Sunday, June 18, 2017

Schedule week of June 19



For once I actually did less than planned. Which is a good thing considering this is taper time. Tuesday's bike got shortened because I thought I had the wrong workout loaded in my Garmin, but that gave me time to remove my pedals (Garmin Vector power meter pedals) and drop the Merlin off at Dorian's so he could install the compact crankset that finally arrived. I skipped Wednesday's run because it was raining hard and I did not feel like taking chances so close to my A race. Spin class was short because Dorian delivered the Merlin and I had to install the pedals, plus Pattie's knee was acting up; better to quit while you're ahead. Sunday's bike was shortened and I changed the route, from Tantalus to Diamond Head, due to threatening skies, and I needed time to work on the seat post.

Yeah, the seat post. That thing was a poor fit right from the start, umpteen years ago. The saddle height is perfect so there is no reason to mess with it before the race. Except for shipping the bike. I have a terrific Timbuk2 bike bag that I prefer to use because there is less chance of dings and a bent derailleur hanger. Actually, my Merlin does not have a separate hanger, it's built into the frame. Bend that and kiss the bike goodby. Anyway, the frame will not fit in the bag without removing the seat post. Which is standard practice. With the Cervelo P-3 I also had to remove the handlebar, but that was because of the awkward shape. For a road bike I should only have to rotate the bars sideways. I have tried everything, so as I write this I am awaiting a call from Dorian to bring the bike and we will wrestle it together. If we can't bust it loose I will have to pick up some large boxes from UPS and construct a bike box. Onr that I can break down at the airport so that it will fit inside our rental car.

About the new crankset. I ended up with an Ultegra 50/34. Everything else on the bike is Dura-Ace so of course I wanted that, but nobody had any. I guess they all got sucked up by the pro teams. Oh well, Ultegra is nothing to sneeze at and it is a lot less expensive. But talk about down to the wire. I put in my order in late March/early April. Finally arrived last week Monday. Less than two weeks before race day. Whew!



Back at the start of the year when I created my Annual Training Plan the TrainingPeaks plan maker came up with a target CTS of 80.7 for CTTS. I started off below plan, then went well above it -- too high, probably -- then a little drop down closer to plan. As of today my estimated CTS on race day is 89.1. In other words, I got there and even did a little better. That should be a confidence booster.

Last week

ATP: 530 TSS
Planned: 590.2
Actual: 442.4

This Week

Week of 6/19 - Race week
Focus: CTTS
ATP: 530 TSS
Planned: 623.1

Mon
AM Run, 4mi + 4 strides
PM ST

Tue
AM Bike, hill cruise intervals
PM Swim, OW

Wed
Trip prep, pack

Thu
Fly to Maui

Fri
AM Bike, easy ride, packet pickup

Sat
Race, CTTS

Sun
Fly home

Next race: Tinman, Jul 23.

Sunday, June 11, 2017

Schedule week of June 12



Managed to put in a good week of training. Wednesday's run workout was long and hard, and Saturday's run took a lot out of me. Enough that I shortened Sunday's planned ride.

For this week I need to back off a bit more, especially the running. Last week's TSS from the Annual Training Plan was 530; I did 773, but had I done everything as planned it would have been 959. Okay, so maybe I am getting it just right. Anyway, I am going to replace the Saturday long run (11mi, 220 TSS) with an old favorite, Kahala - Diamond Head Lookout (5mi, 110 TSS). That should give me better legs for whatever I decide to do Sunday.

My CTL is tracking nicely. Still above the ATP but following the plan profile. Higher is better as long as the body does not start breaking down. Let's take last week's "thing" as a hint.





Last week

ATP: 530 TSS
Actual: 773

This Week

Week of 6/12 - Peak week 2
Focus: CTTS
ATP: 530 TSS
Planned: 587.5

Mon
AM Run, 4mi + 4 strides
PM ST

Tue
AM Bike, hill cruise intervals
PM Swim, OW

Wed
AM Run, 5K Intervals
PM Bike, spin class

Thu
AM ST
PM Yoga (or not)

Fri
AM Run, 3mi + 4 strides

Sat
AM Long run, 5 mi

Sun
Tantalus 1x

Next race: 1 week until CTTS.

Sunday, June 4, 2017

Schedule week of June 5



I have been very lucky this training cycle, good weather and good health allowed me to stay right on schedule. Alas, last week it fell apart. I had a great bike workout Tuesday morning, but when I got to the office I felt as though a bus has rolled over me. Immense fatigue, as if I had been walking non-stop all day. No fever, no runny nose. I didn't feel sick, so I assumed I had been training too hard. I ended up taking the rest of the week off. Lots of bed rest. My stomach was tender so I had to watch what I ate and only small portions. Eventually I decided it must be some kind of virus.

By Saturday I was well enough to attempt a ten mile run. Did it, a bit slower than normal. That afternoon after sitting on floor in a air conditioned room for five hours I ended up chilled so deep I was shivering uncontrollably for more than an hour.

This week begins Peak period -- also known as taper. The way I wrote my plan I have Peak week 1 and 2, then Race week. TrainingPeaks always starts weeks on Monday, so CTTS comes at the end of race week. So now we have 2 weeks until start of race week. Confused?

One way to look at this is I started Peak a week early. I must avoid the temptation to squeeze in every possible workout to make up for the lost time. The only significant loss was today's long Tantalus ride. I changed Tuesday's hill work to include a better high intensity workout, one that should produce a good muscle response without as much fatigue. I left Sunday open. The idea is to do a lap of Tantalus and see how I feel. I should be able to do two, the only question is whether or not I feel like doing three.

Sunday after is Father's Day. I penciled in a Pineapple Hill ride, focused more or endurance than intensity, but I need to work it out with Pattie. Sometimes Tantalus is a bit too steep.

My weekly CTS scores show a dramatic drop in training. No surprise here. The good news is that as long as I stick to my plan I will hit my goal for CTTS.






Last week

ATP: 760 TSS

The planned and actuals for last week have little meaning due to my illness. Tuesday morning I got in my last good ride, and Saturday morning I did a ten mile run.

Actual: 363.2

This Week

Week of 6/5 - Peak week 1
Focus: CTTS
ATP: 530 TSS
Planned: 536.4

Mon
AM Run, 4mi + 4 strides
PM ST

Tue
AM Bike, hill cruise intervals
PM Swim, OW

Wed
AM Run, Tempo Intervals
PM Bike, spin class

Thu
AM Strength with Dorian
PM Yoga

Fri
AM Run, 3mi + 4 strides

Sat
AM Long run, 10 mi

Sun
Tantalus 3x

Next race: 2 weeks until CTTS.

Sunday, May 28, 2017

Schedule week of May 29


This has to be brief because our Internet at home is down and I am running through my phone. Do not want to burn up too much capacity. I will expand on the history stuff later in the week. In the meantime I just want to post my schedule and take a snapshot of my Trainingpeaks stats.




Last week

ATP: 760 TSS
Planned: 798.1
Actual: 651.4

This Week

Week of 5/29 - Build 2 week2
Focus: CTTS
ATP: 760 TSS
Planned: 1,161.5

Mon
AM Run, 3mi + strides
PM Ride, Hawaii Kai loop

Tue
AM Bike, hill cruise intervals
PM Swim, OW

Wed
AM Run, Tempo Intervals
PM Bike, spin class

Thu
AM Strength with Dorian
PM Yoga

Fri
AM Run, 3mi + 4 strides
PM Bike, Hawaii Kai loop

Sat
AM Swim, OW + Long run, 12 mi. (Run home from Ala Moana)

Sun
Tantalus 3x

Next race: 1 week until North Shore swim series #1
3 weeks until CTTS.

Monday, May 22, 2017

Schedule week of May 22


This has been one heck of a week. It began slowly, a little recovery from Sunday's race, then exploded into some major activity. I think I set a new PB for weekly TSS. The previous week scored 736.2, but the pre-race taper pulled down the weekly average. This week came out to be 1,087.1! I don't think I ever got above a thousand.

A high TSS should mean my fatigue is high, and it is. As I write this on Monday morning I feel very tired. Funny thing is, yesterday after a really hard bike ride I still had plenty of energy, enough to go out a purchase a new fan for our bedroom, and install it!

The best part about Sunday's bike ride was that I could do three laps of Tantalus better than my last attempt at two. The key of course was to hold back a bit. I kept reminding myself I was more interested in duration than intensity. As pleased as I am with the results, keep in mind that my total climb was 4,300 ft., not quite half of CTTS at 10,000 ft. Plus I has two nice recoveries in there, the decent plus a few minutes at the bottom. On the first decent I flatted right at the bottom, which imposed an even longer recovery. Strange, because I rarely get a flat. But luck was not with me, because I flatted again, front instead of back, near Honolulu Coffee Company where I go for a post-ride snack. Months without a flat, then two on the same day. Must be something in the air, because my Outback got a slow leak that resulted in four new tires. OK, no more flats!

All this activity gave another big push to my fitness ramp. Last week I predicted a drop, but no sign of one yet. I just hope I don't burn out.





Last week

ATP: 450 TSS
Planned:867.7
Actual:1,087.1

This Week

Week of 5/22 - Build 2 week1
Focus: CTTS
ATP: 760 TSS
Planned:920.2

Mon
AM Run, 3mi + strides
PM Funeral, Dale Hoffman

Tue
AM Bike, hill cruise intervals
PM Swim, OW

Wed
AM Run, 5k Ints 6x1min
PM Bike, spin class

Thu
AM Strength with Dorian
PM Yoga

Fri
AM Run, 3mi + 4 strides
PM Bike, Hawaii Kai loop

Sat
AM Swim, OW + Long run, 10 mi. (Run home from Ala Moana)

Sun
Tantalus 2x

Next race: 2 weeks until North Shore swim series #1
4 weeks until CTTS.

Sunday, May 14, 2017

Honolulu Tri race report and weekly schedule






In the goals I set out in my race plan I said I wanted a decent swim and bike, but the focus would be the run. I made that goal, and came pretty close to the pacing and nutrition.

I still pull to my left in the swim. This year I watched for that and corrected sooner than last year, so my course was my straighter. Still a few zigs and zags, but much improved. Also much improved is my sense of comfort in the water. It was a really nice swim. I was relaxed the entire time, felt great coming out of the water, ready to ride. Walked T1 to save feet, surface is rough asphalt.

The bike began with a little frustration. Technology fail. My Garmin Edge 520 refused to display power and heart rate. I stopped twice to try to get it going, and when that failed I did a full reboot while rolling down Nimitz Highway. Good thing the course was closed! When it came back, power was good, still no heart rate, This was not a big concern because my plan was all power based. Heart rate finally showed up on the run, after I fiddled with my strap. Again not a big deal, as my run was pace based.

The only disappointment was the organizers had us skip Lagoon Drive. This makes a mess of my bike time, so throw that out. I have no idea why that happened. There is nothing in the race information about a time limit. This means that I could bump someone. Not cool.

The real win, as I said, was how good my run was. Not that I am fast. The goal was to run the entire thing and not feel as though death was right behind me at the finish. No bonk. No cramps. No vomit. After a couple miles I held my planed 15:30 pace and pushed it above 14:30 at the end. I carried nothing, drank a little water at the aid stations. This was my first time not walking the aid stations, drinking on the run. Came in strong at the finish, but not as if I could have gone any faster.

Here are my plan vs. actual using my Garmin times.


PlanActual (my times)
Swim0:450:51:32
T10:050:06
Bike1:261:10:57
T20:040:03
Run1:361:36:48
Total3:563:48:45

Ramp rates and CTS got a big bump. I anticipate a return to normal levels soon.





One goal I missed was my form value on race morning. I was aiming for 4.0 but ended up at -8.5.  This is not a huge difference, especially considering that this was a "B" race. On Monday morning it was -28.3, which is as low as it should ever be and signifies time for some rest. I was pleased to see my intensity factor for the day was 0.80. A 0.85 would have been even better, but given how slow I am this was a reasonable value. Duration is a factor because 1.00 means an all out effort held for one hour. Elites do Ironman races at 0.80 - 0.85, but I am an old guy.

Last week

ATP: 530 TSS
Planned: 647.1
Actual: 736.2

This Week

Week of 5/15 - Build 2 week 4
Focus: Recovery, CTTS
ATP: 450 TSS
Planned: 826.4

Mon
AM Run, 4mi + strides
PM Strength with Dorian

Tue
AM Swim, pool
PM Massage

Wed
AM Run, 6mi tempo intervals
PM Bike, spin class

Thu
AM Strength with Dorian
PM Yoga

Fri (box jellies next three days)
AM Run, 3mi + 4 strides
PM off, optional swim

Sat
AM Long run, 12 mi.

Sun
Tantalus 2x

Next race: 3 weeks until North Shore swim series #1
5 weeks until CTTS.

Saturday, May 13, 2017

Honolulu Triathlon race plan 2017



My goal for this race is to have a decent swim and bike, and a great run. In years past I have faded on the run, a combination of going too hard early and insufficient nutrition. For the swim and bike I am less interested in speed than smoothness and consistency, to set up the run.

My approach to nutrition is very different this year. In the past I would drink one bottle of Perpetuem on the bike, supplemented with one pack of chews washed down with plain water in a second bottle. I carried Perpetuem in my run belt, supplemented with water from the aid stations. This year I will push more fuel intake on the bike and only take a little water on the run. On the bike I will have two bottles of Perpetuem, plus a short bottle of plain water behind the saddle. I will have two Bonk Breaker bars in my bento box. I will eat the first bar as soon as I am settled, and the second just before or after the turn-around at the airport, depending on how I feel. The idea is to eat while I am not maxed out and to allow enough time for the bars to digest before the run.

Power on the bike will be zone 2 for the first five miles, then ease up into low zone 3 until Lagoon Drive. On Lagoon Drive start to push, high zone 3, occasional low 4. Do not fight headwinds. At Piikoi back off to zone 2 and spin well to get legs ready to run.

The key to run will be to limit myself to a 16:30 pace for the first couple miles, and only then let it go up to 15:30. I will not walk the aid stations unless I am feeling extremely dehydrated. Use the water more to cool off than drink.

My time estimates

Swim - 0:45
T1 - 0:05
Bike - 1:26
T2 - 0:04
Run - 1:36
Total - 3:56