Well two posts in one day is a rarity but I needed to post this training update.
As a coach I try out stuff before I release it to my team. I have been working on a very high intensity program for the past 8 weeks focusing on building my threshold on both the bike and the run. Today on the run I think all that intensity caught up with me and I was stricken with knee pain that has continued for a few hours now.
I am going to lay off running for a few days. Focus on cycling and the 32 Day Challenge and see how the knee responds. I am hoping this is a fleeting thing but we will see.
On the flip side this is why I test things out first. This appears to have been too much intensity for the age grouper body. I am young as well so anyone who is older I would see having even more issues with this training plan. As is this training protocol will not make it onto the plans of my clients.
Like most things intensity is good but it has to be in correct amounts.
I am not positive if the intensity over time has caused the knee issue but I cannot point the finger at anything else.
Monday, November 28, 2011
Offseason & Spinervals 32 Day Challenge
Offseason:
Well even though I did not really take much time off from training as I have been doing a ton of Threshold workouts I have taken the offseason to not eat like I should and endulge in things I otherwise would not have. This has resulted in me being about 10-12lbs over the weight I would like to be for IMTX in May. So, for the most part my offseason eating whatever I want is pretty much over. I will not get too strict till February but I am starting the process now.
Changes Going Forward:
Less monster energy drinks, cokes, sweet tea, beer and more water.
Less sweets and more fruit (apples and bananas being my go to).
Less second helpings at dinner time.
Spinervals 32 Day Challenge:
Well because I thoroughly enjoy Spinervals and have a rather large library of DVDs I am going to partake in the Spinervals 32 Day Challenge that Coach Troy has put out there on Twitter and Facebook. I have already planned these 32 days for myself but I think this challenge could be the extra kick in the butt to get the workouts in more so than the normal.
The main problem I am going to have to work through is getting in my other sport activities while on the 32 Day Challenge but I will figure it out. The challenge starts this week and I will do my best to keep updating the blog with how the challenge is going and how I am incorporating other sports.
Well even though I did not really take much time off from training as I have been doing a ton of Threshold workouts I have taken the offseason to not eat like I should and endulge in things I otherwise would not have. This has resulted in me being about 10-12lbs over the weight I would like to be for IMTX in May. So, for the most part my offseason eating whatever I want is pretty much over. I will not get too strict till February but I am starting the process now.
Changes Going Forward:
Less monster energy drinks, cokes, sweet tea, beer and more water.
Less sweets and more fruit (apples and bananas being my go to).
Less second helpings at dinner time.
Spinervals 32 Day Challenge:
Well because I thoroughly enjoy Spinervals and have a rather large library of DVDs I am going to partake in the Spinervals 32 Day Challenge that Coach Troy has put out there on Twitter and Facebook. I have already planned these 32 days for myself but I think this challenge could be the extra kick in the butt to get the workouts in more so than the normal.
The main problem I am going to have to work through is getting in my other sport activities while on the 32 Day Challenge but I will figure it out. The challenge starts this week and I will do my best to keep updating the blog with how the challenge is going and how I am incorporating other sports.
Tuesday, November 15, 2011
New Bike and Training Slow Down
Well I found an awesome deal on a 2010 Trek Speed Concept 7series and swept it up. I just got it back all built up and I am super excited about riding it. Problem is the seat post is too long but already scheduled my fit appointment with Tad Hughes from http://www.tadhughescustom.com/ probably the premier bike fitter in Houston and maybe all of Texas.
I have already sold my other tri bike so this is where the training slowing down comes in. I am training on my roadie which I love but I cannot do long threshold intervals on my road bike. So, I am still working on the intensity but have not reached my 2x20min intervals yet.
Looking forward to the bike being done and the new fit. Maybe get a few free watts out of the fit and be a little faster on the road with the Speed Concept.
I have already sold my other tri bike so this is where the training slowing down comes in. I am training on my roadie which I love but I cannot do long threshold intervals on my road bike. So, I am still working on the intensity but have not reached my 2x20min intervals yet.
Looking forward to the bike being done and the new fit. Maybe get a few free watts out of the fit and be a little faster on the road with the Speed Concept.
Friday, October 28, 2011
This Weeks Training = Tough
Because of travel this coming weekend I had to make some alterations to my normal training schedule. I just bracketed four straight THRESHOLD workouts with a 1hr trail run with the wife last Sunday and a nice Zone 3 45min tempo run today. Looking to get in another run in the 8 mile range this weekend sometime.
I do not recommend 4 threshold workouts in a row without a break but it can be done thats for sure. I got in a total of 54min @ threshold on the bike and 6 miles or threshold on the run over those 4 days.
I am really enjoying my focused workouts and the mental toughness I am gaining for race day.
Tuesday, October 25, 2011
Offseason Training
Well the offseason training is going well. I am hitting most of my key workouts and the mental toughness is building. I imagine the FTP on both the bike and the run are building as well.
Plan is to hit 3 FTP bikes per week and two FTP runs. Secondary goals are the hit two more easier runs and one swim.
I have worked my way up since starting this focus on October 10th to 2x15min @ threshold and been doing 3miles of threshold running. Not looking forward to the 2x20min and the 2x2miles @ threshold.
I heard somewhere that you will pass out before you die and that is what I will tell myself during those workouts.
This is a picture of the IMTX swim finish area and I keep this around as a reminder of why I am putting in this work.
Plan is to hit 3 FTP bikes per week and two FTP runs. Secondary goals are the hit two more easier runs and one swim.
I have worked my way up since starting this focus on October 10th to 2x15min @ threshold and been doing 3miles of threshold running. Not looking forward to the 2x20min and the 2x2miles @ threshold.
I heard somewhere that you will pass out before you die and that is what I will tell myself during those workouts.
This is a picture of the IMTX swim finish area and I keep this around as a reminder of why I am putting in this work.
Tuesday, October 11, 2011
FTP Test Results and Offseason Goals
Well the FTP bike test was as hard as I thought it was going to be.
I did not achieve my goal going into the test but I am happy with my result.
Goals by May 2012 (ie Ironman Texas)
12.5% increase in FTP watts
3 point increase 6.3% increase in Vdot score for running
My focus over the next 20 weeks is on on increasing my threshold and VO2 max numbers.
I will be doing 3 bikes a week all with intervals, 4 runs per week with 2 of those being interval based and either 0 or 1 swims per week.
I will keep this updated with my tests along the way.
I did not achieve my goal going into the test but I am happy with my result.
Goals by May 2012 (ie Ironman Texas)
12.5% increase in FTP watts
3 point increase 6.3% increase in Vdot score for running
My focus over the next 20 weeks is on on increasing my threshold and VO2 max numbers.
I will be doing 3 bikes a week all with intervals, 4 runs per week with 2 of those being interval based and either 0 or 1 swims per week.
I will keep this updated with my tests along the way.
Friday, October 7, 2011
Functional Threshold Testing
The name Functional Threshold Testing (FTP) does not strike fear in the hearts of those outside of the endurance world but for me and others I know this is scary as it involves a lot of pain.
Earlier this week I did a step test using my known Lactate Threshold Heart Rate numbers to predict what my threshold is in terms of lactate accumulation. Now tomorrow I am putting that to the test with Any Coggans threshold testing protocol.
WU:5min Z1-2
3x(1min on with 1min off) Z5
5min Z1
5min Z5
10min Z1
TT:20min all out effort TT
CD:10min
You take 95% of the average output of the 20min effort and you have your FTP.
I will then use this number during the offseason to get faster and work on my mental toughness by doing long interval after long interval at this level.
We will see how it goes.
Earlier this week I did a step test using my known Lactate Threshold Heart Rate numbers to predict what my threshold is in terms of lactate accumulation. Now tomorrow I am putting that to the test with Any Coggans threshold testing protocol.
WU:5min Z1-2
3x(1min on with 1min off) Z5
5min Z1
5min Z5
10min Z1
TT:20min all out effort TT
CD:10min
You take 95% of the average output of the 20min effort and you have your FTP.
I will then use this number during the offseason to get faster and work on my mental toughness by doing long interval after long interval at this level.
We will see how it goes.
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