Tag Archives: power meter

Letting the dust settle

A week of relaxing and contemplating

Ironman Wales 2014

(To skip straight to my Ironman Wales race report click here)

It has been a week since I completed Ironman Wales, and I have spent the week doing gentle walking, and a couple of swims. I haven’t really considered next year yet, but I have learned a few lessons from the race. The race itself was a fabulous day, the weather was perfect, the support on the course was incredible, and I would love to experience it again.

Ironman Wales 2014

Sams amazing banner, thanks :-)

One of my pre race mantras was “through my race I learn”, so here I go… Overall I was really pleased with my result. The swim was hard work, I knew I would be slower than hoped but I still came out in an OK time. I pushed myself on the bike, and stayed in the right power zones.

Ironman Wales 2014

What the book says!

 

Ironman Wales 2014

What my power looked like.

I still think my Variability index was a bit high, there were a few instances when I went way over threshold, but it was so hard to keep a lid on it when everyone was cheering and you are going uphill, however my V.I. was 1.08 compared to 1.11 at Wimbleball last year so I’m pleased with that. My intensity factor on the bike was .73, and it should be between .70 and .76 so that was spot on.

Ironman Wales 2014

Power graph, power dropped off towards the end, but not too much!

The run was OK, I had wanted to run about an 8:30 min mile, and thought I may be able to go quicker. You can see that I sustained it for the first 2 laps then didn’t manage to keep up the pace, my heart rate dropped, and I was just trying to keep going.

Ironman Wales 2014

Pace and heart rate dropping

Ironman Wales 2014

Pace dropping from halfway

 

When I finished I wandered around for a bit before realising that all I wanted to do was lie down.

Feeling rough

Feeling rough

I ended up in the medical tent and had 2 drips. Looking back now I started to get a headache on  the second lap of the bike from Carew to Cross Hands. I thought it must have been because I was tired, as I was still drinking and peeing. (I peed 4-5 times on the bike) I had calculated the liquids that I needed and I had enough water (7 bottles). I used electrolyte tablets in my water, but after a bit of research I may have lost too much salt. Next time I will pay attention to any headaches! And carry salt tablets.

Saying all that I still had a brilliant day and was within my goal time, I did my best, and next time…..well I will learn from my experience!

Ironman Wales 2014

My plan

 

 

A long week and feeling it

Getting to the taper

There comes a point in your training when there is nothing more you can do to increase your fitness and you need to accept that you have done all that you can. Whatever happens on the day will happen, I got back off a long ride feeling pretty negative as my power and speed were low, but thinking about it rationally I had done a 10km (running) Time Trial the night before, and had been building for a while, only having a short recovery after the 100 mile TT, so not surprising really! There is a great post about tapering here which I found helpful and inspiring.

I have been looking at last years taper for Wimbleball and comparing it to my training this year, I had some feedback that my taper may have been a bit drastic, this was because I was ill after a race and then started tapering after I had recovered. This years will not be so drastic and I’ll be nice and ready to race!

This years Performance management chart

This years Performance management chart

Last years Performance management chart. a sharp drop after Slateman

Last years Performance management chart. a sharp drop after Slateman

Time trials and tribulations (garmin data is here, full results here)

I went along to the 10km Time trial organised by Pembrokeshire Triathlon club on Tuesday evening, hoping to better my time from 6 years ago!! I can’t believe how long ago that was. My time in 2008 was 43.23. When I arrived Ian, the timekeeper, decided that I would be fastest and put me last. I was not so sure, but went along with it anyway! Ellie (the only other woman) went off 1 minute ahead of me and I tried to keep her in sight. It soon became apparent that she was flying, as I counted the time from her passing a lamppost, she was already more than a minute ahead within the first few miles. , it was a lovely evening, and nice to have a chat. I got a time of 41.14, so 2 minutes faster than last time. I should be happy with that, but maybe have been feeling a bit negative this week.

The long ride

I decided to ride the whole Ironman course the day after, and was pretty dissapointed in my speed. I may have been tired, and also lacking motivation doing the route on my own. I’m not sure that I really wanted to do it, because I knew that if I was slow it would make me depressed, but Patrick suggested it and I thought the pro’s would outweigh the con’s. Anyway I borrowed his go pro which was quite fun, although I have now spent hours editing the ******* thing.

A bit of geekiness

After I had recovered from the ride, digested my stats, done some more research, and generally got slightly obsessive about numbers, I spotted that my Intensity factor for the ride was based on my old FTP, so with a few calculations I realised that I will be able to go faster on race day, (of course some other factors will come into play too) but if the maths is right then I’m happy !!

Calculating power

Calculating power

 

Spring is coming

Busy bee

Signs of spring

Signs of spring

Its been quite a hard month with being away from home, and not being able to run. I spent a weekend in Brighton, followed by a weekend in Cardiff for my level 2 coaching course, then I was home for a day before driving to Baildon (6 hours) with the boys to visit family. All this and trying to get back into my training rhythm after being ill. I am fortunate to have an understanding family, so I squeezed in a 4 hour ride up in to the Dales. The weather looked like it was just going to be a shower at midday, but in true style it started p***ing it down about an hour into the ride, and on the way back I could definitely feel the headwind that I did not notice on the way up, and could definitely notice my cold hands that I was struggling to change gears with! I arrived at the cafe at Cavendish Pavillion, near Bolton Abbey, where there were lots of other bikers. I stood by the radiator and waited for my family to arrive, and enjoyed a hot coffee. Out and back

Out and back

The next day I had a lovely swim with a free pass to the gym that my mother in law gave me, had a whole lane to myself for most of the time, I was wishing I could stay a bit longer and make use of the jacuzzi, and sauna, but Leeds beckoned!

Knee and hotel niggles

My knee is still not right. I went for a run in Cardiff, and it was painful afterwards. I put it down to being sat all day and muscles being tight, but as a precaution have not run since. It is quite hard being away and not being able to run, because its something that is easy to fit in around everyone, hopefully it will improve, still using my roller and tennis ball. I also had a pretty bad experience at the hotel in Cardiff I should have known when I saw the topless men outside smoking and the gym that was called “Inn Active” my room smelt of smoke, and drunks woke me up every hour. I called reception a few times but that didn’t help, and they only offered an apology after I reminded them how bad the night had been the next day. Then I got home to find I had a parking ticket from them! park inn needless to say I won’t stay there again, although they have offered me 25% off as a compensation. :-p

Power meter

An update on my power meter. It arrived a few weeks ago!!

It was really easy to install. If you want to know why I chose this meter I read a lot on DC Rainmaker about various types, and for my budget it seemed like a good buy. I’m pleased with it so far. I am about where I was last year in terms of power readings, although I was using a different meter last year, so I don’t know if it is comparable, hopefully I can improve on last year. I went out on Wednesday and had to be rescued as I think I was still tired from Tuesdays ride, I also underestimated how far I was going, whoops. I am in need of a rest though as you can see from the comparison between my last 3 rides! Luckily next week is rest week :-)

Garmin comparison of last 3 endurance rides

Garmin comparison of last 3 endurance rides

Bike mechanics

Power meter

I have been meaning to invest in a power meter for a few months, but couldn’t decide which one to go for. Finally I decided on a stages power meter, but first I needed to change the chain set on my road bike, as it wasn’t compatible with the power meter, cue female panic!

I have started setting up my bike on a bike stand in front of the computer for jobs like this so that I can get advice straight away when I get stuck with something, it works well for me.

Whenever I decide to do some bike mechanics I have a little voice in my head that tells me I don’t know what I’m doing, and I can’t do it, because I’m a woman (ridiculous, but what we’re told by society every day). Anyway I managed it, and had a brilliant high from doing the job, I was very proud of myself! So for any women put off doing a bike job, its really not that hard, although I did have to wait until Milo was full time in school so that I could actually concentrate for a few hours (yes it did take me that long!) Can’t wait for the power meter to be delivered now! Afterwards I did a bit of cooking to balance the Yin to my Yan!! 😉 you can see here on my other blog.

Bike storage

One of the hazards of keeping my bikes in the garage, is that when my husband does some sanding, (which he is quite partial to!) my bikes get covered in sawdust, but I was quite shocked today when I discovered that my TT bike has also got cobwebs on! Not a good look…

The spiders have been at work
The spiders have been at work
In retirement
In retirement

Covered it up today with a plastic bag.

TTFN