The Results Are In!

I got the results of my FTP testing today. It looks pretty cool, as there are some graphs etc. The main thing in tells me is training zones I should be in, for heartrate and power output.

For the 5 min test, I averaged 201watts, had max power of 272 w and had an average heart rate of 185 BPM.
For the 20 min test, I averaged 145w, had a max of 228w, and heart rate of 171 BPM.

It also gives me a graph of percentage time spent at various cadences.

I think one of the main things I learned is that I do not like doing flat, hard/steady efforts. I find it quite hard to judge the pace I am going at, and whether I am pushing enough. I know I can push on the hills, I just need to learn to push on the flats.

I also should get another battery for my heart rate monitor, and start using it again, since I have zones I can go by.

In terms of workouts this week, Mon we did a swim set, including pull with paddles. Tues, I did pilates, and then for tri practice we did about 55min rev, and another indoor run workout. It was only about 30 min, and included stairs and track sets.
This morning, I managed to drag my butt to the pool. In the cold. I wasnt feeling to keen this morning, but felt good afterwards. The workout included 3 sets of 400yrds. There was only 3 of us in the pool, so it was nice to have calm water for the longer sets. I also did about 40 min on the trainer tonight, varying between some climbing, some higher cadence, some single leg, etc.

I FINALLY finished one of my group projetcs for school today, as we did our presentation to the class. Only one more to go! Then I have the joy of studing for finals. My first one is in a week and a half. EEk.

Oohhh Yeaaa

-39 with the windchill.
Winter is Awesome!

Weekly Totals

For the week of Nov 20-26

Swim: 2.8 hours
Bike: 3.3 hours
Run: 2.3 hours
Total: 8.33 hours
Total with core/yoga/pilates/weights: 12.3 hours

I am Spent!

Whew!
We did our FTP (Functional Threshold Power) Test today at tri. We got to use computrainers, set up for 5 people at a time, and did a 5 min and 20 min max efforts. We were supposed to maintain the highest average watts we could for the period. It was set to a flat course, and the resistance was based on our weight.
It was really cool, but also really hard. I have pretty much felt like puking all day! I found it quite hard just doing a steady flat course. The guy who ran it will be sending us out info on our power output, and things like training zones derived from that. I am pretty excited to see what I get.
I certainly found out I need to work on my ability to sustain power over a flat/steady effort. I find it comparatively much easier going uphills or having some rolling terrain.
This also makes me want to get a power meter of some sort. The computrainer was really cool, especially having it set to a different course, as it really feels like you are going up/down hills, etc. Just one more thing to add to the wish list. Sigh!

At the start of the test, we had to stand on a scale with our bikes. Tri TT + Bike = 134lbs. I would rather stay in the dark about how much of that was bike and how much was rider. haha.

It is still uber cold out here. Friday at swim practice, they had the heat in the pool cranked wayy up. It was like a bathtub. It felt nice, but definately did not lead to very fast or energetic swimming. I mostly just felt like floating. Saturday, I ran on the treadmill at the gym for an hour, and then did some core and lifted weights. I think when I run on the treadmill, I am not setting the speed high enough for the turnover/effort I am putting out. I think I am a little afraid of flying off the back from putting it up too high. And no one needs to see that, haha.

Shopping Adventure

Well, I couldnt hold out any longer for some new workout clothes. Since I have yoga/pilates 2 days a week after class, I usually wear workout clothes to class. I havent been able to wear capri pants, cause it is winter (haha, strangely enough) so I have been getting tired of the few pants I can wear. All this is just a long winded justification of why I needed to go to Lululemon today and purchase these:

I got them in navy blue. Since I am such a short gal, they are getting hemmed right now, and in a week, I will be enjoying the goodness of new pants! I was quite proud of myself however, as the pants were all I bought at Lulu. I have such self control!

I also completed some more of my x-mas shopping. I am almost done! Hooray! Plus, I picked up the latest tri mags, and am really looking foreward to curling up in my bed with those!

It is still super cold here. Today it was cold, and windy, and also snowy. This trio=running indoors. Unfortunately, the indoors running at practice today meant doing stairs, and then intervals on the track. I dont mind the track, but I find the stairs really quite hard on my legs, especially my soleus. We also did about a 45 min spin.

Yesterday, swim practice was actually a bit short, only about 50min. It included some longer sets. I really like the Wed morning swims, as there have been only about 3 people including myself, in the pool the last few weeks. It is so relaxing, and nice to be able to just slowly swim along. I also did 45min on the trainer last night, but my legs were feeling none too peppy, so it was a pretty easy session.

Tomorrow, I have no reason to be at school early. I am going to sleep in! I am expecting it to be marvelous!!

Brrrr!

Baby its cold outside!

The temperature decided to plummet today. It started out a reasonable temperature, but by about noon, the winds picked up and the temperature really dropped. The weather says its only -12c, but -21c with the wind. It doesn't sound that cold, but it sure felt cold.
For tri practice we did a 45 min rev, and then went for a run. I think we lasted about 35-40 min. It was ok when you were out of the wind, but then if you got into some of the gusts, it was grossly cold. For about the next week, the high is supposed to be about -16 without the wind.
It should make for some gross running. Hopefully it will make me really tuff though, haha.

At my pilates class today, my instructor said my form looked really good, so that was a nice complement. Unfortunately, she isn't teaching at the University next term. She said she would recommend another teacher, or a studio which is really close to the school that we could go to. I could switch to just yoga, but the pilates is nice as it is a little more abdominal focused.
The activity guide of the fitness classes for next term will probably come out in the next week or so, so I have a bit of time to decide.

Weekly Totals

For the week of Nov 13-19

Swim: 2
Bike: 3.75
Run: 2.42
Total: 8.17 hours
Total including core/stretching/yoga: 11.45 hours

Bar None

I went to a social/party thing that the agriculture faculty at our school puts on called Bar None. There were over 3000 people there, and it was an awesome time. I dont like country music at all, so I was a bit worried about that, but I didnt really even notice.




Looking that good means I must have been having fun! The 'guns' also seemed to be a big thing for me last night!

So, what does this have to do with training? Well, it caused me to miss the practice tri today. I had noble intentions at 10 this morning, and went to the school, but was too sick to do the workout. I came home, and went to bed, and just laid around all day. The body is in no shape to workout!
But hey, that is what the off season is for right?

Friday at swim, our coach said my body position was looking much better. I have been trying to have my head positioned higher in the water, which was really awkward at first, but is getting better. It was nice to hear that it is working.
Saturday, I went for an hour run. My 'stabilizer' type muscles were quite sore, all along the sides of my claves. I kept turning my ankle in the snow. Otherwise, it was a nice run, as it was a bit warmer, and really sunny out. I like going out on Sat morning because there are always lots of people out running too. I then went to the gym, and did some weights. I increased the weights for a few exercises, including the bench press by 5lbs to 50lbs, haha. Only a few more to go before I get to my body weight!

Tired!

I am tired, for pretty much no reason. But, I had a lovely nap this afternoon, which seems to have resolved the problem!

I dont actually have too much to report. I went to tri on Tues, where we did about 45 min run, and 50 min rev.
Wed, I had a pretty good swim in the morning, with some nice technique work, then did a 40 min trainer session after school.
Thurs at tri we did a 40 min or so fartlek run, and then a 45 min spin, with a brief transition run in the middle of it.

My running is feeling quite good right now. I think my speed has improved, which is a nice feeling.

I got a fever!

the prescription:
is it more cowbell?
or a race?


I think its a race!

I suddenly have a real urge to do a race of some sorts. When I went for my run on Sun, I passed by people doing a race, where they carry little Christmas jingle bells. It looked so fun! I saw this race last year, but of course forgot about it until I saw it again.
There doesnt seem to be much in the way of races here for the next few months. There is a 5km run in about 2 weeks, but I dont just want to do a 5k, especially for $35, when you dont even get a t-shirt.
Sigh.
Who would have thought that there wouldnt be a plethora of races when it is snowing like crazy, and is -15C?

As a possible substitute, Tri club is having a fun mini indoor tri this Sunday. We are going to swim for a set amount of time, maybe 20 min or so. Then we will jump out of the pool, throw on some shoes, and go to the Revving room for a spin session. After that, off to the track for laps and possibly some stairs. It is supposed to be fun, rather than a competition, so everyone will sorta stick together for the 'transitions', and there is no set distance. It should be a fun little workout, but I dont know if it will satisfy the desire.

Practice is actually on tonight, not cancelled like I thought, so I am looking foreward to that.

Weekly Totals

For the week of Nov 6-12:

Swim: 3 hours
Bike: 1.5 hours
Run: 1.7 hours
Total: 6.2 hours
Total with stretching/core/yoga/pilates: 8.8 hours

So definately lower than last week, but a good 'down' week. I skipped the gym workout after the killer swim workout that left me soo sore. I will try to bring the hours back up this week, but it will be a bit different due to cancelled practices and shifting of workouts.

Back on Track

I fell off the workout wagon a bit these last few days, but I was expecting it. My parents came to visit for the long weekend, so there was lots of visiting, shopping and running around.
I actually didnt buy too much. I did get the sweet sunglasses I have been admiring for awhile. They will make me go alot faster than my old ones I think.


I also spent alot of time going to a few different bike stores to check out mountain bikes. I looked at Kona, RockyMountain, Giant, Gary Fisher, Trek...the stores also had Scott, Cannondale, and Specialized, but the sales-people didnt really reccomend any of those models for me.
I basically have made no decision. I am having a hard time deciding between a hardtail or full suspension. I think for the beginner type riding I will be doing, I wont really need a full suspension. Also, for the amount of moola I have to spend, I could get a pretty good hard tail with better components, or a real entry level full suspension. I think I might get pissed off if I have crappy parts to always be dealing with. I think in the future I will want a full suspension bike, but probably a nice race type one, which isnt in my budget right now. This purchase is being funded by some scholarship money I got, so the amount is pretty set.

No matter what I decide, I may have some problems getting a good fit. Most stores dont carry a small enough size, so would have to order it in. I stood over a small trek womens hardtail, and it was definately too big. I barely cleared the top tube. I would most certainly 'sack' myself jumping off. So whichever I get will have to be less than 14' or have a really sloping top tube.

One bike I really liked, was this one.



Its the Kona Kula Lisa. Its a tad above my budget, but still within reason, and its a pretty darn good bike, with a nice frame and good components. I could fly on this thing!
The sales-lady at the store we were at was also really helpful. She was extremely knowledgable about the specs on the different models, and the differences etc.

Decisions Decisions.

In training news, like I said I slacked off a bit. Thurs I did yoga, but missed tri practice. Friday I dragged the visiting 'IronmanWayne' to swim practice. It just so happened to be the craziest practice I think we have ever had!
We swam widthwise in the pool, and started out with some streamline kicking and a few drills. Then the madness started in earnest. We had to do widths, but with pull/push ups onto the deck, and situps on the other end. We started out with only 6 widths with 5 reps of the exercises, then 8 widths 10 reps, then 10 widths and 15 reps. The 15 was freakin' hard! I am still sore today!

Saturday I slacked again, and then went for a run today. I did just over an hour. I also got Creamed by a giant slush puddle as a car drove by me. Mud from head to toe, so that definately required some prompt clothes washing when I got home!

I have Mon and Tues off from school, and therefore tri practice is cancelled, so I will try to get some workouts in, along with the relaxing/catching up on school.

1+1+1=3

3 pints of strongbow cider=midterms are over!

I had to go out and celebrate last night with some lovely cheap draft. Quite a nice break!

Tues I had a pretty awesome rev. I was sweating like a demon, and there was alot of climbing. This was followed by a nice solid paced run with a few hills, so it was a good night. There is a girl in tri club this year who I have been running with. We are pretty close to the same pace, so its nice to have someone to run with. I run in the advanced group, which is mostly alot of fast guys, and I got left in the dust alot last year, so this is a good change.

Wed was a nice technique swim, and I think I am getting a handle on my body postition. I have been trying to have my head higher in the water, which felt really wierd and sore at first, but it is getting better. I also did another 40 min trainer session to Desperate Housewives last night, before the pint fiesta.

I am off to yoga now!

Update

Well, it seems I slacked off with posting the last few days, so I will do a little roundup of the goings-ons.

Friday at swimming, we got to work with paddles and flippers again. It is a nice change, but I think my arms were definately feeling it at the gym the next morning. I went for about a 1h10 run outside, then went to the gym. It was quite snowy on the sidewalks, so I made snail like progress, but it was a good solid run.
Sunday we had the brick workout. We watched most of 'What it Takes' while we were biking, so that passed the time nicely. I definately felt myself wanting to pick up the pace during the hard biking/racing scenes. It seems like an extremely hard, but also pretty cool lifestyle to be a pro triathlete. Except for the part where they probably have very little money. And the constant pressure. But other than that..haha.

My roomate organized a pancake breakfast at our house Sun for some of our friends. I got to come home after a nice 2 hour workout to pancakes, eggs, bacon, fruit....yummm! It was delicious, and alot of fun too. We then spent the rest of the day studying, with a brief chinese take-out interlude. It was an nice relaxing day, although not extremely productive.

I think I will start posting my weekly workout totals, to keep me honest :)
So, for the week of October 30-Nov 5

Swim: 3 h
Bike: 3.75 h
Run: 2.75 h
Total: 9.5
Total Including stretching/core/yoga/pilates/weights: 13.2

This is the highest I have hit in the off season so far, and I felt pretty good last week. I had some hip/itb tightness, but I think I just need to keep up with my stretching a bit better.

Just a few more things, and I will wrap up this loooong update.

I have gotten quite the urge to go shopping. For workout clothes. If you ever saw my closet you would realize this is completely irrational. I have more spandex than anyone should need. But I want MORE.
I wear the stuff more than regular clothes, so I am always wanting more. I havent added to my collection in about 2 months, so I figure I am due for a stock up. Lululemon here I come!

I had a midterm today, I have a project due tomorrow, another midterm on Wed, a short paper, and then.....Long Weekend!
I cant wait!

Fire!

Last night I was roused at the ungodly hour of 11:45 from a deep sleep by fire alarms going off in our apartment. At first I couldnt really tell what it was, and thought that my roomate was for some reason making alot of noise, and was a little peeved off. However, I was not yet annoyed enough to actually get up. My roomate finally came into my room, and explained that fire alarms were going off, people were evacuating, and that I should get up. haha.

Now the alarms are pretty loud, complete with flashing lights, and I couldnt figure out what was going on. So, we ended up throwing on coats, and going outside. I was pretty positive it was 3am, until I checked, and realized it was only 11:45. We stood around for a few minutes, until we saw the firetrucks. We watched the trucks drive up, and then turn down the street the wrong way, and go the another building. What the heck! All our crap could have been burning, and they were about a block away at another building! A man from our building walked over, told the firmen to come to our place, after which they proceeded to slowly back up, and drive over to our building.

I dont think there was any fire, and the firemen seemed to know this. They took quite awhile to actually get the alarms turned off though. There was a total of 4 trucks. 4! and there was no fire!
We stood outside for about 45 min, and then could finally go back in. It took me about another 30 min before I thawed out enough to fall back asleep.
So crazy!

Am I getting more Dense?

Seriously, that's the question. Or is it more denser? ; )
I really have noticed a change in my body position while swimming. I just dont seem to float the same way I used to. I wonder if lifting weights and doing more core work has changed my body composition. I feel a little bit leaner, and waayyyy more ripped (haha), so it is possible.
Anyway, it is quite strage trying to adjust to the new sinking feeling.

Yesterday I went to swimming in the morning, and then after school, I did about 40 min on the trainer while watching Desperate Housewives. I just wasn't feeling up to doing spinervals, and hearing Coach Troy, so this was a great alternative. It was actually a good workout, as I was able to keep up a solid tempo intensity for the duration, save for a 5 min easy spin break. I thought I would end up slacking, but really didn't. I think I will do this again, since I get alot of interval type training at revving on Tues/Thurs.

Speaking of revving, today we went for a nice Cold run, quite easy paced, for 40 min. I had on a tank top, 2 long sleeve shirts, a jacket, a toque, a hood for a bit, shorts, pants and gloves. The layers saved my life! It was actually not too bad until we turned into the wind. The spinning was about 40 min long too.

While running, my left knee/hip started to hurt. I felt this soreness in my hip on my Sat run. I think my IT band is going crazy. I will spend some quality time with the balls tonight, and try to work it out. The IT band thing is new for me, but it seems as soon as I get one thing figured out, a new item pops up!

For fun, here is a picture from the summer:
After Winning the Mackenzie Sprint Triathlon. Hooray!!