Fred D Mentor Group - Part II (Page 14)

Correct.  I'm hoping to have a strong month in August and that it feeds into a good race for September.

Neil shamed me into writing up my race report for Lake Placid. It promised to be uniquely boring (seriously - it was a rather uneventful race) but at least there are pictures!

http://beginnertriathlete.com/discussion/forums/thread-view.asp?tid=454151

Got to pay the bills somehow...

Nice 5 mile trail run this evening.  Weird tropical moisture from the south gave us some cool clouds and humidity.  Didn't have the phone with me, so no pics.

Rest day for me in prep for the State Championship road race this Sunday.  My race will be male 34 and under Cat 4/5 and the elite women.  60 miles with about 4000 feet of climbing.

Using WKO, I've always "glanced" at my performance management chart, and sort of understood it.  But I finally took the time to do some research on how to try and "peak".  It's said that your best when your TSB is between -5 and 25.  I looked up last year, and I ended my season with 2 solid races with my TSB at 17 and 21

I should be at around -5 for this weekend, which is fine since I still have those 2 A races in about a month.  I plotted out some "dummy" workouts, estimating what TSS I should have and I if I stick to it, low and behold, my TSB for the same 2 races will be 17 and 21.  I guess I'm pretty darn good at planning out my peak on my own.  But good to have data to back up my thoughts.

67 on the bike this morning, with about 10 mins along side Floyd Landis.  He lives in the area for the summer and he is frequently on similar rides as me.

Holy freking hot today!!!

2:15 ride (15' WU, 40' @ IM power, 20' @ HIM power, 40' @ IM power, 20' @ HIM power) and then straight into an hour run.  

I tried really hard to ride the intervals as evenly as possible.  I managed to keep AP and NP within 1 watt for all four - I guess that's close enough.  

Oh no, Tom!

Well ... how IS the bike, then?

I am really sorry to hear that, but really glad those guys stopped to help and that you're in one piece.

Are you going to go get checked out? You might have a concussion and the shoulder and knee sure look like they could use some attention, too.

Gentle healing {{{MELON PRESS}}}

I am really sorry to hear this.This is awful. No cars involved ?

Maybe you should see a doc asap to make sure there is no underlying injury and suggested things to do. I would say ice to prevent inflammation, but I am not a dr.

Tom, sorry to hear this, as long as nothing is broken and the BIKE is ok, you are lucky!!!

Hope you get well soon!!!

Dang Tom, sorry to hear that!  Wrecks are never fun.  I'll echo the getting checked recommendations.  Shoulders are pretty fragile and there's lots of moving parts in there.  Heal quickly my friend!

Did an hour and 10 minute ride this morning: 20 wu, 30 min at Oly pace, 20 min cd.  The rest of you might be having a summer, but we've missed it here on California's central coast.  61F and overcast, I wore arm warmers and tights.

I'm so sorry to hear that Tom!!  I'd get checked out asap too.  Even if your shoulder and knee are ok, you probably took a good whack to your head and you don't want to mess with that!

Heal up quick and I hope the bike is fully ok!

Good to hear. That you went, that you're holding fast to some humor, that nothing is probably too bad. Phew.

Same thing happened to my bike when I crashed ... left scrapes on the bike, right side impact on Yanti. I actually wound up falling on top of my bike, which I felt really badly about, but what a good horse.

Do nothing for at least a few days. I would follow their icing/anti-inflammatory recommendations. Maybe do some swim with a pull buoy IF it's just the knee and not the shoulder

The little you will lose in fitness is negligible. A week off does nothing.

Even with a week off, you will still have a couple of weeks to get some good fitness in.

Hey Arend, how did you establish your power "goals"?

One way, which may be different than Arend's so hopefully he will share, is to use a percentage of FTP.

70% for IM, 80% for HIm seem to be popular targets. I have heard of 68-75 for IM, 80-85% for HIM. It does depend a little on the course as well. If it's a 2h30 HIM course you can be a little more aggressive than a 3h course.

For HIM, best way to confirm is to ride the target power for 3hrs and do a good 30min brick to see how you run afterwards. This is the way Jorge used to suggest testing.

The problem with these percentages is sometimes people 'estimate their FTP based on a 20min test then use a % of an estimate so can be way off. Best way, IMO is a race rehearsal. Which I did today :-)

 Thanks Marc, so how did your legs feel?  Is a 30 minute run all you need to see if you didn't go too hard?