So I took this first week back to training as a testing week to set some base times for the next build-up, targeting an Olympic race in August and a Half-Ironman race in September.
First up was a FTP test but wait, I don’t own a power meter. So talking to an aero and cycling analysis ‘ghetto” friend he suggested I use speed, while giving me a specific protocol to test on the trainer.
I averaged 38km/hr on that test , so just for me to have a gauge and estimate the work rate and effort I will use %’s of that speed and use it as my zones. The average I got is roughly 105% of FTP so:
- anything above 38k/hr is VO2 max work
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36-37k/hr is where I will do my FTP intervals
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32-34 k/hr is sweet spot/tempo work
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<30k/hr easy aerobic stuff
Remember again these “zones” are not power based as I don’t own a PM and even then power and speed are non lineal variables but having these approximates will just help me with my focus.
Now I also did a 20km bike TT on a closed 1.407mts circuit with some undulation. The test was perform after a 15min warm-up on my TT bike with aero wheel and helmet. Unfortunately I lost the data on my computer and don’t have things like splits, heart rate or cadence. My final time was 35min and 29secs for an average speed of 33.9k/hr or 21mph. I remember my heart rate been over 180bpm for the vast majority of the effort.
I am not happy with the time results as I believe I pushed too light of a gear and was spinning too much. In the “to work on list” for next time goes pedaling a bigger gear, attacking the little climb more, relaxing some on the descend and improve my staggers and tangents while cornering.
Next was testing my running and a 5k TT was the on the menu. This test was performed during a practice race at the local running club on a well measured, known course with an aid station in the middle. Warm up was about 15min easy running with a few strides and activation drills just before the start. Final result was 23min and 48sec good for a 7.40x mile average pace. My splits per kilometer were 4.54/4.47/4.42/4.42/4.41. Heart rate was up the roof at a whooping 192bpms max and an average of 180bpms
As you would notice a pretty EVEN run race. I actually believe that I went out too slow but I was kind of scared since I had not run a stand alone road race in over a year. Overall I am ok with the results but believe going sub 23 is around the corner if I put the mileage up.
Using this data I plugged into a known pace calculator feature and got my running pace goals for upcoming workouts of all nature.
| Recovery Jogs | 10.22 | 10.52 | |
| Easy Runs | 9.22 | 9.52 | |
| Long Runs | 9.22 | 10.22 | |
| steady state | 8.22 | 8.34 | |
| Tempo | 8.03 | 8.24 | |
| Tempo- Intervals | 7.57 | 8.13 | |
| Cruise Intervals | 400 | 1.58 | 2.00 |
| | 800 | 3.55 | 4.00 |
| | 1000 | 4.54 | 5.00 |
| | 16000 | 7.53 | 8.03 |
| Speed Work | 400mts | 1.44 | 1.50 |
| | 800mts | 3.38 | 3.48 |
| | 1000mts | 4.39 | 4.50 |
| | 1600mts | 7.37 | 7.53 |
Finally I performed a swimming 1000mts TT. Coming into it I was really excited as out of the three disciplines, it has been the swimming on which I’ve been the most consistent. Going back on my log to September 2010 a month before Ironman 70.3 Miami I did a 1k TT on the short 25mts pool setup for a 17.49. Now, I know a short pool could be faster than long course as you have more turn and stops, more gliding and LESS swimming, but I feel like I am a MUCH better swimmer now and expected a PB. I started out hard but not all out trying to save something for the last 500. Final result was 18min 10sec for a 1.49min x 100mts avg. Splits were 9.10 for the first 500 and 9.00 for the last one. Again pretty even pace and not sure if I went out too slow. On a positive note it is kind of pumping to me seeing that I am under 1.50’s for 100’s after so much work. Can I be called an average swimmer now?
With that I ended this week which I believe would be crucial to track my progress or lack of it in the next couple of months. I strongly recommend testing yourself once in a while, it can give you that mental boost knowing where you stand, how is training working and what you have to focus in the future. Off to training!!! HTFU
