Benchmarks

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
• 36-37k/hr is where I will do my FTP intervals
• 32-34 k/hr is sweet spot/tempo work
• <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