entirely with triathletes in mind, so that's the one to really look at though it is thinner than Hokas. The Adam might work even though I do use socks with it. That one is discontinued, but the Samson is similar, but laced instead of straps. These are the exact opposite of Hokas though as they're *very* slim soled. I don't use the Adams outside, only on the treadmill.

They have women's versions of everything, but tend to use a different yet similar name. Samson => Delilah for example.

Yes, it does show a good swim can put time into people. I think lots of people tend to misunderstand that expression though. Possibly in an excuse to do less swimming. It's intended more for energy expenditure during a race, how much are you gaining for what you put out. And in that, swimming is the worst of the three to try and go harder in during the race, or to really make a break for it as you get the least out of it and it's the first part of the race. That in no way means one shouldn't put some solid work into their swimming to become better at it.

Neil, are you continuing with the FF program on ST? How is it going and do you have any key learnings yet? I'm still following Dan's guppy group workouts. I haven't seen any overall speed gains but occasionally have "moments" where I feel things click - even a stray faster 50. They are fleeting but hopefully will become more frequent and last a bit longer. I tend to "jack-knife" when breathing left and drop elbows. Not new observations but the drills have focused my attention vs grinding out the same yardage every workout.  

Swimming really does making things interesting for training. On the flip side of the 2 hr example is that one could make a strong argument for putting in the time up front for swimming. There is there is the time and the energy savings, but also because swim speed holds much better than the others do when training is reduced. Macca made the statement of "40k/week for 6 months and you are set for life in swimming". The specifics may need tweaking, but the larger concept has held up.

And I think expressions tend to be misunderstood all over the place.

Ouch!    Heal up fast.  And get a night light 

So, the 5 minute test.   I felt much better going in this time than Tuesday for the 20 minute test.  I didn't execute it very well.  Normally, I start out with a little lower average and slowly work my way up.  Today, I went out a little too hard and kinda blew up.  Started out at a 370 average, then settled into 368 for a while, then slowly dropped to 364 as I just tried to hold on.   6 weeks ago was 365 so for all intents and purposes it's really unchanged (right??).

Have a question for the power gurus that know about the 20 and 5 minute protocol.  My understanding is that the tests address different systems, the 20 minute the ...  aerobic? system and the 5 the V02max.  And that somehow through magic fairies wave their wands and come up with an FTP based on an algorithm using these two numbers.

What is the significance, if any, of a measured (6 watt) increase in the 20' test but static or slight decline in the 5'?  Since the last test most of the work I have been doing midweek is threshhold and sweet spot work, very little V02 max intervals over 340-350 etc.  Does this explain why the 20 minute test increased while the 5 did not?

Yeah, I could not have given another watt, much as I tried.  Thanks for the input, still trying to see how the number fit together.  FTR, I knew that a higher 5' test would lower my FTP, but did not know what my prior numbers were, so there was no inherent bias 

That said.........  drum roll......

303!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!

I know, it'sjsut an arbitary number, and does not mean out of context as my w/kg are still only fair as I am 185, but did I say 303???????   

Woohoo!

Watch out Whistler!