I picked up a power meter this winter and dove head first into a new season of TrainerRoad to much success. Saw my FTP bump to 257 while seeing my running times fall as well. Needless to say I had a great build heading into the season and now it is time to cash in all that work.
Raced the Leon’s olympic this last weekend. Third race of the year with power but first time I payed attention and tried to hit a number.
Knowing that I train on my road bike and also knowing we sometimes lose some FTP when transitioning to a TT position I decided to shoot for 220-230 watts for the race. I felt my effort was much more balanced and steady than I have usually raced. I had fewer needless surges but also fewer dips necessitating those needless surges.
Post race metrics show 219 AP 227 NP 0.87 IF and 1.04 VI. Cool. I felt great, hit my nutrition, hydration and was ready to run.
I had just come off a HM PR last month and decided to run this 10k basically exactly like the final 6.5 miles of the half. Everything went to plan, but I felt like my legs wanted to cramp in the final mile or 2. Just enough discomfort to prevent me from pushing the pace even through my lungs and heart had more in them.
How do I get these legs to corporate? I’m a dedicated treadmill interval runner and I put in about 30 miles a week on top of being highly compliant in my TrainerRoad mid volume plan with an extra weekly weekend spin. In addition to half of my running miles being easy recovery mileage, there’s a tempo run as well as a long run thrown in for good measure.
I’m dying for a TR like app for getting faster through treadmill intervals, but I’m wondering if I’m still lacking some run specific muscular endurance? Should I do a hill session instead of the interval session once in a while?
My run times have fallen dramatically this year and my effort level was not out of line. What should I do to augment my run training to help further sharpen the blade?
tl;dr - I’m crampy on the run despite a ton of run specific training, high level bike training, good nutrition and not over swimming/over biking. What gives?