Recovery week

So this week was recovery week.
Should I feel rested? Yes.
DO I feel rested? Monday morning's answer is YES.
Sunday afternoon's was more like: "Somewhat: legs are heavy, but it was a big testing week-end."

Yes, a big week-end it was. Saturday, we had a bike time trial (TT) at the PEAK. 6 members of the Right Shoe squad lined up to ride part of the Ironman Canada course (15.45 k). Meanwhile, my training buddy Klaus was running his mMol up on the treadmill as we were cycling. Our buddy, LG, the rocket on the highest sprocket, came to see the damage on the TT and reminded us that you should never take anything for granted.
Back to the TT. Knowing the course did not make it easier. I was sporting old cycling shorts, but it was my first time on my yet-to-be-named tribike. Legs felt heavy; the breakfast...well the breakfast was being felt  ...great combo for a great challenge.
Biggest lesson of the day: can't have a great one everyday, so put your head down and try to survive.

Survive, I did; however, I was 14 seconds slower than in November (and 1 Watt less powerful-does being lighter by 1 pound matter?). Therefore, there is room (MUCHO room) for improvement and there is time (mucho time) to improve.

Sunday was running day: a 2-hour long run with the last 30 minutes at goal race pace for the First Half Marathon (on Feb. 13). The day was the greatest day of the year so far: it was NOT raining AND the sun was out. We started at the Right Shoe and went up and down Cypress (Vancouver bike route, not the North Shore mountain), west along Cornwall and back around Vanier Park, over the Burrard Bridge and ended with the False Creek Loop. Tempo was swift, strong and constant: the pace was good and the distance was a decent 7.22 k in 30 min.
So I can say Recovery week was a success. I feel fresh-er, I know what to work on and I got time to do it.

A lesson of Lactate

On Monday, after having checked my e-mails over and over (obsessive-a tad you might say), I got my Peak results, aka new training zones for both the run and the bike. Immediately, I went for the run as it was the 3rd time around. I clicked and slowly, but surely, my smile became a victim of gravity. In my opinion, the worst had happened: I had gotten less fit on the run, or so I thought. That is...until I got the results analyzed. In short, I now have faster maximum speed, but my aerobic threshold has dropped slightly. However, the drop was originally all I could think about. I could not even appreciate that having a faster max speed created a gap that would (will) eventually lead to a faster marathon: 3:05, soon I come!

Stage	Speed	Heart Rate	Lactate
	(kph)	(bpm)	(mMol)
1	10	141	1.35
2	11	153	1.68
3	12	160	2.19
4	13	171	3.28
5	14	179	4.81
6	15	183	7.49
7	16	186	12.20

The table above shows my heart rate and lactate concentrations at the different treadmill speeds (please note that there is a 2% inclination) during the run. Please notice the pain threshold being at 12.2 mMol.
To summarize my run test and (snif snif) my thresholds:
Weight: 59.8 kg
Height: 172.5 cm
Max heart rate (bpm): 186
Stage time (min): 3.00
Aerobic threshold (kph): 11.6 (% of max)= 73%
Total time(min): 20.50
Last stage completed (kph): 15
Lactate threshold (kph) 13.5 (% of max)= 85%
Thus, my runners will now lead in the world of tempo and zone 1 (easy-steady).

After a quick lesson of humility, I clicked open the bike results. It was the first time that I was getting tested on the bike, and the first time testing myself on my tri bike for that matter. The test actually started at 80 Watts even though the table only shows the last 8 stages. It was a loooooooooooong ride! I kept getting rid of the lactate so I kept rolling! Until I was asked if I wished to attempt the next stage (280 Watts), said no, but was put into action for 10 seconds...and my legs seized up. Lactate had taken the lead, and that was it.

Stage	Power	Heart Rate	Lactate
	(Watts)	(bpm)	(mMol)
1	120	130	1.34
2	140	144	1.51
3	160	149	1.73
4	180	160	2.85
5	200	169	3.91
6	220	175	5.89
7	240	181	8.27
8	260	189	11.90

The table above summarizes the last 8 stages of the bike test; I'm so glad there is no pictures associated with the latter! Below is a quick summary of the bike test:

Weight: 59.8 kg
Height: 172.5 cm
Max heart rate (bpm): 189
Stage time (min): 3.00
Gear ratio: 53*17
Aerobic threshold (Watts): 165 (% of max)= 63%
Total time(min): 30.00
Last stage completed (Watts): 260
Power to weight ratio (Watts/kg): 4.35
Lactate threshold Watts) 200 (% of max)= 77%
Condition of legs: done.

For both the bike and the run, I have to work on my aerobic threshold AND on my lactate threshold, by doing long and steady sessions as well as tempo sessions.

Even if I wished (really?) the results were higher, better AND faster...I will stick to the numbers and make it happen on race day. NO bragging, just plain old hard work will do it.
But for now, I shall keep rolling, and get some satisfaction!

Week 3 is a wrap; 31 more to come!

So this morning was the conclusive session of week 3 and it ended it with a bang: a 20 minute tempo (unbeknownst to any Right Shoers). Should have known the coach wouldn't let the last build session go undercover.

So sleep deprived and still reminiscing the few glasses of strong grape juice consumed the night before, I did my laces up and hit the route with the group.
Run was great, tempo was unexpectedly awesome and 22.3 km later, week 3 was officially a wrap!

In a nutshell, Week 3 was intense as I got tested for aerobic and lactate thresholds both on the bike and on the threadmill. I was pretty content with my lactate accumulations (12.2 mmol/L on the run, 11.9 mmol/L on the bike) and once I get the results (tomorrow-yippee!), I should have more to talk, hopefully "brag", about. To quote an accomplished Brit, I got the job done!

Right now, the only thing I can brag about, is that I am doing the forward moonwalk. No need to tow a truck tire during any runs for me!

Adding the 4th training discipline

Week two (of 32) flew by; I can only know it happened when I hit the stairs and the quads are sending the memo that the training season is full on!

This week, the volume finally picked up both the in swim and the bike. By the end of the long ride on Saturday, every right turn signal got lower as I kept turning right. By the end of the ride, you could barely notice my fingers at shoulder height! Great swimming week I bet.
The run was steady and I managed to squeeze in a solid zone 5 run on Friday, as the Pineapple Express system took a break to backfill its reserves of water and poor it down over the week-end.

Finally, the pinnacle of this week's training was the addition of the 4th sport in triathlon: nutrition.

Last year, I struggled with my iron level as the training picked up. I suffered from anaemia and I told myself there was no way I was going to be anaemic again. Thus, on New Year's eve, I made a resolution to eat meat, as my health should come first and foremost. So Saturday, after a swim, a long ride and a long shower, I had a steak. The first in 12 years! Needless to say that only half of the best quality of a lean "filet mignon" was eaten. I would like to believe that I am already "fully ironized", but we will know on August 28!

All for now, time to recover!

Trying this blogging thing

What else to do on a recovery day than to start a blog.
On August 30, 2010, I signed up for Ironman Canada, along with 7 others. In September, I kept busy training for the Portland Marathon and on 10-10-10, I ran my 5th marathon. I weathered the rain and made my way to the finish with a new PB of 3:15:14 (WOOT).
Then, the off-season kicked in and I kept fit by getting a personalized strength training program with my coach Lara and using my membership at the YWCA in Vancouver. I ran and crosstrained on a regular basis.

And finally came Christmas, with a great gift: my 34-week Ironman training Program!

January 4 was the start of week one. I nailed my 11 workouts and got a new and challenging strength training program that should propel the legs as they touch the pedals!

I swam 3 times with the Dolphins; however, it must be said that Saturday morning was at rock pace!

Week one is done...and the blog has started! Just need some TLC so it reflects the French!
Cheers
GEN