After waving swim temporally goodbye I have turned to my bike to fill the gaping hole where swim was.
I am missing swim a lot – to the point that I have, like many other swimmers if Facebook and Twitter are anything to go by, started looking at pools. I have resisted so far from parting with any money though!
With everything being in lockdown – I am home more which has some advantages. I am cycling more (it’s replaced swimming – lets not touch on running though) and travelling less – life in itself is less hectic.
Cycling more and quickly getting back some of that fitness means I am slowly starting to gain some definition in my quads again – sort off. After doing little over winter and not feeling motivated, I have managed to get back on it – I’m even enjoying turbo sessions and making the most of my Zwift subscription. When I’ve actually been out on the bike though, it’s made me miss riding with my mates, despite the fact that most of my riding is solo anyway. I enjoy cycling with mates more. More surprisingly is the fact that I am actually doing spin sessions at home – and enjoying them! Though I have no intentions of letting on how much to my mates. I think part of this is just routine. I’ve put off going and refused point blank all winter but this is partly due to the fact that Monday and Tuesday are my busiest days work wise. Although after all this, this may change and I may have to reassess my workload. The other bonus is, that a combination of following a plan, my mate’s spin sessions and cycling out, I have improved my FTP by 10 watts in three weeks. Apparently. I am a little skeptical about this but I think it just means that I am getting back some of my fitness – my FTP was considerably higher at the end of 2019!
I’ve also had time to read more and self study. I’ve read and debated starting sewing again, however, I still need to keep things ticking along with the business and looking into that. Theres a few things I want to try but its making me a bit nervous and I’ll admit I’ve been putting it off – but a few Zoom catch ups (via quizzes and murder mystery games – seeing my face on video isnt quite so bad!).
Day to day though, I am still working the day job but being home more is actually quite nice and I am eating better/more regularly – just need to keep healthy and as fit as possible – I may even come out of lockdown bike fit at this rate.
I am very much looking forward to lockdown ending as the more I am at home, the more things I am adding to my bucket list and researching in to random trips…
Well, might as well live life to the full!
As I am actually beginning to take my winter training a bit more serious, I thought I might as well do a couple of baseline tests. This was also triggered by a conversation with one of the coaches in the club as we were discussing doing a CSS (Critical Swim Speed) test set at the next swim session. I also decided I might as well do an FTP test on the bike too!
CSS stands for Critical Swim Speed – it’s essentially the pace you can maintain for a continuous 1500m (or hour), but rather than do a full 1500m continuous swim or an hour time trial – you can work it out from a 400m TT and a 200TT (go check out Swim Smooth here). Most of my plans and races next year are longer than the 400m swim in sprint triathlons so for me, working on my CSS pace is a good aim – I’m not too worried about my shorter distance speed (although I won’t be ignoring speed sets). I cant even remember the last time I did a CSS set so Friday morning I set out on a mission to work mine out.
I had an idea before hand that my CSS pace should be somewhere around the 2min/100m mark. I used one of the club sets – braving the longer set. I did my warm up, including a bit of speed as well as a bit of pull. My 400m time was 7:46:06 – respectable considering my swimming has been hit or miss in the last year due to injury. My 200m time was 3:49:06. I was genuinely over the moon with this as my last sprint triathlon swim time was 7:32:00 and that was at my near peak swim fitness. When I got out of the pool and plugged the numbers into the CSS calculator on the Swim Smooth website – CSS pace – 1:59m/100m – BOOM! Sub 2 minutes! Not as great as it used to be but I am still happy with this as a starting point – I’m planning on swimming four times a week!
FTP – if you cycle regularly or have a turbo trainer, chances are you have heard of an FTP test – Functional Threshold Power – the power you can maintain/produce – over an hour. Quite similar in some respects to the CSS really in my eyes. I had a debate about this with my mate and how accurate my turbo would be in comparison to the Wattbikes at the gym. But considering I’m using my turbo for my training, I decided that I would just keep it to the turbo so it was all consistent. I signed back up to Zwift and this morning decided to have a go at the FTP shorter test. It’s a while since I’ve done that too!
Forty-five minutes of sweat and hurt. I followed the FTP shorter test on Zwift – the 20 minute section from which they take the average for your FTP averaged at 164 watts – Zwift take this and work out your average watts at 95% of that (which is similar to how the CSS worked out with me). 157 Watts was declared as my FTP score – with my weight this works out at 2.5W/Kg – which, according to Zwift is Fair to Moderate fitness (see here for details from Zwift on this – its quite interesting!).
So what does all this mean?
It means that my Zwift sessions will reflect my FTP – helping make my turbo training more efficient and hopefully less dull – as I’ll be focused on following a plan. It might not be particularly accurate or my real actual power output but its a starting point. In swimming, it means that when I’m working on my threshold and endurance, I’ve times to go off – such as 100s off 2.10.
it also gives me a nice data point to refer back to in a couple of months to check on my progress.
Fingers crossed the training will kick in and I’ll see some results!