Week 2 started with a relatively easy swim. This week was interesting because it's TEST WEEK! FTP test, run test and swim test! Here is how the week went.
Week 2
After starting the week with a successful swim, Next up was my power profile test. I wasn't expecting a great result as my training stress was in the negative numbers. Despite that, I still needed to get an idea of my current bike fitness. First up in the power profile test is a test of my 5 second power (i.e. my neuromuscular or sprint power). I was able to tie my highest ever 5 second power, so I was cautiously optomistic that I was in line for a decent test. I probably should have waited until after the 5 minute VO2 max test because, mine was horrible! I had never seen numbers anywhere close to being that low! Now granted I have done absolutely no VO2 max workouts in the past 3 months, so I suppose this should not have been a surprise, but never-the-less it still came as a bit of a shock to me. I thought this would not bode well for the FTP portion of the test, but to my surprise (again), my FTP increased by about 3% from my last test. Not a huge increase, I know, but even small progress is progress.
Wednesday was a recovery ride (my legs thanked me) and a much need strength session. I am only doing strength once per week right now so as to not to become fatigued from the increased work load.
Thursday was time for my run test. My knees had let me know all week this was not going to be a lot of fun. I have a persistent problem with fluid on my left knee and when there is a significant amount of fluid built up it makes running tough. After a 15 minute or so warm up, I started my run test. Once again I was cognizant of the fact my straining stress was relatively high this week, so I had a somewhat lower expectation than the last time I did this test. The test is basically a 5k run on the track. I ran an 8:23 minutes per mile pace. I good ways off from the 7:57 I had done back in November. I didn't feel to bad about that, but I recognize I have a ton of work to do to get my run form back to where I want it to be. I immediately iced my knees after the workout to make sure to keep the swelling down. This has become somwehat of a ritual with me. I am no longer kidding myself, I don't have 25 year old knees anymore.
Friday was the first day since I started serious training that my training took a hit. Basically work combined with other obligations made me miss my first swim workout. I also had a recovery run due that day, and I managed to salvage something by doing a recovery walk in the early evening. Mentally I was drained that day, better to get something in than nothing at all.
Saturday I was back on the bike for a 90 minute aerobic base building ride. It was cold in the morning so I hopped on Zwift for 100 minutes and got a new route badge in the process. I have now completed all the Zwift routes except for Four Horsemen (which is like 7,000 feet of climbing) and the PRL Full which is 107 miles. Those 2 will have to wait until winter when I have nothing better to do.
Sunday was a two a day weekend, running and swimming. My knee was still a bit unhappy from the run test so I shortened my Zone 2 run from 55 mintes down to a bit over 35 minutes. I am easing up on the running until I get my knee drained. Next up was my swim test. 1000 yards. Of all the tests this is the worst, mostly due to the montony. Swimming 40 laps in a 25 yard pool is SO BORING! (and also challenging to keep track of since I ended up swiming 1050 yards!). My pace was less than stellar, but I was easily able to complete the distance which is reassuring. I am still working on my body position which seems to go awry on some laps. For instance, I average around 30 seconds per lap, but in looking over each lap during the 1000 yards, every so often there will be a 36, 37, or 38 second lap. These "bad" laps really impact my overall time so I need to work on my form staying more consistent.
All in all not a bad week. I give myself a B+. Getting ready for Week 3, increasing endurance and the first brick workout. Should be.... fun?
Happy Training
Coach Rob
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