2010 Season Testing

Quick recap on some preliminary testing notes from last night while they are top of mind/ fresh!

I met with my coach Jesse Kropelnicki, from Qt2 systems.com last night. There is so much trust in working with him, and the results and caliber of athletes that work with him are more than impressive. During meetings like these, it’s “all ears” and trying to figure out how it all comes together once again. There is limited reason to question anything. It’s some of the most interesting science at work with the human body, limiters, nutrition, etc. It’s all about tricking your body and putting it through the maximum stressors in order for it to line up perfectly for one day. Jesse is simply amazing with all this!

I’ve completed the three weeks "totally off" as prescribed post DC marathon and have been lightly getting back into the grove with about six hours of volume in Z1 range in all three disciplines. The eating was epic! I don’t even want to get into how outrageous it was! Needless to say, my body rejected this eating orgy pretty fast! I didn’t gain as much weight as I wanted because my stomach could not handle the mutiny!I will give it one more chance on T-Day!!

I have a lot more to pull together, but here are the salient points:
The testing I did last night was important because it’s pure base-line coming off a solid recovery period and tons of volume and results from last year (actually I’m still in the same year?).

Easiest way to do this is via a laundry list.
1)Next 12 weeks I’m to dedicate to power and the gym and bike tabatas during longer rides.
2)Current weight to stay the same (151), but work on replenishing muscle mass given up with the long stretch of training I had (64 straight weeks) and with the marathon/run specific training.
3)Current BMI is 16.1 or 3% lower than where I started last year at the exact time.
4)Race weight is going to be even lower than last year from 143 to 138.
5)BMI for race week will be 8%.
6)More biking with tons of speed and power improvements.
7)Added 5K into swims, to top out at 17,000 Yards as an average for the week.
8)Small reduction of run volume.
9)Fitness improved by 2-3 beats for HR, target ranges a tad lower now.
10)Average 230 grams of protein daily for repair/ re-build for the next 12 weeks.
11)Make sure recovery drinks are used more often.
12)Overall volume for the 24 week cycle will be the same, but harder across the board with intensity galore.
13)Rest more.
14)Vo2 max calculations show that I’m functioning at an Ironman Aerobic level with a higher blood lactate threshold. Some people are born to have a higher output. I fell in this category.
15)Nice power improvement on biking.
16)Pedal stroke is improved and I have mostly even power. Left leg is late by 1-2%. Can fix that!
17)Body at the end of the year started to morph into a marathoner vs. an ironman.
18)Two cycles for Kona chances (12 week blocks). Utah, and then Arizona. Second part of the season not planned. Oceanside and Utah will dictate the season. Could be a hard or easy summer!

I’m ready to get back to training and feel excited about the season with the progress I made from last year. Looking forward to bringing it all together!