SBR "U" (Page 10)

I think my biggest issue for dressing for the colder weather is my head....when I wear a beanie, I sweat, and then eventually my head gets really cold.  Unfortunately for me, I have hair that's long enough to be in the way if I don't have something on my head, and too short to actually pull back -- so I have to commit to a hat or a beanie before I leave.  I'm quickly learning that it's hat weather down into the low-30's.

The other stuff -- breathe-able layers, zippers, etc. all seem to be non-issues for me.  And for any run that's not just easy, I'd much rather start out cold and warm up throughout....for easy runs, I tend not to build up too much body heat, with the exception of my head.  I'm apparently a mental case when it comes to all aspects of running

Racing this weekend -- weather looks to be about ideal, in the high-40's to low-50's with no rain (a bit of wind, but nothing excessive).  Probably won't even have to worry about ditching clothes or anything, though a long-sleeved shirt might feel nice for the w/u since they offer a bag drop right before race start. 

I think my biggest issue for dressing for the colder weather is my head....when I wear a beanie, I sweat, and then eventually my head gets really cold.  Unfortunately for me, I have hair that's long enough to be in the way if I don't have something on my head, and too short to actually pull back -- so I have to commit to a hat or a beanie before I leave.  I'm quickly learning that it's hat weather down into the low-30's.

The other stuff -- breathe-able layers, zippers, etc. all seem to be non-issues for me.  And for any run that's not just easy, I'd much rather start out cold and warm up throughout....for easy runs, I tend not to build up too much body heat, with the exception of my head.  I'm apparently a mental case when it comes to all aspects of running

Racing this weekend -- weather looks to be about ideal, in the high-40's to low-50's with no rain (a bit of wind, but nothing excessive).  Probably won't even have to worry about ditching clothes or anything, though a long-sleeved shirt might feel nice for the w/u since they offer a bag drop right before race start. 

I layer more on my core depending on the actual temp and if there is wind or sun. 

The easiest thing for moderating are accessories like thin gloves, a hat (or toque for team Canada) and maybe arm warmers. So long as you can tuck them in your pocket or whatever. If it's on that lower end, a vest is nice with a thinner long sleeve under. As you get warmer you can roll up the sleeves if need be. 

Most important is to delayer BEFORE you start to sweat. 

Heh, example: 

I think my biggest issue for dressing for the colder weather is my head....when I wear a beanie, I sweat, and then eventually my head gets really cold.  Unfortunately for me, I have hair that's long enough to be in the way if I don't have something on my head, and too short to actually pull back -- so I have to commit to a hat or a beanie before I leave.  I'm quickly learning that it's hat weather down into the low-30's.

The other stuff -- breathe-able layers, zippers, etc. all seem to be non-issues for me.  And for any run that's not just easy, I'd much rather start out cold and warm up throughout....for easy runs, I tend not to build up too much body heat, with the exception of my head.  I'm apparently a mental case when it comes to all aspects of running

Racing this weekend -- weather looks to be about ideal, in the high-40's to low-50's with no rain (a bit of wind, but nothing excessive).  Probably won't even have to worry about ditching clothes or anything, though a long-sleeved shirt might feel nice for the w/u since they offer a bag drop right before race start. 

Those type of workouts generally get best results with ample rest or easy days.  So it is definitely a good thing that your 8' power is going up at this time of the year, with this type of weekly workout structure.  It lays a good foundation for you to build upon later in the season as your workouts tailor more towards your race distance/duration.

Increasing the workouts to 3x a week may be okay depending on what else you are doing with running and swimming, and what exactly your goals are.  I would say 3x a week hard interval training is pretty close to a bike focus as you'll likely be shelled for most of the other workouts during the week.  Push too hard in those other workouts and those bike workouts might start to suffer since you aren't getting as much rest.

Of course the other option is that if the workout seemed manageable overall...up the wattage goals till you feel like 2x a week is enough...  Probably a good idea if you plan to avergae 300w for an IM bike!  Sorry...not going to let you live that down just yet...LOL.  I'm just teasing because I'd probably puke if I did that workout once...let alone 2x a week and thinking about a third.

It can be helpful to know just how hard that ride was too, as in relating it to FTP for one way. Each one of us would have a different though on how hard 300 watts for 3 x 8' is for us.

Yeah, can we reinstate my "talk in terms of %FTP or W/kg" rule again?

If you can do 3 x 8' @ 300w with 2' recovery and not find it too terribly hard then I'd say your FTP has to be in the 290-300 range.

Yeah, can we reinstate my "talk in terms of %FTP or W/kg" rule again?

It's a wee bit higher than 255. 

Was it the same device measuring each time? Same mode if CT?

No

I've had my FTP in the 250 range in the past - certainly not at the moment, and there is no hope of me doing 8' @ 300+ watts.  That would be an all out 3min effort at best.  Based on your comment that Fred thinks you sqewed the test a bit I think you're going to need to retest at some point, likely with the goal of aiming for a 20min result in the 280/90's range. Have fun...

For a better response to that, I think "no" because there are times the actual power is helpful too. We use the percents to help target in workouts, but we also want the actual numbers to keep going up even though the relationships may stay about the same.

Hey Ben, while she asked it somewhat in jest, I do think Nicole's request is actually a good one. Yes, of course we all use the hard numbers to perform the workout, but posting "I did x watts for y minutes doesn't mean anything outside of the context of absolute FTP. In James' particular circumstance it is a little different, as he is in some way trying to use these particular efforts to actually determine his FTP. but generally just posting the raw power numbers aren't instructional or illuminating for others since they exist inside a vacuum with no relational context to understand what they mean, or how a particular protocol can be assimilated into another's training and/or testing.

What about one of those running headbands that covers your ears so the top of you head can "breathe?" Also, I have found that having a variety of beanies with different thicknesses helps. Some have the reinforced fleece around the headband part and others do not. Also the material they are made out of (wool, synthetics etc.)

I do, no matter what, sweat from my head on my long runs though. My hair is pretty long and really holds in that sweat, too. Even without a beanie. So, that is pretty annoying.