BamaDC's mentor group is Closed! (Page 28)

According to mapmyrun.com Mercedes only has 150ish feet more elevation gain.

Huntsville is too soon.  With Mercedes I'll be able able to go through a 18 week training plan.  And I've got a few nagging injuries to take care of.

Its also cold as balls in Huntsville, in December.  The weather in Birmingham, in February is much better.

Temperature change can mess with power meters.  Do you store your bike outside, then ride inside? 
 
If your PM was subjected to a big temp change then the data could be a little off.  If it wasn't, then the data is correct.  My FTP is between 270 and 280 watts and I'm currently a wide load at 76.3 KG.  That puts me at 3.6 W/kg. 

I'm not sure, but that's what the physiologist came up with.  I personally just like using this method.

 When I was using Coggan's method I was toast for a few days after the test.  Using the CP test the all out intervals are separated by a day.  And I can make them part of a interval workout.

One day I'm going to buy an extra HED 3 Rear and do this project.

The link will take you to slowtwitch.


Edited by BamaDC 2010-09-02 9:56 AM

It was in the garage then I moved it down to the trainer in the basement for the test.  I checked the calibration (zero reading while coasting) before the starting in it seemed fine.  I guess I could leave the bike in the basement to acclimate then retest.  I'm not really inclined to do so for two reasons.  One, the watts/kg seem reasonable.  I've only been training for a few months and it's be somewhat unfocused.  Second, looking at the data I've collected and trying to "eyeball" and FTP the distribution seems to rolloff around 290-300.  Do you guys think I need to retest?

No,  go with the 300 watts. 

That's what I wanted to hear.  Doing that test sucked!

How are you feeling about your training?  Have you had any of those; "Oh $hit, why am I doing this" moments?

Edited by BamaDC 2010-09-02 2:09 PM

Feeling like I'm in pretty good HIM shape, and not sure how the hell I'm gonna race the FIM. Had the Oh $hit moment this morning. Maybe you guys can help me diagnose this mornings long run fail. Last Thursday I did a 13 mile run for my LSR as called for in my program. I managed 10:00 min pace, not fast, but I ran the whole way, no walking, and I felt pretty good. Or as good as you can feel at mile 11 of a half mary. Todays plan was for a 15 miler. Temps were just a tad warmer than last week, time of day was the same. I weighed 168.4 before I started the run. Ate a GU before the run and headed out with the fuel belt full with 4, 8oz bottles. 2 were water and 2 were a light infinit mix. The exact same as last week. At mile 7 I reached my water fountain in the park where I ate another GU and refilled all 4 bottles. I was an hour and 5 minutes in at mile 7. I felt great. ran til mile 10, felt great. Then at mile 11 BAM, I was toast. Had to walk for about 60 seconds. Started to run and made it to mile 12 but was struggling. Felt extremely nautious.(sp) By mile 13 I was back to my water fountain in the park. 4 empty bottles. Refiiled and slammed another GU. was hard cause I felt like puking. Headed out for the last 2 miles and just coulbn't do it. Stopped before mile 14 as I was basically running 1 minute then walking 1 miunte. I was just done. Got home and I weighed 165.3. Not sure what happened. I ate and hydrated the exact same as last week. I drank 8, 8 oz bottles of fluid and slurped at the water fountain as well so prolly 80 oz at least. Any idea's? Need to HTFU?


More questions for you Mark. if this sort of thing happens in my marathon, whats the best tactic. I hate to stop and walk, cause it's so much harder to start back. But, this morning I had no choice. Think it's best to run walk or just walk for a mile or so and see if you start to feels better?

Edited by titeloops 2010-09-02 2:43 PM

Did you eat breakfast?

Nope, just a GU. But I never do eat breakfast. Prolly not smart, but i have a hard time getting anything down in the mornings.

I didn't realize you were a linebacker!  For a guy of your size 300 is pretty reasonable.

All I can say, though, is you should KILL flat courses (and probably struggle a bit on hilly courses).  You are putting out craploads of raw power.

BTW, your power comes in right at the crossover between Cat 4 and Cat 5 on the chart I have.  That is nothing to sniff at!

Edited by sand101 2010-09-02 3:25 PM

Drew, how tall are you?




Edited by BamaDC 2010-09-02 3:39 PM

Since three of you guys have just done Olys (and mine is coming in a week).  I know d.i.c.k about nutrition.  Assuming a 2:30 finish (probably not, but it can't hurt to think positive) how many calories should I consume on course and when?

Sand, I can at least give you my breakdown if it'll help.

Prerace - 2 granola bars, 1 cup coffee
15mins pre race - 1 gu

swim - lake water
bike - 1 aerobottle (20oz) water, 1 podium bottle (24oz) gatorade, 1 gu @ mile 18 (for the run)
run - alternated water/gatorade at the water stops

post - water, watermelon, & pizza

I was good and didn't have any issues.

Edited by LostSheep 2010-09-03 7:27 AM

I was pretty similar:

Prerace - 2 small Clif Bars, water
15mins pre race - 1 gu

swim - lake water (a lot)
bike - 1 aerobottle (20oz) water, 1 bottle (24oz) HEED, 1 extra Water bottle, 2 gu (1 @ mile 5, another at mile 22 (for the run)
run - alternated water/gatorade at the water stops

post - water, cookie, pizza

I was pretty good, may have had too much to drink on the bike, but I was trying to stay hydrated (which worked).  I didn't have any issues, but with much more hydration I could have.  I was out there for 3:10 also, so a little longer than you.

I would think something prerace (breakfast, water and a gu 15 mins prior), 2 bottles on the bike (water, sports drink), and maybe a gu or two on the bike should be good for you.  It may be a bit hotter for you next weekend at the gulf though, than Huntsville was.  The run course water/sports drink should be enough for the run.

6' 1"

My weight has been fluctuating between 205 and 210 all summer.  I'd like to get down to 190 which would I figure would put me at 15% body fat.  That seems like a pretty reasonable goal but I just can buckle down and get there.   If I could I would be hauling a$$!

I had a 500-600 calorie breakfast at about 0445.
I sipped on a 24 oz bottle of Gatorade from 0530 to around 0700

Bike - about 10oz of Gatorade and half a aerobottle of water

Run - a cup of water at every aid station.

I drank alot less than normal, but it was 82 and very overcast on race day.

Is my screen name starting to make a little more sense now?

Yes you will. 


I've got to buckle down on my weight.  That's just as important as my training, while I'm prepping for February.

Yes.

I'm in the same boat.  I've got thick shoulders and big thighs.

You need to work on that! 

Before my IMs I would eat 600-800 calories.

Yeah, i know. Trying to train my body to eat at 5:00 am has been tough.

Another question. Looking at my 2 races, Augusta and B2B, what size cassette you think i should put on my wheel?

What are you training with?

I don't know about Augusta but B2B is supposed to be flatter than flat.  I'd think an 11-23 or even 11-21 would do there.