534TSS over 7 hours.
Tour de Hans 100k, done, in the books ... nice day, stayed with the lead pack all the way to 80k, at which point, yup, you guessed it, stuck in a crash. I kept the rubber side down at least, ended up on a lawn, just TT'd the last 30 minutes. Ended up 6 minutes back, at 2:23:02.
So that's the end of the 2012 season, I think my decision to move to a single sport (biking) after July was the right one. Hopefully it'll make it easier to come back to triathlon with some biking strength in 2013.
2013 is going to be a quiet year where I spend time building fitness in prep for 2014. I'm going to take 4 weeks (October, more or less) and just swim occasionally, and run with the dog to build up some frequency (seeing as I haven't run since July).
Saturday, September 29, 2012
Sunday, September 23, 2012
Week 47 Summary
517TSS in 7:45
Two hard (but not long) rides Saturday and Sunday. Legs are buzzing.
Recovery calculation has been split into its own sheet, tweaked slightly to clean up output.
T pace in the pool was tested at 1:43/100min, got some work to do there, I notice the fatigue sets in earlier.
Two hard (but not long) rides Saturday and Sunday. Legs are buzzing.
Recovery calculation has been split into its own sheet, tweaked slightly to clean up output.
T pace in the pool was tested at 1:43/100min, got some work to do there, I notice the fatigue sets in earlier.
Monday, September 17, 2012
Week 46 summary
500TSS in 8.5 hours.
I'm still fighting a minor cold, same sort of annoying thing where I run out of gas at about 85% -- which is why Sunday's ride was short, and indoors, even though it was really nice outside...
I put together a spreadsheet restwise clone, mostly to track my awareness of where I am in terms of fatigue.
I'll set it up as a Google docs template soon.
I'm still fighting a minor cold, same sort of annoying thing where I run out of gas at about 85% -- which is why Sunday's ride was short, and indoors, even though it was really nice outside...
I put together a spreadsheet restwise clone, mostly to track my awareness of where I am in terms of fatigue.I'll set it up as a Google docs template soon.
Sunday, September 9, 2012
Week 45 summary
496TSS on 9 hours.
Started swimming again this week, very casually, but with my new Garmin Swim. It's not bad, maybe 99 accurate, so that means that over the two workouts I had this week, it miscounted a couple laps. As it turns out, the fancy graphics (which are actually not that useful) only show up if you import through ANT Agent, if you just upload the .fit file, you only get the default time vs. pace chart.
Anyways, Traininpeaks gives you the part that is useful anyways, so no worries.
I stayed indoors on Tuesday for my ride (HHNF) instead of going to the WCC ride, totally killed myself. I then had three nights in a row of moderate drinking, and now am coming down with a cold. Healthy #fail. I could feel myself hitting the aerobic wall coming home from my 80k this morning (as I was being chased up a hill by a boisterous Mennonite bugger driver).
There are now three weeks until Tour de Hans, then some sweet, sweet rest.
Started swimming again this week, very casually, but with my new Garmin Swim. It's not bad, maybe 99 accurate, so that means that over the two workouts I had this week, it miscounted a couple laps. As it turns out, the fancy graphics (which are actually not that useful) only show up if you import through ANT Agent, if you just upload the .fit file, you only get the default time vs. pace chart.Anyways, Traininpeaks gives you the part that is useful anyways, so no worries.
I stayed indoors on Tuesday for my ride (HHNF) instead of going to the WCC ride, totally killed myself. I then had three nights in a row of moderate drinking, and now am coming down with a cold. Healthy #fail. I could feel myself hitting the aerobic wall coming home from my 80k this morning (as I was being chased up a hill by a boisterous Mennonite bugger driver).
There are now three weeks until Tour de Hans, then some sweet, sweet rest.
Sunday, September 2, 2012
Week 44 summary and looking ahead
360 TSS on 6 hours.
Rest week complete! Except I felt less rested than maybe I should. I need to sleep more -- the typical nighttime routine goes: boy into bed between 9:00 and 9:30, then I always seem to find something to do until at least 10:00, and then I'm up next morning before 6... 7.whatever hours later. That's not enough.
Next thing I'm trying to address is getting enough nutrition in after a workout. For example, this morning I burned 1500 calories, trying to replace that in a single meal is pretty tough ... so this morning, I'm trying out the smoothy approach: 4 x 25g scoops of maltodextrin, 2 cups frozen fruit, 2 tbps whey protein, one banana, should be 700-750 calories.
Now I'm trying to figure out what my focus should be for the first few months of the winter ... Build [123], etc of Friel, or filling in whatever time I have available with quality work. hmm.
Rest week complete! Except I felt less rested than maybe I should. I need to sleep more -- the typical nighttime routine goes: boy into bed between 9:00 and 9:30, then I always seem to find something to do until at least 10:00, and then I'm up next morning before 6... 7.whatever hours later. That's not enough.
Next thing I'm trying to address is getting enough nutrition in after a workout. For example, this morning I burned 1500 calories, trying to replace that in a single meal is pretty tough ... so this morning, I'm trying out the smoothy approach: 4 x 25g scoops of maltodextrin, 2 cups frozen fruit, 2 tbps whey protein, one banana, should be 700-750 calories.
Now I'm trying to figure out what my focus should be for the first few months of the winter ... Build [123], etc of Friel, or filling in whatever time I have available with quality work. hmm.
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