Week 8

This week was a testing week. After 7 long, hard weeks of some killer FTP intervals on the bike trainer (ranging from 2 x 8' to 2 x 20') it was finally time to see if the work has been paying off. I knew about 3 weeks into the Endurance Nation OutSeason training plan that the work was working but without doing an actual FTP test I couldn't substantiate any numbers - they were only guesses.

So I got up to my usual 5:00am alarm Monday morning and laid every ounce of effort I had into the Functional Threshold Power Test - two all-out 20' intervals with a 2' easy recovery spin in between. The results? A 10% increase in FTP (Week 1=271 watts, Week 8-299 watts) and a 16% increase in watts/kg (Week 1=3.3 w/kg, Week 8=3.8 w/kg)! Solid improvement for only 7 weeks of training - significantly above the levels I anticipated being at this early in the OutSeason training plan.

This week was also another step in getting back to my pre-injury run form. I ended the week with my first "continuous" run (no walk breaks) with a 25' jaunt through my neighborhood with Abby (my canine training partner who lives for runs). The legs are feeling great!!

Here's my day-by-day activity:

Monday: Functional Threshold Power test on the trainer in the morning. New FTP=299 watts. With the power up and the weight coming down my new watts per kg=3.8. My new goal is 315 watts and 4.2 w/kg for 2010. Core work and foam roller in evening.

Tuesday: 45' of Pilates in morning. Lunchtime treadmill run as 2 x 15' easy with 2' walk break between. 1 hour of Yoga immediately after run.

Wednesday: Morning 2,000m swim with 5 x 200m steady. 45' of core strengthening during lunch.

Thursday: 65' trainer ride as 2 x 20' @ 294/294, 5' @ .836. Total ride IF=.891 & TSS=88. Followed it up w/ a 45' "brick" shovel after the 6" of now we got overnight. Then a treadmill run during lunch as 20' easy run / 2' walk / 10' easy run. 15' core strengthening immediately after run. Foam roller in evening. Solid day.

Friday: 2,500m morning swim consisting of mainly drillwork. 30' deep water run immediately after - this will be my last DWR! Good recovery day.

Saturday: 1-1/2 hour morning trainer ride as 2x15' @ 299/301, 5' @ 331, 2x15' @ .832/.83. Total ride IF=.863, TSS=119. This one was hard but I hit the intervals the way planned! Foam roller in the evening.

Sunday: My first "continuous" run - 25' through the neighborhood with a pace a little faster than I've been going lately (~7:55/mile). Felt awesome - could have gone forever. It took a lot of discipline to stick to the plan and come in at 25' but I know it's critical to be smart with the ramp up right now.

Here's the data:

• Time spent training: 7:53
• Time spent at or above FTP on bike: 38'
• Avg bike Intensity Factor (% of FTP) = .879
• Mileage: 93.25
• Training Stress Score (TSS): 529
• Chronic Training Load (CTL): 63.6 TSS/d
• Training Stress Balance (TSB): -18.5
• Weight: 173 lbs - this seems to be my "sweet spot" for the Off Season
• Functional Threshold Power (FTP): 299 watts
• Vdot: Won't test until March

Performance Management Chart (PMC) through week 8: