Boston Triathlon Team Indoor Time Trial

Okay, here we go, lets see what I can do on the bike.  This will be a good test to help us dial into the true power/HR training zones.  Yesterday I spent 45 minutes trying to ‘find’ my AeT on the bike.  After 3 ramp-ups I feel like I landed on 159 as an AeT.  Today we can start looking for FTP and LTHR for the bike with an all out, ~20min time trial effort. 

The day didn’t start off completely as planned.  In true fashion, I left plenty of buffer time to get to Fast Splits in Newton.  Unfortunately, after I pulled the bike out of the G, re-assembled and began walking into the place, I realized I might have been in the wrong place.  Oh yeah, this is at Landry’s in Boston.  At this point, I’m about to start cutting into the prescribed warm-up time.  I quickly scrambled to the next place, in town, and after struggling to find a place to park, I got into registration by about 1:00 with a 1:40 heat.  Got on the trainer and began my warm-up – still slightly rushed.  30 minutes with 2X3’ at 90% FTP.  They called us in after only 1 ramp-up and 15 minutes warm-up (better than nothing and good enough).

They set us up on the main floor of the shop (this was really cool).  Two rows of 8 computrainers – 8 per side or screen.  The display included all the riders specs down below and above was the course profile as well as the little blocks of each rider moving across the screen to the right along the profile. 

Calibrations were set and we were off.  The plan was to stick at 250W for the first 3 minutes (expected FTP) but in true V fashion, that turned into more like 275W.  It felt good, though.  The course was pretty tough, ~3.0% total grade over the 10k.  After the first 3, I started pulling up the Watts as best as I could and then hung on for dear life.  Matt showed up about the time where I was lifting that pace up to V-pace.  And that’s where we stood for the next 10+ minutes.  HR was blasting – 193 max with a 180 average.  Power dropped in the 5^th mile, but a good steady finish with Wattage well into the high 300s.  All in, 298 avg Watts, 3.5 W/kg (on 188.2 lb. official) and a time of 17:40 which was good enough for 52^nd place.  I understand some of the calibrations were off and inflating the wattage, so may have finished better overall.  End of the day, I was pretty spot on.  My Quarq file recorded a 292W average.  

My back was not happy coming off the bike that day.  I put a lot out there and it had its impact.  Stretch, heat and stretch.  A Roctane right before launch, Heed on the bike and a Recoverite for afterward.

I’m fairly happy with the result of the race.  I feel that if I followed the plan, I may have been able to crack 300W, but that’s for another day and it’s inevitable.  The 3.5W/kg should be in the 4.0 range.  Clearly my weight needs to come down a bit.  We’re looking for 167-175lb for optimal racing – this will come with the process of the training year, but definitely can start cleaning up some nutritional elements.

After reviewing the data from the file, we’ve modified FTP to 270W which will now direct training paces in conjunction with AeT of 159 bpm.  Good effort and good times.  I’m glad I did this.  Both girls did well and finished with 156W and 160W averages.  This will be a good season of progress for all. 

A short lunch at the Mexican place close by with the girls and Matt.  Having Matt there was amazingly meaningful.  He definitely helped push me at the end and the fact that he gave up his afternoon to come watch me race and have lunch with us – that means more than he'll ever know.  That’s what I want in a coach.  Great friends, great coach.