Well today is Monday, November 14, 2011 also know as week 8 of 20 of my OutSeason Endurance Nation plan. This is a test week for me. I have two test the first being the bike and second a run.
Bike Test consists of being on a trainer here in Iowa cause of the cool weather :<. Actually I could get outside today if I wanted to bundle up cause it will be in the 50's but then the Watts would not be accurate for the trainer. I have been hitting 225-250 with ease the past few weeks. Note my highest outside FTP test was 268. I am going to try and get 230 and anything higher is a bonus.
We warm up for say 10-15 minutes. Then the test consists of 2x20 min of all out pedaling. The coach says imagine someone holding a gun to your head and when you are done you had absolutely nothing left in the tank. Well since it is a test there is a learning curve on how to take it cause if you went all out from the beginning you just would not last. My goal is to hold 220 - 230 for the first 10-15 minutes and then the last 5 minutes just let loose. Then we get what is called a two min rest but remember those two minutes are added into the test so if you go to easy that will pull your number down so I will try and rest at 90%. Then off we go again for the 2nd twenty minutes. I usually am good until well the 3 minute mark and then I struggle. I will try and pull off the same strategy though as the first.
The vDOT test for me will be done on a treadmill. This is a 5k test and your goal is to of course go as fast as possible. My highest vDOT for me was right before my injury and I was at 50. My last test I was at a 44 but I have been doing my weekly runs way above those set numbers so I am going to be calling this vDOT a 48. I will wu for 2 miles and within those two miles I will do 5x30 second up hill strides. Then when the treadmill hits 3 miles I will turn the headphones onto some Metallica and let loose. Again hoping for a 48 and anything above is a bonus.
I will be leaving the OS for 10 days as we vacation in Jamaica. I will be doing a high volume run week while there. No biking or swimming. Should be a nice reset. We leave Dec 2, 2011. Arrive in time to pick up our marathon packets, relax a little, carb load, and then get some sleep. They start this race at 0515 d/t the high heat and humidity. We did this race 2 years ago and at the start it was 83 degrees and like 80% humidity. At the finish it was horrid for me cause my feet felt like they were melting into my shoes. They changed the course this year so we are running the 1/2 course x 2. It was an out and back which I like versus a double loop but oh well its in Jamaica.
Well going to hit the gym today and lift then spend about an hour stretching and soaking in the hot tub.
Have a great week everyone.