Thursday, May 14, 2009
Power Cranking up the Watts
Since my last post, I've traveled a bit and have missed some training time, so I've made the most of what time I've had. I got one 3 hour ride in, right before I completely blew to pieces the next day where a 25 minute run and 30 minutes PC session just about killed me. This was the week of Collegiate Nationals and it was going to be an easy week anyway - too much travel (10 hour drive each day) and work to be done. We did pretty well at Nats by the way: http://www.coloradotriathlete.com/articles/09/2009_collegiate_colorado_triathlon_team_01.html - I did end up with a head cold from lack of rest and a cold swim in 52F degree water. So, my taper into St Anthony's wasn't really taper. I had a pretty solid day on Wednesday with a 2 hour ride, lifting session and 5x3' LT efforts on the run. The week after St. A's was a solid one and I started to feel more like myself. On Thursday I dared to TT the intimidating Olde Stage Road - time was 11:47 with a Normalized Power of 284 watts. So, even though it was only 11+ minutes, I saw this as a step in the right direction. Saturday was a solid ride, and even though it was in the rain, I pushed some decent watts - I think my best 60 minutes somewhere around 200+ watts. Not back to the old levels, but far from the 170s of the last few months. Sunday was a 2 hour run, and that seemed to go well. On Monday and Wednesday, I was wiped out. Tuesday was a ride with CU Tri Team that was 2x20' at Zone 3 effort. I managed 220 watts and 216 watts for these two efforts. I thought it was pretty easy and felt encouraged. On Thursday, I attempted the BTC TT and that went 'ok' - I averaged 268 watts over 18+ minutes on a rolling course. The important piece was that I raced the entire TT on the aerobars, in the big ring, and my time may have suffered, but I know I got stronger from this effort. Friday was a swim, that as much as I tried, I couldn't break 4:30 for my 300s - usually a lay up for me. I knew I was tired, but until I tried my run intervals on Saturday morning, I didn't know just how tired I was! I could NOT get my HR up, and it took a lot of effort to go 4:00 for my 1k repeats. So, after 5 reps, I ran home and called it a day. On Sunday I ran 90' and it was a real struggle - my legs were tired, but my mind was just not into it. Monday I rode 2 hours - up and over the backside of Lee Hill Road - again, nothing really in the tank and I called it good before I even got home! I stopped at Proto's Pizza - ordered up a Medium Pontiff and ate the entire thing in about 6 minutes. I got back on my bike and coasted home. Well, that's where I am with training. This week (5/14) I am in Costa Rica - trying to learn to surf! I am having fun, taking a break from training and learning something new!