Revving The Engine

Its been three weeks since the Ironman and things are getting back up to speed. Running wise, feeling great. Put in another easy four miler two days ago at about 9:20. Ive been focusing on just keeping my cadence high and its been Earth shattering. I have heard there is a little light I can wear on my visor that blinks to the cadence you want; I may have to check that out.

Bike wise, things are going well. I have been getting outside routinely for the past week and its clear that I needed much more outside time before CDA. I have been paying special attention to my variability index. My VI at CDA was a staggering 1.22. I broke up my power file into the first 56 miles and the last 56 miles. I wanted to see how much of my variability in power was due to my back problems, which pretty much became unbearable after the first lap. Like I thought, there were some significant differences between the first and second half:

1st Lap:

New Range #1:
Duration:      3:06:55
Work:          1405 kJ
TSS:           146.7 (intensity factor 0.687)
Norm Power:    145
VI:            1.16
Distance:      55.991 mi
Elevation Gain:        2031 ft
Elevation Loss:       1969 ft
Grade:         0.0 %  (69 ft)
Min    Max    Avg
Power:           0    522    125     watts
Cadence:         33    212    89     rpm
Speed:           0    42.6    17.6     mph
Pace             1:25    0:00    3:24     min/mi
Altitude:        2068    2659    2336     ft
Crank Torque:    0    644    121     lb-in

Lap 2:

Duration:      3:37:42
Work:          1350 kJ
TSS:           131.5 (intensity factor 0.602)
Norm Power:    127
VI:            1.23
Distance:      56.796 mi
Elevation Gain:        1596 ft
Elevation Loss:       1646 ft
Grade:         -0.0 %  (-52 ft)
Min    Max    Avg
Power:           0    376    103     watts
Cadence:         31    218    87     rpm
Speed:           0    40    15.3     mph
Pace             1:30    0:00    3:55     min/mi
Altitude:        2145    2584    2326     ft
Crank Torque:    0    536    104     l

Still though, 1.1 is too high for that first lap, so I am working on keeping it smooth.

Swim wise, things are going superb. Using that new book to add/alter some of my EN swim workouts and Im loving the variety. The first couple of days were rough and my muscles were surely feeling it. But today, things went well. Got a 2600y set in, and last 100Y interval, I was cruising 1:26/100y in form. Yeah, it’s a long ways until IM AZ, but I love swimming.

Tomorrow another easy 5-6 miler and about 3.5 hours of riding this weekend. Crossing my fingers that mother nature is on my side.

About Ironvan

From couch potato to Ironman triathlete in 2 years.

Posted on July 14, 2011, in Uncategorized and tagged , , , , . Bookmark the permalink. 2 Comments.

  1. I don’t know if you ever listen to music while you run…. but you can set up a playlist and set the bpm of the songs to the cadence you’re shooting for. Kinda fun because (IMO) it makes you feel like you’re always running really fast. 🙂

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