An easy 55

This past week was the first week after my 2006 triathlon season ended, and week 1 of my transition from International distance racing to training for Ironman Wisconsin 2007. I took it very easy this week. Swam once, biked a couple of times, and didn't run at all.

The highlight of the week was an easy 55 mile ride yesterday in the open spaces north of Denver. Power numbers for this long ride were:

Duration: 2:51 (~55 miles)
Work: 1984 kJ
Normalized Power: 228 watts
Average Power: 193 watts
Maximum Power: 645 watts
Average Heart Rate: 119 bpm
Average Cadence: 86 rpm

Revising the Power Numbers

The discrepancy between my estimated FTP during my test last Wednesday and the normalized power from my 40K triathon bike leg had me thinking that perhaps my estimated FTP is too low. My thinking is that doing a trainer test makes it difficult to get motivated, and may skew the actual effort put out during the time trial.

On the other hand, a race gets you VERY motivated, and the adrenaline rush may allow a higher output at a lower perceived effort. I've decided, based on my race data, to reset my power training levels based on a FTP of 275 instead of 250, for the following reasons:

1. lack of motivation for the trainer test
2. low perceived effort and measured HR for the 40K tri leg versus a high power output
3. inexperience and willingness to "experiment" to find the proper level

My new power training levels are as follows:

Active recovery:	less than 153 watts
Endurance:	154-208 watts
Tempo:	209-249 watts
Threshold:	250-291 watts
Aerobic Power:	292-332 watts
Anaerobic capacity:	more than 332 watts

2006 Tri Season Ends on a Good Note!

After a dismal 2005 season, where I DNF'ed two Half Ironman races, and tough start to 2006, where I DNF'ed a sprint (due to an injury suffered in the 1st 50 yards of the swim) and had a less-than-stellar performance at the Boulder Peak, my 2006 season ended on a VERY positive note at the Rattlesnake Olympic distance triathlon today. I actually almost bagged the race, because I couldn't sleep the night before, and I was a little groggy when I woke up this morning. But, I figured I'd already paid for the race, so I should at least show up and do it. Boy am I glad I did.

Distances: This was an International (Olympic) distance race, with a 1500 meter swim, a 40 kilometer bike and a 10K run.

Results:

Total	Swim	Pace	T1	Bike	Pace	T2	Run	Pace
2:32:17	23:48	1:35/100m	1:24	1:13:50	20.5 mph	0:59	52:18	8:35/mi

Overall Placing: 36/146 (Men only)
Age Group Placing: 11/39 in the Male 35-39 AG

This was a very good race for me. A new personal record at the Olympic distance. I do think the swim was a little bit short. I'm not certain I can really swim 1:35/100 meters without frying myself for the rest of the race. But then, who knows? Maybe the wetsuit was that beneficial.

This was also my first race using the power meter. Interestingly, my normalized power for the bike leg of this race (40k) was 27 watts higher than my measured FTP from the test on Wednesday. Power numbers are as follows:

Duration: 1:14
Work: 1158 kJ
Normalized Power: 277 watts
Average Power: 260 watts
Average Heart Rate: 157 bpm
Average Cadence: 92 rpm

Training With Power

Part of my training and racing plan for the upcoming Ironman Wisconsin 2007 will center on using a power meter. I'm hoping this tool will be extremely helpful in making my limited training sessions more productive and help me from going out too hard on the bike when the race comes around.

This morning, I put my triathlon bike on the Computrainer and did my first functional threshold power (FTP) test to try to get a feel for what my power benchmark might be. FTP is basically the amount power you can put out on the bicycle at the point where your muscles begin to produce more lactic acid than the bloodstream can flush (called "lactacte threshold, or LT), thus causing a build-up, which fatigues the muscle.

The higher your power output, the faster you go. Power at LT, or FTP, is used to determine your taining "power zones." By targeting workouts to specific power zones, you can train different physiological systems, and improve various aspects of your cycling. Knowing the exact power output in real time helps you focus on those power zones. For more information on training with power, check out CyclingPeaks Software, the gold standard in power training analysis software.

The FTP test I chose is advocated by Rich Strauss, an Ironman triathlon coach and owner of Crucible Fitness. Rich currently recommends a test protocol that requires a 15 minute warm-up followed by two all out 20-minute work intervals separated by a two-minute rest interval. The test should be performed on a flat course or trainer, and conditions should be as similar as possible each time the test is performed. The normalized power calculated from the 42 minute period encompassing the work and rest intervals is generally a good estimate of your FTP.

Here are my results:

Duration: 42 minutes (2x20' w/ 2' RI)
Work: 616 kJ
Normalized Power: 250 watts
Average Power: 245 watts
Maximum Power: 385 watts
Average Cadence: 95 rpm

So, my estimated FTP should be right about 250 watts. This leads to the following power training zones:

Active recovery:	less than 138 watts
Endurance:	140-188 watts
Tempo:	190-225 watts
Threshold:	228-263 watts
Aerobic Power:	265-300 watts
Anaerobic capacity:	more than 303 watts

Goodbye Denver Marathon... Hello Ironman Wisconsin!

Well... I've decided to bag the Denver Marathon this year. Distractions and lack of enthusiasm have caused me to abandon many of my training sessions over the last four weeks. So, I just don't think I'll be ready by October 15. This is supposed to be fun, and I just haven't been having fun with it. I've been enjoying my biking and swimming, but I just can't get geared up for the running.

On the plus side, I've gotten the green light to attempt another Ironman next year. However, it won't be Ironman Couer d'Alene, much to my chagrin. I'll be toeing the line at the 2007 Ironman Wisconsin... the same race I did two years ago in 2004. I'm actually pretty psyched up about it, as I'd like to see if I can go sub-12 hours on that course. With the twins arriving in late September or early October, it'll be a challenge, but I think Ironman Wisconsin is late enough in the season to give me the chance to be a dad and train. We'll see.

Ironman 2007 - Revisited!!

Well... I had thought my dreams of doing another Ironman race in 2007 were essentially over. We're expecting twins in September, and the race I had my heart set on (Ironman Couer d'Alene) is scheduled for late June of 2007. I just didn't think I'd be able to sustain any kind of Ironman training over the winter and be capable of racing in the early summer. Ergo, I punted, thinking I'd have to wait until at least 2008. My decision was cemented when the race sold out in late July.

Dan (my twin brother) and Mason (my best friend) suggested Ironman Florida. It's a viable option, as it isn't scheduled until November 2007, which would give me a LOT more time to get into the swing of being a new dad and would let the twins age a bit before hauling 'em to a race venue like that.

But... I don't really want to do IM Florida. First, I've done the IM Florida course (one loop of each discipline's course) at the 2004 Gulf Coast Triathlon, a half iron distance race. While the bike course is flat and fast, I really didn't care for the swim or run. Second, I'm not keen on ocean swims. Finally, I just don't think that Panama City Beach in November is a very good race destination.

In view of these factors, I was leaning toward declining to do that race next year. Then, it hit me. Why not do Ironman Wisconsin again?

• The race is in mid September.
• The boys will be almost a year old by then.
• Laura (my wife) liked Madison
• I can do minimal maintenance training through the winter and early spring, and then ramp up in June, July and August to be race-ready in September.
• I already know I like the course.
• My friend, Matt, wants a re-match with the course after his tough day in 2004.
• Dan is game for it.

So, what's stopping us from doing IM Moo '07? Nothing! We have about a month to make the final decision on whether to do it or not. So... I'm working on getting everybody on board, and hopefully, we'll all agree to do it and get into the race.

Marathon Training - Week 9 Preview

This is week nine of the Denver Marathon Training Plan (+ some swim & bike training). Last week was the worst deviation from my training plan yet, having finished a whopping 4 of the planned 41 miles I was supposed to do. Continued apathy was the driver for this one. I just didn't feel like running.

I'll try one more time to get into the groove and get closer to my intended workouts. If this week is a flop, I may have to scrap the marathon this year.

Plan for this week:

Weekday	Workouts
Monday:	Bike 9.5 miles (easy commute to the pool) Swim 3000 meters (long, moderate efforts) Bike 4.5 miles (easy commute to work) Bike 8.5 miles (easy commute from work)
Tuesday:	Bike 9.5 miles (easy commute to the pool) Bike 4.5 miles (easy commute to work) Run 4 miles (mod hard effort@ 8 min/mi) Bike 8.5 miles (easy commute from work)
Wednesday:	Swim 3000 meters (short, intense efforts) Run 9 miles (easy/aerobic effort @ 9:00 min/mi)
Thursday:	Bike 8.5 miles (easy commuting to work) Run 4 miles (aerobic effort @ 8:30/mi) Bike 8.5 miles (easy commuting from work)
Friday:	Bike 8.5 miles (easy commuting to work) Swim 3000 meters (endurance/form workout) Bike 8.5 miles (easy commuting from work)
Saturday:	Run 9 miles (@ goal marathon pace) Ride 30 miles easy
Sunday:	Run 12 miles (@ marathon pace minus 45 to 90 seconds)

Goal Totals
Swim: ~3.0 hrs, 9000 meters
Bike: ~6 hrs, 118 miles
Run: ~ 6 hrs, 38 miles

Total Goal Hours: 16.00 hrs

Marathon Training - Week 8 Summary

My worst week yet. I ran 4... count 'em 4 miles this week out of the 41 planned miles. That is not good. Motivation has been hard to come by, and I'd rather be riding than running. One more week like this (or close to it), and I'm pulling the plug on the marathon this year. On the "plus" side, I rode 150 miles on my bike this week, including commuting to work every single day (I didn't commute home on Friday, because Laura picked me up at work so we could head to Copper Mountain for the First Annual Copper Triangle ride).

Next week is a "rest" week in the marathon plan. I have "only" 38 miles scheduled, with a long run of 12 miles. If I don't live up to the plan this week, I think I'm going to have to beg off the race.

Here's how things broke down this week.

Day	Swim	Bike	Run
Mon	--	0:30 (8.5 mi) to work 0:30 (8.5 mi) home	--
Tue	1:00 (3000 m) Aerobic Effort	0:35 (9.75 mi) to pool 0:15 (4.25 mi) to work 0:30 (8.5 mi) home	30:45 min (4 mi) Mod Hard pace
Wed	--	0:30 (8.5 mi) to work 0:30 (8.5 mi) home	--
Thu	--	0:30 (8.5 mi) to work 0:30 (8.5 mi) home	--
Fri	--	0:30 (8.5 mi) to work	--
Sat	--	3:45 (65 mi)	--
Sun	--	--	--

Totals:
Swim: 01:00:00/ 3000 m
Bike: 09:00:00 / 147 mi
Run: 00:30:44 / 4 mi
Total Hours: 10:30:00