SBR Utopia - OPEN (Page 108)

Yeah.  105% of my FTP is 1 watt lower than my last 20' test.  If I'm able to do that twice in the same session then it's time to retest and determine new zones.

My wife the Occupational Therapist said she would stitch a piece onto the end of it.  You would need a good industrial sewing machine though.  She said a shoe repair place could probably do it for you.

My achilles went through a couple of major down turns and when I rehab I worried about gradually increasing distance AND pace.I would not worry about running outdooes. I would just gradually increase duration and add a few minutes or gradually inclreasing pace in there.

Are you doing heel drops ?

I don't think threshold is exact enough for us to say if we should be at 95 or 98% of it. It does change on a day by day basis and our FTP is an estimate anyways. I would bet our FTPs are +/- at least 10% of what we think they are.

I wouldn't say "we want to do the least amount of work". I would say "we want to spend the most time at".

If you want to improve your 20min power, spend as much time possible at your 20min power, about 105%. Maybe that means only 1x20. Zones are too vague.

If you want to improve your one hour, spend as much time possible at your true FTP, which is probably 95% of what we estimate it at.

I think it's all about spending the most time at the level we want to improve.

A very successful mountain bike race day for my husband and son. Hubby took 8th place in Cat 2 and my son placed 3rd in his Junior division- podium at his first race! My BFF won the women Cat 2 race too!

I ran 5 miles early today, glad I did because I am worn out from spectating.

All the talk of 2 x 20' on Friday and yesterday's bike workout just happened to be that!  Specifically, 2 x 20' alternating 5' just below FTP and 5' just above .

Followed that up with a short run outside with my wife.  The weather is warming up enough to get her off the treadmill.  

Sally, those are some great results for everyone!!  Congrats to them all.

I haven't done any heel drops.  It was suggested to me that I not do those until I was sure the achilles was feeling better.

got pelted by ice coming off the trees as the wind blows on my run today.  That's a hazard I never had to worry about in Tucson.  lol

If my pager doesn't stop going off I might go for a nice long run in the woods and accidentally drop the pager in a pile of snow

Those days are awesome! hehe

Gotta love the hills where I slow down by ~2:30/mi and HR still spikes by 20+ bpm inside a minute.

Not just a PR but a big PR.  Nice job.  I do not miss the rain of the PNW, glad you finally got a sunny race in

Congratulations!  I don't know what your previous PR was but that's a fantastic time! Great work.

I got in a great 17.5 km run this afternoon.  It was perfect run weather - sunny, 2 degrees and almost no wind.  

The temperatures here are supposed to go well above zero for the next 3 days so we should lose a significant amount of snow.  Hoping it's the beginning of the end!

Congrats to the whole family!

I'm not sure how those of you with actual winters manage to ride outside!  I'm about over this whole thing!

Last weekend, I did an organized ride with temps in the low 40's.  Granted, I don't have cold weather appropriate riding gear (did it in shorts, a tank, arm warmers, and a wind breaker), but while I was riding with frozen appendages, I was thinking to myself, "This is one of the dumber things you've done in a while.  Next time, just ride on the trainer!"

Then today, they were forecasting 50% chance of rain (with thunder and lightning) starting at 10am.  I figured I'd get up early and try for a "beat the storm" ride (planned called for just north of two hours, and I didn't really want to do that on the trainer), but with the time change, it was still dark when I got up, so I went back to bed.  Got out at 9am and the weather was pretty nice -- almost 70F (fairly windy, but nothing abnormal).  Anyways, about 15 miles into my ride, a really cold wind came through and then it started dumping down rain (the super stingy kind that hurts and makes it so you can't see).

Temps dropped almost 20 degrees and I was soaking wet and really unhappy....and now I think I've done two really dumb rides in the past two weeks.  Thankfully the forecast is calling for 80's next weekend....I HATE being cold!!!

Son's Mountain bike team won today at High school meet. SO inspiring to see the effort the kids put out, especially after camping out the night before in a HUGE storm and barely getting any sleep.

Speaking of not getting any sleep...

Enjoy our Austin Salty...I'm sure ur catching SXSW music festival in.... addition to running and biking. You can come out to the masters swim program.....530 am everyday but sunday. 

 I squeezed in a little run yesterday morning before our storm. Hoping get back into riding 3x a week. 

Linda

Did the Sufferfest Revolver yesterday on the bike since I needed to get some VO2 intervals done.  The workout calls for 16x 1'ON;1'OFF at 130%FTP.  My workout was supposed to be (18) 1' intervals so just added 2 but knocked the target wattage down to 120%FTP and I was absolutely fried.

I want to meet the people doing that at 130%!!

"He's done. You're not."

You're probably ok going at 120% as you get used to it. This one is murderously hard.

You did it wrong. Revolver is 15 intervals for the guys, 16 for the women.

15@130 for the guys, 16@120 for the gals. You did the ladies version.

(You have to have done Revolver to get this)

5:30 am!?!?! Shoot, I might still be at a concert for SXSW at 5:30 am!