Rightzone Triathlon

New Ride – Cervelo P3 61cm

rogerbarr — Sun, 08 May 2011 19:03:51 +0000

I’d toyed with the idea of moving from the Sigma Kronos for quite a while. The primary reason being that the Kronos, despite looking like a time trial bike, is actually 72 degrees. So I did it. I bit the bullet and got a 2010 Cervelo P3 which offer the ability to run a 78 degree setup. So was it worth it? Hell yeah! Ride 2 completed today and the result was a 20mph average for an average HR of only 130 – http://connect.garmin.com/activity/84225729. Average wattage of 235 for an average HR of 130 is good figures. That translates to a 5hr38 Ironman bike split.

1st ride out and I was worried the position was a little too extreme but 2nd ride (not including the two turbos I’ve done) on the road and I managed to hold the time trial position for pretty much most of the 3hrs30 ride. Very encouraging. It normally takes me a month to get used to riding the time trial bike and I don’t think I ever really got fully comfortable on the Kronos. So now very excited about the possibilities at Challenge Copenhagen and of course Wales.

Powercranks for sale on Ebay

rogerbarr — Sat, 19 Mar 2011 20:44:40 +0000

I’ve decided to sell my Powercranks. They have only done 300 miles and have been in my shed for years.

If you fancy buying them they are on Ebay.

http://cgi.ebay.co.uk/Powercranks-training-cranks-Shimano-Octalink-V1-/150579385849?pt=UK_sportsleisure_cycling_bikeparts_SR&hash=item230f3b15f9

Some test results

rogerbarr — Sat, 19 Mar 2011 20:36:07 +0000

In my last post I laid down some tests. I’ve not really managed to do the swim (yet). Planning on doing that Monday morning. At the moment there is nothing to look back on with regards to data but over the coming months hopefully a useful benchmark below.

But results so far as follows:

Run – 19th March – 5km done on treadmill on 1% gradient with speed set to 8mph (7m30s per mile) – AVERAGE HR was 126 which is already very encouraging. Will keep monitoring this based on the same protocol. Possibly worth repeating after a 4 hour bike as I’m sure it will be more elevated!

Bike - 18th March – 2 x 20 mins @ 85% FTP (260watts) with 4 mins rest. Have taken average watts (260+262=261) & average HR (140 + 143 = 141.5)

Below is what I set out to do:

1) Swim – In wetsuit – 1000m warmup then 20 mins for max number of lengths

2) Bike – Average HR of the following repeated twice- no warmup, straight into 264 watts (85% of FTP) for 20 mins then 4 mins rest then straight into 259 watts for 20 mins again. Take the average HR of the two.

3) Run – Treadmill – Both previous Ironmans I’ve only been able to run @ a HR of around 132 (as opposed to 140 on the 5 hour bike). So I’m gonna go for 12.9 kph (or 7.5 mins per mile or a 3.15 mara). Target will be to be able to run 7.5 mins per mile at HR 132. So let’s get training the body to do that huh!

Swimming Footage

rogerbarr — Fri, 18 Mar 2011 11:11:29 +0000

26 weeks to go

rogerbarr — Fri, 11 Mar 2011 20:32:52 +0000

There’s 26 weeks to go till Ironman Wales. Swimming is ticking along at one swim per week, am still managing one gym session per week, 2 runs and 2 rides per week. The plan is to put in 12 quality weeks of training prior to Ironman Wales. That will include 2 x half ironmans, 1 x olympic distance race and 1 x ironman as prep for Wales. Yep that’s right folks……1 x ironman 4 weeks out.

Currently able to maintain swim solidly for an hour (if needed, run 7.05mins per mile at 138 HR and CP20 is 319 watts)

I think I’ll do some testing next week so I’ve got a good benchmark with there being 26 weeks to go. Here’s what I’m thinking. It’s gotta be treadmill I’m afraid for the running as there’s too many variables outdoors and naturally the turbo is a great place to test indoors. The Hampton Open Air pool will be the other test area.

1) Swim – In wetsuit – 1000m warmup then 20 mins for max number of lengths

CP20 up 10 watts in 4 weeks

rogerbarr — Wed, 09 Mar 2011 20:20:19 +0000

On the 26th Jan I did a CP20. I recorded 309 average watts on the garmin 310xt (average HR was 160)

On the 9th Jan I did a CP20 and recorded 319 average watts on the garmin 310xt (average HR was 158)

So some encouraging signs there. Reckon my FTP (or CP60 or average wattage I could hold for an hour) is 311 now. Given I’m a MacBook Pro kinda guy I’ve been using the excellent http://goldencheetah.org/ software to take my .tcx files from the Garmin for analysis. It’s similar to the highly regarded WKO+ software in terms of the analysis. The graph below is taken from the software.

What the graph attempts to do is work out functional threshold power by looking at all interval durations from rides over the last month. The software estimates my functional threshold power to be 311 which I think is probably a good shout. In a TT situation i reckon I could hold this for one hour……I’d be dead on my feet and not able to run….but that’s not the point.

So going back to the name of this blog. The original reason for the name some 9 years ago now was training is all about training in the Right zone. I’ve worked with HR as a way of identifying that zone for years but since getting the SRM cranks I’ve quickly come to realise that HR is a very poor indicator of effort in certain circumstances which include but are not limited to:

1) When it’s really hot

2) When you’re really tired

3) You’re stressed

4) You’re not warmed up

5) You’re fired up and excited

I’m really excited about the possibilities of improving my cycling this year by training smart. I’ll be implementing some regular 2 x 20s at 85% of FTP.

There’s why CUE LINK TO GREAT ARTICLE

Let’s get ready to “Surrey Rumble” – 123km

rogerbarr — Mon, 07 Mar 2011 20:57:17 +0000

Aim for this ride was to ride steady. Ideally at Ironman race pace. What actually happened was very interesting. I teamed up with my good buddy Jon Heasman. He’s clearly stronger than me at the moment with Ironman Lanzarote round the corner and him gunning for Hawaii qualification there. I thought it would be nice to give him some company. Here’s what happened.

Garmin – http://connect.garmin.com/activity/71560205

Results - http://www.surreyrumble.co.uk/content/results_2011.htm

Jon was pushing. No doubt pushing out at least 10-15 more watts than I did as I sat on his wheel the entire way. I knew he was stronger, he knew he was stronger and I think we were both happy with the arrangement. However I would add that I did suffer quite a bit to stick with him. Suffering for 4 hours isn’t pleasant either but it was a great workout!

I don’t have the stats for the Hell of the Ashdown which is annoying (my watch died) but for the Surrey Rumble we averaged 241 watts for 4 hours 15 mins and we were the 3rd and 4th fastest on the day out of a big field. I was 3rd as it happens but that’s because I made Jon wait on the start line. I couldn’t have gone that fast on my own either of course. With a slight wrong turn in Cranleigh we ended up covering 76.5 miles at a shade under 19mph. Not bad and thanks for the ride Jon!

On the Monday I could have really done with some treatment from www.thetritouch.co.uk but I’ve got to wait another week as have one booked in for Tuesday 15th. Can’t wait Aurelie!

A rare update – 2 ironmans in 4 weeks

rogerbarr — Sat, 12 Feb 2011 17:02:20 +0000

Once upon a time I had a triathlon website that had 500 unique triathletes visiting every day. Then I got married, had 3 kids and started 2 businesses. I know a few people still check back here from time to time so here’s a few words.

My goals for the 2011 season remain broadly the same. Dam it, that’s not probably true. I’ve entered Ironman Wales which is going to take place on September 11th. That race is a qualifier for the 2012 Hawaii Ironman World Championships. Still a dream of mine to compete there, especially having missed out by such small margins in the past.

Some 4 weeks prior to Wales I’m still planning on being on the start line in Copenhagen for the Challenge race on the 14th August. This too is an Iron distance race and my goal here will be to simply break the 10 hour barrier but try and save a little for Wales. A tall order but if it comes off it will be a great training day. So having Googled “4 weeks rest between Ironmans”, “4 weeks between Ironmans”, “4 weeks 2 ironmans” there’s a mixed opinion as to whether or not it is wise to attempt. Given that Wales is the “A” race 4 weeks gap is better than say 6 weeks in my opinion. The week after Copenhagen will be rest and recovery with light sessions. Then hopefully the week after I can get three main sessions in once more. Granted there will be a tired body under the hood but I’m hoping I’ll be able to get back into training. 4 weeks isn’t long enough to lose too much form either and I certainly don’t plan to taper for Copenhagen which will definitely help.