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SBR "U" (Page 20)
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 2015-01-28 4:14 PM in reply to: marcag |
Elite  7783      PEI, Canada |  Subject: RE: SBR "U"Originally posted by marcag I think that warm up is even more specific to the failure in that workout. In GC, enable the W' balance in the ride plot Think of W' as a battery that discharges when going over CP. The more you go over, the more it discharges. Look at it in the plot. You went into the 8' intervals not "recharged". Try that same exact workout tomorrow. Take 10 extra minutes before the 8' intervals. I bet you do better. and I would suggest going easier during that recovery time. Your AP for the 8ish minutes between the hard 30s efforts and the main set was ~225w. For me, I'd be floating more in the 160-180 range during that time. It will lower your overall AP for the ride but you'll be able to hit the intervals better. |
| 2015-01-28 4:18 PM in reply to: marcag |
Elite 7783 PEI, Canada | Subject: RE: SBR "U" Originally posted by marcag In GC, enable the W' balance in the ride plot Think of W' as a battery that discharges when going over CP. The more you go over, the more it discharges. Look at it in the plot. You went into the 8' intervals not "recharged". Try that same exact workout tomorrow. Take 10 extra minutes before the 8' intervals. I bet you do better. Don't forget that you need to set your CP and W' balance in GoldenCheetah before you will get a good plot of this. It's somewhere in the Athlete profile... |
| 2015-01-28 4:24 PM in reply to: axteraa |
Extreme Veteran 5722 | Subject: RE: SBR "U" Originally posted by axteraa Originally posted by marcag In GC, enable the W' balance in the ride plot Think of W' as a battery that discharges when going over CP. The more you go over, the more it discharges. Look at it in the plot. You went into the 8' intervals not "recharged". Try that same exact workout tomorrow. Take 10 extra minutes before the 8' intervals. I bet you do better. Don't forget that you need to set your CP and W' balance in GoldenCheetah before you will get a good plot of this. It's somewhere in the Athlete profile... Yes! James, when you plugged your 5' and 20' numbers to get your CP it also gave you a W' number to plug in. |
| 2015-01-28 4:37 PM in reply to: marcag |
| Subject: RE: SBR "U" Originally posted by marcag Originally posted by BrotherTri I did post this on FB so my apologies. Todays workout was 10” WU, 7x30's max 30’s ri, then 4x8' @110% (FTP 280) with 2’ ri. Last set was tough and I lost focus on maintaining the watts as consistently as I could, but done. HR Avg 151, AP 252, NP 273, TSS 110. I seam to do better at shorter sets. I do struggle to hold any steady watts. Any tips on that other than erg mode? Here is the Garmin link; http://connect.garmin.com/activity/684642964I did load this into Golden Cheetah. The thing is I really have know idea how that data will help let alone what to look for. Any thoughts on that? I also think you wiped yourself pretty well during that warm up. I suspect if you would have taken another 5 minutes before starting the main set you would have done better. Most of my workouts follow Marc's recommendations, i.e. 10 w/u as I ramp up from 50 to 150 W for roll down test, then some combo of easy/hard for 5' somewhere in the 180-190 range, then 5' easy around 200 ish, then the main set. |
| 2015-01-28 4:40 PM in reply to: mcmanusclan5 |
| Subject: RE: SBR "U" How was the treadmill? Matt Everything went OK. 30' verrrry easy at 10 m/m. resisted the temptation to increase the speed. I could tell that the hamstring was not yet at 100%, there was a ..... feeling?... not pain, but just a sensation. But it didn't tighten up. Today there was a slight soreness (s in 1 out of 10 scale) this morning when I did the "take of the shoe" move, but that's gone away... |
| 2015-01-28 4:43 PM in reply to: Jason N |
Master 2621 Mechanicsburg, PA | Subject: RE: SBR "U" Thanks guys just got back from my run........ I need to read over the last few post and figure it out. Thanks for the help..... |
| 2015-01-28 4:55 PM in reply to: 0 |
Extreme Veteran 5722 | Subject: RE: SBR "U" Originally posted by BrotherTri Thanks guys just got back from my run........ I need to read over the last few post and figure it out. Thanks for the help..... This is a rough view of your ride Look at the yellow line that drops, drops, drops during your warmup and doesn't come back very high I am not sure what the starting point is because I guessed your 5' and 20' numbers, but I am pretty sure you emptied your battery I remember you mentionning your numbers and I kind of remembered 14000 W' (which I was surprised was low) which is what is set here. I am really not sure of this number Edited by marcag 2015-01-28 4:58 PM (Screenshot 2015-01-28 17.54.57.png) Attachments ---------------- Screenshot 2015-01-28 17.54.57.png (62KB - 2 downloads) |
| 2015-01-28 4:57 PM in reply to: 0 |
Extreme Veteran 5722 | Subject: RE: SBR "U" |
| 2015-01-28 5:17 PM in reply to: marcag |
Master 2621 Mechanicsburg, PA | Subject: RE: SBR "U" Marc my GC stats 5' 329w 20' 288w CP 274w W' 16 MY Z1 0 Z2 150 Z3 205 Z4 246 Z5 287 Z6 325 Z7 411 How did you get that yellow line? |
| 2015-01-28 5:22 PM in reply to: marcag |
Master 2621 Mechanicsburg, PA | Subject: RE: SBR "U" Ok I see those things in GC under Stress..... Hummmm now what? I am so stupid analyzing this stuff..... |
| 2015-01-28 5:25 PM in reply to: BrotherTri |
Extreme Veteran 5722 | Subject: RE: SBR "U" Originally posted by BrotherTri Marc my GC stats 5' 329w 20' 288w CP 274w W' 16 MY Z1 0 Z2 150 Z3 205 Z4 246 Z5 287 Z6 325 Z7 411 How did you get that yellow line? On the ride chart, upper left, go into the chart settings and turn on W' bal after youhave set in it your profile and set the date back a few days to get it for the last few workouts. You see in the chart I posted how it went from 14000 to below -10000. The W' calculation doesn't do as well with short intervals like the 30s especially since you were super high and dropping, but it shows you were entering the 8' intervals pretty pooped. Oh and BTW, this is one advantage of the 5'/20' model. |
| 2015-01-28 5:36 PM in reply to: BrotherTri |
Extreme Veteran 5722 | Subject: RE: SBR "U" Originally posted by BrotherTri Ok I see those things in GC under Stress..... Hummmm now what? I am so stupid analyzing this stuff..... Read this http://www.beginnertriathlete.com/discussion/forums/thread-view.asp... |
| 2015-01-28 5:48 PM in reply to: marcag |
Master 2621 Mechanicsburg, PA | Subject: RE: SBR "U" Thanks Marc.....You know you are going to pay for this at our next race....  |
| 2015-01-28 5:56 PM in reply to: 0 |
Extreme Veteran 5722 | Subject: RE: SBR "U" Originally posted by BrotherTri Thanks Marc.....You know you are going to pay for this at our next race.... We'll see :-) Team USA needs all the help it can get. We have Arend :-) Edited by marcag 2015-01-28 5:58 PM |
| 2015-01-28 6:16 PM in reply to: marcag |
Master 2621 Mechanicsburg, PA | Subject: RE: SBR "U" How do you make a grid in GC on this screen? I want a line across at the 300. (ride28Jan15.png) Attachments ---------------- ride28Jan15.png (46KB - 2 downloads) |
| 2015-01-28 6:31 PM in reply to: BrotherTri |
Extreme Veteran 5722 | Subject: RE: SBR "U" Originally posted by BrotherTri How do you make a grid in GC on this screen? I want a line across at the 300. I do power+shade to give the zones and I have a check box for grid. |
| 2015-01-28 6:42 PM in reply to: marcag |
Master 2621 Mechanicsburg, PA | Subject: RE: SBR "U" |
| 2015-01-28 6:51 PM in reply to: BrotherTri |
Extreme Veteran 5722 | Subject: RE: SBR "U" Originally posted by BrotherTri Ok got that. What about setting the date back that one is not coming up When you set your CP, you can choose the date for it to be effective. |
| 2015-01-28 7:00 PM in reply to: marcag |
Master 2621 Mechanicsburg, PA | Subject: RE: SBR "U" Ok got it. Thanks. I was was looking to set a standard date. |
| 2015-01-28 7:21 PM in reply to: axteraa |
| Master 10208 Northern IL | Subject: RE: SBR "U" Originally posted by axteraa Originally posted by marcag I think that warm up is even more specific to the failure in that workout. In GC, enable the W' balance in the ride plot Think of W' as a battery that discharges when going over CP. The more you go over, the more it discharges. Look at it in the plot. You went into the 8' intervals not "recharged". Try that same exact workout tomorrow. Take 10 extra minutes before the 8' intervals. I bet you do better. and I would suggest going easier during that recovery time. Your AP for the 8ish minutes between the hard 30s efforts and the main set was ~225w. For me, I'd be floating more in the 160-180 range during that time. It will lower your overall AP for the ride but you'll be able to hit the intervals better. I ride less than 225 between intervals as well. |
| 2015-01-28 8:18 PM in reply to: brigby1 |
| Subject: RE: SBR "U" Originally posted by brigby1 Originally posted by axteraa Originally posted by marcag I think that warm up is even more specific to the failure in that workout. In GC, enable the W' balance in the ride plot Think of W' as a battery that discharges when going over CP. The more you go over, the more it discharges. Look at it in the plot. You went into the 8' intervals not "recharged". Try that same exact workout tomorrow. Take 10 extra minutes before the 8' intervals. I bet you do better. and I would suggest going easier during that recovery time. Your AP for the 8ish minutes between the hard 30s efforts and the main set was ~225w. For me, I'd be floating more in the 160-180 range during that time. It will lower your overall AP for the ride but you'll be able to hit the intervals better. I ride less than 225 between intervals as well. I'm usually in the 150-180 range for rest intervals between tempo or sweet spot type efforts. For VO2 max, I'm usually around 130-150 for the first minute of recovery before going back up over the 150 range. And during the last few reps of VO2 max, it's not uncommon for me to recover at less than 100 watts for 30 seconds or so. Especially if the dry heaving is going on. |
| 2015-01-29 5:54 AM in reply to: brigby1 |
Extreme Veteran 5722 | Subject: RE: SBR "U" |
| 2015-01-29 8:05 AM in reply to: marcag |
| Master 10208 Northern IL | Subject: RE: SBR "U" Originally posted by marcag Originally posted by brigby1 I ride less than 225 between intervals as well. w/kg ? :-) An unnecessary complication. |
| 2015-01-29 8:30 AM in reply to: brigby1 |
Master 2912 ...at home in The ATL | Subject: RE: SBR "U" Originally posted by brigby1 Originally posted by marcag Originally posted by brigby1 I ride less than 225 between intervals as well. w/kg ? :-) An unnecessary complication. Maybe instead of our names in our sig lines we could just put our current FTP? |
| 2015-01-29 8:35 AM in reply to: Jason N |
Master 2912 ...at home in The ATL | Subject: RE: SBR "U" A lot of work travel recently and just trying to get workouts in around the edges. I am managing good consistency, but had two slightly busted workouts where I just couldn't hit the last bit (one bike, one run) on back-to-back days, so that was kind of a bummer. Too much time sitting in the car and too little sleep the culprit. But on the upside I somehow forgot to grab my running bag before leaving home, so I didn't have any running clothes with me. So I scrounged around in my suitcase for whatever I could find, and I wound up doing my track intervals yesterday in a t-shirt and my pajama bottoms, so there is that... |
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