Recruitment Drive

I am currently looking for three athletes who would be interested in my online coaching services at a reduced price that I can review as a case study on for my podcast and blog.

The three athletes personal details including name will be kept private as all I want to share is the process, the direction we are taking and the highs and lows as we build towards your goal.

This is a great opportunity to have good quality coaching for only $50 a month.

Coaching Services Include

• 100% custom training programs that are based around your goals, family, work and lifestyle. This is very personal.
• Ironman, 70.3, Olympic and sprint distance athletes accepted.
• All levels catered for.
• Unlimited access to me via email, phone and Skype.
• Regular feedback.
• Video analytics.
• Access to the Train Smooth private Facebook group.
• Athletes accepted from anywhere in the world.
• Updates and changes to your program if and when needed.
• Help and assistant with injuries and rehab if needed.

$50 a month

** Only three spots avlable** 

 

How to join

Please email tim@trainsmooth.com with some information about yourself.

Pricing & Payment

Please note that all prices are set in Australian dollars. All payments are to be made via PayPal Subscription.

 

Month In to running power

So it has been a month since I got my Stryd power meter and I have been playing around with it on a number of different runs like threshold, VO2, trails, treadmills and aerobic runs. While I spent a lot of time in the past year reading and learning about training and coaching to a run power meter well before I ever got one myself, I am really enjoying the process of testing what I have learned and learning a lot along the way.

One thing that has been occurring quite often is people asking me what do I think of it and is it worth getting one.  In this blog, I thought I would touch on a few different runs and in coming blogs I will dive deeper in the analytics.

All sessions I am consistently comparing the power vs how I would feel if I was doing this on feel.  I will say that using a power meter cuts out any of the fluff.

VO2 efforts: I completed a 4x 3min with 4min easy between.  I noticed I really struggled to run slow enough during the easy recovery of 70% of my FTP. I just know that in the past I would run these parts way too hard.  Also notice that in the last 3min effort that I had to push a little harder than I may have just to hold my numbers.  I feel the Stryd power meter provided a higher value to this run.

Threshold and sweet spot runs: I have completed a few threshold and sweet spot run sessions and not really much to report here. Looking at the data after the session was cool.

Running Hills: I really like running hills using my Stryd power meter as I know I can get the right metabolic benefit that I am trying to achieve within the session meaning if I was doing a threshold session or a VO2 or an aerobic sessions, if I stick with the number set, I am still achieving the correct benefits. In the past when I would run up hill, it would be very hit and miss with getting what I was trying to achieve.

Aerobic:  Nothing really to report here except that on one easy aerobic run I had to keep my watts around 220. I ran 4km out and 4km back. Running out I had a tail wind and on the way back, sticking with 220 watts in the head wind, there was only a 30 second difference in time. Thought that was cool.

 Trail Runs: I have only done easy aerobic runs in bush trails so keeping watts around 220 throughout seemed easy to manage.

Treadmills:  I completed a sweet spot run of 15min @266, 3min @208, 10min @266 on the treadmill and this was very easy as I didn’t need to adjust for hills, changes to road, or think too much.  I simply set the treadmill to my power numbers and off I went. Loved it.

Data Geeking: I will go more into the data side in the next blog and look at the cool shit I am focusing on.

 

Run Power Zones

Last Wednesday I completed a critical power tests (FTP) so I can work out my power zones and start structuring my training around my power meter.

The test is 15min warm up with 4x 50m efforts throughout.  3min maximum effort followed by 20min easy recovery followed by 10min maximum effort with a cool down at the end.

To find the FTP, you find the average from the 3min and 10min efforts and take 90% of this number and this will be the FTP.

My results were:

  • 3min: 297 watts
  • 10min: 284 watts
  • FTP: 278 watts

There are a number of ways to test and find your FTP, I personally am subscribing to the Steve Palladino method not only to find my FTP but also his zone list (below are my power zones).  Typically zone lists will have a simple zone 1, 2, 3, 4, 5 & 6 but with Steve’s zone lists have more greater details and takes more of the guess work out of it.

Tim's rFTP numbers

Power to weight:

I am really overweight at the moment. I was weighing 85kg when I did this and traditionally my weight would normally be around 81kg this time of year and my race weight would be somewhere around 78kg.  Also as mentioned in my past blog, I am really unfit at the moment but having said that, lets play around with these numbers for shits and giggles.

Only taking into account power to weight and my Ironman power being 85% of my FTP (race power today would be 236 watts) and also comparing it to my goal time of a 3:30 marathon time.

Now I expect these numbers to really change as I get closer to my Ironman in May next year, hell, I would expect these numbers to change by January when I do a marathon down in Hobart.  While my race weight is around 78kg, I also looked at 77kg and 76kg.  I don’t think going under 76kg would be a healthy option for myself as I would be all prick and ribs.

Race watts today: 236

Power to weight

As mentioned I have a marathon in thirteen weeks that I really should start training for. I plan to run this marathon at my Ironman power number (85% of FTP).  While my current FTP is 278 watts, if I was to increase my FTP to 286 watts (8 watt increase) with a body weight of 78kg, this would give me a race power of 243 watts and this should result into a 3:30 marathon…….. on paper anyway.

Love all this shit.

 

First run with power

Following on from my past blog, I am keen to document running with a power meter and eventually coaching with a power meter.  I received my Stryd power meter on Monday and connected it to my Garmin and went for a run.

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Current Fitness:

To start putting things into context, my training has taken a back seat in the past five weeks, so with this my fitness has taken a rather sharp nose dive and my weight has been climbing like a mountain goat. In the past five weeks, I have only ran 9 times with a total of 47km with the longest run being 11.6km.

To give a bigger overview of my training, a combination of swim, bike, run & strength training comes to a total of just over 26 hours for the past five weeks. This is the lowest I have seen this in years.

First run with power:

I wanted to jump in head first.  I decided to do a 12km loop with a combination on sharp and gradual climbs, sharp and gradual declines and some flats.  This will be my longest run in seven weeks.  I wanted to run this all at my Ironman effort (not pace, heart rate, etc but as I think it should “feel”).

I would be careful when I looked at my power numbers, I wanted to check my watch at set parts of the run and see what the numbers were doing. The times I would check are:

  • Half way down a hill
  • Half way up a hill
  • Half way along a flat section20181001_154758.jpg

Coming from a cycling power background, you need to forget a lot of what you already know about power meters.  When I would look at my watts during this run, I would see

  • No major spikes of power going uphill. When cycling with power and riding on feel, you will normally see a rather big spike in power when riding hills.  Yes the power increased but nothing really over 50 watts at the steepest hill and the longer gradual climbs the increase of power was only around 20-30 watts.
  • No major drop in power running downhill, again when riding downhill, it is common to see a major drop in power but with running, you are still producing power with every run step.  Yes power would drop but only around 20-30 watts.
  • Power stayed really consistent throughout the run and I can see that it would be a lot easier to control than a bike power meter.

Run Data

Below is some data taken off my Final Surge account. I will deep dive in the data from sessions in coming blogs but the things that stick out are my GCT balance (I seem to favour the left leg slightly as I guess I have had past injuries in my right legs). My leg spring number seems low but with current fitness that is to be expected.

Some items not listed in the data files are

  • Temperature: 13 degrees
  • Water consumed: zero
  • Weight lost: 1.2kg

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You can see below I stopped five times during this run due to traffic. Each stop was between 5 seconds and the longest being around 20 seconds.

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I ran this at my Ironman effort but this is over 2 minutes slower than I would expect to see the run at the same effort in the lead up to an Ironman.

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And of course, I listened to Metallica during this run

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Running with power

Late last year, I began learning about power meters for runners, I have read countless books and articles, viewed athlete’s data files, listened to podcasts and watched videos on YouTube.  I must have hundreds of hours clocked up in learning about this topic.

I even went as far as creating mock programs for runners at different levels (FTP) for different races (5km, marathons, Ironman, etc) as part of learning more about running, training and racing with a power meter.  I did old fashion spread sheet programs, programs on Final Surge and programs on Today’s Plan

I feel like I have the theory part at a level I am comfortable to talk about, I need to now start learning the practical side so I can have a greater understanding on training, racing and coaching with a power meter.

This week I finally got around to purchasing a Stryd power meter that I hope to receive in the next week or two.  I thought it would be cool if I started blogging about what I have learned already, what I will learn in the coming months and see if we can all learn as much as possible while having fun and see what I believe will be a valuable performance tool.