The swimming is coming along nicely, I've been getting some help with the swim sessions and I can feel the difference already. I'm mainly doing drills at the moment, but am liking the focus at this stage of the training. I've never really focussed on drills, so this is all new to me.My TT bike is now on my turbo (with power meter), so will be doing more interval sets to certain wattages, I guess a CP20/CP30 test is due soon to gauge what my FTP is. These tests are not pretty as they are "balls out!", you give it absolutely everything for either 20 or 30 minutes and take the average wattage over this time. You then use this figure to work out what wattage you need to do your intervals at. Easy (not really, it is very, very hard!).
My flu is almost all gone, so I can get back to proper training. I need to get back to real structure and get that consistency that I had last year. There may be an announcement from me very soon regarding my Ironman racing this year, there may be a change of plan, watch this space.
8 comments:
Good news on the swimming and flu front.
Ref the FTP test, the 20 min test requires a complicated pre-test protocol which is why I prefer the 30 min one; warm up and then straight into it!
Alternatively do a one hour TT for the most accurate test!
An hour TT is too tough for me! I'm a wussy.
Well, I did the CP20 test today and, oh my god, it was tough!!! But at least now I have a benchmark to work from. Train smart all!
I hope you followed the proper CP20 pre-test protocol or the result you have high.
Almost forgot - what was the result???
Frank
The pre-test protocol isn't as complicated as I thought; see here:
http://www.theendurancecoach.com/uzone/Cycling/Downloads/CP20.pdf
The maximal sprinting must be just that though - maximal.
Yes, I used the correct procedure as per Dr Coogan's protocol. It is a bit of a pain (lots of warm up & efforts), but it's done now!
Yes it is a bit of pain, which is why I do the 30 minute test. Grrrrrrrrrrrr
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