Now much decrease will an injury cost your run FTP

On the 2nd August I was doing an aerobic run and while I was running downhill, I rolled my foot on the edge of a pothole coursing me to stop running up until last Wednesday 28th August.  Just under four weeks, all I could do was walk full incline on my treadmill at home.

I have been using a Stryd Power meter now for just under a year. Recently Stryd released an auto calculator for critical power (FTP) that is 1% more accurate than completing a critical power test.

From Wednesday 28th August I started running again. At this stage, all my runs need to be in a controlled environment like a treadmill.

So how much rFTP decrease will occur when you can’t run for the best part of a month? 

  • On 2nd August my rFTP was 309 watts (3.9 watts per kg)
  • On  28th August my rFTP was 275 watts (3.4 watts per kg)
  • A total loss of 34 watts (0.5 watts per kg) – also my run CTL decreased by 10

It is worth noting that on 16th May, my rFTP was 319 (4.07 watts per kg) but from shortly after that test, I had been doing MAF training so my rFTP was slowly declining.

It will be interesting to see how long it will take for my rFTP to get back to where it was before I got injured and also before I started MAF training.

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Injury & can data tell me the feature?

I have very little to write about my week of training.  My ankle is 90% right and I hope to start running again Tuesday or Wednesday.  Because I have little to write about, I thought I would share some KPI and other numbers.

The race season has two (maybe three) Half Ironman races I am targeting.

  • Coles Bay Half (26 weeks away)
  • Cairns 70.3 (42 Weeks away)

 

Training to data

While I am training to data, I must first say that this is by far not necessary. I would guess my coaching skills would get to around 98% of this but I am simply enjoying numbers and data.  I guess I have watched too much Money Ball.

To find where I hope to peak in 26 weeks I need to know what my estimated T-Score (training stress) and me Intensity Factor (IF) number will be come race day.

 

Finding my Intensity Number

This is the weighted power divided by the FTP,  For example if I was to do a race at 80% of my FTP, it will look like “80% of my 288 FTP = 230.4 divided by 288 =0.8″

 

Finding my T-Score

Now this gets a little tricky and is why I write down everything so I don’t forget.

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To calculate race day T-Score

  1. Estimated time in seconds of the race (bike) (9000 seconds for a 2:30hr 70.3 ride)
  2. Multiple above with race day percentage of FTP (80% of FTP for the 70.3 bike will give us 233 watts)
  3. Multiple above with Intensity (Intensity is 0.8)

This will give us a total of 1677600 – You take this number and

5. Divide with FTP (5,825)

6. Divide with 3600 (seconds in an hour) = 1.61

7. Remove the decimal point and this is your T-Score “161” for what I would like to do at Coles Bay Half.

So now I have my T-Score, I need to workout my Cronic Training Load

Cronice Training Load (CTL) 

While my current CTL is 95.2, my bike CTL is 46.9 while my run is 19.3 (and is quickly falling by the day since I can’t run at the moment) with bike and run CTL being 66.2.

  • My goal bike CTL is 30% of my FTP = 86.4
  • My goal run CTL is 4x rFTP kph = 54.4

I add both these up and that will give me a combined CTL of 140.8 for the bike/run CTL.  I can then divide these up over the next 26 weeks till Coles Bay Half to give me a good guide to help track my fitness (see chart below)

Note that CTL is a six week rolling average.

CTL Tim Egge

 

Key Performance Indicator

While I am blogging about crap while I avoid the topic of my actual training this week, I have come up with key performance indicator for myself. The highlighted red is my current levels.

I look at this and think of the saying “When the stars align” and see what I need to work on to ensure all my stars align.

Tim's Kona KPI

 

 

Injury & Rocking

So I am a little behind with the blog, Let me catch you up in the past three weeks.

Three Weeks Ago

On Monday I was telling my wife that I will most likely do the Launceston Half Marathon in early September and maybe finish my MAF training at the half marathon.

On Tuesday I was asked to be a pacer for the full marathon or the 10km at the event. I tried to become a pacer for the half marathon but all spots were filled. I agreed to be the 4hr pacer for the full Marathon. I couldn’t resist the chance to help others achieve their goal time and even though I haven’t completed a marathon in a year and a half and non of my training has been targeted towards a marathon, I like to think I could do a 4hr marathon at a moments notice.

On Friday I was running and around 11km into a 15km run I was running down a hill and I would normally run on the road at this section but because of the number of cars on the road, I decided to stay on the footpath and BANG!, I rolled my foot on the edge of a pothole.

I didn’t show it the respect I maybe should have as an hour after rolling my ankle I was on the bike.  I still went to work for 12 hours and really struggled to move around.

On Saturday it was clear I needed crutches to move.  I had to take two days off the bike.  This crushed me as I have ridden every day since the 1st June.

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Two Weeks Ago

Each day I could see improvements with my recovery.

  • Monday: I was able to start cycling again
  • Tuesday: I no longer needed crutches
  • Wednesday: most of the swelling had gone however my ankle was still badly bruised
  • Thursday: I was able to start walking full incline on the treadmill for an hour
  • Friday: I was able to unclip my shoes from my bike without doing it by hand
  • Saturday: I can fully rotate my foot slowly in all directions

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This week

My foot is still bruised and I need to be careful with what and how I do it. On Wednesday I was stretching in front of the TV and I was focusing on my glutes when I grab on foot not thinking and the pain shot through me.

I can’t kick in the water still so all swim sessions I have been using a pool buoy.  I have no restrictions on the bike, I still can’t run and I have some restrictions with strength training.

Seeing as the marathon is in a few weeks, I am officially out unfortunately.

End of Block Three

This Week

I don’t have a lot to write about this week. the only thing worth mentioning that I really struggle swimming, I felt sluggish, my pace was off and every second felt like an hour.

Program

I got my new treadmill this week, I had no idea just how much of my time this was going to take up with having to collect it from the transport depot and putting it together.  The old treadmill will be returned within the next week hopefully.

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The treadmill on the right is my new toy.

 

Compliance: 

  • Swim: 100% compliance
  • Bike: 100% compliance
  • Run: 100% compliance
  • Strength & Conditioning: 100% compliance

 

Core Training:

  • Swim: 4 sessions with a total of 8.1km
  • Bike: 7 rides  with a total of 222.1km
  • Run: 4 runs with a total of 43km
  • Strength & Conditioning: 5 sessions

 

Extras: 

  • Mobility Sessions: 3 sessions
  • Oxygen Deprivation: 2 sessions
  • Body Maintenance: 3 sessions on foam roller (legs & hips)
  • Meditated: Once

 

Times:

  • Core Training: 16:42 hrs
  • Extras: 2:15 hrs
  • Total: 18:57 hrs

 

This Training Block

Seeing as I have very little to write about this week, lets go directly to Training Block Three.  When I first started this project, I had twenty six training blocks with four weeks in each block.  I now have twenty three blocks left.

A glance at the past three training blocks:

Train Smooth Training Blocks.JPG

Load Chart:

Here is a look at my load chart for the past four weeks:

Tim Egge's Load Chart

Peak Power Curve 

Here is my peak power curve for all time vs the past month.   There have been some good PBs made in the first week of this block.

Tim Egge's Pace Chart

A look at my load chart

I wrote this for the private Train Smooth Facebook group and thought I should post on the site to show a micro look at what a load week can do to your fitness.

Tim's training load.jpg

Here is my load chart as it can be cool to geek out at. This is a look at my training over the past four weeks. I first must say Final Surge at this stage does not offer this and this data comes from Today’s Plan.

Chronic Training Load (CTL) – This is the black line and is more or less my current fitness.

Acute Training Load (ATL) – this is the red line and is a way of objectively gauging your current training load. It is the short term accumulation of your daily T-scores

Training Stress Balance (TSB) is the orange line and is really a freshness score.

T-Score – this is the green line and measures sessions completed with power, pace or HR data. The formula takes into account both the workout intensity and duration.

Now….. I have been slowly just been ticking the boxes in my training over the past four week. Most swims being 2-3km, most rides being 1-2hrs and most runs being 5-20km. That is why my CTL has been slowly increasing and everything has been going alone in the right direction with a long view in mind.

Last Saturday I go out for a very hilly ride that took under 6hrs. All rides have been well under 2.5hrs in the past couple of months so you see a massive spike with my T-Score & ATL and a big drop in my TSB. As a result my CTL has increased to 90 where it may have been another week or two before it reached that CTL number.

For me to take advantage of the spike in CTL, I will need to manage my TSB & ATL over this week so I can keep CTL trending upwards. Ideally my CTL would be nice to see it between 120-150 throughout the next tri season.

Rebranding Train Smooth

When I first started Train Smooth in 2015, the goal was to create a brand that I wish was around in the first few years of getting into triathlons. Over the past year or so, I have slowly gotten away from this mission however, I want to start working towards getting back to developing something that helps triathletes in their early stages of development.

As I work towards rebranding Train Smooth, this is what you can expect in the coming weeks:

  1.  I want to provide a coaching service to triathletes who would love a coach but it was never in their budget (Affordability must be key).  
  2. Build out the resources page to the basics a triathlete needs to know (cut the crap & focus on the meat and potatoes).
  3. Start building a video library to help triathletes with technique, drills, skills and real tips.
  4. Constantly help triathletes for free via the podcast.

 

I have a lot of work over the coming weeks so I best get my finger out now and start working.

 

Tim Egge

tim@trainsmooth.com

New rFTP

Last week of the school holidays and we are all back to work and school from next week. It has been an awesome two weeks just knocking around with the family, doing shit around the house and getting my training in.

We spent Monday night in Hobart and while I was in the big smoke, I got a couple pairs of running shoes and I ordered a new treadmill that should arrive Tuesday or Wednesday.  The treadmill I am currently using is on hire and after seeing real value in having one at home, I found one in Hobart that is 2.5 horse power (current one is 1.5 horse power).

Having my cycling, running and gym based here at home has opened up a lot of new opportunities for my training. I have been doing a lot of cycling at home now for the past few years but now able to run and lift weights here at home is crazy awesome. If only I can turn my rear fishpond into an endless swimming pool (I was actually talking to a mate last week how possible it would be).

 

Ambitions got away from me 

While I marked my running as 100% compliance as I completed all run sessions that I had in my program, on Saturday night after doing a very hilly 130km ride, I was feeling good and thought I might go out with a run group filled with marathon and ultra marathon runners and do a 32km instead of a 23km run.  The run we were doing was very hilly in the first half and more flat in the second half but my run fitness isn’t there and I quickly found out I had no business running with them. I turned off early and finished at 24km.

Stryd has only last week released a new update to their power center/app that calculates critical power/rFTP automatically and is within 1% accurate where as doing a rFTP test is within 2% accurate.   In May my rFTP was 319 (4.07 watts per kg) and now according to the automatic calculator my rFTP is 309 watts (3.9 watts per kg).  this seems about right as all my runs have been at MAF and my current MAF pace is slow as shit.

 

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This Week

Compliance: 

  • Swim: 100% Compliance
  • Bike: 100%
  • Run: 100% compliance
  • Strength & Conditioning: 100% Compliance

 

Core Training: 

  • Swim: 3 sessions at 6.2km
  • Bike: 7 sessions at 328.4km
  • Run: 3 sessions at 41.9km
  • Strength & Conditioning: 5 sessions with 2 lifting weights and 3 body weight

 

Extras:

  • Mobility: 3 sessions
  • Oxygen Deprivation: 2 sessions
  • Maintenance: 3 times on the foam roller (legs and hips)
  • Meditated: Once

 

Times: 

  • Core Training: 20:19 hrs
  • Extras: 2:10 hrs
  • Total Time: 22:29

 

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Photo taken from a ride I did

 

I am still going well with my cycling challenge, I haven’t missed a day cycling.  Jack missed a day as he was at a mate’s house but he made it up the next day riding in the morning and again in the afternoon.  Photo below is a ride I did with Jack.

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