Monthly Archives: May 2012

Bike FTP

I did my 8-Minute Test on TrainerRoad yesterday morning to see how much I have improved at cycling since the last time I did the test back in February.  My FTP (Functional Threshold Power) increased from 176 to 184.
How does FTP affect how fast you can ride your bike?  I’m glad you asked!  Here are some of my previous numbers to show how FTP translates into time on the bike.  Assuming I do my race on a completely flat course with no wind (ain’t gonna happen) and I don’t have to run after, this is approximately how long it would take me to do 90 kilometres:
(Dec 2011) 139 FTP – 2h46m
(Jan 2012) 147 FTP – 2h43m
(Feb 2012) 176 FTP – 2h31m
(May 2012) 184 FTP – 2h29m
So basically, if I could have even finished the bike portion of the race back in December, I would have been 15 minutes slower based on FTP alone.  I know that I couldn’t have handled 2.5 hours of riding my bike back then, let alone run after that, so the FTP is quite misleading.
Now, unfortunately for me, Ironman 70.3 Mont-Tremblant is anything but flat.  As you can see, there are grades ranging from a mild 2% to a leg burning 17.3%.  It should be interesting!  I’m glad I’ve been making good use of Sufferfest’s Angels bike ride for hill training.  I hope it does the trick.

Ironman_70

51 Days to Mont-Tremblant 70.3!

I just looked at the countdown on this site. 51 days and 3 hours until my first 70.3. I have to admit that it’s a bit overwhelming, but I know that I am doing a decent job preparing for the race. Trust your training, right?

Before I do the big race, I am doing the Milton Sprint Triathlon on June 3rd. I’d like to do reasonably well, but it’s really a practice run for Tremblant on June 24th. I am also considering doing the Toronto Triathlon Olympic, but I am doing the Warrior Dash the day before. Hm.

I’ve been using the TrainingPeaks Virtual Coach to plan out my season as opposed to going by feel. Next year, I will be able to see how the training worked for me and make changes where I feel I need them. For cycling, I have been making use of TrainerRoad (awesome!). I love being able to see the wattage I am putting out without actually having a power meter. Even better, I really like the structured workouts, especially when paired with Sufferfest videos.

Even though I used to swim competitively when I was younger, I find that swimming is the most annoying aspect of training. I really hate having to get to the pool during certain hours. Even worse, sometimes there are too many people in the lane and you can’t swim the way you want to. To add to the difficulty of getting to the pool, I work rotating shifts and work a lot of overtime which is often unpredictable. One of these days, my dream is to get an Endless Pool so that I don’t have to go to the damn public pool all the time.

After this week is over, I have four weeks of build phase and two weeks of peak before the race. I really need to bring it these two phases so that I do well in June. As difficult as it gets to put your training hours in, it’s well worth it when you have a great race. To make this easier to accomplish, I took nearly half of May and three-quarters of June off of work.

P.S. I am not going to bother posting all of my workouts on this blog anymore, unless there is something special about them. If you want to see my workouts, check out my profile on TrainerRoad, Fitocracy or RunKeeper.

To Trek we go!

Today I sent my Speed Concept 7.0 off to Trek Toronto for maintenance. I was told to bring it back in a week or two when I first bought it in October 2011, but I wasn’t able to find the time for various reasons. The guys at Trek said that the shifting would go to crap pretty quickly because the cabling was just done. They were right about that.

In any case, because I am lazy, I am getting an extra wheel and cassette so that I can switch from trainer to road without swapping out my tire EVERY time. This should make life a lot easier for me. It’ll be around $200, but it’s well worth it to me. I can see myself missing training sessions because it’s miserable outside but I don’t want to melt my road tire on the trainer.

The way I see it, I make things as convenient as possible for myself so that I can’t reasonably make excuses.