posted by Lee@Tri*Inspired*Life on Ironman

The theme of this month ended up being this….YOU JUST NEVER KNOW!!!

Highlights/Lowlights:

*We kicked off the new training month with a new version of FTP test called the Ramp Test.  This is a new FTP format on Trainer Road and from our reading of the details, it sounded like something we definitely wanted to try.  It is advertised as “Making FTP Testing More Efficient and Less Stressful”.

These are some of the highlights from the summary: The Ramp Test is the new preferred testing protocol to estimate fitness because it does not require even pacing, is easier to repeat precisely, is less stressful on the body (allowing for follow-up workouts), hurts less, takes less time and allows for the most effective training.

I was very interested in this format.  The last FTP test I took was in week #9.  This was not a good test day for me.  I believe there were several contributing factors, but I was definitely open to something new and the description sounded ideal since being deep into training does not allow time to go into a test day with appropriate rest, as is typically recommended.   I can report that I am a big fan of this new version and I ended up being right on where I expected.  A bit of a gain and it did not leave me completely wiped out nor did I feel like I didn’t have enough in the legs to test effectively.

*For week #18, we were able to mix things up a bit and have a mid-week morning ride on  July 4^th!  We did a 32 mile morning ride before I knocked out a long swim at the pool.  The afternoon involved some more pool time, but this was with friends, burgers and cocktails!

*Week #17 & week #19 we decided to incorporate another new something.  For our stand alone long runs, we broke them down into two runs in one day.  Week #17’s 17-mile run we did 9 miles in the morning and 8 miles in the evening and week #19’s 18.5-mile run we did 13 miles in the morning and 5.5 miles in the evening.  I became a fan of this format as well.  I did a lot of reading to support this approach and the pros of it reducing the risk of injury and the fact of trying to incorporate long runs in during the work week are tough with scheduling (Tuesdays are generally the day) were two main points that made a lot of sense with this structure.

*Three more OWS in this month….week #18 we had to move our long ride/brick to Sunday due to Saturday rain and hit the pool on the rainy day.  Still three great opportunities for long swims in the lake.  That Sunday ride was one of the toughest I had in a while.  My legs felt incredibly heavy for the entire time and we had some windy conditions that just hit me hard mentally.  Bill was super patient with me as I struggled and pulled me for 63 miles.  For 7.5 mile brick, I had absolutely no expectations, due to how I was feeling.  Somehow, I ended up have a very good run.  Shocked the heck of me, but YOU JUST NEVER KNOW!!!

T*he Saturday of week #20 brought a 67 mile ride and 9 mile brick.  This was a solid ride for me, but the run off the bike was a struggle fest!  This was just the opposite of two weeks before, when I had a tough ride and solid run.  There was so much mental gaming going on during this run, but I somehow got it done.  That’s all that matters sometimes and this is a run I can pull from on race day.

*Week #19 included a Trainer Road workout called Frissell +2.  This was a 105 minute workout that I had planned for a Wednesday evening after work.  The format of this workout 6×9-minute intervals at 95% FTP with 5-minute recoveries between intervals.  This was a few days after my tough Sunday bike ride and one day after the split 18.5 mile run, so my confidence and leg stamina were definitely not peaking!  I will not lie….I was intimidated by this workout ON PAPER and was really dreading it.  To my surprise and pure delight, I kicked ass on the workout!  I was so stoked and felt like a million bucks afterwards.  Like I said earlier…. YOU JUST NEVER KNOW!

*Getting in two “century plus” rides during the month is a huge confidence builder.  We are also getting in lots of climbing on these rides with the 105 mile ride at @5600 feet and the 114 mile ride at @5900 feet, which (in my mind) is key to preparation to Mont Tremblant.  With one more 100+ ride in the plan, I feel we will be prepared to tackle this course!

Month #5 Totals:

Swim: 38,664 (21.97 miles)

Bike: 542 miles

Run: 110 miles

Other: 2 yoga sessions

Total Time: 63 hours 55 minutes

Tags: Ironman, Training