Slornow and Wannabefaster's Winter Group version 3-CLOSED (Page 38)

Originally posted by jonD81

Originally posted by SSMinnow

Originally posted by jonD81 Worst feeling in the world - Filling up my water bottle, getting psyched for my lunch swim session, then as I'm walking out the front door I see the guy coming in that is supposed to meet me at 1 (AFTER my swim) who is here early to see others. "Sure, I don't mind meeting now instead of later." LIE IT'S A LIE! I came back to my desk to type this. Literally. Just this. Crinnnnnnnnnge

While it totally stinks, you did the right thing.  I'm a firm believer everything happens for a reason.  

Yup. Sometimes I have to be reminded that I'm at work and taking meetings sadly comes before taking a long lunch for a swim. I can't complain though, most of the time I'm able to mess around my schedule however needed.

Sometimes I make the stupid mistake of answering the phone for a "quick question" 5 minutes before a scheduled lunch workout....45 minutes later...UGH! 

Ditto for me on scheduling...I usually can't complain.  Even my travel is self-scheduled to a point.

RE:  Training Plans

I've spent a pretty good deal of time researching different training plans, and have debated using a coach to take the guess work out of it.  I've found that winging it is an absolute disaster, even though you get can some pretty impressive workouts in if you're feeling good that day.  Over the long run I've gotten injured as a result of this type of training.  The whole "recovery" workout and slow-paced runs and plain Z2 trainer workouts took some getting used to, but it's the governor I need more than more HTFU.    

My current plan is a mix of Daniel's Running Formula and Friel's periodization plan.  I've had to cut down the running to something I can manage in 4-5 days a week (since Daniels assumes you're running at least 6 days a week, if not more than once/day).  So far I'm about eight weeks in and feeling pretty good...a little fatigued maybe, but getting through the workouts no problem.  <fingers crossed>

Jason-interested to hear what you think of the changes and how they translate to comfort/power. One of the great benefits of the tri team I'm on is the LBS that is the primary sponsor provides a free annual Retul fit to all team members....regardless of whether you bought the bike from them. The fitter is top notch and probably the best within a 250 mile radius. I had a Retul fit at All3Sports in Atlanta went I bought my current tri bike 3+ years ago and have never made any adjustments. I'm really comfortable on it but think I will take advantage of the free fit to see if there may be changes that could squeeze out a few extra watts or a little better aero position.

I ordered a new rear brake from Tri Rig and am going to get the brakes recabled, new tape on the handlebar and a few other tweaks in the next month or so. Want to be ready when race season begins in April!

Bike done! Have to do my swim tomorrow EARLY......busy day at work.  

Jamie-another option on the training plan versus coaching issue. I used a coach at Team MPI out of Pensacola for about a year and know all of their coaches well. Quality group. They offer custom built training plans. Right now they just list availability of plans through HIM distance but I suspect they would be glad to put together a plan for you for IMCHOO incorporating your current fitness level and planned races. John and Mark are the founders and both are first rate guys and coaches. May want to email them and see what they could put together for you and what it would cost.   www.teammpi.com  They also offer a training camp in Chattanooga previewing the course in July.  Tell them that Randy Walton told you to contact them and you want a great plan for a super fast race at a good price.

Chris-FTP is just a number. A metric to measure your progress. Important thing is to test consistently using the same method/equipment. Theoretically, your FTP is the power you could maintain for 60 minutes. With that said....that is a huge increase. Either the new number overestimates your FTP or the previous number was an underestimate. I would try a few workouts incorporating the new FTP and see how you do. If you are able to hit your numbers and complete the workouts then all is good. If not then adjust down a bit until you are able to hit the numbers.

As I have said before.....I don't think I could ride for an hour at my current FTP if there were a pack of zombies riding rabid dogs chasing me. For me FTP is primarily a metric for my coach to construct painful interval workouts and for calculating pacing in a race. But, in reality my race pacing is more related to "race specific" cycling workouts done in the weeks/months leading into the race. For instance, the key workout I did heading into my olympic "A" race last year was:

6X(10 minutes @255-260 watts then quick transition to 1 mile run @ sub 7min mile pace).  Really had nothing to do with my FTP but I knew that if I was able to hit all these intervals then I could shoot for a lower power number in the race, 250 watts, then still run  really well off the bike.  It was a mother of a workout in the July/August heat down here but a confidence builder. Alternatively, if I was not able to hit the power on the bike and keep up the run pace I knew I would need to back the power on the bike down further. 

Don't get too caught up with your FTP but it is a good metric to measure improvement on the bike and put together some challenging interval workouts.

Originally posted by WoodrowCall

Originally posted by slornow

Chris-FTP is just a number. As I have said before.....I don't think I could ride for an hour at my current FTP if there were a pack of zombies riding rabid dogs chasing me.

Yeah...but what if those zombies were in your AG???

Are they strong runners off the bike? Well played sir! Very funny! Unfortunately, I am afraid that I would still end up as a dish on the Zombie buffet.

Jamie-be careful on your drive. Not sure where you are headed in Tenn. but looks like a lot of bad weather all through there.

Swim done! Busy day ahead and then some strength work and short run this evening. Have a good day everyone.

For all you gear junkies looking for a fix at a good price. The Tri Shop has some nice additional discounts on their clearance items. I didn't check sizes. I've ordered from them before with good service.  http://www.thetrishop.com/

Be safe (You too Jamie!).  That sounds absolutely awful.  

The oncoming storm is throwing my training plan to hell in the handbasket, but I got a good spin class in this morning and an 5 mile run at lunch.  Inside probably the rest of the week...6-12" forecast tonight and tomorrow.

Stay safe down in the Southeast...ice just sucks!