9 Weeks Out
After a big run week last week my focus shifted back to the bike. I had 3 key workouts I wanted to hit:
- 3x30min just over 70.3 race pace
- VO2 Interval workout
- Long ride feeling good on the bike.
Here’s how those workouts went:
- Really happy with the workout, I put out 277, 279 and 274 power
- Power dropped a little on the last interval, I think due to being low on fuel
- A couple years ago I did 2x30min (Spruce Knob on TR) and it helped me build confidence to hold good power for long intervals, so I was pumped to do 3×30.
2. Friday morning – VO2 Interval workout
- I couldn’t even make it through the warmup, my legs were fried
- Instead of pushing it I decided to spin out my legs and then incorporate some VO2 interval work into my long ride the following day
- Another bad ride. I was really excited to ride out in Milton, I hadn’t done much riding in the area and had heard good things. I felt okay when we started, but that quickly changed.
- It was a mix of our route changing because of constructions, some really chewed up roads, and not feeling great that this ride became a struggle just to get through.
- Back to back weekends, and all of my outdoor rides on my new bike haven’t gone to plan
- The week started on a high, but then came crashing down. I was really excited to hit Wednesdays workout, but my next two key sessions in the week really sucked.
- I need to put more of a focus on recovery. I have recovery boots, and I need to use them more. Also more of a focus on stretching after workouts, and getting in some good fuel right away when I’m finished.
- I also think that doing a hard run Tuesday morning, my toughest swim of the week Tuesday evening, and then a solid bike Wednesday morning takes a bit too much out of me. I have to be more conscious of that moving forward.
8 Weeks Out
After a solid bike Wednesday, and then two failed sessions later in the week, again this week I was going to focus on my bike, and I had my first race of the season, the Milton Sprint Triathlon, to dust off the cobwebs. I again had 3 workouts I wanted to nail:
- Hard interval workout on the trainer
- Solid 100k ride outside with a steady 5k brick
- Milton Sprint Triathlon
Here’s how it went:
- This is a very tough, but manageable workout. I always wonder how I’ll get through it, but after each interval is some good recovery time, so I try to just take it 1 interval at a time.
- Really excited to hit this workout. I’d fallen short over the last few weeks trying to hit it, so it was a big confidence boost to get through the entire workout.
- This is a workout I want to build on as I get closer to Placid.
- Finally a good ride outside! Right from the start I felt good and comfortable, and I was putting out decent power.
- I did 3x15k intervals. My original plan was to do them at 5k@250, 5k@260, 5k@270, but quickly shifted to 5k@260, 5k@270, 5k@280.
- Where I did the intervals there are long gradual uphills and downhills, so I got good practice holding power both flying downhill, and grinding back up.
- Really really happy to have hit this workout and feel super comfortable on my P4
- The run was a good run, I wanted to run hard for 3k and then cruise home the final 2k. I managed to do that
- Was excited to race, but forgot my racebelt (in my checklist I forgot that I needed one). Fortunately Peter was able to lend me one.
- I had more contact than normal in the swim. I was close to the buoy line and felt like I got a little boxed in off the start. My chest felt tight and I was anxious to the first turn. I just kept reminding myself to relax and breath. After the turn I was able to loosen up and bit and I began to get into a rhythm.
- On the bike I planned on going hard from the start and charging up 6th Line Hill. Maybe I went too hard, maybe yesterdays workout took more out of my legs than planned, but as I was continuing up 6th Line my legs felt completely flat and my power really dropped off. I wanted to overage 300W for the ride, but actually averaged 276.
- Out on the run I felt very stiff. I was happy with the effort I was able to give, but I wasn’t smooth at all. Lisa commented to me after that I didn’t look good running at all. I ran a hair slower than planned, and was passed 150m from the line, but I gave what I had on the day.
- Happy to have the first one out of the way.
- Good week of training for me. Not only did my key sessions go pretty well, but overall I hit 70k running and over 15k swimming.
- Really glad to feel good outside on the bike.
- I was happy with my effort in Milton despite not feeling super strong on the day.