Training Log / FTP Test (Mar 3-9)

Last week wasn't the best week for me on the training front. It was a mix of a few days of recovery from the race, a poor FTP Test and then a frustrating weekend of training. Trust me, I realize every triathlete has these kind of weeks; it's part of the sport. However, my goal of this blog is to be REAL. To tell it like it is and not sugar coat anything. What good is any blog if you don't? I think too often blogs, articles and social media paint this perfect picture of the successful pro or age group triathlete. That everything comes easy, that they love the sport every day and that workouts and life are always PERFECT. Sometimes you can get caught up into that. After all, we all need to stay positive right? Nobody likes a "Debbie Downer" and we tend to try and avoid those people. The only problem with that is when the sport does get tough or your job gets stressful or personal life gets in the way of being the ideal triathlete, discouragement can set in.

My real challenge at making this Kona run is to just stay positive and FIGHT every single day. Doing the actual workouts is the easy part! Juggling being a good husband, father, employee and a hopeful top level / KQ material triathlete is no joke. I know what I signed up for but that doesn't make things any easier. It's hard to believe that I'm a short 3 1/2 months away from IMCDA. The real challenges lie ahead as we get ready for Ironman Oceanside 70.3 and then dive deep into IM training. I know I'll be on the rivet everyday of this balancing act. Every single decision I make on the hour can affect my family, work, and triathlon life - and I'm prepared for that. Making calculated decisions with my time and efforts so I can stay consistent these next 3-4 months is going to be key.

With over 17,000 hits to my blog in a short 2 1/2 months and 1,600 hits per article for the Lava Magazine website, the tri world is watching. My goal is to give a detailed play by play each week. All the ups, all the downs and everything in between. Here's how last week went down: [hr]

Monday: 1 workout

BlueSeventy Recovery Swim: 40 mins / 2000yds500 wup / 4x100 on 1:40, 4x50 on 50
200 w/buoy/paddles
200 w/fins
100 butterfly
200 w/buoy


Post workout notes: This workout was all about recovering from the race. Just some pulling and active recovery.[hr]

Tuesday: 2 workouts

Rudy Project Recovery Run: 37 mins / 4.5 miles / 8:20 pace

Flanny’s workout: 30-40 minutes with no care of pace or distance

Post Workout notes: Since I didn't run hard at the race I really wasn't sore, just really fatigued. Losing a lot of fluids can really take it out of you.

SRM / Speedfil / Reynolds  Bike Ride: 1:09 / 17.5 miles / 15.2mph

Flanny’s workout: Depending oun how the legs feel today we go 90 minutes Z2+

Post workout notes: I was limited on time with work and family business so I had to cut this ride 20 minutes short. Legs are still tired but better than yesterday.[hr]

Wednesday: 2 workouts

SRM / Speedfil / Reynolds Bike Trainer FTP TEST: 1:17 / 25 miles / 19.5mph

Flanny’s workout:


Today we are going to do our bike power test to identify your FTP (Functional Threshold Power) and Threshold HR. This will allow us to set up Training Zones and fitness benchmarks. This can be done on a trainer with a power meter and HR monitor.

Warm-up 15 minutes. 3 x 1 minute hard 1 minute recovery 5 minutes easy 5 minutes ALL OUT 10 minutes easy 20 minutes ALL OUT 15 minute cool down. The most important part of this test is the 20 minutes all out. Make sure you hit your lap button at the beginning and end of the 20 minute effort.

What I need from you at the end of this test. 1: Average Power (Watts) for the 20 minutes 2: Average Heart Rate for the 20 minutes.

Post workout notes: For the Power File, click HERE. My FTP is 240 watts / pushing 3.75 watts per kilo (weighing 141 pounds). Two things. 1. I don't think I was quite recovered from the race. 2. I struggle riding hard indoors on the trainer. However, we needed a base number to work off of and this was the best time to squeeze it in so we are not worried about it. Already proving I ride better outdoors, just a few days ago I had Lactate Threshold intervals. I did them outside with a 10, 15 and 20 minutes with 2 minute rest in between. My last (20 min) interval, my Normalized power was 263 watts. Now, I'm really new (as in 1 month) to a power meter so I'm out of my element talking about this stuff but I'm pretty sure I'll be re-testing soon and numbers will raise drastically.

With a Masters swim just 20 minutes later, I relied on a Powerbar Harvest bar to hold me over till after the swim. This saved me!

BlueSeventy Masters Swim: 1hr / 3k
500 wup, 4x100 @1:40, 4x50 @50
5x150 @2:15
200/300/200 on 1:30b
c/d to 3k

Post workout notes: Come to find out riding hard and then swimming hard shortly after is a tough thing to do!  Got though it albeit drafting most of the way, thanks lane mates![hr]

Thursday: 1 workout

Rudy Project Recovery Run- 40 mins / 5 miles / 8:00 pace

Flanny’s Workout: Z2

Post workout notes: Work was long and stressful. All I wanted to do was to get back home with my family and the last thing I wanted to do was run. I know a lot of us go through the same thing from time to time. I laced up anyways and as usual, I left the workout less stressed and more refreshed; something my family benefitted more from instead of me coming home still stressed out.[hr]

Friday: 2 workouts

BlueSeventy 3k Time Trial: 49:30 / 3k / AVG 1:38/100 yds.

Post workout notes: I did this in my HOA pool that had no lane lines which simulates some good open water chop. I was a little bit bummed with my time. I really feel that I should be able to hold 1:30's, but as Flanny brought to my attention, my turns suck and you put me in a wetsuit and competition in the open water, my times will be closer to what I'm looking for. That's why I have a coach!

SRM / Speedfil / Reynolds Bike Ride, Power file HERE:  1:51 / 33 miles / 18 mph

Flanny’s workout: Optional ride if you have time.

Post workout notes: I slipped this in after work and my legs finally felt like they were coming back to life.[hr]

Saturday: 1 workout

Rudy Project Run- 1hr / 4.5 miles / 13:20 pace

Flanny's workout: 1:40 run: 30 minutes Zone 2 getting warm and into a groove.3 x 10 minutes at 6:00 pace with 2 minutes easy between the efforts. Finish out the run at Zone 2 and drop in some run drills at completion.

Post workout notes: On the training front, this was a very frustrating day. On the family note, this was one of more enjoyable days I've had. Amy had a trail race that she was doing with her sister and the kids. The plan was for me to go out, cheer her on and do my workout out on the trails. She was sick so I ended up taking the kids on this crazy trail run that had a lot of hills and soft sand. It was a great workout but nothing even close to what I had planned for the day. Afterwards I took my daughter to a bike race and then my son that night to get him cleats for soccer season - very special father/kid time and I loved it! I'm really looking forward to them getting into sports. This was one of those days where I put away my triathlete hat and spent time with my family which was no doubt the right choice.[hr]

Sunday: 1 workout

SRM / Speedfil / Reynolds Bike Ride, Power file HERE. 4hrs / 76 miles / 18.7 mph

Flanny’s workout: Long Ride Z2 with 3 x 20 minutes high Z3 Watts (180-215) on 10 minutes back in Z2. Start the efforts after the first hour of riding.

Post workout notes: This ride was pretty frustrating. It was smooth sailing on the way out. I noticed it was getting a lot hotter than usual. I normally take in a bottle of fluids for every hour. The wind was also kicking by this point. I stopped, grabbed a cola and some fluids and headed back. Right around 3 hours I started running into some trouble. I felt like I was eating and drinking enough but probably not. I started getting dizzy, chills...etc. I know I needed to stop. So 20 minutes from home I stopped and grabbed a burger, a ton of water and of course a 22 ounce IPA. After two sips, it was the fastest I've ever been buzzed in my life! No doubt, it went straight to the blood - which was much needed. I had sort of a mental meltdown and just hated triathlon and everything about it. It wasn't the workout that spawned it - I've been through plenty of workouts where I ran into trouble. After talking with Flanny, I think it's just been an accumulation of things over the past several months. Getting into a groove, chopping my fingertip off. Getting into a grove, race a poor half marathon. Getting into a groove, get sick, puke all race, etc, etc, etc... It's just been awhile since I've had things swing my way.

Of course, its adversity - what do you expect in triathlon!? The difference for me is, in order for me to be at my best I need to be consistent and be right mentally. I can't have one or the other, they need to be synced and they both rely on each other. For me to be right mentally, I need momentum...i.e. success. I'm convinced that Oceanside is when things are going to turn around. I'm VERY motivated to throw down in that race.

I have a lot to prove.

Totals (3 swims, 4 rides, 3 runs)
Swim: 8,000 yds /2:30
Bike: 151 miles / 8:18
Run: 14 miles / 2:18
Total hours: 13:05

[caption id="attachment_2711" align="aligncenter" width="225"] Future soccer star![/caption]

[caption id="attachment_2710" align="aligncenter" width="225"] Future tri star![/caption]

[caption id="attachment_2709" align="aligncenter" width="300"] Love my family.[/caption]