Week 10 of 40: Fitness tests in the pool and on the bike

Monday 5th March to Sunday 11th March

This week was low in volume but I was pleased to fit in some fitness tests on the bike and in the pool. I also decided that I may swap the marathon for a half marathon as I focus my energy on the six month countdown to Ironman.

I had given myself a pass on hard training this week, as after three half marathons in five or six weeks and the start of the triathlon season, just around the corner, I thought I deserved a bit of recovery. But the recovery was a bit more than planned due to another turn of events, called life.

On Wednesday on what was hers and my dad’s birthday (he died last January), my aunty in Ireland died.  Being Ireland, funeral arrangements were quickly organised and we flew out on Saturday morning and back Saturday night.

Fitness Tests

Earlier in the week I’d managed a couple of swims and three My Ride (spinning) sessions, including another unexpected FTP test (see last week’s post). This time I scored a little higher, 164 (it was 159 the week before), but I’m not sure it was totally correct as I didn’t hit stop after I’d finished in time to record the result accurately, so I’ve given myself a FTP  of 162 (or 2.89 watt/kg) and am using that for sessions going forward.

I also attempted a Critical Swim Speed (CSS) test for swimming, which includes a warm up, then 400M at pace, with five to 10 minutes of easy swimming/drills, followed by 200M at pace. The times are recorded and from this you can estimate your goal time for 1500M and race pace in general. It tells you what your lactate threshold is, and, just like in running and cycling, training at this threshold pace once a week, can help you get fitter – and faster. You can read more about CSS testing here. I completed it at a busy public pool in a session time popular with senior citizens, so there were a few stops and diagonal lengths and for a more accurate result I will do the test again!

Maintenance now. Hard core very soon!

I have to confess to some bailing out and procrastination this week. For example, opting for a cup of tea with Bri Tri Club mates on Friday instead of going straight out to run (saying that the spinning session had been tough!). I did have the tea break and chat justified as I’m not in the six months red training zone!  However, I think this is the last month I can get away with this. After Easter it’s six months to go, and then I have to get my head down and get training, consistently – and up the volume of training. And from Easter onwards I have to say no to tea breaks and yes to running off the bike.

I’ll have a half!

However, when it comes to running the Marathon, I think it’s looking less likely. I had decided last week I’d need to do four 20 mile long runs to get me in shape. I’m now a long run – and a whole week of running – down. I think even my planned ‘tempo’ marathon maybe counter-productive when it comes to the longer term goal of the Ironman. And I’ve done enough marathons to know what training I need to do to enjoy it and run it well – and that box has not been ticked. So I’m going to stick with the half marathon, and soon after the 2018 triathlon season will be in full-swing.

To keep base building and for my peace of mind, I’ll try to fit in three more long runs before tri season starts. I love long runs (here’s what I think about long runs). And I haven’t forgotten that this summer, I also need to fit in long bike rides.

 

 

 

 

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