This week was for recovery and testing. It was also a wake-up call for my diet. It was a good week for this as I was on-call over the weekend. And of course, it continues to rain every other day. Sorry, Northeasterners. You get the snow, we get 50 degrees and rain.
Swim: I did another 1050yard time-trial and improved about 40 secs. My swim flaw fixes are not reducing my 100y time yet. But the big theme this week was getting a wake-up call about my weight. It’s painfully obvious now, but I realized my times were slower likely in part due to dragging a fatter trunk/legs through the water!? In the past, a 10# weight gain has slowed me close to 3-4 seconds per 100y. When I’m a tad lighter, I balance a little higher in the water. So, the swim drills, endurance sets, speed sets will continue and I’m into DEFCON 1 for race weight.
Bike: Completed my first FTP test of the new year. My protocol is an hour ride with 15-20min warm-up, then all-out for 5mins, 5min recovery, then 20mins at highest power I can sustain. I take 95% of that power to estimate my one hour critical power or FTP or estimated power I could hold for one hour. I used to do 2 X 20min and take avg, but this protocol has been a good measure for me looking at race results. Needless to say, this is a dark, painful, suck-it-up and finish test. I’d like to think I looked like this gentleman afterward.
My 20min power was down about 5% from last year. On the plus side it gives me room to improve. Unfortunately, since my diet is emulating that of a sumo wrestler, my weight is up 8% too. Therefore, my power-to-weight ratio is sucking. I may be pushing OK watts for me but moving down the road slower.
Run: Lower total volume this week. Long runs are up to 17miles. This week’s run was a calorie-reduced sufferfest. It usually takes me about a week after a diet change to feel decent with an endurance workout. Next week will be heavy so I’m glad I made the change this week. There’s only 10 weeks to Boston. I’m a little disappointed for getting behind on my diet but I have time to trim some down. No time predictions yet. Will have to see how the weight loss goes.
Diet: No rocket science here. Time to HTFU. I will plead the 5th as to whether I can do this to my belly like Honey Boo Boo.
Thanks to reading. Weight loss update next week.