SBR Utopia - OPEN (Page 144)

Yes, awesome.  I like tracking fast folks. ends quick.  lol

x2.  Congrats Salty.

Great job Nicole! Hope your knee feels better soon. 

Some of this is taken right out of Allen and Coggan's book which I happen to have on my desk.

AP - Average Power.  Basically the average wattage you held including coasting.
NP - Normalized Power.  An estimate of the power that you could have maintained for the same physiological "cost" if your power had been perfectly constant.  Such as without coasting or power spikes.
VI - Variability Index.  The ratio of NP to AP.  VI provides an indicator of just how variable, or "stochastic," a rider's power output was during a particular workout.

The best way to test your threshold is to do a 1 hour time trial on your bike.  There are other ways to estimate it based on shorter tests (5' and 20' all out tests) which are used more commonly because it allows one to test more frequently as it requires less of a taper and recovery to perform the tests properly.  From there, you can use either your threshold HR, Power, or RPE to determine training zones at, above, or below your threshold.

Entry level to power likely starts with a used wired powertap wheel.  Probably in the $200-400 range.

Congrats to Salty - very impressive run time.

Also hoping she is far away from the finish line when the explosions occurred.

She checked in on TT and is fine

I like Carmichael....I have read some of his stuff and also signed up for his weekly emails. As with Tri, I never follow any sort of training plan, just do what works for me. I guess it depends on your goals Fred. Are you just planning to ride focus to become a stronger cyclist and take that back to Triathlon or are you thinking of bike racing?  

I also pick the brains of my fellow cyclists. I ask them how they train, how many miles they put in etc. One thing I do notice is that they tend to worry a lot less about overall pace per ride than my tri buddies do. They do a lot of "easy" riding with hard efforts thrown in. I also have learned a ton about tactics during group rides. Our weekly ride is pretty competitive and when you get some teams out there, there is a lot of strategy involved!  

Speaking of road bikes.....introducing my new Trek Madone:

I ordered it yesterday. I built it through Project One so I got to personalize everything (notice the pink cable housing and wheels decals). I am so blessed to be part of our local Trek team now and got a great deal on this bike. There's no way I would ever have dreamed that I'd have a bike like this! I really don't feel worthy. I went all out and got Dura Ace and Carbon wheels. I hope to have it early-mid May.

Sally - I love the pink on the otherwise stealthed-out bike - that is awesome! Kudos on your fashion sense aesthetic sensibilities!

*edited for clarity.

Nice, I love my Madone (although my lack of riding seems to indicate otherwise). 

Love the combo of colors. Nice looking ride Sally. 

It's been awhile since checking in, but I'm freaking gutted.  Good friend and her husband injured right at the finish line cheering on her Mom.  She's a sweet, sweet person, triathlon coach, KQ'er and personal trainer.  Her husband is a former fire fighter and manager of an athletic club.  Both former D1 swimmers.  As you can imagine, our local running community sprang pretty quickly to try to get a head count on everyone.  I swear I thought everyone was accounted for, including her and her husband specifically.

Unfortunately, I came across a picture of her on FB, sitting down, covered in blood, leg injuries, clearly in shock at pretty much ground zero.  Literally gasped.  My kids were sitting right there (didn't see the picture), but god knows what sort of profanity they've picked up now.  The picture has been running in some of the galleries for major news outlets.  Luckily, her husband is relatively ok with burns and lacerations.  She has compound fractures in both legs and in going in to her second surgery today.  Her sister was also with them and I've heard she had a partial leg amputation, but she's at another hospital so details are slow coming.

I heard last night that they expected my friend to make a rough, but full recovery.  But, that was before I heard about the second surgery.

They weren't coming over for dinner friends, but I've know her for years and my wife and I both have taken several swimming clinics/lessons with her. 

Really, really sh*tty day.  Hope everyone is getting better news from their friends and family. 

Our neighborhood running race this weekend is trying to figure out a way for people to apply their race entries to some sort of fund for them.  Hopefully we'll have enough time to figure this out. 

Thanks for opportunity to unload that.

It was a real sh***y day for all of us.  I had friends there they are all ok.  My thoughts and prayers for your friends will go skyward as for the others involved.  Growing up in boston, and having watched my bro and dad run boston.  This race has special meaning and I'm torn up too. 

Hang in there.