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SBR "U" (Page 14)
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 2015-01-20 4:35 AM in reply to: BrotherTri |
Extreme Veteran  5722   |  Subject: RE: SBR "U"Originally posted by BrotherTri Question I need to capture only the 5' and 20' TT correct? That is correct. They are done on separate days, all out, no holding back on either. |
| 2015-01-20 6:17 AM in reply to: marcag |
Elite 7783   PEI, Canada | Subject: RE: SBR "U" 5 min power test this morning. 362w, which is +25w from my last one! I guess all that VO2max work is paying off. James, this is using the test protocol of the 5 and 20 min tests on different days. Thursday will be the 20 min one for me. |
| 2015-01-20 6:37 AM in reply to: 0 |
Master 8248 Eugene, Oregon Bronze member | Subject: RE: SBR "U" In the past I've mainly based bike training either on a plan (the beginner HIM, for example) or Jorge's workouts on this site. Before I got the trainer, I was doing all of my shorter weekday riding on a stationary at the gym which, though not ideal, did have a position similar to a road bike in aero, and a watt meter, so I did the tests and trained using power, which I really, really like. A power meter though would be a huge investment for me and isn't available here at any rate. Since getting the trainer, I've done most my rides on it with HR and RPE, sometims still use the stationary for very structured workouts if I have other things to do at the gym or errands nearby. My HRM became nonfunctional early this fall and I can't get it fixed/ replaced until I go home for a week in February. So at this point down to RPE. Would love to hear advice as to-- *How to figure/approximate power cheaply on a tri bike on a trainer (Cyclops Fluid). I recall that when I first got my trainer, I tried to set up a speed sensor (for a Cateye Wireless) on the back wheel, but it wouldn't transmit reliably to the display. Does one need to use a wired computer? Would the cable be long enough? or is there a brand of wireless that reliably works for this? I know one can then approximate power with various software, websites, etc. Would like to avoid purchasing any complicated electronics. (Though if anyine wants to offload a Computrainer......) *Jorge's workouts vs. those in 12 wk. Oly to HIM plan vs. something else. Both the former seem pretty solid; the HIM plan has some specific big-gear work which I think might be useful for me in building strength. What I don't like is that it includes a lot of hill work, which is hard to accurately simulate with a trainer. Jorge's workouts are well-structured and I've seen good, just not consistent, results from them in the past. (Last year I dropped 7 minutes from the year before on a 62 km course, then proceeded to do roughly the same pace for my next two Olys, about 3 minutes over my PB. Sigh.) I do worry about fitting workouts from a bike-only plan into my total training load. I honestly think I trained myself to death last spring, doing a combo of three stand-alone type programs for swim, bike, and run. The result was, as someone said, I got very fit but didn't race well. I'm starting with a good base this year and don't want to make the same mistakes. As for today, hour run this AM and 3K swim workout PM. I felt really good for once and was hitting 1:38/100m for a 1200m main set and 600m pull set with minimal rest. Swimming is very inconsistent for me and always has been. I'm (literally) allergic to the pool (it's an asthma trigger if poorly ventilated) so some days just keeping a steady breathing pattern is hard and I really struggle through workouts. Other days are awesome and I just power along. No way to predict. Thank goodness today was one of the latter. Fortunately I have no such issues in OWS-it's one reason I enjoy the swim so much in races! Edited by Hot Runner 2015-01-20 6:41 AM |
| 2015-01-20 7:40 AM in reply to: Hot Runner |
Elite 7783 PEI, Canada | Subject: RE: SBR "U" You can do virtual power using the Cycleops Fluid2 although it has some temperature drift issues that you would have to be careful with. You would need an ANT+ speed sensor like the GSC-10, an ANT+ USB stick and software like Trainerroad, Goldencheetah, etc. Jorge's plan is good but I think it's a bit lacking in duration for some of the workouts. If memory serves me, a lot of the workouts were in the 40-50 minute range and just needed a bit more oomph. The plan in Shane and Marc's mentor group last year is better IMO. I admit that it's possible I am biased since Shane is my coach and I've had great results with him. |
| 2015-01-20 7:50 AM in reply to: axteraa |
Elite 3779 Ontario | Subject: RE: SBR "U" Originally posted by axteraa 5 min power test this morning. 362w, which is +25w from my last one! I guess all that VO2max work is paying off. James, this is using the test protocol of the 5 and 20 min tests on different days. Thursday will be the 20 min one for me. Wow Arend, that's a big number to begin with - but a 25w gain is serious, especially since you're not new at this... |
| 2015-01-20 7:53 AM in reply to: BrotherTri |
Elite 3779 Ontario | Subject: RE: SBR "U" Originally posted by BrotherTri Man I must be training the brain cells dead in my head. I will be adding peoples in this thread in my friends list as soon as I can figure it out Also if you have a facebook page I would like to add you there as well... My training today is a ez run by a swim. What does everybody else have going on today? Easy run on lunch, and pretty easy ride on the trainer tonight. It's about building back some consistency for me at the moment. although after a decent threshold effort on Sunday coach has said the numbers are coming back pretty quickly, so I can expect things to ramp up and get a lot harder over the next couple of weeks. Wrench in the plan is 4 days of travel, with the only option being treadmill runs. |
| 2015-01-20 7:57 AM in reply to: axteraa |
| Master 10208 Northern IL | Subject: RE: SBR "U" Originally posted by axteraa Jorge's plan is good but I think it's a bit lacking in duration for some of the workouts. If memory serves me, a lot of the workouts were in the 40-50 minute range and just needed a bit more oomph. The plan in Shane and Marc's mentor group last year is better IMO. I admit that it's possible I am biased since Shane is my coach and I've had great results with him. Just might be a little fear of what may happen if Shane's work doesn't come first? I looked at Jorge's plan a couple years ago when it all could be seen. Looked like it would be good for a lot of people on the site as it would give them some well structured hard work for people getting into this. For me it would have been rather lacking, and I suspect it would be for a number of others in this group as well. Has this changed since then? Building strength on the bike tends to be more learning (or re-learning) about going hard. Similar with hills work. I've been fine on hills after working well on the trainer over the winter. |
| 2015-01-20 8:07 AM in reply to: brigby1 |
| Master 10208 Northern IL | Subject: RE: SBR "U" Back at the 5k I did on Thanksgiving, the winner ran a full 4 minutes faster than I did, and I was just under 19 minutes. Found out that over the weekend he ran a 1:03:28 at the USATF Half Marathon Championships. 4:50/mi, just a few seconds per mile slower than what he did in the 5k. The B standard for the Marathon Trials is 1:05. Or about a 20 pt VDOT gap. |
| 2015-01-20 8:25 AM in reply to: axteraa |
Extreme Veteran 5722 | Subject: RE: SBR "U" Originally posted by axteraa You can do virtual power using the Cycleops Fluid2 although it has some temperature drift issues that you would have to be careful with. You would need an ANT+ speed sensor like the GSC-10, an ANT+ USB stick and software like Trainerroad, Goldencheetah, etc. Jorge's plan is good but I think it's a bit lacking in duration for some of the workouts. If memory serves me, a lot of the workouts were in the 40-50 minute range and just needed a bit more oomph. The plan in Shane and Marc's mentor group last year is better IMO. I admit that it's possible I am biased since Shane is my coach and I've had great results with him. Both plans are really good. The only slight advantage of the one we did in the mentor group is you can soon adjust based on your strength. When is your HIM ? |
| 2015-01-20 8:43 AM in reply to: brigby1 |
Elite 7783 PEI, Canada | Subject: RE: SBR "U" Originally posted by brigby1 Back at the 5k I did on Thanksgiving, the winner ran a full 4 minutes faster than I did, and I was just under 19 minutes. Found out that over the weekend he ran a 1:03:28 at the USATF Half Marathon Championships. 4:50/mi, just a few seconds per mile slower than what he did in the 5k. The B standard for the Marathon Trials is 1:05. Or about a 20 pt VDOT gap. Gives you something to shoot for.
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| 2015-01-20 8:47 AM in reply to: marcag |
Elite 7783 PEI, Canada | Subject: RE: SBR "U" Originally posted by marcag Originally posted by axteraa Both plans are really good. The only slight advantage of the one we did in the mentor group is you can soon adjust based on your strength. When is your HIM ? You can do virtual power using the Cycleops Fluid2 although it has some temperature drift issues that you would have to be careful with. You would need an ANT+ speed sensor like the GSC-10, an ANT+ USB stick and software like Trainerroad, Goldencheetah, etc. Jorge's plan is good but I think it's a bit lacking in duration for some of the workouts. If memory serves me, a lot of the workouts were in the 40-50 minute range and just needed a bit more oomph. The plan in Shane and Marc's mentor group last year is better IMO. I admit that it's possible I am biased since Shane is my coach and I've had great results with him. Vietnam 70.3 is May 10th so about 15 weeks. |
| 2015-01-20 8:49 AM in reply to: GoFaster |
Veteran 2842 Austin, Texas | Subject: RE: SBR "U" Originally posted by GoFaster Originally posted by axteraa 5 min power test this morning. 362w, which is +25w from my last one! I guess all that VO2max work is paying off. James, this is using the test protocol of the 5 and 20 min tests on different days. Thursday will be the 20 min one for me. Wow Arend, that's a big number to begin with - but a 25w gain is serious, especially since you're not new at this... Ditto on the Nicely done! Hard work = results. Wish I could have channeled some of that this morning on the trainer (but I had a good set of intervals for me, given the last 4-5 months), so I'm happy enough. Matt |
| 2015-01-20 8:50 AM in reply to: axteraa |
Veteran 2842 Austin, Texas | Subject: RE: SBR "U" Originally posted by axteraa Originally posted by brigby1 Back at the 5k I did on Thanksgiving, the winner ran a full 4 minutes faster than I did, and I was just under 19 minutes. Found out that over the weekend he ran a 1:03:28 at the USATF Half Marathon Championships. 4:50/mi, just a few seconds per mile slower than what he did in the 5k. The B standard for the Marathon Trials is 1:05. Or about a 20 pt VDOT gap. Gives you something to shoot for.
BT needs a "slack-jawed" emoticon. Yikes!
Matt |
| 2015-01-20 8:56 AM in reply to: axteraa |
Extreme Veteran 5722 | Subject: RE: SBR "U" Originally posted by axteraa Originally posted by marcag Originally posted by axteraa Both plans are really good. The only slight advantage of the one we did in the mentor group is you can soon adjust based on your strength. When is your HIM ? You can do virtual power using the Cycleops Fluid2 although it has some temperature drift issues that you would have to be careful with. You would need an ANT+ speed sensor like the GSC-10, an ANT+ USB stick and software like Trainerroad, Goldencheetah, etc. Jorge's plan is good but I think it's a bit lacking in duration for some of the workouts. If memory serves me, a lot of the workouts were in the 40-50 minute range and just needed a bit more oomph. The plan in Shane and Marc's mentor group last year is better IMO. I admit that it's possible I am biased since Shane is my coach and I've had great results with him. Vietnam 70.3 is May 10th so about 15 weeks. pros and cons Jorge's plan is a little lighter so I do believe it can be done with some good running and swimming The mentor plan could leave you wiped out Jorge's plan can be done with a HR Both can be done with, and it's better to do, with power. Jorge's plan starts off very VO2ish, which are better done on the trainer, but then leads into a lot of threshold that can be done outdoor with a HRM. I would set up Virtual power, test (required for both programs), identify strength and weakness and go from there. Both plans have an opportunity to slide in some long runs needed for a HIM prep |
| 2015-01-20 9:01 AM in reply to: mcmanusclan5 |
| Master 10208 Northern IL | Subject: RE: SBR "U" Originally posted by mcmanusclan5 Originally posted by axteraa Originally posted by brigby1 Back at the 5k I did on Thanksgiving, the winner ran a full 4 minutes faster than I did, and I was just under 19 minutes. Found out that over the weekend he ran a 1:03:28 at the USATF Half Marathon Championships. 4:50/mi, just a few seconds per mile slower than what he did in the 5k. The B standard for the Marathon Trials is 1:05. Or about a 20 pt VDOT gap. Gives you something to shoot for.
BT needs a "slack-jawed" emoticon. Yikes! Matt Yeah, I see the numbers, saw one of them happen, but still trying to process it. |
| 2015-01-20 9:21 AM in reply to: mcmanusclan5 |
Elite 7783 PEI, Canada | Subject: RE: SBR "U" Originally posted by mcmanusclan5 Originally posted by GoFaster Originally posted by axteraa 5 min power test this morning. 362w, which is +25w from my last one! I guess all that VO2max work is paying off. James, this is using the test protocol of the 5 and 20 min tests on different days. Thursday will be the 20 min one for me. Wow Arend, that's a big number to begin with - but a 25w gain is serious, especially since you're not new at this... Ditto on the Nicely done! Hard work = results. Wish I could have channeled some of that this morning on the trainer (but I had a good set of intervals for me, given the last 4-5 months), so I'm happy enough. Matt It has been a full 12 months since I last tested. I also think I could have done better on the test - my AP for the last minute was 407w so not evenly paced at all. and Marc, GC says I hit 149% W' depletion - I probably need to adjust things a bit... |
| 2015-01-20 9:25 AM in reply to: axteraa |
Extreme Veteran 5722 | Subject: RE: SBR "U" Originally posted by axteraa Originally posted by mcmanusclan5 Originally posted by GoFaster Originally posted by axteraa 5 min power test this morning. 362w, which is +25w from my last one! I guess all that VO2max work is paying off. James, this is using the test protocol of the 5 and 20 min tests on different days. Thursday will be the 20 min one for me. Wow Arend, that's a big number to begin with - but a 25w gain is serious, especially since you're not new at this... Ditto on the Nicely done! Hard work = results. Wish I could have channeled some of that this morning on the trainer (but I had a good set of intervals for me, given the last 4-5 months), so I'm happy enough. Matt It has been a full 12 months since I last tested. I also think I could have done better on the test - my AP for the last minute was 407w so not evenly paced at all. and Marc, GC says I hit 149% W' depletion - I probably need to adjust things a bit... Did you ever run the PT and P2M side by side ? This is one thing that drives me nuts changing power meters. |
| 2015-01-20 9:28 AM in reply to: marcag |
Elite 7783 PEI, Canada | Subject: RE: SBR "U" Originally posted by marcag Originally posted by axteraa Did you ever run the PT and P2M side by side ? This is one thing that drives me nuts changing power meters. Originally posted by mcmanusclan5 Originally posted by GoFaster Originally posted by axteraa 5 min power test this morning. 362w, which is +25w from my last one! I guess all that VO2max work is paying off. James, this is using the test protocol of the 5 and 20 min tests on different days. Thursday will be the 20 min one for me. Wow Arend, that's a big number to begin with - but a 25w gain is serious, especially since you're not new at this... Ditto on the Nicely done! Hard work = results. Wish I could have channeled some of that this morning on the trainer (but I had a good set of intervals for me, given the last 4-5 months), so I'm happy enough. Matt It has been a full 12 months since I last tested. I also think I could have done better on the test - my AP for the last minute was 407w so not evenly paced at all. and Marc, GC says I hit 149% W' depletion - I probably need to adjust things a bit... I did quickly at the beginning and got basically the same numbers (within a few watts) but not with a structured workout with intervals, it was just a ride outside. I still have one of the PTs, I should try that to see what I get. I just loaded up GC on my computer at work and it only says 117% on W'. Perhaps I misread the other this morning at home. |
| 2015-01-20 9:28 AM in reply to: marcag |
Extreme Veteran 5722 | Subject: RE: SBR "U" James, for you....look in TT ... I pointed to a link for a free ebook on training with power at Trainingpeaks http://home.trainingpeaks.com/blog/article/how-to-start-training-wi... |
| 2015-01-20 10:30 AM in reply to: marcag |
Pro 6191 | Subject: RE: SBR "U" Aerocamp is back: https://a3hdcamps.wordpress.com/aerocamp-3-0/ This one honestly one of the most fun and educational experiences I've ever had on a bicycle. LA Velodrome Feb 28 - March 1, coaches Heath Dotson and Brian Stover (who answered my questions long after camp ended - even helped me track down the best parts for my bike), data by Alphamantis, option for a bike fit by Jim Manton, and a chance to try out your gear - and other gear, even gear not on the market yet - and find your most aero set-up. I'm not affiliated, just a happy customer. Just figured I'd pass the info along. |
| 2015-01-20 11:21 AM in reply to: axteraa |
| Subject: RE: SBR "U" Originally posted by axteraa Nice work. Any idea what you're going to shot for on the 20' test?5 min power test this morning. 362w, which is +25w from my last one! I guess all that VO2max work is paying off. |
| 2015-01-20 11:24 AM in reply to: 0 |
| Seattle | Subject: RE: SBR "U" Completed my first real trail race over the weekend! Race Report What an adventure!!! Edited by Asalzwed 2015-01-20 11:25 AM |
| 2015-01-20 11:24 AM in reply to: Jason N |
| Subject: RE: SBR "U" So strava is now offering premium members access to some basic cycling plans generated by Carmichael Training Systems. They are just 4 week block plans but going to give them a try just to give myself some general structure on hard and easy days. Nothing ground breaking...but just trying to keep myself accountable for going easy and hard appropriately. |
| 2015-01-20 11:31 AM in reply to: ratherbeswimming |
Elite 7783 PEI, Canada | Subject: RE: SBR "U" Originally posted by ratherbeswimming Aerocamp is back: https://a3hdcamps.wordpress.com/aerocamp-3-0/ This one honestly one of the most fun and educational experiences I've ever had on a bicycle. LA Velodrome Feb 28 - March 1, coaches Heath Dotson and Brian Stover (who answered my questions long after camp ended - even helped me track down the best parts for my bike), data by Alphamantis, option for a bike fit by Jim Manton, and a chance to try out your gear - and other gear, even gear not on the market yet - and find your most aero set-up. I'm not affiliated, just a happy customer. Just figured I'd pass the info along. I'm in the area two weeks too early! I am getting fit by Jim while I'm there though. |
| 2015-01-20 11:32 AM in reply to: Jason N |
Elite 7783 PEI, Canada | Subject: RE: SBR "U" Originally posted by Jason N Originally posted by axteraa Nice work. Any idea what you're going to shot for on the 20' test? 5 min power test this morning. 362w, which is +25w from my last one! I guess all that VO2max work is paying off. Not really, I can't imagine being able to back that up with a comparable improvement on the longer test since I haven't done a ton of threshold work lately. |
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