Raising the bar by the day

Its been a while since I’ve reported on my training. Well here is a quick update:

Things have been going really well.Here is a snapshot of my third FTP test results:

and a link to the full workout:


My FTP now sits at 236, not bad but there is still a lot of room for improvement. Personally I’m targeting and average of 180 – 200 watts for my ride at the race. I think I have enough time to get there. Next few months is going to be a lot of fun.

Biking: My Saturday bike rides are now up to 3.5 hours, I’m averaging at 150 watts, this will obviopusly change when I hit the outdoors which should not be too far in the future!

Running: Sunday runs are now up to 2:20 , I’m pacing right around 5:00/KM for the long run and 4:40/KM for an hour progression ride.

Swimming: Thing have certainly improved since I’ve been back at the pool, my technique has improved but I still have a lot of work to do on my left arm and body rotation. My Sunday swims are now up to 3K and I’m focusing on a race pace of 2:00/100m. At the pool I’m around 1:45/100 for the short distance. I’ll just have to wait and see how things turnout in the lake.

Nutrition: This is the only part of my training plan that I’ve been slacking at. I am planning to organize my diet by the end of March. I think I still need to lose another 5 pounds for better performance but I’m not too worried. I’m sure summer rides and runs will get me there.

That’s all the update for now. Stay tuned!


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