Monday, April 3, 2017

Ride Improvements @ Subic

We had the usual Subic family weekend getaway the other week and I was excited to ride there again. Last time I rode, it was June12 last year from Boardwalk to Zoobic then Raceway then Boardwalk ---a total of 50kms. I always relish riding outside Metro Manila: the trees, the fresh air, the quiet Sunday roads...

...and challenging climbs.

I was able to enjoy my ride last March 26 with almost the same route (we checked in at another hotel for a 1km distance difference) and I felt that I improved since June. Taking my TrainingPeaks data from my two rides, I was able to compare ride parameters as below:


MORE POWER!

The increase in Average and Normalized Power could be brought about by just being constant in my weekday training and weekend long rides. Further, the 1-2/week strength training may have helped a lot too as I was able to power my way through the climbs.


CADENCE CADENCE CADENCE!

Those weekday indoor trainer sessions concentrated on maintaining a level of power while keeping the cadence by at least 90. The overall average of 82 on my March ride, I believe, proved to be the biggest factor in keeping that ride in tact ---and far better than my June ride.


NOT MINDING THE PAIN

Climbing through the tough sectors of that ride meant I had to concentrate on maintaining my power (just below my FTP) in order to move forward. This means that I had to embrace the pain that I was in (screaming thighs and all!) and just suffer through it to get to the ascent.


.....EQUALS FASTER!

More power, higher cadence, and into-the-pain-cave concentration can only result to one thing: faster speed! The 1.5kph difference from June may not be much, but it counts for a lot when it comes through the climbs.


Yup, can't wait to go to Subic and ride that route again. :)

Wednesday, March 22, 2017

May is Dua month


I hope to race two duathlons this May:

May 14 - Pilipinas Duathlon Series Leg 2 (Clark)
May 28 - SBR.ph Duaman (Nuvali)
The races are short compared to the standard 10-40-5 distance so it shouldn't be an issue recovery wise (for Duaman).

Training has been going well as I have managed to reach the sub60 CTL levels of TrainingPeaks again ---without getting sick. I am able to listen to my body on when to back off after a hard training day as this 40-ish year old needs a lot of rest and recovery.

Weight though is still a big issue. I'm still eating a lot (damn it!) so not much gains on pace and power if I'm still dragging a lot of excess fat on my runs and rides. Tsk tsk, I REALLY need to get this part fixed A-SAP!

Monday, March 6, 2017

Recalibrate



As I want to make 2017 a more serious racing season compared to the last 2 years (with special mention of 2016 being my worst season to date, ugh!), I have been doing a lot of research (reading, podcasts, workout analysis, "trying" to diet, etc.) on my own to try to find out how to make myself better.

One aspect of it is calibrating my workout paces/zones on TrainingPeaks.com. I have made a humble improvement as of last week on my run and bike, as below:

Run Threshold HR value: from 153 to 159
Run Threshold Pace value: from 6:11/km to 6:08/km
Bike Power Threshold: from 140watts to 147watts

The Run improvement was achieved during my SMDC 10k run while the Bike was from doing an FTP test using the Sufferfest Rubber Glove workout with my indoor trainer.

It is good to have my run and bike thresholds tested every now and then to monitor my improvement (or non-improvement). It also helps me to train at the right paces/zones so that I don't under/over train my workouts.

It's still a challenge though on following to the letter the workouts that I have planned for the week. It could be due to family or work priorities that force me to make adjustments so I try to compensate by working out on my lunch hour at the nearby gym.

I already signed up for the SBR Duaman on end May so it's still a long time before I log in my first duathlon for the year. I may have to scout for another run race (or two) between now and Duaman to maintain/improve my race pace on the run. For the bike, I will have to swallow more Sufferfest workouts to keep the intensity and the wattage up.

Back to training....

Monday, February 27, 2017

2017 SMDC 10k Run: Slightly Better


The good: started on time, flat and fast route (MoA), aid stations, good marshalling(?) of vehicles

The bad: unlit area along Magsaysay road which could cause unknowing runners to hit potholes and get injured, 10k route exceeded by 300m







MY RACE

The race was with fellow Titos (officemates) which made it more fun (and a little competitive? hehe). I was able to manage my training coming into this race, TSB-wise, as I got a +3.6 value vs. -1.3 in my previous race (PSE Bull Run), and 3pts higer in the CTL department. What these values meant was that I was better conditioned and rested before stepping onto the starting mat.

Took a gel about 20mins before the race and worked with water and Pocari as hydration along the route. It was a flat and fast route so by the time the gun went off I slithered in and out of other runners so I can get the free space of road as I strived to improve my time.

The race route took us from MoA to Magsaysay and then Gil Puyat all the way to just before Quirino highway for the turnaround ---unexpected as I was predicting it will take us along Roxas Blvd for some flyovers which I am NOT complaining about, hehe.

It was a race of wills as I worked to keep my pace around 6:10/km (without looking at my HR) which I managed to do most of the time except for 3kms brought about by the starting crowd, and the unfortunate delay cause of the marshals prioritizing the cars to cross. Plus, there was also the exceeded 300m of the route which meant fail for any attempt to make a 10k PR (for the year).

I finished the race in 1:03:07 for 10.3km but was happy overall, especially when I looked at the average pace (6:09/km) which was a veeeeery slight improvement from PSE Bull Run (6:11).

Still, a lot of work to do pace wise and losing the unwanted weight (ugh!), but very happy to complete my 2nd 10k race for the year!



Monday, January 23, 2017

2017 PSE Bull Run 10k: Heading Back

The good: started on time, great route, niiiice loot bag, finisher shirt (RunRio, of course!)

The bad: just one part wherein the marshals prioritized cars over runners in that last critical part of the 10k route (I may have lost 15-20secs there)


MY RACE

The purpose of this race was to see where I was in terms of my running fitness and make the necessary adjustments in time for my major races coming up this season.

I was able to finish in 1:02:45 (Garmin time) which was well below my target of being within 1:05  based on a 30min time trial I did two weeks ago. The extra 2:15 improvement may have been from the adrenalin that normally comes on race day.

Took only 1 gel which was before the race and diligently went through the hydration stations except for 1 or 2. Pace was controlled to be just below 6:30/km throughout the race until I let go of the reigns by km8. Strategy was well kept as I reeeeaaaally kept myself from forcing the issue early on which is something that I need to always remember come future races.

This was a well prepared race for me as I was able to commit to the speed/interval workouts weeks coming into the race. This also included that "cram" 12k long run that I did Sunday prior to boost my confidence in completing the required 10k distance.

Probably, with continued commitment to the hard workouts (AND losing weight!), I may be able to claw myself back again in the sub60 10k finish times. That's something that I hope to see within the year.

All in all, it was nice to be back racing again, especially that of RunRio's. The raceorg did very well (as usual) to give my money's worth for that brief 1hour+ of racing. The running community is still alive as evidenced by the numerous participants in the race which I hope to continue in the years to come.