SBR Utopia ---- Permanently OPEN!! (Page 12)

Melissa if you can swing this (haleakala climb) do it.  Maui Cyclery is a good resource either as sag support (well worth it IMO) or just general knowledge.  They say the road to hana early in the am is the best ride they have, but I've only driven it

Thanks, I don't really understand the math, but I do know if I sandbag the 5' test and just cruise in at 200 it'll give me a CP of almost 370.  Perfect for slowtwitch 

Jay, I've seen some pretty similar improvements as Chris while working with Shane.  I have no doubt that Shane's program will be tough but effective.  Stick with it and you'll be an early season monster on the roads!  

I just want to do the haleakala descent. So sue me!

Just to give an example of the benefits of following a program designed by Shane

I was a MOP cyclist when I started working with Shane this time last year.  My first 70.3 in March 2013 I was 46/239 on the bike.  In my last 70.3 in October 2013 I was 15/335 on the bike (albeit a flat course where my body size is not a hindrance, althoug I was 12/111 at a very competetive and hilly wildflowerin May 2013).  My 20' testing (and all but one correlating 5' tests) since starting with him has steadily risen

1/13 - 295/357
5/13 - 312/365
7/13 - 318/364
1/14 - 326/??

I simply cannot say enough good things about where Shane has taken me.

The Shane on this site?

The very one!

So, I am guessing it is online coaching?

I thought of that, and was actually going to ask how you would be pacing Mt Tremblant based on the 20' protocol, or ask for something different, or...  As I know you (and others) question the wisdom of pacing 112 based on the 20'/5/ testing protocol.

Unfortuantely, I have found that the ftp testing, while engendering the same kind of dread as say a prostate exam for first timers, actually lives up to its dreaded hype 

Bet no one thought they'd be reading about FTP tests AND prostate exams this afternoon.  Bonus!

Yeah, Shane loads the week into training peaks, then we report back.

For my 5'/20' tests...:

12/3: 185/145

1/9: 206/166

I got fit. And I learned how to test a little better.

aaaaaand my trainer workouts will now be so much harder. Oh crap.

Be interesting to see what you do with your training from these results. Compared to the others your 5' seems stronger relative to 20' if I'm remembering things correctly. 

Originally posted by TankBoy You know I DO find it interesting with the frequency with which many of you seem to test - I am not sure if that is really true or just my perception driven by the fact that there are enough folks here that someone is always testing. Encouraged by all the recent jibber-jabber about testing over the past week or so, I recently asked my (USAC power certified) coach why we never do tests and he said a) Why would we when we have so much better data to use from actual training, simulations, and racing and b) I spend too much time reading internet forums (no lie, he really said that! - heh.) He is a big proponent in structured periodization, and he thinks that a lot of testing can disrupt the focus of the training blocks by putting too much emphasis on gains and losses in FTP when it does not need to be the focus. We tested a little bit in the beginning 4 years ago, and I do always get very particular power-based workouts. We are able to speak several times a week, and see each other face-to-face, and train together one-on-one a fair amount, so he does get a lot of up-close data points. I imagine all that does lessen the value of testing for him somewhat. He did say he felt regular testing was crucial for self-coached athletes, as most of us find it very difficult to be objective enough otherwise about all the other data. So anyway, just another perspective on the number chasing game, and maybe a little bit of an apology for not really knowing how to contribute to the testing dialog. But knowing how evil & twisted my coach is I most likely have sabotaged myself, and because I asked about it I will see an FTP test pop up on my training plan next week.... That would be his funny little way of making sure I never ask about it ever again.

Something keeps wanting to give it a shot because I am curious, but don't think it's in my best interests at the time with the issues I've had in going over threshold much. Also not sure I would get as much out of it as the others do. My workouts wouldn't suddenly jump up as I'd continue to work at about the same power values because I already push well up towards what I can do consistently. Already make adjustments as I see fit from one week to the next. TSS might go down some, but it's still close enough to be of use.

What does the BT formula follow?

Originally posted by TankBoy You know I DO find it interesting with the frequency with which many of you seem to test - I am not sure if that is really true or just my perception driven by the fact that there are enough folks here that someone is always testing. Encouraged by all the recent jibber-jabber about testing over the past week or so, I recently asked my (USAC power certified) coach why we never do tests and he said a) Why would we when we have so much better data to use from actual training, simulations, and racing and b) I spend too much time reading internet forums (no lie, he really said that! - heh.) He is a big proponent in structured periodization, and he thinks that a lot of testing can disrupt the focus of the training blocks by putting too much emphasis on gains and losses in FTP when it does not need to be the focus. We tested a little bit in the beginning 4 years ago, and I do always get very particular power-based workouts. We are able to speak several times a week, and see each other face-to-face, and train together one-on-one a fair amount, so he does get a lot of up-close data points. I imagine all that does lessen the value of testing for him somewhat. He did say he felt regular testing was crucial for self-coached athletes, as most of us find it very difficult to be objective enough otherwise about all the other data. So anyway, just another perspective on the number chasing game, and maybe a little bit of an apology for not really knowing how to contribute to the testing dialog. But knowing how evil & twisted my coach is I most likely have sabotaged myself, and because I asked about it I will see an FTP test pop up on my training plan next week.... That would be his funny little way of making sure I never ask about it ever again.

I did the 5' test at 367 last night on my way home...

But I agree with your coach.  This was the first 5' all out test I've done since August 2012.  I did a few 20' tests last year, but they were aimed specifically in preparation for a 22ish' hill climb TT...but that was in March/April.  Haven't done a 20' test since then.  Most of my power profiling comes from racing and specific workouts.  I wouldn't specifically test for FTP more than twice a year.

I do plan to do a 20' test this weekend, but just because I'm curious.  I have 3 TTs from late Feb to early April that will all be in the 21-25 minute range, so those will act as tests as well.  Then the true test, the 40k in June.  Probably won't test after that as all I have is road races left.

Just did a recovery swim after having done two "workouts" in the pool earlier this week (Bernhardt's swimming for tri's muscular endurance swims).  Holy crow, are my arms tired!  Just one more tomorrow, then a rest & test week next week (which I think I now need).

I said it a couple days ago, but I'll say it again - hard to imagine these swims aren't going to help come race day.  Amazing how much more there is to each of these sports when you really "dive in."  (sorry, couldn't resist)

See, I can be taught… slowly and frustratingly, but I'll catch on eventually.  

Next thing you know, I'll be doing 5' and 20' tests on the drainer!

Matt

It's the same math in the background as the one in GC using both the 5 and 20 (or other numbers if you have them) numbers.

So, it sounds like you guys have all had a lot of success with Shane.

To all:

Have you guys been coached before? What do you feel is most beneficial in having a coach? Do you feel limited by being coached online?

Follow up question.  Do you feel limited by having a coach at all?

Matt