login
Power Mentor Group with Shane & Marc - Closed. (Page 12)
-
No new posts
|
 2014-01-04 6:37 PM in reply to: Scott71 |
Extreme Veteran  5722   |  Subject: RE: Workouts - Week of January 6/2013Originally posted by Scott71 I plan to do the 5 minute test Sunday night and the 20 minute test on Tuesday. I understand that CP for the 20 minute test will be 95% of average power (at least I think this is the case), but what is the % for the 5 minute test? Just wondering so I can pick a realistic pace.
In GC under the tools menu there is a "Critical Power Estimator: You enter the 5 minute time and 20 minute time and it calculates CP. There is no 95% So if you enter 5' 175 watts, 20' 150 watts, it calculates a CP of 142watts. In this example CP is about 95% of 20' test. But some people will score higher on the 5' test such as 185 and 150 on the 20. This will give a CP of 138. THis is why it's important to do both tests as well as possible. If you lowball the 5' it will skew your CP up. If you lowball the 20' test it's skews your CP down. |
| 2014-01-04 6:43 PM in reply to: reecealan |
Extreme Veteran 5722 | Subject: RE: Workouts - Week of January 6/2013 Originally posted by reecealan I'm all hooked up and ready to go. KK Road Machine, Garmin GSC-10 + ANT+ device, GC loaded on laptop. I haven't done a workout yet, I just spun the bike with my hand to the peddle to see if the data acquisition would occur. I selected the KK Road Machine and it looks like GC is displaying virtual power based on speed. I am new to everything here, including the KK. What kind of rear tire pressure should I use with the trainer? I normally ride at 110-115 psi. I have no idea at what effort to start out with for either test. I weigh 195 lbs, My OLY bike splits are in the 21-22 mph range, I did a 3 mile TT on the Kansas Speedway last summer, went 3 miles in 6:31, average speed 27.6 mph very flat! Should I do a couple test workouts first before I do my 2 tests? I would say that TT needed about 320 watts. So your 5' test should be close to that but sometimes virtual ppwer has a temdency to be a bit high Start with that and maybe adjust every minute if you see it's too easy/hard. |
| 2014-01-04 6:54 PM in reply to: ligersandtions |
Elite 3779    Ontario | Subject: RE: Power Mentor Group with Shane & Marc - Closed. Originally posted by ligersandtions Originally posted by GoFaster Been away from the web for the past couple of weeks but spent some time last night catching back up through this thread and setting up GC. Plan to take it for a spin this afternoon and see what comes out of it. Also went through a bit of a painstaking task yesterday and imported the last 2 years worth of ride files into GC. Now I just need to learn how to make use of all the data - wonder if there is a cleaner view of the PMC chart. The lines seem so "clunky" compared to what I've seen in TP before. I would like to know the same thing. Marc posted a screen shot of his PMC a few days ago and it looks like the ones I've seen from TP....but what I get in GC does not look the same. I also tried to figure out how to add my best 5/20/60/90 minute powers on the PMC and couldn't find the chart settings to add a custom chart (well, modify the PMC chart is really what I want -- I did figure out how to make a whole separate chart with those max powers, but that's not quite what I want). Same here. Thought I had managed to add the "best" numbers to show in the chart, but it didn't work. Also, I'm sure others figured this out, but if you have multiple items to pair with GC, you need to do them at the same time. I paired my powertap without the HR strap, and then did the HR strap separately, but it only pulls up one or the other. You need to pair all devices at the same time - at least that's what i found. |
| 2014-01-04 7:07 PM in reply to: GoFaster |
Member 258 | Subject: RE: Power Mentor Group with Shane & Marc - Closed. My knee seems to be doing OK, I did a 90 minute easy ride yesterday and it felt totally normal for the first time. But I'm a little nervous about aggravating it with the testing so soon. Would you guys kick me out of the group if I put the testing off to maybe Friday and Sunday? To give it a few more easy days? Then I would just continue about a half a week behind the rest of the group. Jaime |
| 2014-01-04 7:09 PM in reply to: RunningJoke |
Extreme Veteran 5722 | Subject: RE: Power Mentor Group with Shane & Marc - Closed. Originally posted by RunningJoke Would you guys kick me out of the group if I put the testing off to maybe Friday and Sunday? Of course not Take your time. The 3rd workout for this week is really not critical so you won't be far behind. And if you are, we'll adjust |
| 2014-01-04 7:24 PM in reply to: marcag |
Master 2151 Johns Creek, Georgia | Subject: RE: Power Mentor Group with Shane & Marc - Closed. Well my big plans for today to get GC all ready to go were squashed when a) PT cap replacement didn't arrive today (tracking shows delivery on Monday) and b) I fell trail running this morning and fractured my humorous. Spent all afternoon/evening in ER - boo! Add me to injured list. But I'm not gonna let it stop me. I will just need to push the testing out a few more days. |
| 2014-01-04 7:27 PM in reply to: marcag |
Elite 3779 Ontario | Subject: RE: Power Mentor Group with Shane & Marc - Closed. Originally posted by marcag Originally posted by GoFaster The lines seem so "clunky" compared to what I've seen in TP before. Do you have it on "group by days" ? Group by weeks makes it a little cleaner when looking over a longer time period I do now and it's a lot cleaner - thanks. |
| 2014-01-04 7:29 PM in reply to: marcag |
Elite 3779 Ontario | Subject: RE: Power Mentor Group with Shane & Marc - Closed. Originally posted by marcag Originally posted by ligersandtions I also tried to figure out how to add my best 5/20/60/90 minute powers on the PMC and couldn't find the chart settings to add a custom chart (well, modify the PMC chart is really what I want -- I did figure out how to make a whole separate chart with those max powers, but that's not quite what I want). If you go into chart settings->Custom you will see "Coggan Accute Training Load", "Coggan Chrnonic Trainining Load" ....and other selected Multii Select those and the additional metrics you want to add such as "60 min Peak power", "90 min Peak Power" I think the Multi Slect key is ctrl Left Key on Windows and Command Click on mac For the life of me I cannot figure out where Chart Settings is. I feel like I've clicked every available option, but can't find anything... |
| 2014-01-04 7:34 PM in reply to: reecealan |
Elite 3779 Ontario | Subject: RE: Workouts - Week of January 6/2013 Originally posted by reecealan I'm all hooked up and ready to go. KK Road Machine, Garmin GSC-10 + ANT+ device, GC loaded on laptop. I haven't done a workout yet, I just spun the bike with my hand to the peddle to see if the data acquisition would occur. I selected the KK Road Machine and it looks like GC is displaying virtual power based on speed. I am new to everything here, including the KK. What kind of rear tire pressure should I use with the trainer? I normally ride at 110-115 psi. I have no idea at what effort to start out with for either test. I weigh 195 lbs, My OLY bike splits are in the 21-22 mph range, I did a 3 mile TT on the Kansas Speedway last summer, went 3 miles in 6:31, average speed 27.6 mph very flat! Should I do a couple test workouts first before I do my 2 tests? I ride a dedicated trainer tire, and always keep it at 120psi. I've done this for years, so at this point it's a matter of consistency for me. |
| 2014-01-04 7:41 PM in reply to: GoFaster |
Extreme Veteran 5722 | Subject: RE: Power Mentor Group with Shane & Marc - Closed. Originally posted by GoFaster Originally posted by marcag Originally posted by ligersandtions I also tried to figure out how to add my best 5/20/60/90 minute powers on the PMC and couldn't find the chart settings to add a custom chart (well, modify the PMC chart is really what I want -- I did figure out how to make a whole separate chart with those max powers, but that's not quite what I want). If you go into chart settings->Custom you will see "Coggan Accute Training Load", "Coggan Chrnonic Trainining Load" ....and other selected Multii Select those and the additional metrics you want to add such as "60 min Peak power", "90 min Peak Power" I think the Multi Slect key is ctrl Left Key on Windows and Command Click on mac For the life of me I cannot figure out where Chart Settings is. I feel like I've clicked every available option, but can't find anything... Top Left of the PMC chart. There is a little triangle ? |
| 2014-01-04 7:44 PM in reply to: GoFaster |
Extreme Veteran 5722 | Subject: RE: Workouts - Week of January 6/2013 Originally posted by GoFaster Originally posted by reecealan I'm all hooked up and ready to go. KK Road Machine, Garmin GSC-10 + ANT+ device, GC loaded on laptop. I haven't done a workout yet, I just spun the bike with my hand to the peddle to see if the data acquisition would occur. I selected the KK Road Machine and it looks like GC is displaying virtual power based on speed. I am new to everything here, including the KK. What kind of rear tire pressure should I use with the trainer? I normally ride at 110-115 psi. I have no idea at what effort to start out with for either test. I weigh 195 lbs, My OLY bike splits are in the 21-22 mph range, I did a 3 mile TT on the Kansas Speedway last summer, went 3 miles in 6:31, average speed 27.6 mph very flat! Should I do a couple test workouts first before I do my 2 tests? I ride a dedicated trainer tire, and always keep it at 120psi. I've done this for years, so at this point it's a matter of consistency for me. What Neil said. I personally do 100 PSI, but what is critical critical critical is that you always use the same tire pressure and the pressure of the roller be identical. I actually never touch the pressure of the trainer. I deflate / re-inflate the tire to get it on/off. |
| 2014-01-04 7:53 PM in reply to: karen26.2 |
Extreme Veteran 5722 | Subject: RE: Power Mentor Group with Shane & Marc - Closed. Originally posted by karen26.2 Well my big plans for today to get GC all ready to go were squashed when a) PT cap replacement didn't arrive today (tracking shows delivery on Monday) and b) I fell trail running this morning and fractured my humorous. Spent all afternoon/evening in ER - boo! Add me to injured list. But I'm not gonna let it stop me. I will just need to push the testing out a few more days. You know that health disclaimer i put up ? I should change it to "don't do anything BUT this program, everything else is too dangerous" To be honest it's one reason I don't trail run much. I would break every bone in my body. I faze out and would trip over stuff for sure. Heal up. Let us know how it progresses |
| 2014-01-04 8:48 PM in reply to: marcag |
Master 2151 Johns Creek, Georgia | Subject: RE: Power Mentor Group with Shane & Marc - Closed. Originally posted by marcag I've really got to start picking up my feet, stupid tree roots! But trail running is my absolute favorite. I fall all the time, sidewalks or trails, doesn't matter. Usually bounce right up & keep going. Not this time. And there is nothing funny about breaking your humorous. Originally posted by karen26.2Well my big plans for today to get GC all ready to go were squashed when a) PT cap replacement didn't arrive today (tracking shows delivery on Monday) and b) I fell trail running this morning and fractured my humorous. Spent all afternoon/evening in ER - boo! You know that health disclaimer i put up ? I should change it to "don't do anything BUT this program, everything else is too dangerous"To be honest it's one reason I don't trail run much. I would break every bone in my body. I faze out and would trip over stuff for sure.Heal up. Let us know how it progressesAdd me to injured list. But I'm not gonna let it stop me. I will just need to push the testing out a few more days. Tomorrow I will continue my attempt to get GC synced up. I was able to load a bunch of past workouts, checked out graphs, but had trouble getting it to recognize my PT (assumed it was because thats not working properly) or even HR. Nothing synced. There may be cries for help tomorrow. |
| 2014-01-04 10:41 PM in reply to: marcag |
Veteran 1677 Houston, Texas | Subject: RE: Power Mentor Group with Shane & Marc - Closed. Originally posted by marcag Originally posted by GoFaster Top Left of the PMC chart. There is a little triangle ? Originally posted by marcag Originally posted by ligersandtions I also tried to figure out how to add my best 5/20/60/90 minute powers on the PMC and couldn't find the chart settings to add a custom chart (well, modify the PMC chart is really what I want -- I did figure out how to make a whole separate chart with those max powers, but that's not quite what I want). If you go into chart settings->Custom you will see "Coggan Accute Training Load", "Coggan Chrnonic Trainining Load" ....and other selected Multii Select those and the additional metrics you want to add such as "60 min Peak power", "90 min Peak Power" I think the Multi Slect key is ctrl Left Key on Windows and Command Click on mac For the life of me I cannot figure out where Chart Settings is. I feel like I've clicked every available option, but can't find anything... Like Neil, I clicked every single button I could find to add the custom chart....and never saw the tiny triangle at the top left! It was there and now I have the various max powers in addition to CTL/ATL/TSB on my PMC (shown monthly instead of daily), so I think I've finally got it to show what I want it to show! Thanks, Marc! Seriously, GC should hire you to write their manual because it seems that they got half way through and were like, "Eff it!" |
| 2014-01-04 11:14 PM in reply to: ratherbeswimming |
Master 3888 Overland Park, KS | Subject: RE: Power Mentor Group with Shane & Marc - Closed. Just did a 30 min ride with 20 min. at a "tempo" effort. I think this will help me decide what level to go for during the 20 minute test. This is cool stuff! |
| 2014-01-05 7:51 AM in reply to: marcag |
Master 1927 Guilford, CT | Subject: RE: Power Mentor Group with Shane & Marc - Closed. Trainer road group is here if anyone wants to join. Only took a few seconds to create. Will add workouts as requested. http://www.trainerroad.com/teams/461-bt-power-group Re: trail running - I like it too. I usually end up rolling my ankle hard or messing up my knee but from late September to early December around here it is my favorite activity with my dog. Heal up. That is a tough blow. Re: all the charts. I always have issues with them because they don't take into consideration everything unless you are purely just riding with power 100% of the time. Since running and strength training have a big effect on your overall load, I never felt it gave me any accurate data but am willing to listen. Also, is there a way to add a proxy type workout with an estimated TSS or something? I'll hit a spin bike pretty often so that further complicates how much I'm actually riding according to the chart. I've told myself I'd go to 100% roadie for awhile and just track the chart but it has never happened. Testing, I might try Monday or Tuesday. Yesterday I beat myself up with heavy leg presses and deadlifts and some power singles on the spin bike. Then tore apart my bathroom for a remodel. I'm sore. Going to try and ride later so if the legs feel better than who knows. I just realized that Strava has Rubber Glove test streaming for those with premium memberships. Won't have the target watts like GC or TR but still cool. I like the video and music for motivation. |
| 2014-01-05 9:17 AM in reply to: ligersandtions |
Elite 3779 Ontario | Subject: RE: Power Mentor Group with Shane & Marc - Closed. Originally posted by ligersandtions Originally posted by marcag Originally posted by GoFaster Top Left of the PMC chart. There is a little triangle ? Originally posted by marcag Originally posted by ligersandtions I also tried to figure out how to add my best 5/20/60/90 minute powers on the PMC and couldn't find the chart settings to add a custom chart (well, modify the PMC chart is really what I want -- I did figure out how to make a whole separate chart with those max powers, but that's not quite what I want). If you go into chart settings->Custom you will see "Coggan Accute Training Load", "Coggan Chrnonic Trainining Load" ....and other selected Multii Select those and the additional metrics you want to add such as "60 min Peak power", "90 min Peak Power" I think the Multi Slect key is ctrl Left Key on Windows and Command Click on mac For the life of me I cannot figure out where Chart Settings is. I feel like I've clicked every available option, but can't find anything... Like Neil, I clicked every single button I could find to add the custom chart....and never saw the tiny triangle at the top left! It was there and now I have the various max powers in addition to CTL/ATL/TSB on my PMC (shown monthly instead of daily), so I think I've finally got it to show what I want it to show! Thanks, Marc! Seriously, GC should hire you to write their manual because it seems that they got half way through and were like, "Eff it!" Excellent - there really is a need for some better manuals/instructions. Now I'm trying to figure out how to change the color of one of the lines since 60 and 90 have an almost identical color... |
| 2014-01-05 4:44 PM in reply to: karen26.2 |
Pro 4482 NJ | Subject: RE: Power Mentor Group with Shane & Marc - Closed. Originally posted by karen26.2 Originally posted by marcag I've really got to start picking up my feet, stupid tree roots! But trail running is my absolute favorite. I fall all the time, sidewalks or trails, doesn't matter. Usually bounce right up & keep going. Not this time. And there is nothing funny about breaking your humorous.Originally posted by karen26.2Well my big plans for today to get GC all ready to go were squashed when a) PT cap replacement didn't arrive today (tracking shows delivery on Monday) and b) I fell trail running this morning and fractured my humorous. Spent all afternoon/evening in ER - boo! You know that health disclaimer i put up ? I should change it to "don't do anything BUT this program, everything else is too dangerous"To be honest it's one reason I don't trail run much. I would break every bone in my body. I faze out and would trip over stuff for sure.Heal up. Let us know how it progressesAdd me to injured list. But I'm not gonna let it stop me. I will just need to push the testing out a few more days. Tomorrow I will continue my attempt to get GC synced up. I was able to load a bunch of past workouts, checked out graphs, but had trouble getting it to recognize my PT (assumed it was because thats not working properly) or even HR. Nothing synced. There may be cries for help tomorrow. Good grief! Fx humorous is not good. Hope you're doing ok. Ive been indulging in a bit of a pity party but if you can keep up then i'm going to as well. i see the surgeon tomorrow for another set of films and hopefully rule out surgery. if that's the case i'll probably have some additional technical questions. I was able to synch everything before my fall but not sure i have files set up correctly. |
| 2014-01-05 4:49 PM in reply to: GoFaster |
Regular 389 | Subject: RE: Power Mentor Group with Shane & Marc - Closed. Did my 45+ ride today with the 5' test on the road. I loaded it to GC and briefed it. Not sure what or how to analyze the data. Also I hit the lap button for each timed set. On Garmin Connect it breaks down each lap and my 5' test showed 270avg watts. In Golden Cheetah I can't find each lap data and the whole ride is now averaged out. Any ideas on lap data in GC? Overall legs still a tad tired due to last weeks marathon, but felt okay, however, my breath seemed labored more. Tom |
| 2014-01-05 5:06 PM in reply to: kcarroll |
Master 2151 Johns Creek, Georgia | Subject: RE: Power Mentor Group with Shane & Marc - Closed. Originally posted by kcarroll Originally posted by karen26.2 Originally posted by marcag I've really got to start picking up my feet, stupid tree roots! But trail running is my absolute favorite. I fall all the time, sidewalks or trails, doesn't matter. Usually bounce right up & keep going. Not this time. And there is nothing funny about breaking your humorous.Originally posted by karen26.2Well my big plans for today to get GC all ready to go were squashed when a) PT cap replacement didn't arrive today (tracking shows delivery on Monday) and b) I fell trail running this morning and fractured my humorous. Spent all afternoon/evening in ER - boo! You know that health disclaimer i put up ? I should change it to "don't do anything BUT this program, everything else is too dangerous"To be honest it's one reason I don't trail run much. I would break every bone in my body. I faze out and would trip over stuff for sure.Heal up. Let us know how it progressesAdd me to injured list. But I'm not gonna let it stop me. I will just need to push the testing out a few more days. Tomorrow I will continue my attempt to get GC synced up. I was able to load a bunch of past workouts, checked out graphs, but had trouble getting it to recognize my PT (assumed it was because thats not working properly) or even HR. Nothing synced. There may be cries for help tomorrow. Good grief! Fx humorous is not good. Hope you're doing ok. Ive been indulging in a bit of a pity party but if you can keep up then i'm going to as well. i see the surgeon tomorrow for another set of films and hopefully rule out surgery. if that's the case i'll probably have some additional technical questions. I was able to synch everything before my fall but not sure i have files set up correctly. Yah, now that the morphine has worn off, and I've googled my fracture, I'm a bit concerned. Will wait & see what the ortho says. I'm looking forward to reading about everyone's testing results though. |
| 2014-01-05 5:09 PM in reply to: 0 |
Extreme Veteran 5722 | Subject: RE: Power Mentor Group with Shane & Marc - Closed. Originally posted by tallytom Did my 45+ ride today with the 5' test on the road. I loaded it to GC and briefed it. Not sure what or how to analyze the data. Also I hit the lap button for each timed set. On Garmin Connect it breaks down each lap and my 5' test showed 270avg watts. In Golden Cheetah I can't find each lap data and the whole ride is now averaged out. Any ideas on lap data in GC? Overall legs still a tad tired due to last weeks marathon, but felt okay, however, my breath seemed labored more. Tom Good job !! In GC Go to tools->Find Intervals Select Peak Power, Custom, By Time, Set to 5min, How many to find = 1 It will find the best 5min interval Edited by marcag 2014-01-05 5:12 PM |
| 2014-01-05 7:43 PM in reply to: marcag |
| 1053 | Subject: RE: Power Mentor Group with Shane & Marc - Closed. Did workout 1 this evening. For the 5 min portion avg 351 watts. Last week when I did the Coggan and Allen test with both 5 min and 20 min, I was only at 315 watts for the 5 min portion. I was still feeling things out, though I also knew I had the 20 minutes coming up, so this was mentally easier to go all out. This is fun!! |
| 2014-01-05 8:35 PM in reply to: ImSore |
Regular 135 Spokane | Subject: RE: Power Mentor Group with Shane & Marc - Closed. Hello everyone, It seems I’m a little late here. Marc told me I could join at the beginning but I’ve failed to post anything. I have been lurking though. I’ve been very sick with the flu for the last 2-1/2 weeks but I’m finally feeling almost 100% now. I have gotten on the trainer several times the past week but it’s just been pretty much spinning at a low power level. Against my better judgment I did the 5’ minute test tonight using GC. I couldn’t get a good power reading using GC because of all of the power spikes. I’m not sure what I did wrong. Luckily I also had my Joule recording the ride. So I just downloaded that data. I averaged 215 watts with horrible pacing. I definitely started too hard. Hopefully the 20’ test I’ll do later this week will go much smoother especially since I’m gaining back my strength everyday. I also joined the TR team created today. This group has been a great learning tool and it makes be more confident that buying a Powertap was the right decision! |
| 2014-01-05 9:47 PM in reply to: karen26.2 |
Champion 9407 Montague Gold Mines, Nova Scotia | Subject: RE: Power Mentor Group with Shane & Marc - Closed. Originally posted by karen26.2 Yah, now that the morphine has worn off, and I've googled my fracture, I'm a bit concerned. Will wait & see what the ortho says. I'm looking forward to reading about everyone's testing results though. Wow - hope the healing process goes well. I broke my humerus many years ago and while the healing was fine, it look a long time to get my range of motion back after having it immobilized. Shane |
| 2014-01-05 9:47 PM in reply to: marcag |
| Oakville | Subject: RE: Power Mentor Group with Shane & Marc - Closed. Good job !! In GC Go to tools->Find Intervals Select Peak Power, Custom, By Time, Set to 5min, How many to find = 1 It will find the best 5min interval That is a great tool! I just finished the 5 minute test and got an average power of 245 watts. I was pretty spent at the end of it, so I think I paced it properly. Not looking forward to the 20 minute test on Tuesday! |
|
|
|
|
| Shane's (gsmacleod) Coaching Mentor Group - Open Pages: 1 ... 2 3 4 5 | ||
| Birkierunner's (Jim Kelley) General + Long Course Group (OPEN) Pages: 1 ... 14 15 16 17 | ||
| Slornow and Wannabefaster's Winter Group version 3-CLOSED Pages: 1 ... 72 73 74 75 | ||
| |||
 |
| ||||
|
| |||
|
| |||
|
|
View profile
Add to friends
Go to training log
Go to race log
Send a message
View album
CONNECT WITH FACEBOOK